Health-Related Components of Fitness & Benefits of Physical

Activity

8th Grade Health & Fitness

Week 2

UNIT GOALS Students will understand the physical,

social, and mental benefits of physical activity

Students will understand the 5 components of fitness and their relationship to overall health

Students will understand that being fit in all 5 components of fitness is necessary to live a healthy and productive life

Student ObjectivesBy the end of this unit, I will be able to…1. Describe the physical, social, and mental

benefits of physical activity

2. Explain the 5 components of fitness and how they relate to health, performance, and appearance

3. Describe how the 5 components of fitness can be assessed and how I can apply them to everyday life

Key Words Component of

Fitness Body Composition Cardiorespiratory

Endurance Flexibility Resistance Training

• Muscular Endurance

• Static Stretches• Dynamic

Stretches• Aerobic• Anaerobic• Benefit

What does this word mean?COMPONENT (noun)A constituent part;

element;ingredient.

Synonyms: piece, part, section

The five components of fitness are important for physical health.

Big words

are SCARY

!!!

Understanding “Component”What are the components of a peanut butter and jelly sandwich?

Benefits of Physical Activity

1. Physical

2. Mental

3. Social

Key WordBENEFIT (noun & verb)(noun) something that is advantageous or good; an advantage

(verb) to do good to; be of service to

There are physical, mental, and social

benefits of regular physical activity.

Understanding Key Word “Benefit”

What are the benefits of having a birthday?

Student Introduction1. List the 5 Components of Fitness and the

definition for each component

2. List 2 things you learned

3. List 2 questions you still have

Be ready to share responses with the class Finished? Sit quietly until further instruction.

Component of Fitness #1

Cardiovascular System + Respiratory System= Cardiorespiratory System

CARDIO + RESPIRATORY

HeartandBlood Vessels

Nose, mouth, trachea, lungs, & diaphram

Cardiorespiratory Endurance

The ability of the heart, blood,

blood vessels, and lungs to

supply enough oxygen and

necessary fuel to the muscles during

long periods of physical activity.

Cardiovascular System Recognition Worksheet 3.75 Complete together in class

heart

Capillary bed

veinsarteries

Example Exercises for Improving the Cardiorespiratory System

How do you train your

cardiorespiratory system

to work better?

Types of Physical Activity

Aerobic vs Anaerobic Exercise

Aerobic Exercise

“Aerobic” means “with oxygen”

Aerobic exercises are long, uninterrupted (no rest) periods of physical activity at a low to moderate level of intensity.

The heart is able to supply the muscles with the oxygen needed.

Examples of Aerobic Exercise:

Distance running, cycling, and lap swimming

Anaerobic Exercise

Means “without oxygen”

Anaerobic exercises are short and performed at a high intensity

The heart cannot supply blood and oxygen as fast as muscles use it.

Examples of Anaerobic Activities

FootballBasketballBaseballSprintingWeight lifting

Does that mean that anaerobic exercise is bad?

Absolutely NOT!

However: It is important to know that aerobic exercise has been shown to have more health benefits than anaerobic exercise.

Benefits of Having Cardiorespiratory Endurance (Physical) Stronger heart = efficient heart

Heart can beat at a slower rate and circulate same amount of blood

(Physical) Efficient heart = longer time to play! Allows a person to exercise and play more often for longer

periods of time without getting tired (Physical) Endurance training = improves

appearance Body will burn more fat and increase muscle tone

(Mental) Improved appearance = sense of well-being Increased self-confidence and self-image

(Social) Opportunity to hang out with others

Cardiovascular fitness also reduces risk factors associated with…

Heart disease Type II diabetes Heart attacks Strokes

Assessment Tools:Measuring Cardiovacscular Fitness

What fitness test have we performed that

measure your cardiovascular fitness levels?

Were you in the Healthy Fitness Zones?

Circulatory System & Exercise

MUSCULARSTRENGTH

COMPONENT OF FITNESS # 2

Muscular Strength

The ability of the muscle or muscles to

push or pull with its total force.

Muscular Strength & Endurance

Strength comes before

endurance. Before a brick

layer can stack hundreds of

bricks a day, they must

have the muscular strength

to lift the first brick.

Example Exercises for Improving Muscular Strength

Resistance Training- Any exercise that places additional force against the muscle:

Pull-ups Push-ups Curl-ups Weight Lifting 8 reps, heavier weight

Measuring Muscular Strength

“Maxing out” is one way to test

muscular strength, but it is not

developmentally appropriate

for middle school students.

Benefits of Muscular Strength & Endurance(Physical) Improves bone density

Aging decreases strength in bones (osteoperosis)

(Physical) Enhances physical performanceFaster and stronger for longer!

(Physical) Improves physical appearance and body compositionMuscles act as a tiny furnace that burns

fat = more calories burned(Mental & Social) Improves self-confidence(Social) Opportunity to hang out with

others

MUSCULAR ENDURANCE

Muscular Endurance

The ability of a person to contract

the muscle many times without

getting tired.

Example Exercises for Improving your Muscular Endurance

Resistance Training: any exercise that places additional force against the muscle or muscle group

Resistance training with a high number of reps (12) and low weight

Benefits of Muscular Strength & Endurance(Physical) Improves bone density

Aging decreases strength in bones (osteoperosis)

(Physical) Enhances physical performanceFaster and stronger for longer!

(Physical) Improves physical appearance and body compositionMuscles act as a tiny furnace that burns

fat = more calories burned(Mental & Social) Improves self-confidence(Social) Opportunity to hang out with

others

Measuring Muscular Endurance

What test have we performed that measure

your muscular endurance?

You know what they say…

“If you don’t use them, you’ll lose

them!”

Inactivity causes you to lose

strength over time.

When a person is able to move their

joints through full range of motion (ROM).

ROM is the amount

of movement one can

make in a joint.

Benefits of Flexibility

(Physical) Injury prevention(Physical & Mental) Prevents post-

exercise pain(Mental & Social)Helps relieve

emotional tension(Social) Opportunity to hang out with

others

Examples Exercises for Improving your Flexibility

YogaStatic Stretching (holding a stretch

in place)Dynamic Stretching (movement

while stretching)

Leg swings Arm circles Twists “Frankenstein”

walks

Involves moving parts of the body continuously while gradually increasing reach

• Standing/sitting quad stretch

• Hamstring stretch

• Back Stretch

Involves stretching a muscle to the point of mild discomfort by holding it in a maximal stretch for an extended period

Measuring Flexibility

What test have we performed that measure

your flexibility?

Body Fat/Body Composition

Can be defined as the combination of fat

free mass and fat mass.

Body Composition: all of the tissues that

together make up the body: bone, muscle,

skin, fat, and body organs

Factors affecting body composition

1. Number of calories eaten (energy in)

2. Amount of activity performed and calories burned (energy out)

A healthy diet and physical activity is the best

approach to maintaining a healthy level of body

composition.

Your Body Needs Healthy Levels of Fat to Function!

Fat is essential for…Insulation of organsAbsorption of vitaminsNerve conductionEnergy source

Benefit to having healthy body composition

(Physical) Reduce risk of…– Heart disease, type II diabetes, high

blood pressure, strokes, certain types of cancer

(Physical) Improved physical appearance(Mental & Social) Improved self-

confidence

Measuring Body Fat

Skinfold Calipers Bioelectric Impedance

Healthy Ranges:15-18% for men22-25% for women

This means that 15-18% or 22-25% of a person’s body is made up of fat

Alternative Ways of Assessing Healthy Weight

Body Mass Index (BMI)

http://www.cdc.gov/healthyweight/assessing/bmi/childrens_bmi/about_childrens_bmi.html#What%20is%20BMI

Examples of Physical Benefits of Exercise

Strong muscles and bonesHealthy cardiorespiratory system (heart

and lungs)Healthy body composition (more

lean/fat-free mass vs. fat mass)

www.health-lesson-plans-teacher.com

Can you think of any others?

Examples of Mental Benefits

Exercise makes you feel energetic It relieves stressMakes you feel happy! It gives you self-confidence Improves memory Improves academic

performance

www.health-lesson-plans-teacher.com

Can you think of any others?

Brain Rules by John Medina

http://www.brainrules.net/exercise?scene=

Examples of Social Benefits

Exercise allows you to meet new people

Exercising with friends may motivate you

Provides opportunity for competition

www.health-lesson-plans-teacher.com

Components of Fitness: Mini Booklet

6 squares of paper – (1) Title page with Name (5) Components of

Fitness

Information to include:– Component name– Definition of component– Example exercise to improve component– On the back: Draw a picture that would help you

to remember the component