Personal Health andPersonal Health andPhysical ActivityPhysical Activity

Chapter 10Chapter 10

Physical ExamsPhysical Exams Health historyHealth history ECGECG UrinalysisUrinalysis Blood testBlood test

Eye Care and ConditionsEye Care and Conditions Visual acuity (sharpness)Visual acuity (sharpness) Refractive error (variation of eyeball):Refractive error (variation of eyeball):

MyopiaMyopia HyperopiaHyperopia AstigmatismAstigmatism PresbyopiaPresbyopia

ConjunctivitisConjunctivitis GlaucomaGlaucoma

Dental HealthDental Health Types of teeth (incisors, cuspids, Types of teeth (incisors, cuspids,

bicuspids, molars)bicuspids, molars) 32 permanent teeth32 permanent teeth Check-upsCheck-ups

Teeth cleaningTeeth cleaning X-raysX-rays WhiteningWhitening SealantsSealants veneersveneers

Keeping Teeth HealthyKeeping Teeth Healthy

BrushingBrushing FlossingFlossing FluorideFluoride DietDiet

Sleep ConceptsSleep Concepts Types of sleep (REM, non-REM)Types of sleep (REM, non-REM) Function: restoration of the mindFunction: restoration of the mind Insomnia: inability to fall asleepInsomnia: inability to fall asleep

Health Benefits ofHealth Benefits ofPhysical ActivityPhysical Activity

Decreases risk of:Decreases risk of: DeathDeath Cardiovascular diseaseCardiovascular disease Type 2 diabetesType 2 diabetes High blood pressureHigh blood pressure Colon cancerColon cancer Feelings of depression and anxietyFeelings of depression and anxiety

Health Benefits ofHealth Benefits ofPhysical Activity (cont’d)Physical Activity (cont’d)

Controls weightControls weight Builds/maintains bones, muscles, Builds/maintains bones, muscles,

and jointsand joints Helps older adults with physical Helps older adults with physical

functioningfunctioning Promotes psychological well-beingPromotes psychological well-being

5 Health-Related5 Health-RelatedFitness ComponentsFitness Components

1.1. Cardiorespiratory fitnessCardiorespiratory fitness2.2. Muscular strengthMuscular strength3.3. Muscular enduranceMuscular endurance4.4. FlexibilityFlexibility5.5. Body compositionBody composition

Identify the FollowingIdentify the FollowingExercise TermsExercise Terms

Aerobic exerciseAerobic exercise Anaerobic exerciseAnaerobic exercise Isometric exerciseIsometric exercise Isotonic exerciseIsotonic exercise Isokinetic exerciseIsokinetic exercise

F.I.T.T.F.I.T.T.

F = frequency (how often)

I = intensity (how hard)

T = time (how long)

T = type (what kind)

Concepts ofConcepts ofCardiorespiratory FitnessCardiorespiratory Fitness

Frequency: 3-5 times/weekFrequency: 3-5 times/week Intensity: at target heart rate Intensity: at target heart rate

(220 – age x 70-85%)(220 – age x 70-85%) Time: 20-60 minutesTime: 20-60 minutes Type: prolonged activity Type: prolonged activity

without stoppingwithout stopping

Include warm-up and cool-down

Flexibility:Flexibility:range of motion around a range of motion around a jointjoint

Frequency: 2-3 times/weekFrequency: 2-3 times/week Intensity: hold for 15-30 secondsIntensity: hold for 15-30 seconds Time: 15-30 minutesTime: 15-30 minutes Types: static and ballisticTypes: static and ballistic

Body CompositionBody Composition Ratio of lean to fat %Ratio of lean to fat % Measurement through skinfoldsMeasurement through skinfolds Include proper diet, physical Include proper diet, physical

activitiesactivities

Performance-Related Performance-Related FitnessFitness(Sport Skills)(Sport Skills)

AgilityAgility BalanceBalance CoordinationCoordination

Reaction timeReaction time SpeedSpeed PowerPower

Training PrinciplesTraining Principles1.1. Warm-upWarm-up2.2. Cool-downCool-down3.3. SpecificitySpecificity

4.4. OverloadOverload5.5. ProgressionProgression6.6. Fitness Fitness

reversibilityreversibility

Sports Injuries Can Sports Injuries Can Include . . .Include . . .

OveruseOveruse MicrotraumaMicrotrauma BruiseBruise Muscle crampMuscle cramp Muscle strainMuscle strain

Sports Injuries Can Sports Injuries Can Include . . .Include . . .

Shin splintsShin splints Side stitchSide stitch SprainSprain Stress fractureStress fracture TendonitisTendonitis

Fitness PlanFitness Plan Use F.I.T.T.Use F.I.T.T. Warm-up and cool-downWarm-up and cool-down Cardiovascular fitnessCardiovascular fitness Resistance exercisesResistance exercises Flexibility exercisesFlexibility exercises

Chapter 10Chapter 10

Personal Health and Physical Personal Health and Physical ActivityActivity