Physical Fitness for Life

Physical Fitness for Life Section 1 Physical Fitness and Your HealthKey TermsPhysical fitness- the ability of the body to perform daily physical activities without getting out of breath, sore, or overly tired Chronic disease- a disease that develops gradually and continues over a long period of timeHealth-related fitness- fitness qualities that are necessary to maintain and promote a healthy body Resting heart rate- the number of times the heart beats per minute while at restSection 1 objectivesState the benefits of being fitDescribe five health-related components of physical fitnessDescribe the importance of physical fitness for all ages and abilities Name three things you can do to be a good sportThe Benefits of Being Physically ActivePhysical activity leads to a physically fit bodyStay active stay aliveHaving a sedentary lifestyle has been linked to an increased risks of developing many illnesses, such as chronic diseases Heart disease Stroke High blood pressureType 2 diabetes Some forms of cancerThe Benefits of Being Physically Active Physical BenefitsThe heart and lungs get stronger = more blood and oxygen to circulate around the bodyBlood cholesterol level are kept within a healthy range, and blood vessels are kept strong and healthyBuilds muscular strength, endurance, and flexibility Good ratio of muscle mass to fat massMetabolic rate is increased More calories are burned do to increased muscle mass and increased metabolic rate The Benefits of Being Physically Active Mental BenefitsExercise causes the release of chemicals called endorphins in the brainThese endorphins are responsible for feelings of happiness Exercise can also reduce stress and depressionExercise can also increase self-confidence and improve self image The Benefits of Being Physically Active Social Benefits Physical activities can provide an opportunity to socialize with othersTeam Sports, GYM, Club Sports, Recreation Activities Working with others also build good communication skillsHaving increased self-image can lead to more confidence

Five Components of Health Related Fitness1) Muscular Strength2) Muscular Endurance3) Cardiorepiratory Endurance4) Flexibility 5) Body Composition Muscular Strength Muscular Strength is the amount of force a muscle can apply in a given contractionExercises that improve muscular strength includeWeight lifting Walking up stairs Climbing a Mountain Any form of resistance training Muscular EnduranceMuscular Endurance is the ability of the muscles to keep working (contracting) over a period of timeSports that require good muscular enduranceCross-countrySkiing Gymnastics Soccer BasketballCardio Respiratory Endurance Cardio respiratory endurance is the ability of your heart, blood vessels, lungs, and blood to oxygen to cells throughout the bodyExercises that improve cardio respiratory endurance WalkingJoggingDancing SwimmingCyclingJump roping Flexibility Flexibility is the ability of the joints to move though their full range of motion Rule of exercise stretch before activity to reduce risk of injury and stretch after to increase flexibility Body CompositionBody composition refers to the ratio of lean body tissue (muscle and bone) to body-fat tissueWomen naturally have a higher body fat percentage than men (F=18-30% M=10-25%)With age body fat increases and muscle mass decreases Having some fat is good for health but too much can lead to diseases likeType 2 diabetes, heart disease, and some forms of cancer Skills Developed by FitnessSkill related fitness describes components that are important for good athletic performance 1) coordination2) balance3) agility 4) power5) Speed 6) Reaction timeWhat Sports Can You Do?Do you want to improve your abilities at a sport you already play or do you want to try a new sport?Do you want to participate in team sports or an individual sport?What activities are available to you?What facilities do you need?Section RecapWhat are the five health related fitness components?What are the 6 skill related fitness components?Why is it important to be physically active throughout life?Planning Your Fitness ProgramSection 2 ObjectivesDescribe the important factors to think about before starting a fitness program Describe the steps involved in designing a fitness program Calculate your resting heart rate, target HR zone, and maximum heart rate Use the FITT FormulaImplement a fitness plan and develop your fitness goals Key TermsTarget Heart Rate Zone: a heart rate range within which most gains in cardiorespiratory health will occurFITT: a formula made up of four important parts involved in fitness training: Frequency, intensity, Time, and Type of exerciseRepetitions: the number of times an exercise is performed Set: A fixed number of repetitions followed by a rest periodGetting Started with Your Fitness ProgramDo You have any health concerns, such as diabetes or asthma?Are you healthy enough to start a program?What types of activities do you enjoy?How much will your planned activities cost?Developing Your Fitness Plan

Determine Your Resting Heart Rate (RHR)Ideally your RHR should be taken three morning in a row to get the average RHRIt should be taken while you are relaxed and at a resting stateCount your pulse for 60 seconds The number of times you feel your heart beat in a minute represents your RHRThe average RHR for adults is about 50-80 bpmTeens RHR is usually a little lower and athletes usually have a low RHRCalculate Your Target Heart Rate ZoneYour Target THR is usually 60 to 85% of you maximum heart rateYou calculate your max HR by subtracting your age from 220EX: 14yr 220-14=206 MHR=206Multiply your MHR by 60% and 85% to determine your Target Heart Rate zone206x.60=123.6206x.85=175.1Target HR zone=123.6-175.1Assess You Fitness LevelTest TypeActivity AgeBoysGirlsMuscular endurance Curl ups1424-4518-3215-1724-4718-35Muscular StrengthPush-ups1414-307-151516-357-1516-1718-357-15FlexibilitySit and reach148in10in15-178in12inCardio respiratory EnduranceOne mile run149:30 to 7:0011:00 to 8:3015-179:00 to 7:0010:30 to 8:0016-178:30 to 7:0010:00 to 8:00Set Your Fitness GoalsMake sure your goals are based on your physical abilities and are well planned Choose goals that you want to achieve \Break your goals into short term and long term goalsWrite down specific objectives to help you reach your goals Keep Track of Your ProgressActivity logJournalPlannerCalendarGetting FITTFrequency- How often will you exercise in a weekIntensity- How intense will your exercises beTime- How long will each work out session lastType- What type of exercises do you plan to do (Strength training, Cardio training) Exercising the Safe Way Key TermsDehydration- a state in which the body has lost more water than has been taken inOvertraining- a condition that occurs as a result of exceeding the recommendations of the FITT formulaDietary supplement- any product that is taken by mouth that can contain a dietary ingredient and also labeled as a dietary supplement Anabolic steroid- a synthetic version of the male hormone testosterone used for promoting muscle development Section ObjectivesDescribe six ways to avoid sports injuriesIdentify four signs of overtraining Describe the RICE method of treating minor sports injuries State the dangers posed by the use of performance enhancing drugs Avoiding Sports InjuriesGet Conditioned Warm up and Cool DownStretch Avoid Dehydration Avoid overtraining Avoid overuse injuries Choose the correct equipment and clothing Warning Signs of Overtraining Feeling chronic fatigue Getting injured easily Feelings of irritability and depressionDehydrationLoss of interest in working out Loss of appetite and loss of weightIncreased RHRPoor athletic performance Loss of menstrual period in females Treating Minor Sports Injuries Rest- to protect from further injury Ice- no longer than 15-20 minutesCompression- wrap in cloth or bandage this helps reduce swelling Elevation- raise injury above heart to reduce blood flow to injury and reduce swelling Common Injuries and Treatments see page 143 table 2Supplements, Drugs, and Athletic Peformance Some times athletes turn to supplements to gain an edge on the competition It is important to remember that supplements make false claims and are not regulated by the Food and Drug Administration See page 144 to review the list of common supplements and drugs Section 4 sleep Key TermsSleep deprivation- a lack of sleepCircadian rhythm- the bodys internal system for regulating sleeping and waking patterns Insomnia- an inability to sleep, even if one is physically exhausted Sleep Apnea- a sleeping disorder characterized by interruptions of normal breathing patterns during sleepTeenagers Need SleepTeenagers need 8.5 to 9.25 hours of sleep every nightNot enough sleep can result inStressRisk of getting sickIncreased risks of getting into dangerous accidents Stages of SleepNREM- Little Brain Activity REM-Rapid eye movement stage (dreaming cycle)During sleep: periods of NREM and REM cycle back and forth REM cycle first starts about 1.5 hours into sleep Six Tips for Getting a Good Nights Sleep1) Develop a routine 2) Exercise everyday3) Limit caffeine 4) Relax5) Say no to all nighters 6) Your bed is for sleep not studying, watching TV, or eating

Chapter RecapWhat are the 5 components of physical fitness?What are three risk factors associated with a sedentary lifestyle?How do you Determine your Resting Heart Rate, Maximum Heart Rate, and your Target Heart Rate Zone?What does the FITT formula stand for?What does the RICE formula stand for?