Chapter 68th GradePhysical Fitness

Vocabulary

•Fitness▫Capability of the body of distrusting

inhaled oxygen to muscle tissue during increased physical effort.

•Effort▫This concept defines how the body moves.

It consists of three components: time (faster or slower), force (harder or softer), and flow (bound or free).

Physical Fitness

•The ability to do everyday tasks without becoming short of breath, sore, or tired.

Components of Physical Fitness

1. Muscular Strength2. Muscular Endurance3. Cardiorespiratory Endurance4. Flexibility5. Body Composition

Muscular Strength

•The amount of force muscle apply when they are used.

•Example:▫If you can move a large amount of weight,

you probably have good muscular strength.▫Fun Fact: The U.S. Postal Service requires

many of its package handlers to be able to lift as much as 70 pounds.

Muscular Endurance

•The ability to use a group of muscles over and over without getting tired easily.

•Example:▫Moving and lifting furniture several times.

Cardiorespiratory Endurance

•The ability of your heart and lungs to work efficiently during physical activity.

•The number of times your heart beats per minute is called Heart Rate.

•When you are resting, your heart rate is called resting heart rate (RHR).

•Examples:▫Running, walking, cross-country skiing, and

cycling.

Flexibility

•The ability to use joints easily.•Flexibility depends on three types of soft

tissue: muscles, tendons, and ligaments.•Muscle is the most elastic, or stretchy,

tissue of the three.•During growth spurts, your bones grow

faster than the muscles around them do. You may become less flexible.

•Regular stretching can help you stay flexible.

Body Composition

•Compares the weight of fat in your body to the weight of your bones, muscles, and organs.

•Women usually have a higher percentage of body fat than men do.

•Why?

Diet Activity1. Acai Berry Diet2. Cabbage Soup Diet3. HCG Diet4. Tapeworm Diet5. Atkins6. Paleo Diet7. South Beach Diet8. Blood Type Diet9. Hollywood Diet10.3-Day Diet

• How does the diet claim to work?

• Is the diet healthy? Why or Why Not?

• Will the diet interfere with certain medications? If so, which ones and why?

• Does the diet put any restrictions on a particular food group?

Vocabulary

•Flexibility▫The elasticity of muscles and connective

tissue, which determines the range of motion of joints.

•Goal▫Aim: something that somebody wants to

achieve. A predetermined plan of action.

How Exercise and Diet Affect Fitness

•Exercise▫Any activity that maintains or improves

your physical fitness.

Exercise to Be Fit

•Different activity improve different components of fitness.

•For example:▫Stretching does not improve your muscular

strength as much as lifting weights does.

Physical Benefits

•When you exercise regularly….▫You become stronger▫Your heart and lungs work better▫You’re also more flexible.▫Prevent muscle weakness and shortness of

breath▫Prevent obesity and diseases such as:

diabetes and heart disease

Mental and Emotional Benefits

•When you exercise for a long period of time, your brain makes a chemical called ▫Endorphins: make you feel calm.

Testing Your Fitness:Monitoring Heart Rate•Target heart rate zone is 60 to 85 percent

of your maximum heart rate.•Maximum heart rate (MHR) is the largest

number of times you heart can beat while exercising.▫MHR = 220 – age

Find Your Resting Heart Rate (RHR)•Find your pulse by placing you index and

middle finger on the thumb-side of your wrist or on your neck, below the jaw, in front of the ear.

•Count the number of times your heart beats for 10 seconds and multiply by 6.

•Do this twice and average the results.•WE WILL DO THIS TOGETHER!!!!

Testing Strength

•Muscular strength and muscular endurance.▫Pull-ups▫Curl-ups

Testing Cardiorespiratory Endurance

•Running or walking 1 mile

Testing Flexibility

•Sit-n-reach test

Fun Fact!• President’s Council on Physical Fitness and

Sports.▫ In 1956, President Dwight D. Eisenhower

established the President’s Council on Youth Fitness after a study indicated that American children were not as fit as European children. By 1968, President Lyndon B. Johnson changed the title to President’s Council on Physical Fitness and Sports. The council promotes physical fitness as a part of a healthy lifestyle and maintains youth fitness standards that are commonly used for fitness tests today.

Testing Body Composition

•BMI (Body Mass Index) test▫Weight(lbs) x 704.5 / (height)^2

•Skinfold test•Weighing someone under water•Passing a harmless electrical current

through the body

BMI DEBATE!!!

•You will research in two groups whether BMI is a useful measurement of body composition.

For BMIExamples:Why does it work so well? Why?Health risks for using it?What do you need to get your BMI?

Against BMIExamples:Why does it NOT work so well? Why?Is it accurate?Is it reliable?Is there a universal chart?

Vocabulary

•Personal Fitness▫The result of a way of life that includes

living and active lifestyle, maintaining good or better levels of physical fitness, consuming a healthy diet, and practicing good health behaviors throughout life.

Your Fitness Goals

•What Do You Want To Do?▫With your goals in mind, you can choose

activities that will help you improve your fitness.

Are you FITT?•If you do the same exercise program for

several weeks, you fitness will stop improving.•To see improvement, you need to increase the

frequency, intensity, time and type of your workouts.

•Frequency, Intensity, Time, & Type▫Frequency: how often you exercise▫Intensity: how hard you exercise▫Time: how long you exercise▫Type: how you exercise

How Can You Monitor Your Progress?

•Keep a Fitness Log

Injury and Recovery

•Warning Signs of Injury▫Acute injury: injury that happens

suddenly.▫Chronic injury: injury that develops over a

period of time.

Injury Type Description

Strain Acute Injury Muscle or tendon that has been overstretched or torn.

Sprain Acute Injury Joint in twisted suddenly and out of its normal range of motion.

Fracture Acute Injury Cracked or broken bone

Stress Fracture Chronic Injury Tiny fracture that occurs because of too much exercise or bad form.

Tendinitis Chronic Injury Irritation of a tendon caused by too much exercise or bad form.

Common Injuries

Recovery of Injury

•RICE▫Rest▫Ice▫Compression▫Elevation

Exercising Caution

•Warm up and Cool Down▫Warm-up increases blood flow and loosens

muscle and tendons▫Cool-up helps keep muscles from

tightening up and becoming sore•Stretch

▫Prevents injury by relaxing muscles and increasing joint flexibility.

▫Stretch slowly, without bouncing, hold for 10 to 30 seconds.

Exercising Caution• Improve Your Form

▫Doing an exercise incorrectly can hurt you. •Take a Break

▫Rest gives the body time to repair itself.•Don’t Exercise Alone

▫If you get hurt exercising alone, there probably won’t be anybody around who can help you.

•Wear the Right Clothes▫Shoes are probably the most important piece of

fitness clothing.