Chapter 6 Physical Fitness Lesson 6.1 The Benefits of Improved Physical Fitness Lesson 6.2 The Components of Physical Fitness Lesson 6.3 Fitness Safety

Chapter 6Physical Fitness

Lesson 6.1 The Benefits of Improved Physical Fitness

Lesson 6.2 The Components of Physical Fitness

Lesson 6.3 Fitness Safety

The Benefits of Improved Physical Fitness

Lesson 6.1

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Warm-UpWhat are the health benefits of physical activity?

Improves

Lowers

Strength of immune system to better ward off illness Mental health (mood, ability to cope with stress)Sleep quality Intellectual health (learning, thinking, concentration, judgment)Risk of cancers (colon,lungs, and—for females— Risk of cardiovascular diseaseuterus and breast) (heart attack, stroke)

Strength of lungsRisk of diabetes

Strength of muscles

Risk of overweight Strength of bonesand obesity

Pain due to arthritis

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Physical Activity vs. Exercise

• Physical activity: structured exercise as well as other activities that use energy– Examples: biking to school, dancing

in your room, playing Frisbee

• Exercise: a type of physical activity that is planned, structured, and purposeful– Examples: exercises done in PE

class, running every day, training for a specific sport

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Health Benefits of Physical Activity

• Lowered risk of disease• Stronger bones and muscles• Weight control• Improved sleep• Improved mental health• Improved academic

performance

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Click here for the Unit 3 video, “Exercise! The Infomercial”

http://www.g-wlearning.com/health/9781619609570/student/bm01/video03.htm

http://www.g-wlearning.com/health/9781619609570/student/bm01/video03.htm


Physical Activity in Daily Life

• Create a fitness program that matches up well with your daily life– Choose activities that you enjoy– Exercise with a friend– Use available school and

community programs– Do what works best for you

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What daily habits can you change to include more physical activity in your life?

– Watch less TV

– Spend less time on the computer

– Join a team sport – Jog with a friend each morning

Critical Thinking

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The Components of Physical Fitness

Lesson 6.2


Health-Related or Skill-Related?

• Health-related fitness: fitness that is used to easily perform daily activities– Components: cardiorespiratory

fitness, endurance, muscle strength, flexibility

• Skill-related fitness: fitness that is used to perform successfully in a particular sport or leisure activity– Components: speed, agility,

balance, power, coordination, reaction time

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Cardiorespiratory Fitness

• How efficiently the cardiovascular and respiratory systems deliver oxygen to muscles during prolonged activity– Running, gardening, dancing,

shoveling snow, etc.– Maintains the health of the heart

and lungs– Heart is strengthened, improving

blood flow and the transportation of oxygen and nutrients throughout the body

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FITT for Fitness

• Frequency: how often you engage in physical activity

• Intensity: how much energy the body uses per minute during physical activity

• Time: how long you engage in physical activity during each session

• Type: the kind of physical activity that you engage in

These key factors must be varied and manipulated to allow a gradual and safe improvement in fitness.

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Your Heart Rate

• Target heart rate: to aim for when performing aerobic exercise; varies by age– 220 – age in years = maximum heart

rate in beats per minute (bpm)

• Taking your pulse: – Find your pulse on the artery of the

wrist in line with your thumb– Place the tips of your index and

middle fingers over the artery– Start counting on a beat, which is zero– Count the number of heartbeats for a

full 60 seconds

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Think Further

Find your pulse, using the method described on the previous slide.

Calculate your target heart rate (220 – your age = target heart rate)

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Muscular Endurance and Strength

• Endurance: the length of time for which a particular group of muscles can continue to exert force

• Strength: the ability of a muscle to exert force against resistance– Strength training– Strength training guidelines

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Flexibility

• The ability to bend without injury or breakage

• Determined by the elasticity of your muscles and connective tissues

• Range of motion– Measures flexibility– Tells how far a joint can move

in a particular direction

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Think Further

Increase your flexibility…– Before stretching, engage in

5 to 10 minutes of low- or moderate-intensity cardiorespiratory activity

– Stretch your muscle so you can feel tightness, not pain

– Hold the stretch for 10 to 30 seconds, but do not bounce

– Breathe naturally to provide oxygen to your muscles

– Repeat each stretch 2 to 4 times

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Skill-Related Fitness

• Speed• Agility (the ability to quickly

change the body’s momentum and direction)

• Balance (holding a particular body posture or position on a stable or unstable surface)

• Power (combination of strength and speed)

• Coordination• Reaction time (the quickness of

a response)

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Personal Fitness Plan

• Determine your current level of fitness– Measure your pulse after

exercise, see how many push-ups you can do, measure your weight or BMI

• Develop a plan to help you achieve your specific goals

• Create a balanced plan– At least 150 minutes of

moderate-intensity aerobic exercise each week and at least 2 days of strength training

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Staying on Track

• Select activities you can do, given the time, space, and equipment available to you

• Try cross training• Keep records of your plan,

when you will exercise, and the goals you want to achieve

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Develop a fitness plan…– What is your current level

of fitness?– What components of

fitness do you want to improve?

– What are your goals?

Critical Thinking

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Fitness Safety

Lesson 6.3


General Principles

• Start slowly• Don’t overdo it• Warm up and cool

down before and after exercising

• Stay hydrated

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To stay hydrated, would you choose…

– water?– soda?– chocolate milk?– sports drink?– an energy drink?

Critical Thinking

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Further Guidelines

• Use proper equipment for your physical activity

• Follow the rules• Practice good sportsmanship

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Extreme Weather Conditions

• Heat and humidity– Try to avoid exercise– Stay hydrated by drinking water– Be aware of the signs of heat

stroke, dehydration, and heat exhaustion

• Cold weather– Check the temperature– Protect your head, hands, feet,

and ears– Stay hydrated– Know the signs and symptoms

of frostbite and hypothermia

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Think Further

• The temperature was cooler when you came out for a hike, but the day gets very warm by noon, and you’ve run out of water. Should you turn back or keep hiking?

• Today began like a regular winter day, but the wind chill became worse. Should you continue playing hockey or go back inside?

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Health and Fitness

• Seek medical attention immediately if you…– Experience severe pain– See swelling around a

particular part of your body– Experience pain that

makes it difficult for you to engage in normal daily activities, such as walking and sleeping

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Health Concerns for Women

• Female athlete triad– Can occur in girls who play

sports or exercise intensely– A combination of three

conditions:• Disordered eating (avoiding

certain foods, eating too few calories, eliminating consumed calories in an unhealthy way

• Amenorrhea (abnormal absence of a menstrual period)

• Osteoporosis (weak bones)

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Documents

Chapter 6 Physical Fitness Lesson 6.1 The Benefits of Improved Physical Fitness Lesson 6.2 The Components of Physical Fitness Lesson 6.3 Fitness Safety