Fitness

Health

• Physical Fitness- – the ability to carry out daily tasks easily and have

enough reserve energy to respond to extra demands.

• Biorythm- – a person’s natural energy cycle.

• Metabolism- – the rate at which the body utilizes food

energy/calories.

• Basal metabolism- – the minimum amount of energy required to maintain

the life processes in the body.

• Body Composition– the percentage of fat tissue and lean tissue in

the body

– Essential vs Excess Fat vs Obese

M -- 2 - 4% 6 - 17% >26%

F --10 - 12% 14 - 24% >32%

• Ectomorph- – a person who is long-boned and has a lean

body build.

• Mesomorph- – a person who has a muscular body build

• Endomorph- – a person who has a greater percentage of

fatty tissue and a “round” appearance.

Strength Training –

- exercise to increase strength (size)

- increases lean body mass (metabolism)

- increases bone density (osteoporosis)

Anaerobic Exercise-– exercise occurring in the absence of oxygen

Aerobic Exercise- – exercise which requires continuous use of

oxygen for 20+ minutes

• Resting Heart Rate-– Number of times your heart beats per minute– Usually a number between 60-90

• Maximum Heart Rate- – 220 minus your age.

• Target Heart Rate-– 220 – age x percentage level you wish to

work out– Usually a number between 65% and 85%

Safety issues when working out

Equipment?

Weather?

Injuries?

Muscle Injuries

Strains – tearing of muscle fibers

Contusion – rupturing of blood vessels

Tendonitis – inflammation of tendons

Cramps

• Tonic- – continuous contraction– caused by dehydration

Skin Injuries

• BLISTER

continuous rubbing over the surface of the skin that causes a collection of fluid below the epidural layer

Bone Injuries

Sprain – occurs to a ligament

Fracture – break in continuity of a bone

Subluxation – bone comes out of socket but goes back on its own

Dislocation – bone comes out of socket and needs help going back

Asthma• Narrowing of the

bronchial tubes with secretion of mucous.

• Causes – pollen, allergies, changes in temp (warm to cold, moist to dry), stress

• Signs/ Symptoms – problems with inhaling, want to sit leaning forward

Hernia –

Protrusion of body cavity contents through the abdominal wall

Concussions

Contusion to the brain caused by a blow to the head.

Mouth guards can reduce the risks of receiving one

Treatment

Prevention, Prevention, Prevention

Care:R: restI: iceC: compressionE: elevation

Why not heat?Icy Hot? Tiger Balm?