PHYSICAL FITNESS & EXERCISE

1. Each learner will understand the meaning of physical fitness and the 5 fitness indicators.

2. Students will gain a knowledge of FITT safety.3. Students will recognize the two types of exercises; aerobic and

anaerobic.4. Individuals will develop an understanding of other health

indicators, i.e. body composition, resting heart rate, blood pressure, Indian Hills Middle School

PHYSICAL F

ITNESS:

The P

residen

ts Cou

ncil on

Physica

l Fitn

ess

and Sport

s des

cribes

fitness a

s “Th

e abilit

y

to perf

orm dail

y tas

ks vi

gorously

and al

ertly,

with en

ergy l

eft ov

er for

enjoy

ing leisu

re-

time a

ctivit

ies an

d mee

ting th

e dem

ands o

f

life.

5 Fitness Indicators:

1. Cardiovascular (CR) endurance – the efficiency with which the body delivers oxygen and nutrients needed for muscular activity. The wellness of your heart and lungs.

2. Muscular strength – the greatest amount of force a muscle or muscle group can exert in a single effort.

3. Muscular endurance – the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of time.

4. Flexibility – the ability to move the joints through an entire, normal range of motion.

5. Body composition – the amount of body fat a person has in comparison to his total body mass (muscle and bone).

Determines levels of fitness and can be measured and improved upon.

F.I.T.T

.

FREQUENCY,

INTENSITY, TIM

E, AND

TYPE A person must include several factors into any successful fitness training program to improve fitness levels. Ask yourself?1. How often do I exercise?2. How hard do I exercise?3. How long do I workout?4. What type of exercise should I do?

Successful training program to improve fitness levels:

FREQUENCY

A person

shou

ld work

out 3

-5 times

a

week d

epen

ding on th

e exe

rcise

and a

gradual

building proce

ss sh

ould ta

ke

place t

o main

tain 5 day

s per

week.

Over t

raining in

creas

es in

jury so

rest

days a

re im

portan

t for

physica

l

recov

ery.

INTENSITY:It represents the degree of effort that an individual would train.• How much weight is lifted or how fast an individual should run

are examples. • Significant changes of cardiorespiratory (CR) fitness are

brought about by sustaining a 60-80% training heart rate during exercise.

• Age makes a difference for training heart rate (THR). The older an individual is the lower the THR and the younger the individual the higher the THR. Ages 12-14 train as high as 85%.

TRAINING HEART RATE:Formula: 220 (maximum heart rate) – age x 85% (high) = THR

Time o

r

Duration

An indivi

dual sh

ould ex

ercise

30

minutes or

longer

to im

prove u

pon

and m

aintai

n cardiov

ascu

lar

improv

emen

ts. 1

5 minutes

is th

e

minimal

time f

or a c

ardiov

ascu

lar

exerc

ise.

TYPE OF EXERCISES:

Aerob ic Anaerob ic

Aerobic – requires large amounts of oxygen exchange, uses the large muscles of the body, and activities are rhythmic, i.e. running, swimming, bicycling, stair climbing, rope skipping

Anaerobic – exercises of short duration of time, explosive, stop go exercises, i.e. lifting weights, sprinting, sports

Aerobic Exercise

J o g g i n g , s w i m m i n g , c r o s s -c o u n t r y s k i i n g , j u m p i n g r o p e , b i k i n g , a e r o b i c d a n c i n g , s t a i r c l i m b i n g

Aerobic exercise is best for training the heart, lungs, and muscles for better sport activity. It reduces health risks, i.e. obesity, high blood pressure, diabetes. It improves attitude and stimulates the mind. It should be the main focus in your exercise program.

Anaerobic Exercises:T h e m o s t e ff e c t i v e w o r k o u t i s a c o m b i n a t i o n o f b o t h a e r o b i c a n d a n a e r o b i c e x e r c i s e .Lifting weights, playing sport activities: basketball, volleyball, tennis, softball, football

SPORT ACTIVITY: Allows for self expression, supports fitness, creates friends and confidence, & demands excellence in character.

B o d y C o m p o s i t i o n : r e f e r s t o t h e a m o u n t o f b o d y f a t v e r s e s b o n e , m u s c l e , a n d s i n e w . B o y s : 1 6 % b o d y f a t , G i r l s : 2 0 % b o d y f a t . T h e b e s t w a y t o m e a s u r e b o d y f a t i s h y d r o s t a t i c w e i g h i n g . B M I m e a s u r e s b o d y m a s s b y m e a s u r i n g w e i g h t a n d h e i g h t t o c r e a t e a n i n d e x o f y o u r p e r c e n t b o d y f a t .

B l o o d P r e s s u r e - r e f e r s t o t h e p r e s s u r e c r e a t e d a s b l o o d p a s s e s t h r o u g h t h e h e a r t a n d a r t e r i e s o f t h e c i r c u l a t o r y s y s t e m . A v e r a g e b l o o d p r e s s u r e ; s y s t o l i c 1 2 0 / 8 0 d i a s t o l i c .

R e s t i n g H e a r t R a t e - t h e l o w e r t h e r e s t i n g h e a r t r a t e o f a n i n d i v i d u a l t h e b e t t e r c o n d i t i o n o f t h e h e a r t . A n a t h l e t e s r e s t i n g h e a r t r a t e w o u l d b e l o w e r i n t h e 5 0 ’ s b u t a n a v e r a g e r e s t i n g H R w o u l d b e i n t h e 7 0 ’ s f o r m o s t o t h e r s

Health Assessments:

WORKOUT

REGIMEN

YO U R FI T

N E S S WO R KO U T S

H O U L D

I NC LU D E S

O M E T H I NG F

R O M EAC H

O F TH E F

I TN E S S I N

D I CAT O R S .

Follow up /review questions: Answer the following questions on a separate piece of paper, with your name and class period on it.

1. What are the 5 components of fitness?

2. What is F.I.T.T.?

3. What are the two types of exercises?

4. Name an exercise from each of the two categories.

5. Which exercise should be the focus of your workout?

Good Health Review!