What is Physical Fitness?Write physical fitness at the top of a sheet of paper. Then write all of the ways to describe a person who is physically fit.

Physical Activity

Physical Activity• Physical Activity – any form of movement that

causes your body to use energy– May be purposeful such as exercise or sports– May be part of daily routine such as washing the

car or walking the dog

• Physical fitness – the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands

Benefits of Physical ActivityPhysical Mental/ Emotional Social

Cardiovascular:• Strengthens heart

• Reduce stress• Help manage anger and frustration• Improve mood• Improve self esteem• Reduce mental fatigue

• Meet new people• Build self confidence• Help improve relationships with others

Respiratory:• Improve lung function• Muscles don’t tire as quickly

Nervous:• Improve reaction time

Risks of Physical Inactivity

• Sedentary Lifestyle – a way of life that involves little physical activity

• Negative effects include:– Unhealthful weight gain– Increased risk of cardiovascular disease, diabetes,

cancer and osteoporosis– Reduced ability to manage stress– Decreased opportunities to meet and form

friendships with others who value a healthy lifestyle

Physical Activity and Your Lifestyle• Health professionals recommend that teens

incorporate 60 minutes of moderate physical activity into their daily lives

• About ½ of Americans are overweight– This is linked to a sedentary lifestyle and

overeating• Metabolism – the process by which your body

gets energy from food

Elements of FitnessCardiorespiratory Endurance - the ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body's tissues during long periods of moderate-to-vigorous activity

Muscular Strength - the amount of force a muscle can exert. a max

Muscular Endurance - the ability of muscles to perform physical tasks over a period of time without becoming fatigued

Flexibility - the ability to move a body part through a full range of motion

Body Composition - the ratio of body fat to lean body tissue, including muscle, bone, water and connective tissue such as ligaments, cartilage and tendons

Exercise • Exercise – purposeful physical activity that is planned,

structured, and repetitive and that improves or maintains personal fitness.

• Aerobic Exercise – any activity that uses large muscle groups, is rhythmic in nature, and can be maintained continuously for at least 10 minutes 3 time a day for 20 to 30 minutes– Running – Dance – Swimming – Bicycling

• Anaerobic exercise – intense short bursts of activity in which the muscle work so hard they produce energy without using oxygen– Lifting weights – Running a 100 meter dash

Find Your Pulse

• Find your pulse– Two fingers at the base of

your thumb– Two fingers on the neck

close to the Adam’s Apple

• Count for 15 seconds• Multiply the number you

got by 4• This is your resting heart

rate

15 Seconds Beats per Minute

12 48

13 52

14 56

15 60

16 64

17 68

18 72

19 76

20 80

21 84

22 88

23 92

24 96

25 100

Find Your Maximum Heart Rate

• Subtract your age from 220

• This is your maximum heart rate

Age Max Heart Rate

14 20615 20516 20417 203

Find Your Target Heart RateThis is an example for someone who is 25 years old with a

resting heart rate of 75 beats per minute.

• Subtract your resting heart rate from your maximum heart rate:

195 – 75 = 120• Multiply the number you get by 60% and then 85%:

120 .60 = 72120 .85 = 102

• Add your resting heart rate back to the numbers:72 + 75 = 147

102 + 75 = 177• Target heart rate range is between 147 and 177 beats per

minute.

Targeting Cardiovascular Fitness1. Sit quietly for 5 minutes and then take your pulse. This is

your resting heart rate.2. Subtract your age from 220 to find your maximum heart

rate.3. Subtract your resting heart rate from your maximum

heart rate.4. Multiply the number you arrived at in step 3 by 60% and

again by 80%. Round to the nearest whole number.5. Add your resting heart rate to the numbers you arrived at

in step 4. The resulting totals represent your target heart range.

Bookwork• Review Chapter 4 Lesson 1 and 2• Copy any vocabulary and definitions that you

do not have in your notes• Answer the Lesson 1 and 2 Review 1 – 5 for

each Lesson.– Page 79: Lesson 1– Page 86: Lesson 2