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CHAPTER 6

CHAPTER 6. PHYSICAL FITNESS FOR LIFE. Section 1: Physical Fitness and Your Health. PHYSICAL FITNESS. The ability of the body to perform daily physical activities without getting out of breath, sore, or overly tired. CHRONIC DISEASE.

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CHAPTER 6

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  1. CHAPTER 6 PHYSICAL FITNESS FOR LIFE

  2. Section 1: Physical Fitness and Your Health

  3. PHYSICAL FITNESS The ability of the body to perform daily physical activities without getting out of breath, sore, or overly tired

  4. CHRONIC DISEASE A disease that develops gradually and continues over a long period of time

  5. Physical benefits of physical activity • Heart and lungs get stronger • Builds muscular strength, endurance, and flexibility • Good muscle to fat ratio • Metabolic rate is increased

  6. Mental benefits of physical activity • Reduce anxiety • Reduce depression • Increase self-confidence • Improve image

  7. Social benefits of physical activity • Working together on a team • Develop communication skills • Meet new people

  8. HEALTH-RELATED FITNESS 5 qualities that are necessary to maintain and promote a healthy body

  9. 5 COMPONENTS OF HEALTH-RELATED FITNESS • MUSCULAR STRENGTH • MUSCULAR ENDURANCE • CARDIORESPIRATORY ENDURANCE • FLEXIBILITY • BODY COMPOSITION

  10. 1. MUSCULAR STRENGTH • Amount of force that a muscle can apply in a given contraction example: lifting weights

  11. 2. MUSCULAR ENDURANCE • The ability of the muscles to keep working over a period of time example: cross country skiing

  12. 3. CARDIORESPIRATORY ENDURANCE • The ability of your heart, lungs, blood vessels, and blood to deliver oxygen and nutrients to all of your body’s cells example: running

  13. 4. FLEXIBILITY • The ability of the joints to move through their full range of motion example: stretching

  14. 5. BODY COMPOSITION • Refers to the ratio of lean body tissue to body fat tissue example: eating healthy

  15. BODY FAT PERCENTAGE • Females: 14-21% • Males: 9-15%

  16. RESTING HEART RATE (RHR) The number of times the heart beats per minute while at rest

  17. RECOVERY TIME The amount of time it takes for the heart to return to RHR after an activity

  18. Anaerobic: muscle cells produce energy without using oxygen Example: weight lifting and sprinting Aerobic: muscle cells use oxygen to produce energy for movement Example: long distance running 2 TYPES OF ACTIVTY

  19. Section 2: Planning Your Fitness Program

  20. What to think about before starting??? • Do you have any health concerns • Are you healthy enough • What types of activities do you enjoy • How much will your planned activities cost

  21. TARGET HEART RATE ZONE • A heart rate range within which the most gains in cardiorespiratory health will occur • Normally between 60-85% of your maximum heart rate

  22. Calculate Your THR Zone • Determine your MHR 220-age 2. Find your THR zone *multiply your MHR by .6 and also by .85

  23. THR for a 16 year old • 220 – 16= 204 • 204 * .6 = 122 • 204 * .85= 173 122 – 173 beats per minute

  24. BOYS Age 1424-25 Age 15-1724-47 GIRLS Age 1418-32 Age 15-17 18-35 Sit-Up Standards

  25. BOYS Age 149:30-7:00 Age 15 9:00-7:00 Age 16-17 8:30-7:00 GIRLS Age 14 11:00-8:30 Age 15 10:30-8:00 Age 16-17 10:00-8:00 One Mile Run Standards

  26. FITT A formula made up of frequency, intensity, time, and type of exercise

  27. Cardiorespiratory Endurance • Frequency: 3 to 5 times per week • Intensity: 85% MHR for 20 minutes 60% for 60 minutes • TIME 20 to 60 minutes • Type: aerobic activity such as jogging

  28. Muscular Strength / Endurance • Frequency: 2 to 4 days per week • Intensity: 8 to 12 reps 2 to 3 sets • Time: 30 to 60 minutes • Type: anaerobic activity such as weight lifting

  29. When will I see results??? • The length it takes to see a difference varies from person to person. On average, it takes about 6 weeks to really notice a difference. • DON”T GET DISCOURAGED!!!!!

  30. Section 3: Exercising The Safe Way

  31. DEHYDRATION A state in which the body has lost more water than has been taken in

  32. OVERTRAINING Caused by exceeding the recommendations of the FITT formula

  33. Ways to Avoid Sports Injuries • Get conditioned • Warm up and Cool down • Avoid dehydration • Avoid overtraining

  34. Warning Signs of Overtraining • Permanent Injury • Feelings of chronic fatigue • Dehydration • Loss of appetite and weight • Loss of interest in working out • Poor athletic performance and poor school performance

  35. “Records are meant to be broken, not Athletes” Cal Ripken JR.

  36. Treating Minor Sports Injuries • R est • I ce • C ompression • E levation

  37. COMMON INJURIES and TREATMENT Connective Tissue • Ligament: connects bone to bone • Tendon: connects muscle to bone • Cartilage: found in various parts of the body especially joint. Cushions against shock

  38. Ligament Sprain • Cause: forcing a joint to move beyond its normal limits can cause ligament fibers to tear • Treatment: RICE and strengthening of the muscles and tendons around the joint through rehabilitation

  39. FRACTURE • Cause: extreme stress and strain causes cracks in bone • Treatment: immediate medical attention; rest and immobility for 6 to 8 weeks

  40. CONCUSSION • Cause: a blow to the head, face, or jaw that causes the brain to be shaken in the skull • Treatment: rest under observation; medical attention if there is unconsciousness

  41. COMMON SUPPLEMENT INGREDIENTS AND DRUGS

  42. CAFFEINE • How does it affect the body? A central nervous system stimulant that makes you feel awake and alert • Dangers: raises blood pressure and heart rate; affects sleep, mood, and behavior; can lead to dehydration by increasing urination

  43. ANABOLIC STEROIDS • How does it affect the body?: increase muscle size and strength • Dangers: increase aggressive behavior, and risk of kidney tumors; can cause severe acne, testicular shrinkage, and fatal damage to heart muscle; can stunt growth in teens

  44. Section 4: Sleep

  45. TEENS NEED ABOUT 9 HOURS AND 15 MINUTES OF SLEEP A NIGHT

  46. STAGES OF SLEEP • NREM: non rapid eye movement • REM: rapid eye movement or “dream sleep”

  47. TIPS FOR GETTING ENOUGH SLEEP • Develop a routine • Exercise daily • Limit caffeine • Relax • Say “NO” to all nighters • Your bed is for sleep

  48. “I should have stopped playing video games earlier last night”

  49. KEY TERMS • Insomnia: an inability to sleep, even if one is physically exhausted • Sleep apnea: a sleeping disorder characterized by interruptions of normal breathing patterns during sleep

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