Unit 2

1. Unit 2 Physical Fitness and Nutrition

2. Physical Fitness What is Physical Fitness • the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands Components of Physical Fitness • Body Composition • The ratio of fat to lean tissue including muscle, bone, water, and connective tissue – including ligaments, tendons, and cartilage • Flexibility • The ability to move a body part through a full range of motion • Muscular Strength • The amount of force a muscle can exert • Muscular Endurance • The ability of muscles to do difficult physical task • Cardiorespiratory Endurance • The ability of the heart, lungs, and blood vessels to send fuel and oxygen to the body’s tissues during long periods of vigorous activity

3. Benefits of Physical Fitness • Improved well bring • Nervous system – improved reaction time • Circulatory System – exercise strengthens the heart • Respiratory System – increased lung capacity • Weight Control • Metabolism • The process by which your body gets energy from food.

4. Exercise • Aerobic Exercise • Activity in which oxygen is continuously taken in for a period of at least 20 minutes • Examples • Jogging • Anaerobic Exercise • Intense burst of activity in which the muscles work so hard that they produce energy without using oxygen • Examples • 100 Meter Dash • Isometric Exercise • Activity that uses tension to improve muscular strength with little to no movement of the body. • Isotonic Exercise • Activity that combines muscle contraction with repeated movement • Isokinetic Exercise • Activity that involves resistance through an entire range of • motion

5. Exercise Program • Principles • Overload – working the body harder than it is normally worked • Progression – a gradual increase in overload necessary to achieving higher levels of fitness • Specificity – particular exercises and activities to improve particular areas of fitness • Warming up • engaging in activity that prepares the muscle for work that is to come • Working out • F.I.T. Training • Frequency – how often you exercise (3 to 4 days per week) • Intensity – how hard you exercise (based on Heart Rate) • Time – how long you exercise (20-30 Minutes)

6. Fitness • Health Related Fitness • Skill Related Fitness • Agility – the ability to control the body’s movements and to change the body’s position • Balance – the ability to remain upright either while standing still or moving • Coordination – the ability to use two or more body parts together well, or use senses with body parts • Speed – the ability to move a distance or complete a body movement in a short period • Reaction Time – the rate of movement once a person realizes the need to move • Power – the ability to use force with great speed

7. Injuries • Minor Injuries • Muscle Cramp – spasm or tightening of a muscle • Strain – condition where muscles have been overworked • Sprain – an injury to tissues surrounding a joint • Treatment – R.I.C.E. • Rest – avoid using the injured muscle or joint • Ice – helps reduce swelling (20 minutes on, 20 Minutes off) • Compression – light pressure through the use of bandages • Elevation – Raise the affected limb above the heart

8. Injuries • Major Injuries • Fractures – any type of break in a bone • Dislocations – results when a bone slips its normal position • Tendinitis – tendons are stretched or torn from overuse

9. Nutrition • Hunger vs. Appetite? • Hunger is the natural drive that protects you from starvation • Appetite is the desire rather than the need to eat • Nutrients – Carbohydrates, Proteins, and Fats • Carbohydrates – the starches and sugars found in foods • Simple Carbs – sugars - naturally produced in fruits and vegetables • Complex Carbs – starches - found in rice, grain, nuts, and potatoes • Proteins – nutrients that help build and maintain muscle • Complete Proteins – include milk, egg, cheese • Incomplete Proteins – plants, nuts, grains • Fats – a type of lipid, a fatty substance that does not dissolve in water • Saturated Fats – Animal Fats and Tropical Oils • Unsaturated Fats – Vegetable Fats and Oils

10. Nutrition • Vitamins • Compounds that help regulate many vital body processes • Water Soluble – B, C • Fat Soluble – A, D, E, K • Minerals • Inorganic substances that the body cannot manufacture but they act as catalyst, regulating many vital body processes

11. Food Guide Pyramid

12. Body Weight vs. Body Fat • Overweight – weighing more than 10 % over the standard weight for your height • Obese – excess body fat • Underweight – being 10 % or more below normal weight • Undernourished – not consuming enough calories for normal body functions Measuring Your BMI • Multiply your weight by 703 • Multiply your height in inches by itself • Divide the two

13. Weight Control • Good ways vs. Bad ways • Fasting • Diet Pills • Eating Disorders • Anorexia Nervosa – a disorder in which the irrational fear of the becoming obese results in severe weight loss from self induced starvation • Bulimia Nervosa – a disorder which cycles from overeating are followed by some form of purging.

14. Lifestyle Choices • Vegetarian – people who do not eat meat • Vegans – vegetarians who only eat foods of plant origin