Physical Fitness for Life

1. Physical Fitness for Life Section 1 Physical Fitness and Your Health

2. Key Terms Physical fitness- the ability of the body to perform daily physical activities without getting out of breath, sore, or overly tired Chronic disease- a disease that develops gradually and continues over a long period of time Health-related fitness- fitness qualities that are necessary to maintain and promote a healthy body Resting heart rate- the number of times the heart beats per minute while at rest

3. Section 1 objectives State the benefits of being fit Describe five health-related components of physical fitness Describe the importance of physical fitness for all ages and abilities Name three things you can do to be a good sport

4. The Benefits of Being Physically Active • Physical activity leads to a physically fit body • Stay active stay alive • Having a sedentary lifestyle has been linked to an increased risks of developing many illnesses, such as chronic diseases • Heart disease • Stroke • High blood pressure • Type 2 diabetes • Some forms of cancer

5. The Benefits of Being Physically Active • Physical Benefits • The heart and lungs get stronger = more blood and oxygen to circulate around the body • Blood cholesterol level are kept within a healthy range, and blood vessels are kept strong and healthy • Builds muscular strength, endurance, and flexibility • Good ratio of muscle mass to fat mass • Metabolic rate is increased • More calories are burned do to increased muscle mass and increased metabolic rate

6. The Benefits of Being Physically Active • Mental Benefits • Exercise causes the release of chemicals called endorphins in the brain • These endorphins are responsible for feelings of happiness • Exercise can also reduce stress and depression • Exercise can also increase self-confidence and improve self image

7. The Benefits of Being Physically Active • Social Benefits • Physical activities can provide an opportunity to socialize with others • Team Sports, GYM, Club Sports, Recreation Activities • Working with others also build good communication skills • Having increased self-image can lead to more confidence

8. Five Components of Health Related Fitness 1) Muscular Strength 2) Muscular Endurance 3) Cardiorepiratory Endurance 4) Flexibility 5) Body Composition

9. Muscular Strength • Muscular Strength is the amount of force a muscle can apply in a given contraction • Exercises that improve muscular strength include • Weight lifting • Walking up stairs • Climbing a Mountain • Any form of resistance training

10. Muscular Endurance • Muscular Endurance is the ability of the muscles to keep working (contracting) over a period of time • Sports that require good muscular endurance • Cross-country • Skiing • Gymnastics • Soccer • Basketball

11. Cardio Respiratory Endurance • Cardio respiratory endurance is the ability of your heart, blood vessels, lungs, and blood to oxygen to cells throughout the body • Exercises that improve cardio respiratory endurance • Walking • Jogging • Dancing • Swimming • Cycling • Jump roping

12. Flexibility Flexibility is the ability of the joints to move though their full range of motion Rule of exercise stretch before activity to reduce risk of injury and stretch after to increase flexibility

13. Body Composition • Body composition refers to the ratio of lean body tissue (muscle and bone) to body-fat tissue • Women naturally have a higher body fat percentage than men (F=18-30% M=10-25%) • With age body fat increases and muscle mass decreases • Having some fat is good for health but too much can lead to diseases like • Type 2 diabetes, heart disease, and some forms of cancer

14. Skills Developed by Fitness • Skill related fitness describes components that are important for good athletic performance • 1) coordination • 2) balance • 3) agility • 4) power • 5) Speed • 6) Reaction time

15. What Sports Can You Do? Do you want to improve your abilities at a sport you already play or do you want to try a new sport? Do you want to participate in team sports or an individual sport? What activities are available to you? What facilities do you need?

16. Section Recap What are the five health related fitness components? What are the 6 skill related fitness components? Why is it important to be physically active throughout life?

17. Planning Your Fitness Program Section 2 Objectives Describe the important factors to think about before starting a fitness program Describe the steps involved in designing a fitness program Calculate your resting heart rate, target HR zone, and maximum heart rate Use the FITT Formula Implement a fitness plan and develop your fitness goals

18. Key Terms Target Heart Rate Zone: a heart rate range within which most gains in cardiorespiratory health will occur FITT: a formula made up of four important parts involved in fitness training: Frequency, intensity, Time, and Type of exercise Repetitions: the number of times an exercise is performed Set: A fixed number of repetitions followed by a rest period

19. Getting Started with Your Fitness Program Do You have any health concerns, such as diabetes or asthma? Are you healthy enough to start a program? What types of activities do you enjoy? How much will your planned activities cost?

20. Developing Your Fitness Plan

21. Determine Your Resting Heart Rate (RHR) Ideally your RHR should be taken three morning in a row to get the average RHR It should be taken while you are relaxed and at a resting state Count your pulse for 60 seconds The number of times you feel your heart beat in a minute represents your RHR The average RHR for adults is about 50-80 bpm Teens RHR is usually a little lower and athletes usually have a low RHR

22. Calculate Your Target Heart Rate Zone • Your Target THR is usually 60 to 85% of you maximum heart rate • You calculate your max HR by subtracting your age from 220 • EX: 14yr 220-14=206 MHR=206 • Multiply your MHR by 60% and 85% to determine your Target Heart Rate zone • 206x.60=123.6 • 206x.85=175.1 • Target HR zone=123.6-175.1

23. Assess You Fitness Level

24. Set Your Fitness Goals Make sure your goals are based on your physical abilities and are well planned Choose goals that you want to achieve \ Break your goals into short term and long term goals Write down specific objectives to help you reach your goals

25. Keep Track of Your Progress Activity log Journal Planner Calendar

26. Getting FITT Frequency- How often will you exercise in a week Intensity- How intense will your exercises be Time- How long will each work out session last Type- What type of exercises do you plan to do (Strength training, Cardio training)

27. Exercising the Safe Way Key Terms Dehydration- a state in which the body has lost more water than has been taken in Overtraining- a condition that occurs as a result of exceeding the recommendations of the FITT formula Dietary supplement- any product that is taken by mouth that can contain a dietary ingredient and also labeled as a dietary supplement Anabolic steroid- a synthetic version of the male hormone testosterone used for promoting muscle development

28. Section Objectives Describe six ways to avoid sports injuries Identify four signs of overtraining Describe the RICE method of treating minor sports injuries State the dangers posed by the use of performance enhancing drugs

29. Avoiding Sports Injuries Get Conditioned Warm up and Cool Down Stretch Avoid Dehydration Avoid overtraining Avoid overuse injuries Choose the correct equipment and clothing

30. Warning Signs of Overtraining Feeling chronic fatigue Getting injured easily Feelings of irritability and depression Dehydration Loss of interest in working out Loss of appetite and loss of weight Increased RHR Poor athletic performance Loss of menstrual period in females

31. Treating Minor Sports Injuries Rest- to protect from further injury Ice- no longer than 15-20 minutes Compression- wrap in cloth or bandage this helps reduce swelling Elevation- raise injury above heart to reduce blood flow to injury and reduce swelling

32. Common Injuries and Treatments see page 143 table 2

33. Supplements, Drugs, and Athletic Peformance Some times athletes turn to supplements to gain an edge on the competition It is important to remember that supplements make false claims and are not regulated by the Food and Drug Administration See page 144 to review the list of common supplements and drugs

34. Section 4 sleep Key Terms Sleep deprivation- a lack of sleep Circadian rhythm- the body’s internal system for regulating sleeping and waking patterns 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

35. Teenagers Need Sleep • Teenagers need 8.5 to 9.25 hours of sleep every night • Not enough sleep can result in • Stress • Risk of getting sick • Increased risks of getting into dangerous accidents

36. Stages of Sleep NREM- Little Brain Activity REM-Rapid eye movement stage (dreaming cycle) During sleep: periods of NREM and REM cycle back and forth REM cycle first starts about 1.5 hours into sleep

37. Six Tips for Getting a Good Night’s Sleep 1) Develop a routine 2) Exercise everyday 3) Limit caffeine 4) Relax 5) Say no to all nighters 6) Your bed is for sleep not studying, watching TV, or eating

38. Chapter Recap What are the 5 components of physical fitness? What are three risk factors associated with a sedentary lifestyle? How do you Determine your Resting Heart Rate, Maximum Heart Rate, and your Target Heart Rate Zone? What does the FITT formula stand for? What does the RICE formula stand for?