Chapter 4 Physical Fitness

1. 7th Grade Chapter 4Physical Fitness

2. Vocabulary • Fitness • Capability of the body of distrusting inhaled oxygen to muscle tissue during increased physical effort. • Effort • This concept defines how the body moves. It consists of three components: time (faster or slower), force (harder or softer), and flow (bound or free).

3. Parts of Fitness • Strength • Amount of force that muscles apply when they are used. • You use your strength when you lift boxes or push a lawn mower. • Endurance • Ability to do activities for more than a few minutes. • Paddling a boat uses both strength and endurance

4. Parts of Fitness • Flexibility • Ability to bend and twist joints easily. • You use flexibility when you bend down, twist your body, or reach for something • Body Composition • Compares the weight of your fat to the weight of your muscles, bones, and organs. • Physical activity can improve body composition.

5. Your Fitness Program • Why should you exercise? • Improve self-esteem, prevent or alleviate the effects of depression, and relieve. • Improve bone density. • Reduces the risk of some forms of cancer. • Improve the quality of life for people with diabetes, arthritis, and asthma.

6. How to Test Your Fitness? • FitnessGram Test • Pacer • Curl-Ups • Push-Ups • Trunk Lift • Sit n Reach

7. FITT • F: Frequency • Refers to how often you exercise • I: Intensity • Refers to how hard you exercise • T: Time • How long you exercise • T: Type • What you do when you exercise.

8. Monitoring Your Heart Rate • One way to see how hard you are exercising is to check your heart rate. • Target heart rate zone is 60 to 85 percent of your maximum heart rate. • Maximum heart rate (MHR) is the largest number of times you heart can beat while exercising. • MHR = 220 – age

9. Fitness Testing Activity • On the board you have been put into a category. I.E. Pacer, Push-Up, Curl-Up or Sit-n-Reach • Your task is to come up with as many activities, sports, stretches, or games as you can that will help you do better at that Fitness Test. • Minimum is 10

10. Selling Exercise • Create a television commercial to convince people to become fit. • Use songs, jokes, or catchy slogans to get the audience to exercise.

11. Vocabulary • Flexibility • The elasticity of muscles and connective tissue, which determines the range of motion of joints. • Goal • Aim: something that somebody wants to achieve. A predetermined plan of action.

12. Energy for Exericse • “A world-champion sprinter can run 100 meters in less than 10 seconds. But can a sprinter run a marathon in an hour?” • A sprinter can’t run a marathon in an hour. The sprinter would run out of energy before he or she could finish. • Sprinters and marathon runners use different energy systems when they run.

13. Food = Energy • Fun Fact! • Your body gets energy from the food you eat. • The sugars in foods, such as fruit and bread, are changed into sugar call glucose. • Your body uses oxygen to get energy from glucose.

14. With and Without Oxygen • When your body uses oxygen to get energy, the process is called aerobic exercise. • Aerobic Exercise: exercise that uses oxygen to get energy. • Long distance running and swimming.

15. With or Without Oxygen • Glycogen is another sugar made from the food you eat. • Your body releases energy from glycogen without using oxygen. • Anaerobic Exercise is fueled without using oxygen. • Sprinting

16. Competition and Sportsmanship Sportsmanship: the ability to treat all players, officials, and fans fairly during competition.

17. Good Sport • Someone who practices sportsmanship is called a good sport. • Always plays her best • Following rules of the game • She also considers the safety of the other players • She congratulates player for a good job, even if they are on a different team. • She is also polite if she loses and modest if she wins.

18. Sunday Funnies • You will draw cartoons illustrating when different sports, such as basketball or soccer, use aerobic energy and anaerobic energy.

19. Vocabulary • Muscular Endurance • The ability to contract your muscles repeatedly without excessive fatigue • Muscular Strength • The maximal force that you can exert when you contract your muscles.

20. Injury • Warning Signs of Injury (6 common signs) • Sharp pain • Tenderness in a single area • Swelling • A reduced range of motion around a joint • Muscle weakness • Numbness or tingling

21. Injury • Overtraining :condition that happens when you exercise too much. • You feel tired all the time • You aren’t doing as well during games and practices • You are less interested in the activity • Your resting heart rate increases • You may get hurt more often. Your body hasn’t had a chance to heal from past injuries.

22. Common Injuries • Acute Injuries: injury that happens suddenly. • Strains: muscle or tendon is overstretched or torn • Sprains: when a joint is twisted suddenly. • Fractures: cracked or broken bone

23. Common Injuries • Chronic Injuries: injury that develops over a long period of time. • Stress fracture: tiny fracture • Tendinitis: irritation of a tendon. • Your doctor should treat Chronic Injuries.

24. Eight Way to Avoid Injury • Warm Up and Cool Down • Stretch • Don’t Go Too Fast • Improve Your Form • Take A Break • Wear the Right Clothes • Use Your Safety Equipment • Don’t Exercise Alone

25. Sports Safety • Have students work in groups of four. • Ask groups to make a safety guidebook for a sport. • The guidebook should describe some common injuries of the sport and what causes them. • They should include information on preventing these injuries.

26. Vocbulary • Personal Fitness • The result of a way of life that includes living and active lifestyle, maintaining good or better levels of physical fitness, consuming a healthy diet, and practicing good health behaviors throughout life.