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Chapter 3: Physical Fitness

Chapter 3: Physical Fitness. Section 3.1. Bell Ringer. Which of these people do you think is the most physically fit? Why? What makes you think so?. What Are We Covering?. KY Core Content PL-HS-1.1.6

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Chapter 3: Physical Fitness

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  1. Chapter 3: Physical Fitness Section 3.1

  2. Bell Ringer • Which of these people do you think is the most physically fit? Why? What makes you think so?

  3. What Are We Covering? • KY Core Content • PL-HS-1.1.6 • Students will analyze the effect of individual behavior choices and habits relating to diet, exercise, rest and other choices (e.g., tobacco, alcohol, and other drug use) on various body systems (e.g., circulatory, respiratory, nervous, digestive). • PL-HS-1.1.8 • Students will explain risks associated with unhealthy habits and behaviors (e.g., dietary, physical activity, tobacco, alcohol, steroids, other substance abuse, sexual activity, violent/aggressive behavior). • PL-HS-2.2.1 • Students will explain how physical, emotional/mental and social benefits result from regular participation in leisure/recreational or competitive physical activities: • physical benefits (e.g., disease prevention, weight management, muscular strength, muscular endurance, flexibility, cardio-respiratory/cardiovascular endurance, control of body movements, stress reduction, increased metabolism, reduction of body fat, decrease in cholesterol, decrease in heart rate) • social benefits (e.g., opportunity for interaction with others, cooperation, friendship, teamwork, respect for others and tolerance) • mental/emotional benefits (e.g., reduces anxiety/stress, depression, provides better body image, improves self-discipline and self-respect) • PL-HS-2.2.3 • Students will describe the components of fitness (muscular strength, muscular endurance, flexibility, body composition, cardio-respiratory/cardiovascular endurance) and apply the FITT Principle (Frequency, Intensity, Type, Time) to create a comprehensive exercise plan. • Essential Questions • What components make up physical fitness? • What are physical and mental benefits of exercise? • Why is sleep important?

  4. Why Exercise? • Exercise- physical activity that consists of a regular series of activities to train and strengthen the body • Exercise has physical, mental, and emotional benefits (develop muscle, lose weight, stress management, increase energy, etc.)

  5. Benefits of Exercise • Physical Benefits- body composition, cardiovascular benefits, muscle development, bone strength and density, boost immune system • Mental Benefits- boost self-esteem, release of endorphins, ease anxiety, better sleep • Endorphins- substance produced inside the brain that has pain-killing effects (make you feel good)

  6. Physical Fitness • Physical Fitness- ability to perform daily tasks and to perform physical activities while avoiding diseases related to lack of activity • “Physical Fitness” is divided into five categories: Aerobic Fitness, Muscular Strength, Muscular Endurance, Flexibility, and Body Composition

  7. 5 Components of Fitness • Aerobic Fitness- ability to endure continuous exercise that increases the heart rate and use large muscles in steady motion (ex. Jogging, Running, Swimming) • Muscular Strength- amount of force a muscle generates (ex. 1-rep max) • Muscular Endurance- amount of force generated repeatedly for an extended period of time (weight lifting) • Flexibility- ability to move a joint through full range of motion (stretching) • Body Composition- proportion of fat and fat-free tissue, such as muscle and bone, in the body

  8. Ways to Assess Physical Fitness • Aerobic Fitness- One-Mile Run • Muscular Strength- Pull-Ups, 1-Rep Max • Muscular Endurance- Curl-Ups (1 min), Push-Ups (1 min) • Flexibility- Sit and Reach • Body Composition- Calipers, Body Comp Chart, Underwater Weighing

  9. Chapter 3: Physical Fitness Section 3.3

  10. Bell Ringer • What are the 5 components of fitness?

  11. About Exercise • Aerobic Exercise- activity that increases supply of oxygen to the muscles, and can be continued for a period of time without resting • Walking, Running, Swimming, Biking, Sports • Aerobic exercise increases breathing and heart rate for a time, increasing oxygen flow from lungs to bloodstream, and decreasing heart rate

  12. About Exercise • Anaerobic Exercise- activity that increases speed and muscular strength, and cannot be continued for an extended period of time • Sprinting, Weight Lifting, Gymnastics • Takes immediate energy and effort

  13. FITT Principle • F- Frequency (how often) (3-4 times a week) • I- Intensity (how hard) (at or slightly above THR) • T- Type (what activity) (aerobic, anaerobic, etc.) • T- Time (how long) (at least 30 minutes)

  14. Tips • Always Warm Up and Cool Down • Start Slowly • Vary Your Work Out • Listen to Your Body • Dress for the Weather • Don’t Be Just a Weekend Exerciser

  15. Find Your Target Heart Rate 1. Find your Maximum Heart Rate (the fastest you heart can beat) • Subtract your age from 220 (this is your MHR) 220-23= 197

  16. Find Your Target Heart Rate 2. The pace you want your heart to beat when exercising is 60-80% of your MHR. This is your Target Heart Range • First, multiply your MHR by .60 (lower range) • Then, multiple your MHR by .80 (upper range) 197 x .60= 118.2 197 x .80= 157.6 THR= 118-157

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