Importance of Physical Fitness for Overall Health and Well-being

1. Fitness Review • How is a person who is physically fit described? • They are able to complete daily tasks without excessive fatigue, are able to handle emergency situations, and have enough energy to pursue leisure activities • What are reasons people choose not to exercise? • Lack of ability, past experiences (sports and fitness tests), heredity, media • What risk factors affect your health? • Obesity, high blood pressure, high cholesterol, stress and tension, a person’s sex, heredity, age, inactivity • What are benefits of exercising? • Improved appearance, improved self-control, improved health, more enjoyment out of life, increased muscular strength/endurance, increased energy, improved physical performance • What is the definition for physical fitness? • Determined by the condition of your heart and circulatory system, respiratory system, muscular system, degree of flexibility and percentage of body fat.

2. Fitness Components Five components of Health-Related Fitness

3. Objectives • Content Objective: The students will be able to differentiate between the five health-related components of fitness by defining them, identifying exercises that can enhance each component and identifying a test for each component that can be used to determine current fitness level for each component on a chart. • Language Objective: The students will be able to create their own definition from a provided definition for each of the five components of fitness on a chart.

4. Physical Activity Guidelines for Youth 6 - 17 *The following information comes from the 2008 President’s Council on Fitness, Sports and Nutrition. Facts: • Today America’s youth are less active than ever before Recommendations: • 60 minutes of physical aerobic activity daily • Most of the 60 or more minutes a day should be at moderate to vigorous intensity • At least 3 days a week should be moderate to vigorous intensity aerobic physical activity • At least 3 days a week should include muscle and bone strengthening physical activity

5. Physical Activity Guidelines for Americans 18-64 Years Old • *The following information comes from the 2008 President’s Council on Fitness, Sports and Nutrition. Recommendations: • 30 minutes daily for adults • At least 2.5 hours a week of moderate intensity aerobic physical activity • This type of activity needs to be done for at least 10 minutes at a time • Adults should also do strengthening activities such as push-ups, sit-ups and light lifting of weights at least 2 days a week

6. What are Moderate and Vigorous Aerobic Activities? • Talk with a person sitting near you – what are examples of moderate aerobic activities? • Biking slowly, canoeing, ballroom dancing, gardening, arm cycling, walking briskly, and water aerobics • Talk with a person sitting near you – what are examples of vigorous aerobic activities? • Basketball, jumping rope, running hills, bicycling hills, soccer, swimming laps, and martial arts • Talk with a person sitting near you – How can you identify if you are participating in moderate activity as opposed to vigorous activity? • Moderate – you can talk while exercising, may be “glistening”, breathing slightly harder than normal, heart rate is near the lower end of your target heart rate zone (will talk about later in unit) • Vigorous – you cannot talk while exercising, lot of sweat, hard to breathe, feel slightly uncomfortable, upper end of target heart rate zone

7. What are Muscle-Strengthening Activities • Come up with a general definition and some examples of muscle-strengthening activities – talk with the person near you. • Strengthening activities work all major muscle groups • Major muscle groups include – legs, back, hips, chest, stomach, shoulders and arms • Examples: Lifting weights push-ups, pull-ups, using resistance bands

8. What are Bone Strengthening Activities? • Activities that produce force on the bone to promote bone growth and strength • This force is commonly produced through impact with the ground • Examples: Running, jumping rope, hopscotch, basketball and tennis

9. Health-Related Fitness Components • Health Related Fitness Components relate to how well the systems of your body operate • This is related to your overall state of health • The health-related fitness components, if adequately developed, can contribute to the prevention of disease and promotion of health • Reduced risk of developing heart disease, low back pain and obesity • **Physical Fitness is not just for Athletes it is for Everyone!

10. Five Components of Health-Related Fitness • Cardiovascular Endurance (Fitness) • Muscular Strength • Muscular Endurance • Flexibility • Body Composition

11. Building Background • What is cardiovascular endurance and how do you achieve it? • What is the difference between muscular strength and muscular endurance? • What does flexibility evaluate? • What is body composition and what are some tests for determining it?

12. Cardiovascular Endurance (A.K.A. Cardiorespiratory Fitness) • Definition: The ability of the heart, blood, blood vessels and the respiratory system to supply oxygen and necessary fuel to the muscle during exercise. • Aerobic exercises are the best type because they force the body to use a large amount of oxygen for a sustained period of time (15-30 minutes)

13. Muscular Endurance • Definition: The ability of a muscle or muscle group to repeat a movement many times or to hold a particular position for an extended period of time. • Requires multiple reps of the same exercise typically using a lower weight or own body weight

14. Muscular Strength • Definition: The ability of a muscle or muscle group to apply a maximal force against a resistance one time. • Typically go for the most amount of weight that you can do only one time

15. Flexibility • Definition: Describes the range of movement possible at various joints. • Flexibility is specific to each joint and needs to be worked on as frequently as muscular endurance/strength and cardiovascular endurance.

16. Body Composition • Definition: Is the ratio of fat to muscle, bone and other tissues that compose your body. • Extremely high or low amounts of body fat can cause health problems