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Maximizing the Benefits of Physical Fitness for Life

Discover the vast benefits of being physically fit, including improved health, strength, mental wellness, and social connections. Learn the components of health-related fitness and how to plan an effective fitness program for lasting results.

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Maximizing the Benefits of Physical Fitness for Life

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  1. CHAPTER 6 PHYSICAL FITNESS FOR LIFE

  2. Bellringer Make a list of ALL the benefits of being physically fit that you can think of. I will be checking in your notebook for these…each 1 will be worth ONE point!

  3. What’s Your Health IQ? To gain the benefits of exercise, you must exercise everyday. Exercise can help improve depression. Girls will develop large, manly muscles if they lift weights. Lifting weights develops cardiorespiratory endurance. Anabolic steroids are illegal drugs.

  4. Section 1: Physical Fitness and Your Health

  5. PHYSICAL FITNESS The ability of the body to perform daily physical activities without getting out of breath, sore, or overly tired

  6. CHRONIC DISEASE A disease that develops gradually and continues over a long period of time Stroke Cardiovascular Disease High Blood Pressure Diabetes

  7. Physical benefits of physical activity • Heart and lungs get stronger • Builds muscular strength, endurance, and flexibility • Good muscle to fat ratio • Metabolic rate is increased

  8. Mental benefits of physical activity • Reduce anxiety • Reduce depression • Increase self-confidence • Improve image • Increased energy

  9. Social benefits of physical activity • Working together on a team • Develop communication skills • Meet new people

  10. HEALTH-RELATED FITNESS 5 qualities that are necessary to maintain and promote a healthy body

  11. 5 COMPONENTS OF HEALTH-RELATED FITNESS • MUSCULAR STRENGTH • MUSCULAR ENDURANCE • CARDIORESPIRATORY ENDURANCE • FLEXIBILITY • BODY COMPOSITION

  12. 1. MUSCULAR STRENGTH • Amount of force that a muscle can apply in a given contraction example: lifting weights

  13. 2. MUSCULAR ENDURANCE • The ability of the muscles to keep working over a period of time example: cross country skiing

  14. Anaerobic Activity • Muscle cells produce energy without using oxygen • Intense and short in duration • Weight training • Baseball • Other examples?

  15. 3. CARDIORESPIRATORY ENDURANCE • The ability of your heart, lungs, blood vessels, and blood to deliver oxygen and nutrients to all of your body’s cells example: running As this increases your heart beats slower and stronger

  16. 4. FLEXIBILITY • The ability of the joints to move through their full range of motion example: stretching

  17. 5. BODY COMPOSITION • Refers to the ratio of lean body tissue to body fat tissue • Body fat increases and muscle mass decreases • Muscle does not turn into fat when you stop exercising example: eating healthy

  18. BODY FAT PERCENTAGE • Females: 14-21% • Males: 9-15%

  19. RESTING HEART RATE (RHR) The number of times the heart beats per minute while at rest

  20. RECOVERY TIME The amount of time it takes for the heart to return to RHR after an activity

  21. Section 2: Planning Your Fitness Program

  22. Bellringer Make a chart that describes: What fitness activities you presently engage in How often you do these activities How long you participate in the activity each time you do it How intensely you exercise

  23. What to think about before starting??? • Do you have any health concerns • Are you healthy enough • What types of activities do you enjoy • How much will your planned activities cost

  24. TARGET HEART RATE ZONE • A heart rate range within which the most gains in cardiorespiratory health will occur • Normally between 60-85% of your maximum heart rate

  25. Calculate Your THR Zone • Determine your MHR 220-age 2. Find your THR zone *multiply your MHR by .6 and also by .85

  26. THR for a 16 year old • 220 – 16= 204 • 204 * .6 = 122 • 204 * .85= 173 122 – 173 beats per minute

  27. BOYS Age 1424-25 Age 15-1724-47 GIRLS Age 1418-32 Age 15-17 18-35 Sit-Up Standards

  28. BOYS Age 149:30-7:00 Age 15 9:00-7:00 Age 16-17 8:30-7:00 GIRLS Age 14 11:00-8:30 Age 15 10:30-8:00 Age 16-17 10:00-8:00 One Mile Run Standards

  29. FITT A formula made up of frequency, intensity, time, and type of exercise

  30. Cardiorespiratory Endurance • Frequency: 3 to 5 times per week • Intensity: 85% MHR for 20 minutes 60% for 60 minutes • TIME 20 to 60 minutes • Type: aerobic activity such as jogging

  31. Muscular Strength / Endurance • Frequency: 2 to 4 days per week • Intensity: 8 to 12 reps 2 to 3 sets • Time: 30 to 60 minutes • Type: anaerobic activity such as weight lifting

  32. When will I see results??? • The length it takes to see a difference varies from person to person. On average, it takes about 6 weeks to really notice a difference. • DON”T GET DISCOURAGED!!!!!

  33. Section 3: Exercising The Safe Way

  34. DEHYDRATION A state in which the body has lost more water than has been taken in

  35. OVERTRAINING Caused by exceeding the recommendations of the FITT formula

  36. Ways to Avoid Sports Injuries • Get conditioned • Warm up and Cool down • Avoid dehydration • Avoid overtraining

  37. Warning Signs of Overtraining • Permanent Injury • Feelings of chronic fatigue • Dehydration • Loss of appetite and weight • Loss of interest in working out • Poor athletic performance and poor school performance

  38. “Records are meant to be broken, not Athletes” Cal Ripken JR.

  39. Treating Minor Sports Injuries • Protect • Rest • Ice • Compression • Elevation

  40. COMMON INJURIES and TREATMENT Connective Tissue • Ligament: connects bone to bone • Tendon: connects muscle to bone • Cartilage: found in various parts of the body especially joint. Cushions against shock

  41. Ligament Sprain • Cause: forcing a joint to move beyond its normal limits can cause ligament fibers to tear • Treatment: RICE and strengthening of the muscles and tendons around the joint through rehabilitation

  42. FRACTURE • Cause: extreme stress and strain causes cracks in bone • Treatment: immediate medical attention; rest and immobility for 6 to 8 weeks

  43. CONCUSSION • Cause: a blow to the head, face, or jaw that causes the brain to be shaken in the skull • Treatment: rest under observation; medical attention if there is unconsciousness

  44. COMMON SUPPLEMENT INGREDIENTS AND DRUGS

  45. CAFFEINE • How does it affect the body? A central nervous system stimulant that makes you feel awake and alert • Dangers: raises blood pressure and heart rate; affects sleep, mood, and behavior; can lead to dehydration by increasing urination

  46. ANABOLIC STEROIDS • How does it affect the body?: increase muscle size and strength • Dangers: increase aggressive behavior, and risk of kidney tumors; can cause severe acne, testicular shrinkage, and fatal damage to heart muscle; can stunt growth in teens

  47. Section 4: Sleep

  48. TEENS NEED ABOUT 9 HOURS AND 15 MINUTES OF SLEEP A NIGHT

  49. STAGES OF SLEEP • NREM: non rapid eye movement • REM: rapid eye movement or “dream sleep”

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