Unit 1

1. Unit 1 Personal Fitness

2. Objectives • Understand what Personal Fitness is. • Recall the primary risk factors and know which ones can and cannot be controlled • Understand the components of Health and Skill related Fitness

3. Terms • Inactivity – the lack of Physical activity and exercise • Obesity– a condition characterized by excessive deposits of fat on the body • Fad Diets – diets that promote weight loss without sound nutritional practices • Trend– a prolonged interest in something • Cholesterol – a waxy, fat like substance found in animal tissue • Body Image– the way one see’s themselves, Physically

4. Terms • Cardiovascular fitness– The ability of the heart, blood vessels, and respiratory system to supply oxygen and nutrients to the muscles during exercise • Muscular Endurance – The ability to use muscles for a long period of time • Muscular Strength – the ability of muscles to exert a force one time • Flexibility – the range of possible movement at various joints • Body composition – the ratio of Fat to Muscle, bone, and other body tissues

5. Terms • Speed– the ability to cover a distance in a short time • Balance– the ability to keep an upright posture while either standing still or moving • Reaction Time – The amount of time needed to move once the senses signal the need to move • Coordination– the integration of eye, hand, and foot movements • Agility– The ability to change the position and control the movement of the whole body • Power– the ability to do strength performances at a rapid pace

6. Overview • Physical Fitness – the capacity of the whole body to operate at maximum efficiency; determined by the condition of the heart and circulatory, respiratory, and muscular systems, the degree of flexibility, and the percentage of body fat • Why do we call it Personal Fitness? • Because its specific to each person, Mainly You!

7. Trends and Fads • Exercise has become Popular • Gym memberships • “Exercise Machines” • Late Night infomercials • Being healthy has become popular • Fad Diets – Atkins, South Beach, “The Zone” • What else?

8. Risk Factors • Inactivity • Obesity • High Blood Pressure • High Cholesterol • Stress and Tension • Smoking • Gender • Heredity • Age

9. Benefits of Exercise • Improved Appearance • Improved Body Image • Improved Self Control • More Enjoyment of Life • Improved Health • Increased Muscular Strength and Endurance • Increased energy levels • Improved Physical Performance • Increased Success with School and Work • Helps Cope with Stress • Sleep Better • Increased Life Expectancy

10. Health Related Fitness • Five components • Cardiovascular Fitness • Class Focus • Aerobic • 25-40 Min. • 3-5 times a week for moderate 5-7 times a week for active • Examples: Running, jump rope, swimming, spinning, biking, or dance

11. Health Related Fitness (cont’d) • Flexibility • Helps operate at bodies maximum capacity • 4-7 times a week at least, but should be done before and after every workout • Muscular Strength • Weight lifting • 3-5 times per week • Muscular Endurance • Push-ups and Pull-ups • 3-5 times per week

12. Health Related Fitness (cont’d) • Body Composition • Not an exercise or a workout, but a self assessment • Ideally you should be Between 15 and 25 % body fat Depending on gender and height • Skin Fold Caliper • Under water weighing

13. Skill Related Fitness • Six Components • Agility • Shuttle Run • Dot Drills • 3-5 times per week • Balance • Balance beam, Stand on one foot • 3-5 times per week

14. Skill Related Fitness (cont’d) • Power • Vertical Jump, Standing Long Jump • Improve with Power Exercises like Power Cleans • 3-5 times per week • Reaction time • Yard stick test • Coordination • Basketball – Figure 8’s • Speed • 40 yard dash

15. Are You Ready?!? Test 1 overview