2Vocabulary Fitness Effort Capability of the body of distrusting inhaled oxygen to muscle tissue during increased physical effort.EffortThis concept defines how the body moves. It consists of three components: time (faster or slower), force (harder or softer), and flow (bound or free).
3Physical FitnessThe ability to do everyday tasks without becoming short of breath, sore, or tired.
4Components of Physical Fitness Muscular StrengthMuscular EnduranceCardiorespiratory EnduranceFlexibilityBody Composition
5Muscular Strength The amount of force muscle apply when they are used. Example:If you can move a large amount of weight, you probably have good muscular strength.Fun Fact: The U.S. Postal Service requires many of its package handlers to be able to lift as much as 70 pounds.
6Muscular EnduranceThe ability to use a group of muscles over and over without getting tired easily.Example:Moving and lifting furniture several times.
7Cardiorespiratory Endurance The ability of your heart and lungs to work efficiently during physical activity.The number of times your heart beats per minute is called Heart Rate.When you are resting, your heart rate is called resting heart rate (RHR).Examples:Running, walking, cross-country skiing, and cycling.
8Flexibility The ability to use joints easily. Flexibility depends on three types of soft tissue: muscles, tendons, and ligaments.Muscle is the most elastic, or stretchy, tissue of the three.During growth spurts, your bones grow faster than the muscles around them do. You may become less flexible.Regular stretching can help you stay flexible.
9Body CompositionCompares the weight of fat in your body to the weight of your bones, muscles, and organs.Women usually have a higher percentage of body fat than men do.Why?
10Diet Activity Acai Berry Diet Cabbage Soup Diet HCG Diet Tapeworm Diet AtkinsPaleo DietSouth Beach DietBlood Type DietHollywood Diet3-Day DietHow does the diet claim to work?Is the diet healthy? Why or Why Not?Will the diet interfere with certain medications? If so, which ones and why?Does the diet put any restrictions on a particular food group?
11Vocabulary Flexibility Goal The elasticity of muscles and connective tissue, which determines the range of motion of joints.GoalAim: something that somebody wants to achieve. A predetermined plan of action.
12How Exercise and Diet Affect Fitness Any activity that maintains or improves your physical fitness.
13Exercise to Be FitDifferent activity improve different components of fitness.For example:Stretching does not improve your muscular strength as much as lifting weights does.
14Physical Benefits When you exercise regularly…. You become stronger Your heart and lungs work betterYou’re also more flexible.Prevent muscle weakness and shortness of breathPrevent obesity and diseases such as: diabetes and heart disease
15Mental and Emotional Benefits When you exercise for a long period of time, your brain makes a chemical calledEndorphins: make you feel calm.
16Testing Your Fitness: Monitoring 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
17Find Your Resting Heart Rate (RHR) Find your pulse by placing you index and middle finger on the thumb-side of your wrist or on your neck, below the jaw, in front of the ear.Count the number of times your heart beats for 10 seconds and multiply by 6.Do this twice and average the results.WE WILL DO THIS TOGETHER!!!!
18Testing Strength Muscular strength and muscular endurance. Pull-ups Curl-ups
19Testing Cardiorespiratory Endurance Running or walking 1 mile
21Fun Fact! President’s Council on Physical Fitness and Sports. In 1956, President Dwight D. Eisenhower established the President’s Council on Youth Fitness after a study indicated that American children were not as fit as European children. By 1968, President Lyndon B. Johnson changed the title to President’s Council on Physical Fitness and Sports. The council promotes physical fitness as a part of a healthy lifestyle and maintains youth fitness standards that are commonly used for fitness tests today.
22Testing Body Composition BMI (Body Mass Index) testWeight(lbs) x / (height)^2Skinfold testWeighing someone under waterPassing a harmless electrical current through the body
23BMI DEBATE!!!You will research in two groups whether BMI is a useful measurement of body composition.For BMIExamples:Why does it work so well? Why?Health risks for using it?What do you need to get your BMI?Against BMIExamples:Why does it NOT work so well? Why?Is it accurate?Is it reliable?Is there a universal chart?
24Vocabulary Muscular Endurance Muscular Strength The ability to contract your muscles repeatedly without excessive fatigueMuscular StrengthThe maximal force that you can exert when you contract your muscles.
25Your Fitness Goals What Do You Want To Do? With your goals in mind, you can choose activities that will help you improve your fitness.
26Are you FITT?If you do the same exercise program for several weeks, you fitness will stop improving.To see improvement, you need to increase the frequency, intensity, time and type of your workouts.Frequency, Intensity, Time, & TypeFrequency: how often you exerciseIntensity: how hard you exerciseTime: how long you exerciseType: how you exercise
27How Can You Monitor Your Progress? Keep a Fitness Log
28Injury and Recovery Warning Signs of Injury Acute injury: injury that happens suddenly.Chronic injury: injury that develops over a period of time.
29Common Injuries Injury Type Description Strain Acute Injury Muscle or tendon that has been overstretched or torn.SprainJoint in twisted suddenly and out of its normal range of motion.FractureCracked or broken boneStress FractureChronic InjuryTiny fracture that occurs because of too much exercise or bad form.TendinitisIrritation of a tendon caused by too much exercise or bad form.
30Recovery of InjuryRICERestIceCompressionElevation
31Exercising Caution Warm up and Cool Down Stretch Warm-up increases blood flow and loosens muscle and tendonsCool-up helps keep muscles from tightening up and becoming soreStretchPrevents injury by relaxing muscles and increasing joint flexibility.Stretch slowly, without bouncing, hold for 10 to 30 seconds.
32Exercising Caution Improve Your Form Take a Break Don’t Exercise Alone Doing an exercise incorrectly can hurt you.Take a BreakRest gives the body time to repair itself.Don’t Exercise AloneIf you get hurt exercising alone, there probably won’t be anybody around who can help you.Wear the Right ClothesShoes are probably the most important piece of fitness clothing.
33Vocabulary 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.