HEALTH LESSON 3.1 Physical Fitness and You “Exercise is absoulutely essential to good health. It’s a major key to an energetic, long life.” – Dr. Kenneth H. Cooper Founder, Cooper Institute for Aerobic Research

WHAT IS PHYSICAL FITNESS? Physical Fitness is the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.

BENEFITS OF PHYSICAL FITNESS “Your level of physical fitness affects all aspects of your health and life. Your level of physical fitness affects your physical, mental, and social health. It affects how you sleep, eat, and learn.” – Glencoe Health

PHYSICAL HEALTH Reduces your chances of acquiring diseases, such as cardiovascular disease, and crippling conditions, such as obesity, that are linked to inactivity. Allows you to be more active and capable at any age Gives you higher energy levels for longer periods of time Improves your posture

MENTAL/EMOTIONAL HEALTH Makes you intellectually more productive Provides relief from stress Helps control depression Gives you a sense of pride and accomplishment for taking care of yourself Contributes to positive self-esteem

SOCIAL HEALTH Reduces stress that can interfere with good relationships Builds self-confidence, making you better capable to deal effectively in social situations such as meeting new people. Gives you the opportunity to interact and cooperate with others.

BASIC COMPONENTS OF PHYSICAL FITNESS

BODY COMPOSITION Ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons Can be measured with the “pinch test” The skin and underlying layer of fat are pinched together on the upper arm and calf. These are measured with an instrument called calipers. The measurements are taken three times, then compared with those on a cart for an estimated percentage of body fat. Males with 25% body fat or more and females with 30% body fat or more are likely at risk of developing cardiovascular problems. Carrying too much weight also puts stress on the skeletal system. You can reduce your % body fat through modest exercise and reduction of caloric intake (how much you eat)

FLEXIBILITY The ability to move a body part through a full range of motion Flexibility is important because it helps reduce muscle strains and lower back problems. Body Flexibility Test Position a yardstick on the top of a 12-inch-high box so that it protrudes 9 inches over the edge towards you. Sit on the floor fully extending one leg so that the sole of the food it flat against the side of the box under the yardstick. Bend your other leg with the knee turned out and the foot 2-3 inches to the side of the extended leg. Placing the palm of one hand over the back of the other hand, stretch your arms forward over the yardstick. Lean and reach as far as you can. Repeat step (d) four times. On the fourth try, hold the position for the count of 3 and notice where your fingertips come to on the yard stick. Record the score to the nearest inch. To rate flexibility: Male: 8 inches or more = Healthy Range 7 inches or less = Unhealthy range Female: 10 inches or more = Healthy Range 9 inches or less = Unhealthy Range

MUSCULAR STRENGTH The amount of force a muscle can exert. The body has many different muscle groups There is no one test that measures them all accurately. The best measure is to look at push-ups (Upper Body Strength) and curl-ups (Lower Body Strength)

MUSCULAR ENDURANCE The ability of the muscles to do difficult physical tasks over a period of time without causing fatigue People with good muscular endurance generally have better posture and fewer back problems as well as being better able to resist fatigue.

CARDIO-RESPIRATORY ENDURANCE The ability of the heart, lungs, and blood vessels to send fuel and oxygen to the body’s tissues during long periods of vigorous activity Cardio-Respiratory Endurance Test Use a sturdy bench about 12 inches high. Step up with your right foot, then your left. Step down with your right foot first. Stepping should be continuous. Step at the rate of 24 steps per minute for 3 minutes. Find your pulse on your wrist or neck. (DO NOT use your thumb) Count the number of pulses you feel for one minute. Find your pulse recovery rate rating below Heartbeats = Excellent Heartbeats = Good Heartbeats = Fair 125 or more Heartbeats = Poor