Chapter 5: Physical Activity & Weight Management Lesson 1: Physical Fitness and You

BELL ACTIVITY – 10/26  What does it take to be physically fit?  What are some things you do in your week to keep up your level of fitness?

What is fitness?  Fitness – the ability to handle the physical work and play of everyday life without becoming overly tired.  Being fit also means that you have energy in reserve to meet unexpected demands.

Being fit…  Do you think you are fit?  How might you raise your level of fitness?  Exercise – physical activity that develops fitness.  When you exercise regularly, you find you are able to get through each day with energy to spare.

What Fitness Does For You  Much more than just physical wellbeing.  Mentally  Emotionally  Fitness is an excellent way to keep your health triangle in balance.

The Benefits of Fitness – Fig. 5.1, p. 119  Benefits to Physical Health:  Higher energy level  Decreased risk of getting certain diseases  Better performance of heart and lungs  Improved strength and endurance  Improved posture  Greater freedom of movement  Better coordination  Better sleep  Better weight control

Benefits continued…  Benefits to Social Health:  Additional chances to meet new people  Opportunities to share common goals with others  Greater ability to interact and cooperate with others  Opportunities to use talents to help others  Ability to work more efficiently

Benefits continued…  Benefits to Mental/Emotional Health:  Enhanced self-esteem  Sharpened mental alertness  Reduced stress  More relaxed attitude  More enjoyment of leisure time

The Elements of Fitness, p. 120  Body Composition- the proportions of fat, bones, muscle, and fluid that make up body weight.  Strength – the ability of your muscles to exert a force.  In fitness, strength is measured by the most work your muscles can do at a given time.  By exercising to build strength, you can more easily lift heavy objects without injury or strain.

3 Standard Strength Training Exercises:  Step-ups:  Strengthens leg muscles  Push-ups:  Strengthen the muscles of your upper arms and chest.  Curl-ups:  Also called crunches

Endurance  Endurance – your ability to perform vigorous physical activity without getting overly tired.  There are two basic types of endurance.  Muscle endurance – measure of how long a group of muscles can exert a force without tiring.  Heart and lung endurance – measure of how effectively your heart and lungs work during exercise and how quickly they return to normal.

Endurance…  The best way to build endurance is through aerobic exercise – nonstop, rhythmic, vigorous activity that increases breathing and heartbeat rates.  Examples: Running, biking, and swimming.

Endurance…  The other type is anaerobic exercise – intense physical activity that requires short bursts of energy.  Examples: Weightlifting or sprinting.  Welcome to Discovery Education Player Welcome to Discovery Education Player Welcome to Discovery Education Player

Flexibility  Flexibility – the ability to move joints fully and easily.  Some people are more naturally flexible than others, but everyone benefits from increased flexibility.  By doing regular, gentle stretching, bending, and twisting, you will feel more comfortable, improve your posture, and reduce your risk of injury during strength or endurance training.

Closing  What are the 3 elements of fitness?  What is body composition?  What are the two types of endurance?