Introduction to Physical Fitness Section 4 Physical Activity For Life

Lesson 4-1 Vocabulary Lifetime Activity Lifetime Activity Agility Agility Balance Balance Coordination Coordination Speed Speed Reaction Time Reaction Time Power Power

Lifetime Activities Forms of physical activity that are a normal part of your daily routine or recreation and that promote good health throughout a lifetime. Forms of physical activity that are a normal part of your daily routine or recreation and that promote good health throughout a lifetime.

Team Sports Sports that are practiced between opposing teams, where the players interact directly and simultaneously between them to achieve an objective. Sports that are practiced between opposing teams, where the players interact directly and simultaneously between them to achieve an objective.

Individual Sports These are skill related activities that you can do by yourself, such as cycling, swimming or playing golf. Many individual sports are also called lifetime sports because they are more likely than team sports to become part of a persons routine over a lifetime.

Partner Sports These are activities carried out with a partner such as playing tennis, badminton or racquetball. These are activities carried out with a partner such as playing tennis, badminton or racquetball.

Nature Sports These are activities in which there is some interaction with one of the elements of nature such as whitewater sports, rock climbing or hiking

Skills Related Fitness Those components of physical fitness that help to improve one’s performance in sports and motor skills. Those components of physical fitness that help to improve one’s performance in sports and motor skills. These components are defined as agility, balance, coordination, power, speed and reaction time. These components are defined as agility, balance, coordination, power, speed and reaction time.

Agility The ability to rapidly change the position of the entire body in space with speed and accuracy. The ability to rapidly change the position of the entire body in space with speed and accuracy. Typical measurements of agility include: Typical measurements of agility include: –Shuttle Run –Zig - zag Run

Balance The body’s ability to remain upright either while standing still or moving. The body’s ability to remain upright either while standing still or moving. Balance is typically measured by: Balance is typically measured by: –Using a balance beam –Changing a body position and then holding a and then holding a stationary position stationary position

Coordination The ability to use the senses, such as sight and hearing, together with body parts in performing motor tasks smoothly and accurately. The ability to use the senses, such as sight and hearing, together with body parts in performing motor tasks smoothly and accurately. Coordination is typically assessed using measures of hand-eye or foot-eye coordination such as Coordination is typically assessed using measures of hand-eye or foot-eye coordination such as juggling, dribbling or hitting an object. juggling, dribbling or hitting an object.

Speed The ability to move a distance or complete a body movement in a short period of time. The ability to move a distance or complete a body movement in a short period of time. There are many types of speed such as running speed, swimming speed, speed of hand or foot movement. There are many types of speed such as running speed, swimming speed, speed of hand or foot movement. Among athletes, 40 yard dash is commonly used to measure speed. Other tests are specific to different body parts and movement activities. Among athletes, 40 yard dash is commonly used to measure speed. Other tests are specific to different body parts and movement activities.

Reaction Time The time elapsed between stimulation and beginning of the reaction to it. The time elapsed between stimulation and beginning of the reaction to it. An example of reaction time is moving your foot from the accelerator to the brake pedal when reacting to a situation that requires a person to stop a car. An example of reaction time is moving your foot from the accelerator to the brake pedal when reacting to a situation that requires a person to stop a car. Sophisticated timing devices are used to measure total response time. Sophisticated timing devices are used to measure total response time.

Power The ability to use force at great speed. The ability to use force at great speed. P=F x D/Time Examples of tests are vertical jump, bench press, squats, dead lifts and power cleans. Examples of tests are vertical jump, bench press, squats, dead lifts and power cleans.

Physical Fitness combines HEALTH RELATED FITNESS AND AND SKILL RELATED FITNESS

Lesson 2 Physical Activity and Total Health

Vocabulary Training Program Training Program Hydration Hydration Dehydration Dehydration Anabolic Steroids Anabolic Steroids

Enhancing one’s performance involves: Implementing an appropriate training program. Implementing an appropriate training program. Maintaining an adequate diet. Maintaining an adequate diet. Remaining hydrated. Remaining hydrated. Avoiding harmful substances. Avoiding harmful substances. Getting Adequate Rest. Getting Adequate Rest.

Appropriate Training Program A training program is formalized physical preparation in a sport or for overall physical fitness. A training program is formalized physical preparation in a sport or for overall physical fitness. It should involve skills related and health related fitness training as well as proper nutrition and rest. It should involve skills related and health related fitness training as well as proper nutrition and rest.

Sports and Nutrition The athlete should have a balanced diet which includes adequate caloric intake and proper nutrition. The athlete should have a balanced diet which includes adequate caloric intake and proper nutrition. In addition to proper nutrition, one MUST remain hydrated for peak performance. In addition to proper nutrition, one MUST remain hydrated for peak performance. Hydration - the addition of water. Hydration - the addition of water.

Dehydration The body loses water through sweating and intense breathing. The body loses water through sweating and intense breathing. One of the first signs of dehydration is fatigue. One of the first signs of dehydration is fatigue. Your body will not function properly when it is dehydrated. Your body will not function properly when it is dehydrated. Thirst is not a good indicator of fluid loss. Thirst is not a good indicator of fluid loss. Exercise can blunt the thirst mechanism. Exercise can blunt the thirst mechanism. Drink several cups of fluid two hours before and then 15 minutes before a heavy workout. Drink several cups of fluid two hours before and then 15 minutes before a heavy workout.

Avoid Drinks that contain large amounts of sugar. Drinks that contain large amounts of sugar. Eat fruit rather than drinking Eat fruit rather than drinking Caffeine Caffeine Carbonated Drinks Carbonated Drinks Alcohol Alcohol

Do Drink Sports Drinks (especially after exercise) Sports Drinks (especially after exercise) Water Water

Avoiding Harmful Substances Drugs/Alcohol Drugs/Alcohol Anabolic Steroids Anabolic Steroids

Alcohol and Exercise Alcohol has been described as a performance impairing drug. Alcohol has been described as a performance impairing drug. Alcohol has acute effects on motor skills, strength and power, and aerobic performance. Alcohol has acute effects on motor skills, strength and power, and aerobic performance.

Anabolic Steroids Anabolic Steroids (tissue building) are chemicals that are similar to the male hormone testosterone. Anabolic Steroids (tissue building) are chemicals that are similar to the male hormone testosterone.

Negative Effects of Anabolic Steroid Use Increased risk of cancer and heart disease. Increased risk of cancer and heart disease. Sterility or the inability to have children. Sterility or the inability to have children. Skin problems, such as acne and hair loss. Skin problems, such as acne and hair loss. Unusual weight gain or loss. Unusual weight gain or loss. Sexual underdevelopment or dysfunction. Sexual underdevelopment or dysfunction. Violent, suicidal, or depressive tendencies. Violent, suicidal, or depressive tendencies.

Adequate Rest Helps the body re- energize. Helps the body re- energize. Too little sleep can disrupt the Nervous System. Too little sleep can disrupt the Nervous System. Lack of sleep can cause reduced reaction time, lack of concentration and depression. Lack of sleep can cause reduced reaction time, lack of concentration and depression. The average teen needs between 8 and 10 hours of sleep per night. The average teen needs between 8 and 10 hours of sleep per night.