1. Chapter 9 Fitness

2.  Being physically active helps to balance the health triangle ◦ Physical Health – you are creating more energy, activity strengthens your bones/muscles, improves coordination, balances, and helps you maintain a healthy weight by burning calories (uses them up) ◦ Mental/Emotional – able to handle stress/challenges of everyday life, high self-esteem, and helps to concentrate. ◦ Social – helps to meet new people, helps ability to resolve conflict. How fitness relates to the Health Triangle

3.  The ability to handle the physical demands of everyday life without becoming overly tired. ◦ Examples – playing sports, dance, using large muscles to complete everyday activities….mowing the lawn, climbing stairs. What is Physical Fitness?

4.  Exercise – planned physical activity done regularly to build or maintain one’s fitness.  Exercise falls into 2 basic categories…. ◦ Aerobic exercise – nonstop, moderate to vigorous activity that requires large amounts of oxygen.  Muscles worked: HEART  Benefits: LUNGS  Example: swimming, running, biking, dancing ◦ Anaerobic exercise – intense, physical activity that requires little oxygen but uses short bursts of energy.  Examples: lifting weights, gymnastics, and football Exercise

5.  There are 5 ways to measure fitness ◦ Can you name all five?  Cardiovascular Endurance  Muscular Strength  Muscular Endurance  Flexibility  Body Composition Health Related Measures of Fitness

6.  Cardiovascular endurance is a measure of how efficiently your heart and lungs work when you exercise. It also measures how quickly your heart and lungs return to normal. ◦ Endure means “to last”  Stepping activity ☺  Stand up behind your chair and give yourself enough space to lightly jog in place. When I say go you will jog in place for 3 minutes. After 3 minutes I will have you check your pulse. When I say go you will count how many beats in 1 minute. Once you get your number please use the chart above to determine if you have an acceptable or low endurance. Cardiovascular Endurance ScoringRating 70-100Acceptable 101 or morelow

7.  After an activity place 2 fingers just below your jaw line, until you can find your pulse.  For 6 seconds count how many times you feel your pulse beat.  Add a zero to the end of your number ◦ Example: I counted 17 beats in 6 seconds….my heart beats 170 times per minute! ◦ RESTING – children age 10+ should be 60-100 BPM ◦ Target during exercise – age 15 should be 123-164 BPM ◦ MAX HEART RATE – 220 minus your age. 220-13=107 Do you know how to determine how many times your heart beats in 1 minute?

8.  A measure of the most weight you can lift or the most force you can exert at one time. ◦ Example of muscular strength  Push Up Test  Curl Up Test Muscular Strength (Max Force)

9.  A measure of a muscle’s ability to repeatedly exert a force over a prolonged period of time. ◦ Examples:  Push Up Test  Curl Up Test Muscular Endurance (Repeat an Action)

10.  The ability to your body’s joints to move easily through a full range of motion.  What test do we use? ◦ Examples:  Bending your knee to stretch quads  Twisting side to side to stretch your back  Reaching to the sky to stretch your abdominals Flexibility

11.  The ratio of body fat to lean body tissue ◦ Examples include bone, muscle, and fluid ◦ IMPORTANT: to improve in this area diet and exercise play a role.  Healthy eating and exercise will help shed excess weight/maintain healthy weight ◦ Ways to measure Body Comp.  Skinfold Test  Underwater Weighing  BodPod Body Composition

12.  FITT Principal – method for safely increasing aspects of your workout without injuring yourself! ◦ Great way to get into exercising at YOUR own pace!  Do you know what FITT Stands for? Interested in getting FITT

13.  How often you exercise. ◦ Before you start exercising be sure to warm up with 10 minutes of low intensity activity to get blood flowing.  Examples: Jumping Jacks, Fast paced walk ◦ Start with three days a week and gradually increase the number of days each week.  3-5 days a week, but everyday is possible. Frequency

14.  How HARD you exercise. ◦ Moderate Activity – Raking the leaves, brisk walk, goalie in Hockey. ◦ Vigorous Activity – increase in heart rate. Running a 5K, being a midfielder in soccer, taking an exercise class. ◦ Make at least 15 minutes of vigorous activity! Intensity

15.  How LONG you exercise ◦ Accumulate up to 60 minutes each day!  All 60 minutes do not have to be done at once.  Break it up! 30 minutes in PE class, 15 minutes of chores, and 15 minutes doing something with a friend. Time

16.  What KIND of exercise are you doing? ◦ Choose a variety of activities that target personal goals!  Examples: Swimming, biking, raking leaves, jumping rope, and working on fitness tests ☺  Be sure to cool down after any exercise/activity! ◦ Around 10 minutes of gentle stretching to return body temperature to normal. Type

17.  Conditioning- regular activity and exercise that prepares a person for a sport. ◦ Sports Nutrition  Good Eating habits  Carbo loading  Drink Lots of Water ◦ Proper Gear  Use appropriate equipment with your activity (it fits) ◦ Know your LIMITS  Do not play through the pain  Let a coach and parent know of injuries ◦ Treating Injuries  PRICE – protection, rest, ice, compress and elevate Conditioning

18.  Dehydration – condition caused by excessive water loss. ◦ Always drink a lot of water, but drink more when you are active!  Heat Exhaustion – overheating of the body that can result from dehydration.  Sunburns – when you are out in the sun to long or you do not put sunscreen on or do not reapply sunscreen, will cause the skin to turn red and peel. Sport Illnesses (warm weather)

19.  Hypothermia – body temperature drops to low, this can be from being out in the cold to long or falling in a frozen body of water.  Frostbite – exposure of you skin in cold temperatures for a long period of time. Sport Illnesses(cold weather)

20.  You are to come up with an exercise/activity plan. Your plan must meet all the following requirements: ◦ You are making a plan for a full week (7 days). ◦ 60 minutes of exercise/activity a day (include how long you are doing each activity next to it). ◦ Have various types of exercises/activities for each day. ◦ Must be REALISTIC! ◦ To be turned in at end of class with both students name on the paper! Partner Activity