1. Unit One Review Chapters 1 - 3
Fitness for Life
Unit One Review
Chapters 1 - 3

2. Fitness and Wellness for All
Chapter One
Fitness and Wellness for All

3. Question One Define Physical Fitness.
The ability of your body systems to work together efficiently to allow you to be healthy and effectively perform activities of daily living.

4. Question Two
Most people become ___ active as they grow older.
Less

5. Question Three
Developing a ______ for regular physical activity can help you keep your activity level high and avoid sedentary living.
Personal Plan

6. Question Four Who is the Surgeon General?
The leading medical doctor appointed by the President and the spokesperson on matters of public health.

7. Question Five Diagram the Cycle of Physical Activity Benefits.
Health and Wellness
Physical Fitness

8. Describe the Cycle…
Being physically active provides you with good physical fitness.
Good physical fitness leads to improved health and wellness.
Good health and wellness makes you more likely to be physically active.

9. Question Six Define Hypokenetic Lack of physical activity
Hypo: Lack of
Kenetic: Movement
Lack of physical activity

10. List (4) Hypokenetic Conditions…
Heart Disease
High Blood Pressure
Diabetes
Osteoporosis

11. Define the Following.. 7. Health-related physical fitness
components that help you stay healthy
(5) Health-related Fitness Components
Cardiovascular Fitness
Strength
Muscular Endurance
Flexibility
Body Fatness

12. 8. Skill-related physical fitness
Components that help you perform well in sports or activities that require a specific skill
(6) Skill-related Fitness Components
Agility
Balance
Coordination
Power
Reaction Time
Speed

13. 9. Cardiovascular Fitness
The ability to exercise your entire body for long periods of time without stopping
Example:
Jogging for 30 minutes

14. 10. Strength The amount of force your muscles can produce Example:
Weight Lifting

15. 11. Muscular Endurance
Ability to use muscles continually without tiring.
Example:
Cross Country Running
Circuit Training

16. 12. Flexibility
The ability to use joints through a full range of motion.
Example:
Gymnastics

17. 13. Body Fatness
The percentage of body weight that is made up of fat compared to other body tissue
What can we do to decrease body fatness?
Exercise regularly, Eat Right

18. 14. Agility The ability to change the position of your body quickly.
In what sports is agility important?
Tennis, Football, Soccer

19. 15. Balance Ability to keep an upright position.
What summer activity would use balance?
Waterskiing, Rollerblading, Skateboarding

20. 16. Coordination Ability to use body parts together.
What type of coordination do I need to play tennis?
Hand-eye coordination

21. 17. Power The ability to use strength quickly!
What can you do to improve power?
Weight Lifting, Plyometrics

22. 18. Reaction Time
The amount of time it takes to move once you realize the need to act
Sports that use reaction time:
Tennis, Soccer, Baseball

23. 19. Speed Ability to cover a distance quickly.
Who has won the most gold medals in men’s swimming?
Michael Phelps
Why?

24. 20. Wellness Positive component of health
A state of being that enables a person to reach his/her highest potential.

25. Question Twenty One
List the benefits associated with good fitness and wellness.
Looking good, feeling good, meeting emergencies, being physically fit.

26. Question Twenty Two
In a recent study, 94% of men and 99% of women would change some part of their appearance.
Why?
Media pressure
Friends or Family influence
Distorted self image

27. Question Twenty Three
If you are active and fit, you can ____, less likely to be ___, and capable of working more ______.
Resist Fatigue
Injured
Efficiently

28. Question Twenty Four
How does being physically fit help you enjoy life and meet emergencies?
Being physically fit is the key to being able to do more of the things you want to do.
In emergencies, if you are physically fit, you can run for help, change a flat tire, or offer assistance.

29. Question Twenty Five
List the steps on the Stairway to Lifetime Fitness
Step One: Level of Dependence
Step Two: Level of Decision Making
Step Three: Level of Independence

30. Stairway to Lifetime Fitness

31. Discussion Question
What is the major focus of the Fitness for Life class?
To help students achieve lifetime fitness as a result of healthy lifestyle choices, including regular lifetime physical activity and good nutritional habits
Fitness can be FUN!!

32. Safe and Smart Physical Activity
Chapter Two
Safe and Smart Physical Activity

33. Question One
What should you do before beginning a regular physical activity program?
Assess your medical and physical fitness

34. Question Two
What test will we use in class to measure your current fitness level?
Fitnessgram

35. Question Three
_____play an important role in determining when and how strenuously you exercise.
Environmental Conditions

36. Question Four What is Hyperthermia?
Overheating which occurs when your body temperature rises too high.
What can cause hyperthermia?
When humidity is high, evaporation of sweat is less effective in cooling the body

37. Describe the three health problems associated with hyperthermia:
Heat cramps: muscle cramps caused by excessive exposure to heat and low consumption of water 
Heat exhaustion: condition caused by excessive exposure to heat. Characterized by paleness, cold clammy skin, profuse sweating, weakness, nausea, dizziness, and possible fainting. 
Heatstroke: condition caused by excessive exposure to heat. Characterized by high body temperature, dry skin, rapid pulse, lack of sweating, dizziness or unconsciousness. Can result in death.

38. Question Five
What guidelines should be followed to prevent and cope with heat-related conditions?
Begin gradually
Drink water
Wear porous clothing
Rest frequently
Avoid exercising in extreme heat or humidity
Get out of the heat and cool the body.

39. Question Six What is Hypothermia? What can cause hypothermia?
Excessively low body temperature.
What can cause hypothermia?
Exposure to extreme cold

40. List the signs of hypothermia:
Shivering
Numbness
Drowsiness
muscular weakness
Confusion, disorientation

41. Question Seven What is frostbite?
Occurs when a body part becomes frozen. Skin becomes white or grayish yellow, Pain is sometimes felt early but subsides, Blisters may appear later,
The affected area feels intensely cold and numb.

42. Question Eight
What guidelines should be followed to prevent cold-related conditions?
Avoid extreme cold and wind
Wear several layers of lightweight clothing, garments that are water and wind resistant
Do not exercise outdoors when air pollution is high
Be aware of altitude when exercising and how it affects respiratory system.

43. Question Nine The three stages of a good, safe activity are: Warm up
Workout
Cool down

44. Question Ten
What are some components of the warm-up and cool down and why are they important?

45. Warm up Gradually increase body and muscle temperature.
A warm-up should last for at least two minutes and incorporate slow, easy stretches. It should include a few slow, easy movements that are similar to the activity you are planning to do. Helps prevent injuries during the workout.

46. Cool Down
Perform movements at a slower pace in order to slow down your pulse. The cool down helps prevent dizziness and fainting.
Keep the head above the heart and perform continuous movements that allow the blood to be pumped back to the heart. In the cool down stage, you should perform stretches to improve flexibility. Stretch slowly and without bouncing. Helps prevents sore muscles and injuries.

47. Question Eleven
List some common injuries related to sports and exercise.
Sprains
Strains
Blisters
Bruises
Cuts or scrapes
Dislocations or Fractures

48. Question Twelve What is the difference between a sprain and a strain?
Sprain: injury to a LIGAMENT.
A ligament holds bone together
Strain: injury to a TENDON or MUSCLE.
A tendon connects muscle to bone.

49. Example of Knee…

50. Define the Following…
13. Overuse injury: injury that occurs when you repeat a movement so much that wear and tear occurs to the body
List (2) common overuse injuries:
blister, shin splints

51. 14. Side Stitch: Pain in the side of the lower abdomen
To help relieve a side stitch, press firmly at the point of pain while bending forward or backward.
15. Microtrauma: A small, invisible injury to the body
These injuries might not cause immediate pain or soreness, but often symptoms of damage occur later.
List (3) examples of micro trauma injuries:
Back pain
Neck aches
Stiff joints

52. Question Sixteen What are biomechanical principles?
Movement patterns that help you use the levers of your body to move efficiently and avoid injury to the joints and other body parts

53. Question Seventeen
List (4) important principles you should remember as you do physical activity.
Do not force your joints to move in ways that they were not designed to move
Your movements should not overstress bones, tendons, ligaments or muscles
You should balance the muscle development around a joint so that all the muscles develop properly
Start slowly and gradually increase the intensity of your workout

54. Question Eighteen What does RICE stand for? Rest: Get off the injury
Ice: Put on immediately
Compression: Wrap tight
Elevation: Above the heart

55. Benefits of Physical Activity
Chapter Three
Benefits of Physical Activity

56. Question One
In the 21st Century, what are the three leading health problems?
#1: Heart Disease
(leading cause of death since 1920)
#2: Cancer 
#3: Stroke

57. Question Two
Sedentary living costs our nation ____ each year because of increased need for health care and loss of productivity.
$150 Billion

58. Question Three
Approximately ____ people die prematurely because they are inactive.
250,000

59. Question Four
_____ percent of all deaths in the United States can be contributed to some form of Cardiovascular Disease.
60%
This number continues to climb every year!

60. Question Five What is a risk factor?
Anything that increases a person’s chance of a health problem occurring

61. Primary Risk Factors:
A risk factor that is considered a major contributor to a disease.
Sedentary living is a primary risk factor for cardiovascular disease.
List (5) other primary risk factors that contribute to heart disease.
Smoking, diet, high blood pressure, body fatness, diabetes.

62. Define the Following…
6. Atherosclerosis: Clogging of the arteries due to cholesterol buildup on the artery wall. 7. Heart Attack: blood supply into the heart is severely reduced or cut off 8. Stroke: oxygen in the blood supply to the brain is severely reduced or when an artery to the brain bursts.

63. Define the Following…
9. Blood Pressure: Force of blood against the artery walls. 120/80 (Systolic over Diastolic) 10. Hypertension: Blood pressure is consistently higher than normal 11. Cancer: Uncontrollable growth of abnormal cells

64. List the two types of diabetes:
12. Diabetes: A person’s body can not regulate sugar levels therefore causing high blood sugar levels.
Over time, diabetes can damage blood vessels, heart, kidneys, and eyes.
List the two types of diabetes:
Type One: Hereditary Diabetes 
Type Two: Caused by unhealthy exercise and nutrition habits

65. Interesting Fact: Type II diabetes used to be called ______ diabetes.
Adult On-set
Why is it no longer used?
In recent years, the disease has become common in youth.

66. 13. Obesity: A condition in which a person has a high
13. Obesity: A condition in which a person has a high percentage of body fat.
Since 1980, obesity among teams has increased by over 300%
14. Osteoporosis: The structure of the bones deteriorates and the bones become weak.
Exercise helps strengthen bones!
Lack of calcium in the diet contributes to osteoporosis!

67. Question Fifteen
______ is the leading medical complaint in the United States and will be experienced by _____ percent of all adults at some point in their lives.
Back pain
80 %

68. Question Sixteen
A _____ and _____ are important so that you can function more efficiently in your daily activities.
Healthy Back
Good Posture

69. Example of healthy back…

70. Question Seventeen List and describe three types of back problems.
Lordosis: “Sway back”. Too much arch in the lower back, usually caused by weak abdominal muscles and hip flexors that are too strong or too short
Ptosis: Protruding abdomen 
Kyphosis: Rounded back and shoulders

71. Common Posture Problems

72. Discussion Question
Why is inactivity a primary risk factor for many different diseases?
Why is it important to learn healthy lifestyle habits when you are a teenager?
List one poor health habit you currently have! What can you do to change this habit??

73. Answer
Inactivity, in connection with a poor diet, can cause an individual to be overweight. Being overweight is the main contributor to several health problems, such as heart disease and diabetes.
If we develop a health lifestyle as a teenager, it becomes a habit we will sustain through our adult years.
Poor Diet!! Cut out unhealthy snacks!