2. Chapter 6 Physical Fitness
Lesson 6.1 The Benefits of Improved Physical Fitness Lesson 6.2 The Components of Physical Fitness Lesson 6.3 Fitness Safety

3. The Benefits of Improved Physical Fitness
Lesson 6.1
The Benefits of Improved Physical Fitness

4. Warm-Up What are the health benefits of physical activity? Improves
Strength of immune system to
better ward off illness Mental health
(mood, ability to cope with stress)
Sleep quality
Intellectual health
(learning, thinking,
concentration, judgment)
Risk of cancers (colon,
lungs, and—for females— Risk of cardiovascular disease
uterus and breast) (heart attack, stroke)
Strength of lungs
Risk of diabetes
Strength of muscles
Risk of overweight Strength of bones
and obesity
Pain due to arthritis
Improves
Lowers
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5. Physical Activity vs. Exercise
Physical activity: structured exercise as well as other activities that use energy
Examples: biking to school, dancing in your room, playing Frisbee
Exercise: a type of physical activity that is planned, structured, and purposeful
Examples: exercises done in PE class, running every day, training for a specific sport
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6. Health Benefits of Physical Activity
Lowered risk of disease
Stronger bones and muscles
Weight control
Improved sleep
Improved mental health
Improved academic performance
Click here for the Unit 3 video, “Exercise! The Infomercial”
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7. Improving Your Physical Fitness
Create a fitness program that matches up well with your daily life
Set S.M.A.R.T. goals
Choose activities that you enjoy
Exercise with a friend
Use available school and community programs
Do what works best for you
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8. Critical Thinking
What daily habits can you change to include more physical activity in your life?
Watch less TV
Spend less time on the computer
Join a team sport
Jog with a friend each morning
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9. The Components of Physical Fitness
Lesson 6.2
The Components of Physical Fitness

10. Health-Related or Skill-Related?
Health-related fitness: used to easily perform daily activities
Cardiorespiratory fitness, endurance, muscle strength, flexibility, body composition
Skill-related fitness: used to perform successfully in a particular sport or leisure activity
Speed, agility, balance, power, coordination, reaction time
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11. Cardiorespiratory Fitness
How efficiently the cardiovascular and respiratory systems deliver oxygen to muscles during prolonged activity
Running, gardening, dancing, shoveling snow, etc.
Maintains the health of the heart and lungs
Heart is strengthened, improving blood flow and the transportation of oxygen and nutrients throughout the body
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12. FITT for Fitness Frequency: how often you engage in physical activity
Intensity: how much energy the body uses per minute during physical activity
Time: how long you engage in physical activity during each session
Type: the kind of physical activity that you engage in
These key factors must be varied and manipulated to allow a gradual and safe improvement in fitness.
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13. Your Heart Rate
Target heart rate: to aim for when performing aerobic exercise; varies by age
220 – age in years = maximum heart rate in beats per minute (bpm)
Taking your pulse:
Find your pulse on the artery of the wrist in line with your thumb
Place the tips of your index and middle fingers over the artery
Start counting on a beat, which is zero
Count the number of heartbeats for a full 60 seconds
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14. Find your pulse, using the method described on the previous slide.
Calculate your target heart rate
(220 – your age = target heart rate)
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15. Muscular Endurance and Strength
Endurance: the length of time for which a particular group of muscles can continue to exert force
Strength: the ability of a muscle to exert force against resistance
Strength training
Strength training guidelines
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16. Flexibility The ability to bend without injury or breakage
Determined by the elasticity of your muscles and connective tissues
Range of motion
Measures flexibility
Tells how far a joint can move in a particular direction
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17. Increase your flexibility…
Before stretching, engage in 5 to 10 minutes of low- or moderate-intensity cardiorespiratory activity
Stretch your muscle so you can feel tightness, not pain
Hold the stretch for 10 to 30 seconds, but do not bounce
Breathe naturally to provide oxygen to your muscles
Repeat each stretch 2 to 4 times
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18. Skill-Related Fitness
Speed
Agility (the ability to quickly change the body’s momentum and direction)
Balance (holding a particular body posture or position on a stable or unstable surface)
Power (combination of strength and speed)
Coordination
Reaction time (the quickness of a response)
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19. Personal Fitness Plan Determine your current level of fitness
Measure your pulse after exercise, see how many push-ups you can do, measure your weight or BMI
Develop a plan to help you achieve your specific goals
Create a balanced plan
At least 150 minutes of moderate-intensity aerobic exercise each week and at least 2 days of strength training
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20. Staying on Track
Select activities you can do, given the time, space, and equipment available to you
Try cross training
Keep records of your plan, when you will exercise, and the goals you want to achieve
Choose activities that are safe and effective
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21. Critical Thinking Develop a fitness plan…
What is your current level of fitness?
What components of fitness do you want to improve?
What are your goals?
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22. Lesson 6.3
Fitness Safety

23. General Principles Start slowly Don’t overdo it
Warm up and cool down before and after exercising
Stay hydrated
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24. Critical Thinking To stay hydrated, would you choose… water? soda?
chocolate milk?
sports drink?
energy drink?
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25. Further Guidelines Use proper equipment for your physical activity
Follow the rules
Practice good sportsmanship
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26. Extreme Weather Conditions
Heat and humidity
Try to avoid exercise
Stay hydrated by drinking water
Be aware of the signs of heat stroke, dehydration, and heat exhaustion
Cold weather
Check the temperature
Protect your head, hands, feet, and ears with warm clothing
Stay hydrated
Know the signs and symptoms of frostbite and hypothermia
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27. Should you turn back or keep hiking?
The temperature was cooler when you came out for a hike, but the day gets very warm by noon, and you’ve run out of water.
Should you turn back or keep hiking?
Today began like a regular winter day, but the wind chill became worse.
Should you continue playing hockey or go back inside?
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28. Health Concerns for Women
Female athlete triad
Can occur in girls who play sports or exercise intensely
A combination of:
Disordered eating (avoiding certain foods, eating too few calories, eliminating consumed calories in an unhealthy way
Amenorrhea (abnormal absence of a menstrual period)
Osteoporosis (weak bones)
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29. Health and Fitness Seek medical attention immediately if you…
Experience severe pain
See swelling around a particular part of your body
Experience pain that makes it difficult for you to engage in normal daily activities, such as walking and sleeping
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