Physical Fitness 10th Grade Health

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Physical Fitness10th Grade Health

• Can Muscle Men Be Flexible?

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Physical Fitness

• The _____________________easily and have enough
  reserve energy to respond to unexpected demands.
• Volkswagen commercial

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5 components of Physical FitnessCan Muscle Men
Be Flexible

• Health related components
• _____________
• _____________
• _____________
• _____________
• _____________

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CardioRespiratory Endurance

• Ability of the _____, _____, and _________ to
  send fuel and oxygen to the bodys tissues during
  long periods of vigorous activity.
• Ex. One mile run/walk, 3 minute step test.

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Muscular Strength

• The ability to exert force against a _________.
• __________________
• Bench Press, Military Press, Squats, etc.

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Muscular Endurance

• ___________________________________________
• Max Sit-ups, flexed arm hang, max reps of bicep
  curls.

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Body Composition

• The percentage of ___, ___________, connective
  and _________ tissue.
• Amount of ______in relation to total body weight.
• Weight charts, Skin Calipers, Hydro Static, and
  Hand-Held Device.
• _____ for males ______ for females.

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Flexibility

• ________________________________________
• Prevents injury and muscle soreness
• Methods of measurement Seated reach, trunk
  lift.
• _____________________________

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Performance Related Components

• ________
• ________
• Coordination
• Power
• __________
• _______

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Performance Related Cont.

• Agility- _____________
• Balance- ability to assume or maintain any body
  position with control and stability

• Power- ability to do strength performance
  quickly, combining factors of strength and speed.
• Reaction Time- ______

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Performance Related Cont.

• Coordination- ability to combine vision or other
  senses with movements of the body.

• Speed- _____________

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Difference Between Performance Related and Health
Related Fitness.

• Health Related Fitness can be drastically
  changed, where Performance Related Fitness can
  only be changed minimally, or not at all.

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The two types of excercise

• Anareobic- ____________________________
• Ex. Weight Training
• Increase resistance muscular strength
• Increase repetitions muscular endurance
• Aerobic- ___________________
• Ex- Running, biking

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Anareobic Excercise

• Benefits
• ____________
• Increase strength
• _________________
• ______________
• Myths
• Decrease flexibility
• Reduces coordination

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Aerobic Exercise

• Benefits
• _____________
• ________________
• Improve cardiovascular health
• ______________________
• Myths
• Makes you tired (better shape more efficient)
• ___________________________
• All exercises give you the same benefits

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Benefits of exercise depend on the F.I.T.T.
principle

• __________ how often (3-5 x/week)
• _________ how hard (55 90 of max HR)
• _____ how long (20-40 minutes)
• ______ what kind (anaerobic vs. aerobic)

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Other types of Excercise

• Isometric-
• Isotonic
• - ________ pushing against a wall
• __________ push-ups, pull-ups, and weightlifting
  

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Other Type Cont.

• Isokinetic exercise involving muscular
  strength, muscular endurance, and flexibility.
  With movement through an entire range of motion.
  (i.e., nautilus or cybex machines)

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Principles of Training

• Overload Principle ___________________
• Principle of progression- _________________
• Principle of specificity Different kinds of
  exercises work on different areas of fitness.

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Fitness for Life

• How do you maximize success?
• Progress Slowly
• _______
• Goals
• Systematic
• _________
• Safety
• Buddy System
• ________

• Benefits of Fitness
• _____________
• ____________
• RBC carry more O2
• Inc. Stroke volume of heart
• ____________
• ____________
• Recuperate Faster
• Dec. Heart Disease

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Fitness for life Cont.

• Need for physical activity.
• Rest and Relax.
• _____________
• Cardiopulmonary Condition
• _____________
• Weight Control
• ______________

• Ways to increase physical activity.
• Daily Routine
• _________
• Formal Activity
• ________
• ________
• ________
• Recreation

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You do the Math!!!!

• If you are 16 years old and want to work out at
  60-80 of your max heart rate, what range does
  this give you?

• ________________
• Lower Limit (60) Max HR .6 (220 .6 122)
• ___________________
• Range 122-163 Beats per Minute.

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Nutrition
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Nutrients

• 1. _______________
• 2. ____
• 3. _______
• 4. _________
• 5. _______
• 6. ______

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Carbohydrates

• ___________________________________
• 4 calories per one gram of carbohydrate.
• ___________________________________
• Sources of carbs- _________________just to name
  a few.

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Fats

• ______- (a.k.a. fats) fatty substances that do
  not dissolve in water.
• Maintain healthy skin, and hair. Insulates the
  body and organs.
• Sources of fat
• ____________________________________.

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Cholesterol and what it leads to

• Blocked arteries, heart disease, poor circulation.

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ProteinsBody Builders

• _________________________________________
• Sources of protein.fish, meat, poultry, eggs,
  milk, cheese, peanut butter.

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Vitamins

• Helps to regulate many vital body functions.
• Water Soluble
• ____________________________
• _________________________
• Fat Soluble
• _________________________
• Absorbed and transported by fat

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Minerals

• The body cannot produce
• Ex. Calcium, iron, phosphorous, copper, zinc,
  etc.
• Aid physiological processes within the body.

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Water

• ____________________
• Helps regulate body temperature.
• Carries nutrients and waste
• _____________
• ______________

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RDA

• ____________________________
• 60 of diet should come from Carbs
• _______________________________
• _________________________

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Daily Food Guide Pyramid
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Food Labels

• Carbohydrates _ g x 4 total calories
• Proteins _ g x 4 total calories
• Fats _ g x 9 total calories

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Weight Control

• First thing First!!!! Watch those calories!!!!
• Calorie- ____________________
• What are the sources of calories?
• Basal Metabolism - ______________________
• 3500 kcal 1 pound

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Obesity

• Obesity _______________
• Overweight ____________________________
• Underweight- _____________________

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Eating Disorders

• Anorexia Nervosa
• and
• Bulimia

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Anorexia Nervosa

• ____________________________ weight loss.
• 1 of teenage girls develop ________, 10 die
  from it.
• 8,000,000 people in America have an eating
  disorder, ____________.

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Bulimia

• _________________________________
• Up to 5 of college women are bulimic

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Overeating

• _______________________
• __________________________________

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Diets
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What should I look for in a Diet?

• Calories _________________________
• Protein ____________________________
• Carbs should include a minimum of 150 grams of
  carbs.
• Monounsaturated Fat- _____________
• Saturated Fat Bad Fat
• Exercise ___________________________

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Fad Diets

• _______________________________________
• Atkins
• Sugar Busters
• Metabolife 3000
• Stacker
• Jenny Craig

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What makes a fad diet a fad?

• ______________________________________
• Promotes less than 1,000 calories a day
• ___________________________________
• Does not encourage exercise
• _____________________
• Promotes one or more days of fasting

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Hazards of Fad Diets

• _________
• Dehydration
• _________________
• Difficulty obtaining adequate amounts of
  nutrients
• ______________
• Difficulty sleeping

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Atkins Diet

• Claims most people lose 10-30 pounds in month
• Eliminates Carbs from the diet, or places them
  sparingly around the diet
• __________________________________________________
  _________________________

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Steroids and Nutritional Supplements
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Creatine

• The body produces its own creatine in the liver,
  kidneys, and pancreas.
• FDA does not regulate so it might not always be
  safe.

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Steroids

• __________________________________________________
  ___________________________________.
• Some common names are Deca, Annadrol, DHEA,
  Therabolin, and Winstrol.
• Taken orally or by injection

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How can you tell someone is using steroids?

• Be aware of the following signs and symptoms.
• Rapid weight gain
• Fluid Retention
• Jaundice (yellow skin, and eyes)
• Premature Balding

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Side Effects of Steroids

• __________
• __________
• Cancer
• ___________ (Heart Failure)
• Hardening Arteries
• ________________