Personal Health and Physical Activity

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Personal Health and Physical Activity
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Skill-Related Fitness(The capacity to perform
well in sports and physical activities)

• Fitness Skills
• 1. Skills used in sports and physical
  activities.
• 2. Six fitness skills Agility, balance,
  coordination, reaction time, speed, and power
• Six Fitness Skills
• Agility
• 1. Quickly being able to change the position of
  your body
• 2. Examples include playing tennis and
  basketball
• Balance
• 1. The ability to keep from falling when in a
  still position
• 2. Examples include gymnastics, riding a
  bicycle, and in-line skating

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C. Coordination 1. The ability to use
senses together when moving body parts 2.
Examples include hitting a baseball, kicking a
soccer ball 3. Hand-eye coordination (use
of the hands together with the eyes
during movement) D. Reaction Time 1.
The time it takes a person to move after you
hear, see, feel, or touch a
stimulus (Less time faster reaction time)
2. Examples include starting at the signal
during a track meet, time it takes
for you to get into position and catch a ball E.
Speed 1. The ability to move quickly
2. Examples include dribbling after
rebounding a basketball, scoring
a goal in soccer F. Power 1. The
ability to combine strength and speed 2.
Examples include throwing a discus, throwing a
fastball, making the high jump
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How Can I Reduce Injuries and Illnesses?

• 3 5 minutes of easy exercise
• Walking or jogging slowly
• Blood flow increases to muscles being used, heart
  rate increases, synovial fluid lubricates the
  surfaces of your joints

Warm-up

• 5 10 minutes of reduced exercise to decrease
  heart rate, breathing, temperature, and
  circulation
• Walking, jogging, static stretching
• Heart rate should eventually slow down to 100
  beats per minute
• Body temperature cools to normal

Cool Down
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• Workout should include a specific exercise
• Improve cardiorespiratory endurance running,
  swimming, rollerblading
• To become skilled at a sport practice improve
  specific skills specific to that skill
• Gymnastics balance and coordination

Specificity
Overload

• Workout must contain more exercise than you
  usually do to gain added benefits
• Strengthen arm muscles Add additional weight

Progression

• Amount of intensity during workouts must
  increase GRADUALLY
• Look at Training Zone diagram on pg. 380

Fitness Reversibility
Fitness benefits are lost when the training
stops Up to 50 of fitness benefits lost within
2 months if workouts stop
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Top Ten Physical Related Injuries

• Overuse Injury repeated use or excessive
  overload. Dont do too much or go too fast
• Microtrauma So small they dont show up on
  x-rays.
• Bruise Discoloration of the skin. Apply ice to
  reduce bleeding and swelling.
• Muscle Cramp Sudden tightening of a muscle.
  Often caused by fatigue or dehydration. Static
  stretch and drink plenty of fluids.
• Muscle Strain Overstretching of a muscle,
  possible tear of a muscle or tendon. Warm-ups
  help prevent these. Use RICE to treat.
• Stress Fracture Hairline break from repeated
  jarring of a bone. Usually an overuse injury.
  May not be detected on an x-ray. Use FITT
  formula and dont overdo. Rest is important for
  this injury.

• Shin Splint Pain in the front and sides of the
  lower leg. May be tenderness and swelling. Wear
  proper footwear, run on even surfaces, static
  stretch, and apply ice four times a day for 20
  minutes.
• Side Stitch Sharp pain in the lower abdomen.
  Use warm-up and follow with the FITT formula.
  Plan workouts appropriately. Relieve pain by
  bending forward pressing hand firmly on the point
  of pain.
• Sprain Partial or complete tearing of a
  ligament. Tissues around a joint become twisted.
  High-top athletic shoes support ankles, tape
  weak ankles, or wear an ankle/knee brace for
  added support. Use RICE if needed.
• Tendonitis Inflammation of a tendon. Pain and
  swelling occur. Tennis elbow tendonitis of the
  elbow. Knees, shoulder, backs of ankles also
  affected. Use warm-ups, static stretching, RICE,
  and exercises that develop muscle strength.

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• R Rest
• I Ice
• C Compression
• E Elevation

• F Frequency
• I Intensity
• T Time
• T Type

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Weather Precautions

• Cold Weather
• Frostbite - Freezing of body parts. Numbness in
  affected area, waxy appearance of skin, skin cold
  to touch or discolored.
• Hypothermia Body temperature lower than normal.
  Shiver and feel cold, pulse rate slows, become
  unconscious, possibly death can result

• Hot Weather
• Heat Cramps Painful muscle spasms in legs and
  arms. Excessive fluid loss resulting from
  sweating.
• Heat Exhaustion Extreme tiredness. Very low
  body temperature, cool, moist, or pale skin,
  nausea, headache, dizziness, and fast pulse
• Heat Stroke Overheating of the body. Sweating
  stops so the body cant regulate temperature.
  High body temperature, rapid pulse, rapid
  breathing, hot, wet, skin, dizziness, headache.

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SoHow do I plan a fitness plan?

• Design a health behavior contract
• Use the FITT formula
• Include a warm-up and cool-down
• Involve aerobic exercises and cardiorespiratory
  endurance
• Include resistance exercises for muscular
  strength
• Include static stretching for flexibility