Fitness

1
Fitness

• Health

2

• Physical Fitness-
• the ability to carry out daily tasks easily and
  have enough reserve energy to respond to extra
  demands.
• Biorythm-
• a persons natural energy cycle.
• Metabolism-
• the rate at which the body utilizes food
  energy/calories.
• Basal metabolism-
• the minimum amount of energy required to maintain
  the life processes in the body.

3

• Body Composition
• the percentage of fat tissue and lean tissue in
  the body
• Essential vs Excess Fat vs Obese
• M -- 2 - 4 6 - 17 gt26
• F --10 - 12 14 - 24 gt32

4

• Ectomorph-
• a person who is long-boned and has a lean body
  build.
• Mesomorph-
• a person who has a muscular body build
• Endomorph-
• a person who has a greater percentage of fatty
  tissue and a round appearance.

5
(No Transcript)
6

• Strength Training
• - exercise to increase strength (size)
• - increases lean body mass (metabolism)
• - increases bone density (osteoporosis)
• Anaerobic Exercise-
• exercise occurring in the absence of oxygen
• Aerobic Exercise-
• exercise which requires continuous use of oxygen
  for 20 minutes

7

• Resting Heart Rate-
• Number of times your heart beats per minute
• Usually a number between 60-90
• Maximum Heart Rate-
• 220 minus your age.
• Target Heart Rate-
• 220 age x percentage level you wish to work out
• Usually a number between 65 and 85

8
Safety issues when working out

• Equipment?
• Weather?
• Injuries?

9
Muscle Injuries

• Strains tearing of muscle fibers
• Contusion rupturing of blood vessels
• Tendonitis inflammation of tendons

10
Cramps

• Tonic-
• continuous contraction
• caused by dehydration

11
Skin Injuries

• BLISTER
• continuous rubbing over the surface of the skin
  that causes a collection of fluid below the
  epidural layer

12
Bone Injuries

• Sprain occurs to a ligament
• Fracture break in continuity of a bone

13

• Subluxation bone comes out of socket but goes
  back on its own
• Dislocation bone comes out of socket and needs
  help going back

14
(No Transcript)
15
Asthma

• Narrowing of the bronchial tubes with secretion
  of mucous.
• Causes pollen, allergies, changes in temp (warm
  to cold, moist to dry), stress
• Signs/ Symptoms problems with inhaling, want to
  sit leaning forward

16

• Hernia
• Protrusion of body cavity contents through the
  abdominal wall

17
Concussions

• Contusion to the brain caused by a blow to the
  head.
• Mouth guards can reduce the risks of receiving
  one

18
Treatment

• Prevention, Prevention, Prevention
• Care
• R rest
• I ice
• C compression
• E elevation
• Why not heat?
• Icy Hot? Tiger Balm?