Physical Fitness and Your Health

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Chapter 3

• Physical Fitness and Your Health

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Physical fitness- the ability to carry out daily
tasks easily and have enough energy left to
respond to unexpected demands.

• Health related fitness
• Body composition
• Muscular strength
• Muscular endurance
• Flexibility
• Cardiorespiratory endurance

• Skill related fitness
• Agility
• Reaction time
• Coordination
• Speed
• Balance
• Power

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Benefits to Physical Health

• Helps reduce fatigue and muscle stiffness
• Boosts the immune system
• Delays the onset of osteoporosis
• Helps the body heal faster
• Increases the functioning of many systems in the
  body
• Helps control weight

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Benefits to Physical HealthWeight Control

• Sedentary lifestyle- a lifestyle that requires
  little or no movement or exercise
• Metabolism- process by which your body gets
  energy from food
• Calories-potential energy value from food and is
  measured in units of heat
• 1 pound of fat 3,500 calories
• Excess calories are stored as fat

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Benefits to Emotional Health

• Reduces stress and muscle tension
• Stimulates the creative centers in the brain
• Builds self esteem

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Benefits to Social Health

• Get to know people on a team or at the gym
• Learn about cooperation and teamwork

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Improving Health related fitness

• Aerobic exercise- vigorous activity in which
  oxygen is taken in for at least 20 minutes at a
  time.
• Jogging, aerobic classes, swimming

• Anaerobic exercise- intense bursts of activity in
  which the muscles work so hard that they produce
  energy without oxygen
• Sprinting, fast break in basketball, football

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Types of Anaerobic Exercises

• Isometrics- uses muscles tension with little or
  no movement of the body part
• Isotonics- combines muscle contractions with
  repeated movements
• Isokenetics- involves resistance through an
  entire range of motion

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Planning a Fitness Program

• Before starting
• Consult a doctor and get a physical
• List activities that you like
• List activities that you have access to

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Planning a Fitness Program

• Cross training- a variety of activities to work
  different body systems and prevent boredom
• Overload- to benefit from exercise you must work
  the body harder than it is normally worked
• Progression- a gradual increase in overload to
  achieve a higher level of fitness
• Specificity- certain exercises and activities to
  improve particular areas of health-related
  fitness. Activities that are specific to your
  sport.

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The Workout

• Warm-up prepares the muscles for the work that is
  to come (stretching, sport specific exercises,
  jogging)
• Workout should follow the F.I.T.T formula
• Frequency how often you workout
• Intensity how hard you should work (THRZ)
• Time how long you work out
• Type kinds of exercises that you do

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The Workout

• Cool-down is an activity to gradually decrease
  activity (jogging, walk, stretch)

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Heart Rate

• Heart Rate (HR)
• Count for 30s, 15s, 10s, or 6s then multiple
  accordingly for a 1 minute result.
• Do not count the first pulse (Start with 0, 1, 2,
  3)
• Radial artery, or carotid artery (dont press to
  hard)
• Normal rate?

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Blood Pressure

• Blood Pressure (BP)
• Systolic- pressure in the arteries during
  ventricular contraction (top number)
• Increase with exercise
• Diastolic- pressure in arteries during
  ventricular relaxation (bottom number)
• Should remain the same
• Normal Rate?

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Target Heart Rate Zone

• Find your resting heart rate _____
• 220- age (maximum heart rate) _____
• Take MHR- RHR _______
• Multiply from step 3 by 70 and then add your
  RHR _________
• Multiply from step 3 by 85 and then add your
  RHR _________
• THRZ is step 4 and step 5

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Avoiding Injuries

• Most common injuries are that occur from exercise
  are to the muscular and skeletal systems.
• Minor Exercise related injuries
• Muscle cramps- is a spasm or sudden tightening of
  a muscle muscle irritation within the muscle
  from being tired, overworked or dehydrated.
• Strain- muscle is being overworked
• Sprain- injury to tissues surrounding a joint
  ligaments connect bone to bone strong, cord-like
  bands that can be stretched or torn.

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Avoiding Injuries

• R.I.C.E procedure is a method for treatment for
  the injuries above
• Rest, Ice, Compression, and Elevation
• Major Exercise related injuries
• Fractures- any type of break in the bone two
  parts of the bone have been separated
• Dislocations- when a bone slips from its normal
  position at a joint.
• Tendinitis- when the tendons, bands that connect
  muscle to bone, are stretched or torn

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Avoiding Injuries

• Weather related injuries
• Overexertion- also known as dehydration, is when
  there is overworking of the body.
• Heat cramps- muscles spasms that are the result
  of loss of large amount of salt and water through
  perspiration.
• Heat exhaustion- an overheating of the body
  resulting in cold, clammy skin and symptoms of
  shock.
• Heatstroke- the body loses its ability to rid
  itself of excess heat through perspiration.

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Avoiding Injuries

• Weather related injuries
• Frostbite- is a condition that results when the
  body tissue becomes frozen
• Hypothermia- body temperature is dangerously low