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Physical Fitness
Def. The ability to carry out ____________ easily and have enough reserve energy to respond to ___________ demands
Carry grocery bags and not let your car get hit.
5 Components of Physical FitnessCCan an MMuscle uscle MMen en BBe e FFlexible?lexible?
Health Related Components– C– M– M– B– F
Cardio-respiratory Endurance
Def. - Ability of the heart, lungs and blood vessels to send _____________ to body’s tissues during long periods of vigorous __________
Example Tests: One mile Run/Walk, 3 Minute step test
Muscular Strength
Def. - ability to exert force against resistance (_____________________)
Example Tests: Bench press, shoulder press, squats, etc.
Muscular Endurance
Def. - ability of muscles to work over a long period of time _____________________
Example Tests: Max sit-ups or pull-ups, flexed arm hang, max. reps
Body Composition
Def. - The percentage of ____, lean muscle, connective and _________________ tissue– Amount of _______ in relation to total body
weight.
Methods of Measurement: Weight Charts, Skin Calipers (more areas measured the better - at least 5), Hydro-static Weighing
Teen Boys – _____%; Teen Girls – _____%
Flexibility“The Forgotten Component”
____________________ around a joint or series of joints
Prevents injury and muscle soreness Methods of Measurement: Seated Reach,
trunk lift Stretching - slow tension, do not ________
– ______ - Proprioceptive Neuro-muscular Facilitation
Performance Related Fitness Cont..
Agility - ability to change position of the body rapidly and ___________ _____________
Balance - ability to assume or maintain any ________________ with control and stability
_____________- ability to combine vision or other senses with movements of the body
Power - ability to do strength performance quickly, combining factors of_________________
_____________ - amount of time it takes to get moving once you need to move
Speed - ______ it takes to perform a movement
Difference between Performance Related and Health Related Fitness ___________ Related Fitness can be
drastically changed, where _____________ Related Fitness can only be changed minimally or not at all.
Two types of Exercise:Anaerobic vs. Aerobic Anaerobic - _______________/short bursts
of energy– ex. Weight training– increase resistance = muscular strength– increase repetitions = muscular endurance
Aerobic - with ______________ oxygen– ex. Running, biking
Anaerobic Exercise
Benefits– reduce ___________– increase strength in bones, tendons, & muscles– improve __________ and _____________– increase self esteem
Myths– decrease ________________– reduces ________________
Aerobic Exercise
Benefits– Reduce injury– Improve _________________– Improve ____________________ health– Improve tone, appearance and self-esteem
Myths– Makes you ____ (better shape - more efficient)– Takes too much ____ (20 - 40 min:3 x’s/week)– All exercises give you the same benefits
Benefits of exercise depend on the F.I.T.T. Principle
F__________- how often (3-5 x’/week)
I________ - how hard (55 - 90% of Max. HR)
T_________ - how long (20 - 40 min.)
T______ - what kind (anaerobic vs. aerobic)
Other Types of Exercise
Iso_______ - exercise involving muscular strength with little or no
movement of the body part. (i.e. pushing against a wall)
Iso________ - exercise involving muscular contraction with movement.
(i.e. push- ups, pull-ups, weight lifting, etc.)
Other Types Cont.
Iso_______ - exercise involving muscular strength, musc. Endurance and
flexibility. With movement through an entire range of motion. (i.e. pushing or pulling against a hydraulic lever: Cybex machines, nautilus equipment.)
Principles of Training: Improving the operating efficacy of the body
_________________ - operating at a level above which is normal, thus forcing the body to adapt and function more efficiently
_________________ - Gradually increasing the amount of exercise to improve your fitness
___________________ - Different kinds of exercises work on different areas of fitness
Fitness for Life
Ways to increase phys. Act.– Daily ___________– Job Related– Formal Act.
•
•
•
– Recreation
Don’t Be A Couch Potato!!! Need for Phys. Act.
– _____ and Relaxation– Muscle building– _________________
Condition– Sedentary Society– Weight ___________– Emotional Release
Why you don’t want to get too attached to your couch!!!
Fitness for Life Cont.
How to Maximize Success?– Progress _________– Variety– ___________– Systematic– Keep charts– Safety– “___________”– _____________
Benefits of Fitness– Feel better about yourself– Blood vessels _______– RBC carry more O2– Inc. Stroke vol. of
______________– Lower resting HR– Muscle _______– Recuperate Faster– Dec. heart __________
You Do the Math!!!
If you are 16 years old and want to work out at 60-80% of your maximum heart rate, what range does this give you?
Max. HR. = 220 - age (____________)
Lower limit (60%) = Max.HR * 0.6 (______________)
Upper Limit (80%) = Max.HR * 0.8 (_______________)
Range = ___________ Beats/Minute
Carbohydrates“Energy Providers”
the body’s preferred source of energy, or _________
Sources Of Carbs.vegetables, peas, beans, potatoes,
pasta, seeds, nuts and sugar
Carbs. Cont. Types of Carbs:
– _________ - major energy source for the body– __________ - complex carbs. Broken into
sugars– _________ - cannot be digested
• helps move wastes along
• decreases ____________ rates
• lowers cholesterol
• increase _____________
Fats ________ - (a.k.a. fats) fatty substances that
do not dissolve in water maintain healthy skin, hair, insulation of body
organs against shock, and body temperature Sources of fat ... ______________ is a fat-like substance
already made by the body and found in foods of animal origin
How is Cholesterol Like Bubble Gum? ________ Cholesterol _____ Cholesterol
– High Density Lipo-protein
The hard gum under the seat of you chair.
How will this “hard” gum effect cholesterol build up in your arteries?
_______ Cholesterol _________ Cholesterol
– Low Density Lipo-protein
Chewy gum just after you have put it into your mouth.
How will this “chewy” gum effect cholesterol build up in your arteries?
Vitaminshelp _________ many vital body functions
Water-Soluble-Vitamins ___ complex and ___
-dissolve in water and excreted through urine if in excess
Fat-Soluble-Vitamins ___________________
-absorbed and transported by fat
Mineralsthe body __________ produceex) calcium, iron, phosphorous,
copper zinc sodium chloride, etc...
aid physiological processes within the body
Water Most _________ nutrient 50-60% of body weight
(2/3 of body) regulates body ______ carries nutrients and
__________ 8 cups a day
RDARecommended Dietary Allowance
_____ of diet should come from Carbohydrates
no more than ______ should come from fats
____ should come from proteins
Daily Food Guide Pyramid
Bread, Cereal, Rice, Pasta 6-11
Vegies 3-5 Fruit 2-4
Milk 2-3
Meat 2-3
Fats Sparingly
Food LabelsCarbohydrates: __g x 4 = total
kcalProteins: __g x 4 = total kcalFats: __g x 9 = total kcal
Weight Control_________ - a unit to measure energyWhat are the sources of calories?____________________- absolute
minimum amount of energy required to maintain life processes in your body
3500 kcal = 1 pound ________
Obesity Obesity - excess body ___ ___________ - weighing
more than 10% over the standard weight for height
______________ - 10% under the standard
Obesity Cont.Results of Obesity Increase risk of heart disease “ “ “ ___________ “ “ “ heart attacks “ “ “ certain _________ Quality of life _____________ HBP, Diabetes, HB-Cholesterol,
Atherosclerosis
“Anorexia Nervosa”‘without appetite’ ‘of nervous origin’
Def. - __________________ of becoming obese and results in self-induced starvation.
Compare ourselves to models/actors Most are females in _________________
Anorexia Cont.
Signs– low __________ intake
– great interest in _____
– obsessed with exercise
– emotional problems
– ________ body image
– denial of prob.
Symptoms– _______________
– constipation
– hormonal changes
– heart damage
– decreased HR
– No __________ cycle
– __________
Bulimia“Binge and Purge” Involves overeating
and some form of purging
Know they have a prob.
Types of Purging–
–
–
Side effects of Purging– ______________
– Kidney Damage
– Eroded ________
– _________ damage in Stomach, esophogus and mouth
– Nutrient deficiencies
Positive and Negative Effects
Commonly Reported Positive Effects Commonly Reported Negative Effects
– Both Sexes– Men– Women– Children
» See Handout
Legal Supplements
Creatine Monohydrate Androstenedione (Mark McGwire) Supplements do not fall under USFDA
administration. Therefore they are ____ __________ for purity, potency, and long or short term side effects
Creatine Monohydrate
Creatine Monohydrate > Creatine Phosphate Helps convert ____(Adenosine Diphosphate) >
_____ (Adenosine Triphosphate) ATP is used to produce energy during exercise A ____________ Supplement Stockpiles extra phosphates
Positive Effects
Prolongs peak _______________ Reduces muscle recovery time Help rebuild ______________ mass Correct creatine deficiencies