Unit 2

Physical Fitness and Nutrition

Physical FitnessWhat is Physical Fitness

– the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands

Components of Physical Fitness– Body Composition

• The ratio of fat to lean tissue including muscle, bone, water, and connective tissue – including ligaments, tendons, and cartilage

– Flexibility• The ability to move a body part through a full range of motion

– Muscular Strength• The amount of force a muscle can exert

– Muscular Endurance• The ability of muscles to do difficult physical task

– Cardiorespiratory Endurance• The ability of the heart, lungs, and blood vessels to send fuel and oxygen to the

body’s tissues during long periods of vigorous activity

Benefits of Physical Fitness• Improved well bring– Nervous system – improved reaction time– Circulatory System – exercise strengthens the heart– Respiratory System – increased lung capacity– Weight Control• Metabolism

– The process by which your body gets energy from food.

Exercise• Aerobic Exercise

– Activity in which oxygen is continuously taken in for a period of at least 20 minutes• Examples

– Jogging

• Anaerobic Exercise– Intense burst of activity in which

the muscles work so hard that they produce energy without using oxygen• Examples

– 100 Meter Dash

• Isometric Exercise– Activity that uses tension to

improve muscular strength with little to no movement of the body.

• Isotonic Exercise– Activity that combines muscle

contraction with repeated movement

• Isokinetic Exercise– Activity that involves resistance

through an entire range of – motion

Exercise Program• Principles

– Overload – working the body harder than it is normally worked– Progression – a gradual increase in overload necessary to achieving higher

levels of fitness– Specificity – particular exercises and activities to improve particular areas

of fitness

• Warming up – engaging in activity that prepares the muscle for work that is to come

• Working out– F.I.T. Training

• Frequency – how often you exercise (3 to 4 days per week)

• Intensity – how hard you exercise (based on Heart Rate)

• Time – how long you exercise (20-30 Minutes)

Fitness

• Health Related Fitness• Skill Related Fitness

– Agility – the ability to control the body’s movements and to change the body’s position

– Balance – the ability to remain upright either while standing still or moving

– Coordination – the ability to use two or more body parts together well, or use senses with body parts

– Speed – the ability to move a distance or complete a body movement in a short period

– Reaction Time – the rate of movement once a person realizes the need to move

– Power – the ability to use force with great speed

Injuries• Minor Injuries

– Muscle Cramp – spasm or tightening of a muscle– Strain – condition where muscles have been overworked– Sprain – an injury to tissues surrounding a joint

• Treatment – R.I.C.E.– Rest – avoid using the injured muscle or joint– Ice – helps reduce swelling (20 minutes on, 20 Minutes off)– Compression – light pressure through the use of bandages– Elevation – Raise the affected limb above the heart

Injuries

• Major Injuries– Fractures – any type of break in a bone– Dislocations – results when a bone slips its normal

position– Tendinitis – tendons are stretched or torn from

overuse

Nutrition

• Hunger vs. Appetite?– Hunger is the natural drive that protects you from starvation– Appetite is the desire rather than the need to eat

• Nutrients – Carbohydrates, Proteins, and Fats– Carbohydrates – the starches and sugars found in foods

• Simple Carbs – sugars - naturally produced in fruits and vegetables• Complex Carbs – starches - found in rice, grain, nuts, and potatoes

– Proteins – nutrients that help build and maintain muscle• Complete Proteins – include milk, egg, cheese• Incomplete Proteins – plants, nuts, grains

– Fats – a type of lipid, a fatty substance that does not dissolve in water• Saturated Fats – Animal Fats and Tropical Oils• Unsaturated Fats – Vegetable Fats and Oils

Nutrition

• Vitamins– Compounds that help regulate many vital body processes

• Water Soluble – B, C• Fat Soluble – A, D, E, K

• Minerals– Inorganic substances that the body cannot manufacture but

they act as catalyst, regulating many vital body processes

Food Guide Pyramid

Body Weight vs. Body Fat

• Overweight – weighing more than 10 % over the standard weight for your height

• Obese – excess body fat• Underweight – being 10 % or more below normal weight• Undernourished – not consuming enough calories for normal

body functions

Measuring Your BMI• Multiply your weight by 703• Multiply your height in inches by itself• Divide the two

Weight Control

• Good ways vs. Bad ways– Fasting– Diet Pills

• Eating Disorders– Anorexia Nervosa – a disorder in which

the irrational fear of the becoming obese results in severe weight loss from self induced starvation

– Bulimia Nervosa – a disorder which cycles from overeating are followed by some form of purging.

Lifestyle Choices

• Vegetarian – people who do not eat meat• Vegans – vegetarians who only eat foods of plant origin