CHAPTER 6CHAPTER 6
PHYSICAL FITNESS FOR LIFEPHYSICAL FITNESS FOR LIFE
Section 1: Physical Fitness Section 1: Physical Fitness and Your Healthand Your Health
PHYSICAL FITNESSPHYSICAL FITNESS
The ability of the body to perform The ability of the body to perform daily physical activities without daily physical activities without getting out of breath, sore, or getting out of breath, sore, or
overly tiredoverly tired
CHRONIC DISEASECHRONIC DISEASE
A disease that develops A disease that develops gradually and continues over gradually and continues over
a long period of timea long period of time
PhysicalPhysical benefits of physical benefits of physical activityactivity
Heart and lungs Heart and lungs get strongerget strongerBuilds muscular Builds muscular strength, strength, endurance, and endurance, and flexibilityflexibilityGood muscle to fat Good muscle to fat ratioratioMetabolic rate is Metabolic rate is increasedincreased
MentalMental benefits of physical benefits of physical activityactivity
Reduce anxietyReduce anxiety
Reduce depressionReduce depression
Increase self-Increase self-confidenceconfidence
Improve imageImprove image
SocialSocial benefits of physical benefits of physical activityactivity
Working together Working together on a teamon a team
Develop Develop communication communication skillsskills
Meet new peopleMeet new people
HEALTH-RELATED FITNESSHEALTH-RELATED FITNESS
5 qualities that are necessary 5 qualities that are necessary to maintain and promote a to maintain and promote a
healthy bodyhealthy body
5 COMPONENTS OF HEALTH-5 COMPONENTS OF HEALTH-RELATED FITNESSRELATED FITNESS
MUSCULAR STRENGTHMUSCULAR STRENGTH
MUSCULAR ENDURANCEMUSCULAR ENDURANCE
CARDIORESPIRATORY ENDURANCECARDIORESPIRATORY ENDURANCE
FLEXIBILITYFLEXIBILITY
BODY COMPOSITIONBODY COMPOSITION
1. MUSCULAR STRENGTH1. MUSCULAR STRENGTHAmount of force that a muscle can apply in Amount of force that a muscle can apply in a given contraction a given contraction
exampleexample: lifting weights: lifting weights
2. MUSCULAR ENDURANCE2. MUSCULAR ENDURANCEThe ability of the muscles to keep working The ability of the muscles to keep working over a period of timeover a period of time
exampleexample: cross country skiing: cross country skiing
3. CARDIORESPIRATORY 3. CARDIORESPIRATORY ENDURANCE ENDURANCE
The ability of your heart, lungs, blood The ability of your heart, lungs, blood vessels, and blood to deliver oxygen and vessels, and blood to deliver oxygen and nutrients to all of your body’s cellsnutrients to all of your body’s cells
exampleexample: running: running
4. FLEXIBILITY4. FLEXIBILITYThe ability of the joints to move through The ability of the joints to move through their full range of motiontheir full range of motion
exampleexample: stretching: stretching
5. BODY COMPOSITION5. BODY COMPOSITIONRefers to the ratio of lean body tissue to Refers to the ratio of lean body tissue to body fat tissuebody fat tissue
exampleexample: eating healthy: eating healthy
BODY FAT PERCENTAGEBODY FAT PERCENTAGEFemales: 14-21%Females: 14-21%
Males: 9-15%Males: 9-15%
RESTING HEART RATE RESTING HEART RATE (RHR)(RHR)
The number of times the The number of times the heart beats per minute while heart beats per minute while
at restat rest
RECOVERY TIMERECOVERY TIME
The amount of time it takes The amount of time it takes for the heart to return to RHR for the heart to return to RHR
after an activityafter an activity
2 TYPES OF ACTIVTY2 TYPES OF ACTIVTYAnaerobicAnaerobic: : muscle cells muscle cells produce energy produce energy without using without using oxygen oxygen ExampleExample: weight : weight lifting and sprinting lifting and sprinting
AerobicAerobic: muscle : muscle cells use oxygen to cells use oxygen to produce energy for produce energy for movement movement ExampleExample: long : long distance runningdistance running
Section 2: Planning Your Section 2: Planning Your Fitness ProgramFitness Program
What to think about before What to think about before starting???starting???
Do you have any Do you have any health concernshealth concernsAre you healthy Are you healthy enoughenoughWhat types of What types of activities do you activities do you enjoyenjoyHow much will your How much will your planned activities planned activities costcost
TARGET HEART RATE ZONETARGET HEART RATE ZONEA heart rate range within which the most A heart rate range within which the most gains in cardiorespiratory health will occurgains in cardiorespiratory health will occur
Normally between 60-85% of your Normally between 60-85% of your maximum heart ratemaximum heart rate
Calculate Your THR ZoneCalculate Your THR Zone1.1. Determine your Determine your
MHRMHR
220-age220-age
2. Find your THR 2. Find your THR zone zone
*multiply your *multiply your MHR by .6 and MHR by .6 and also by .85 also by .85
THR for a 16 year oldTHR for a 16 year old
220 – 16= 204220 – 16= 204
204 * .6 = 122204 * .6 = 122
204 * .85= 173204 * .85= 173
122 – 173 beats per minute122 – 173 beats per minute
Sit-Up StandardsSit-Up StandardsBOYSBOYS
Age 14Age 14 24-2524-25
Age 15-17Age 15-17 24-4724-47
GIRLSGIRLS
Age 14Age 14 18-3218-32
Age 15-17Age 15-17 18-35 18-35
One Mile Run StandardsOne Mile Run StandardsBOYSBOYS
Age 14Age 14 9:30-7:009:30-7:00
Age 15Age 15 9:00-7:00 9:00-7:00
Age 16-17Age 16-17 8:30- 8:30-7:007:00
GIRLSGIRLS
Age 14Age 14 11:00- 11:00-8:308:30
Age 15Age 15 10:30- 10:30-8:008:00
Age 16-17Age 16-17 10:00- 10:00-8:008:00
FITTFITT
A formula made up of A formula made up of frequency, intensity, time, frequency, intensity, time,
and type of exerciseand type of exercise
Cardiorespiratory EnduranceCardiorespiratory EnduranceFrequency:Frequency: 3 to 5 times per week 3 to 5 times per week
Intensity:Intensity: 85% MHR for 20 minutes 60% for 60 85% MHR for 20 minutes 60% for 60 minutesminutes
TIMETIME 20 to 60 minutes 20 to 60 minutes
Type:Type: aerobic activity such as jogging aerobic activity such as jogging
Muscular Strength / EnduranceMuscular Strength / EnduranceFrequency:Frequency: 2 to 4 days per week 2 to 4 days per week
Intensity:Intensity: 8 to 12 reps 2 to 3 sets 8 to 12 reps 2 to 3 sets
Time:Time: 30 to 60 minutes 30 to 60 minutes
Type:Type: anaerobic activity such as weight lifting anaerobic activity such as weight lifting
When will I see results???When will I see results???The length it takes to see a difference The length it takes to see a difference varies from person to person. On average, varies from person to person. On average, it takes about 6 weeks to really notice a it takes about 6 weeks to really notice a difference.difference.DON”T GET DISCOURAGED!!!!!DON”T GET DISCOURAGED!!!!!
Section 3: Exercising The Section 3: Exercising The Safe WaySafe Way
DEHYDRATIONDEHYDRATION
A state in which the body has A state in which the body has lost more water than has lost more water than has
been taken in been taken in
OVERTRAININGOVERTRAINING
Caused by exceeding the Caused by exceeding the recommendations of the FITT recommendations of the FITT
formulaformula
Ways to Avoid Sports InjuriesWays to Avoid Sports InjuriesGet conditionedGet conditioned
Warm up and Cool downWarm up and Cool down
Avoid dehydrationAvoid dehydration
Avoid overtrainingAvoid overtraining
Warning Signs of OvertrainingWarning Signs of OvertrainingPermanent InjuryPermanent Injury
Feelings of chronic Feelings of chronic fatiguefatigue
DehydrationDehydration
Loss of appetite and Loss of appetite and weightweight
Loss of interest in Loss of interest in working outworking out
Poor athletic Poor athletic performance and poor performance and poor school performanceschool performance
““Records are meant to be Records are meant to be broken, not Athletes”broken, not Athletes”
Cal Ripken JR.Cal Ripken JR.
Treating Minor Sports InjuriesTreating Minor Sports InjuriesRR est est
II ce ce
CC ompression ompression
EE levation levation
COMMON INJURIES and COMMON INJURIES and TREATMENTTREATMENT
Connective TissueConnective Tissue
Ligament:Ligament: connects bone to bone connects bone to bone
Tendon:Tendon: connects muscle to bone connects muscle to bone
Cartilage:Cartilage: found in various parts of found in various parts of the body especially joint. Cushions the body especially joint. Cushions against shockagainst shock
Ligament SprainLigament SprainCauseCause: forcing a joint to move beyond its normal : forcing a joint to move beyond its normal limits can cause ligament fibers to tearlimits can cause ligament fibers to tear
TreatmentTreatment: RICE and strengthening of the : RICE and strengthening of the muscles and tendons around the joint through muscles and tendons around the joint through rehabilitationrehabilitation
FRACTUREFRACTURECause:Cause: extreme stress and strain causes extreme stress and strain causes cracks in bonecracks in boneTreatment:Treatment: immediate medical immediate medical attention; rest and immobility for 6 to 8 attention; rest and immobility for 6 to 8 weeksweeks
CONCUSSIONCONCUSSIONCause:Cause: a blow to the head, face, or jaw that a blow to the head, face, or jaw that causes the brain to be shaken in the skullcauses the brain to be shaken in the skull
Treatment:Treatment: rest under observation; medical rest under observation; medical attention if there is unconsciousnessattention if there is unconsciousness
COMMON SUPPLEMENT COMMON SUPPLEMENT INGREDIENTS AND DRUGSINGREDIENTS AND DRUGS
CAFFEINECAFFEINEHow does it affect the body?How does it affect the body? A central A central nervous system stimulant that makes you feel nervous system stimulant that makes you feel awake and alertawake and alertDangers:Dangers: raises blood pressure and heart rate; raises blood pressure and heart rate; affects sleep, mood, and behavior; can lead to affects sleep, mood, and behavior; can lead to dehydration by increasing urinationdehydration by increasing urination
ANABOLIC STEROIDSANABOLIC STEROIDSHow does it affect the body?:How does it affect the body?: increase increase muscle size and strengthmuscle size and strengthDangers:Dangers: increase aggressive behavior, and risk increase aggressive behavior, and risk of kidney tumors; can cause severe acne, of kidney tumors; can cause severe acne, testicular shrinkage, and fatal damage to heart testicular shrinkage, and fatal damage to heart muscle; can stunt growth in teensmuscle; can stunt growth in teens
Section 4: SleepSection 4: Sleep
TEENS NEED ABOUT 9 HOURS AND 15 TEENS NEED ABOUT 9 HOURS AND 15 MINUTES OF SLEEP A NIGHTMINUTES OF SLEEP A NIGHT
STAGES OF SLEEPSTAGES OF SLEEP
NREM:NREM: non rapid eye movement non rapid eye movement
REM:REM: rapid eye movement or rapid eye movement or “dream sleep”“dream sleep”
TIPS FOR GETTING ENOUGH TIPS FOR GETTING ENOUGH SLEEPSLEEP
Develop a routineDevelop a routineExercise dailyExercise dailyLimit caffeineLimit caffeineRelaxRelaxSay “NO” to all nightersSay “NO” to all nightersYour bed is for sleepYour bed is for sleep
““I should have stopped playing I should have stopped playing video games earlier last night”video games earlier last night”
KEY TERMSKEY TERMS
Insomnia:Insomnia: an inability to sleep, an inability to sleep, even if one is physically exhaustedeven if one is physically exhausted
Sleep apnea:Sleep apnea: a sleeping disorder a sleeping disorder characterized by interruptions of characterized by interruptions of normal breathing patterns during normal breathing patterns during sleepsleep