Ch. 8 Fitness

REACHING YOUR FITNESS GOALS

FITNESS

What is the difference between Aerobic and Anaerobic exercise?

VOCABULARY

Totally fit – able to handle physical, mental, emotional, and social day-to-day challenges without feeling exhausted.Physically fit – ready to handle whatever comes your way from day-to-day.

VOCABULARYAerobic exercise – nonstop, repetitive, vigorous exercise that increases breathing and heart rate. (cross country, swimming, skiing)Anaerobic exercise – involves great bursts of energy in which the muscles work hard to produce energy. (weight lifting, gymnastics, sprints)

BENEFITS OF BEING PHYSICALLY FIT

(Look at definition of totally fit)increases energy – plowers blood pressure – pimproves muscle tone – pprovides opportunity to meet new people – sprovides opportunities to share common goals – ssharpens alertness – mincreases self esteem – m/ereduces stress – m/e

FITNESS AND YOUYour physical fitness potentialGetting started in a fitness program– Do the benefits appeal to you?– Which of the benefits would you like to

achieve first?– keep your goals challenging, but

realistic– Lots of people can help you; parents,

sibling, friends, coach, teacher, but the most important person is you!

TECHNOLOGYWe must make a special effort to exercise in today’s world!Technology has removed physical activity, in daily activities. (jobs, chores, etc…)Today’s youth has a shorter life expectancy than their parents!

CH. 8 Sec. 2 Elements of Fitness

What are the 5 Elements of Fitness?

What are factors that influence your Fitness Potential?

VOCABULARYMuscle strength – the most weight you can lift or the most force you can exert at one time.Muscle endurance – the ability of your muscles to exert a force over time without becoming overly tired.Flexibility – your ability to move within the range of motion for each joint.

VOCABULARY

Heart & Lung endurance – how effectively your heart and lungs work during exercise and how quickly they return to normal after exercise.Body composition – the proportion of body fat in comparison with lean tissue, such as muscle and bone.

Body CompositionBMI – Body Mass Index– estimates obesity– (divide body wt. by ht. squared) X 703Caliper Test– Tool/gauge– Loose skinUnder Water Weighing– Water/weight displacement– Weigh outside/inside water

Body Composition

BMI – Body Mass Index– (divide body wt. by ht.(inches) squared)

X 703

Underweight: Less than 18.5Healthy weight 18.5 to 24Overweight: 25 to 29.9Obese: 30 to 39.9Severely Obese: 40 or higher

FITNESS

People of all body types, ages, ability levels, and levels of general health can reach their own potential levels of physical fitness!

Factors that Influence Fitness Potential

inherited traitslong lasting illness and conditions (asthma, lung disorder)weak joints or other bone problems

You should always check with a doctor before setting goals to improve your physical fitness!

Finding Target Pulse Rate

Every person has a Maximum Heart Rate (MHR), which gradually decreases with ageOver 85% of MHR is dangerousUnder 60% of MHR doesn’t do heart and lungs much goodBetween 60% – 80% of MHR gives you the most benefit

FORMULA

Resting Heart Rate = During rest/inactivity

Working Heart Rate = During activity

What is your RHR?• Finding your pulse

– WristHold opposite arm out, arm straightFirst two fingers togetherPress the pads of your fingers firmly against wrist

– NeckHalf way between chin and jaw bone

FORMULA

Maximum Heart Rate = 220 – AGEMHR = 220 - ___________

Target Heart Rate (Range) = During exercise– MHR X 60% = low range– MHR X 80% = high range

THR = _______ to _______

Ch. 8 Sec 3 Planning a Fitness Program

What are the best exercises to meet your fitness goals?Time to exercise?How often/how hard (intensity) of exercise?

VOCABULARY

Warm-up – A period of mild exercise that gets your body ready for vigorous exercise.Cool-down – A period of gentle exercise that gets your body ready to stop exercising.

CHOOSING THE RIGHT EXERCISE

Set a fitness goal!Choose an exercise program that will help reach your goal

Aerobic exerciseAnaerobic exerciseA combination of aerobic and anaerobic exercise

WHEN AND WHERE TO EXERCISE

Do one form of exercise every dayBalance your activities throughout the weekMake a weekly fitness scheduleYour exercise program should help you meet your personal fitness goals

EXERCISE STAGES

Warm-upWorkoutCool-down

All three are important/neither should be skipped!

WARM-UP

Body gradually changesTemperature risesHeartbeat rate increases (more blood flows to muscles)

WORKOUT

Work to reach your specific fitness goalsTakes 1 full day for muscles to recover from muscular strength exerciseStart at comfortable level and build up gradually

THE FIT PRINCIPLEExercise Frequency - # of times you exercise each weekExercise Intensity – Amount of energy you use when you exercise– Measured by pulse rate– Increase the speed of workout (to

increase intensity)Exercise Time – Amount of time during one workout Session

COOL-DOWNContinue the motions of the exercise at a slower rate– Or different exercises that work the

same muscles you used during the workout

If you do not cool-downBlood can collect in your musclesWaste from cells can build up in your blood and result in muscle pain (lactic acid)Result in feeling sick

SAFETY

Choose a safe placeChoose a safe timeWear proper clothingDrink plenty of fluidsEtc… (p. 250)

BENEFITS OF EXERCISE/FITNESS

Feel betterSleep betterMore energyLess body fatMore muscleFeel more confident

Ch. 8 Sec. 4 INDIVIDUAL AND TEAM SPORTS

Advantages of individual sports?Advantages of team sports?Benefits of lifetime sports?

VOCABULARYIndividual Sports – Sports that you can do on your own or with a friend.Team Sports – Organized physical activities involving skill, in which a group of people play together on the same side.Lifetime Sports – Exercise activities that can be continued throughout life.

INDIVIDUAL SPORTS

AdvantagesMore flexible than team sportsCan do them when you feel like itNo specified timeParticipate as long as you wishIts up to you!

TEAM SPORTS

AdvantagesExercising with other people can be funWhen exercise is fun you are more likely to continue with itCan improve your mental/social health as well as your physical healthOpportunity to work with people toward a common goalPractice communication, cooperation, and compromise skills (social skills)

LIFETIME SPORTSAs people age, their exercise opportunities, abilities, and interests changeMost team sports are played by young people, and are hard on the bodyLearning to enjoy lifetime sports at a young age can help you keep fit in the long run

Canoeing, kayaking, hiking, dancing, cross-country skiing, walking/jogging, golfing (walking), swimming, bicycling, tennis, etc…