Chapter 3

Physical Fitness and Your Health

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

Benefits to Physical Health

Helps reduce fatigue and muscle stiffnessBoosts the immune systemDelays the onset of osteoporosisHelps the body heal fasterIncreases the functioning of many systems

in the bodyHelps control weight

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 caloriesExcess calories are stored as fat

Benefits to Emotional Health

Reduces stress and muscle tensionStimulates the creative centers in the brainBuilds self esteem

Benefits to Social Health

Get to know people on a team or at the gym

Learn about cooperation and teamwork

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

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

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

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.

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

The Workout

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

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 (don’t press

to hard)Normal rate?

Blood Pressure

Blood Pressure (BP)Systolic- pressure in the arteries during

ventricular contraction (top number)Increase with exerciseDiastolic- pressure in arteries during

ventricular relaxation (bottom number)Should remain the sameNormal Rate?

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

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.

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

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.

Avoiding Injuries

Weather related injuries Frostbite- is a condition that results when the

body tissue becomes frozen Hypothermia- body temperature is dangerously

low