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Chapter 6Physical Fitness
Lesson 6.1 The Benefits of Improved Physical Fitness
Lesson 6.2 The Components of Physical Fitness
Lesson 6.3 Fitness Safety
The Benefits of Improved Physical Fitness
Lesson 6.1
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Warm-UpWhat are the health benefits of physical activity?
Improves
Lowers
Strength of immune system to better ward off illness Mental health (mood, ability to cope with stress)Sleep quality Intellectual health (learning, thinking, concentration, judgment)Risk of cancers (colon,lungs, and—for females— Risk of cardiovascular diseaseuterus and breast) (heart attack, stroke)
Strength of lungsRisk of diabetes
Strength of muscles
Risk of overweight Strength of bonesand obesity
Pain due to arthritis
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Physical Activity vs. Exercise
• Physical activity: structured exercise as well as other activities that use energy– Examples: biking to school, dancing
in your room, playing Frisbee
• Exercise: a type of physical activity that is planned, structured, and purposeful– Examples: exercises done in PE
class, running every day, training for a specific sport
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Health Benefits of Physical Activity
• Lowered risk of disease• Stronger bones and muscles• Weight control• Improved sleep• Improved mental health• Improved academic
performance
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Click here for the Unit 3 video, “Exercise! The Infomercial”
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Physical Activity in Daily Life
• Create a fitness program that matches up well with your daily life– Choose activities that you enjoy– Exercise with a friend– Use available school and
community programs– Do what works best for you
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What daily habits can you change to include more physical activity in your life?
– Watch less TV
– Spend less time on the computer
– Join a team sport – Jog with a friend each morning
Critical Thinking
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The Components of Physical Fitness
Lesson 6.2
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Health-Related or Skill-Related?
• Health-related fitness: fitness that is used to easily perform daily activities– Components: cardiorespiratory
fitness, endurance, muscle strength, flexibility
• Skill-related fitness: fitness that is used to perform successfully in a particular sport or leisure activity– Components: speed, agility,
balance, power, coordination, reaction time
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Cardiorespiratory Fitness
• How efficiently the cardiovascular and respiratory systems deliver oxygen to muscles during prolonged activity– Running, gardening, dancing,
shoveling snow, etc.– Maintains the health of the heart
and lungs– Heart is strengthened, improving
blood flow and the transportation of oxygen and nutrients throughout the body
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FITT for Fitness
• Frequency: how often you engage in physical activity
• Intensity: how much energy the body uses per minute during physical activity
• Time: how long you engage in physical activity during each session
• Type: the kind of physical activity that you engage in
These key factors must be varied and manipulated to allow a gradual and safe improvement in fitness.
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Your Heart Rate
• Target heart rate: to aim for when performing aerobic exercise; varies by age– 220 – age in years = maximum heart
rate in beats per minute (bpm)
• Taking your pulse: – Find your pulse on the artery of the
wrist in line with your thumb– Place the tips of your index and
middle fingers over the artery– Start counting on a beat, which is zero– Count the number of heartbeats for a
full 60 seconds
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Think Further
Find your pulse, using the method described on the previous slide.
Calculate your target heart rate (220 – your age = target heart rate)
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Muscular Endurance and Strength
• Endurance: the length of time for which a particular group of muscles can continue to exert force
• Strength: the ability of a muscle to exert force against resistance– Strength training– Strength training guidelines
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Flexibility
• The ability to bend without injury or breakage
• Determined by the elasticity of your muscles and connective tissues
• Range of motion– Measures flexibility– Tells how far a joint can move
in a particular direction
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Think Further
Increase your flexibility…– Before stretching, engage in
5 to 10 minutes of low- or moderate-intensity cardiorespiratory activity
– Stretch your muscle so you can feel tightness, not pain
– Hold the stretch for 10 to 30 seconds, but do not bounce
– Breathe naturally to provide oxygen to your muscles
– Repeat each stretch 2 to 4 times
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Skill-Related Fitness
• Speed• Agility (the ability to quickly
change the body’s momentum and direction)
• Balance (holding a particular body posture or position on a stable or unstable surface)
• Power (combination of strength and speed)
• Coordination• Reaction time (the quickness of
a response)
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Personal Fitness Plan
• Determine your current level of fitness– Measure your pulse after
exercise, see how many push-ups you can do, measure your weight or BMI
• Develop a plan to help you achieve your specific goals
• Create a balanced plan– At least 150 minutes of
moderate-intensity aerobic exercise each week and at least 2 days of strength training
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Staying on Track
• Select activities you can do, given the time, space, and equipment available to you
• Try cross training• Keep records of your plan,
when you will exercise, and the goals you want to achieve
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Develop a fitness plan…– What is your current level
of fitness?– What components of
fitness do you want to improve?
– What are your goals?
Critical Thinking
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Fitness Safety
Lesson 6.3
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General Principles
• Start slowly• Don’t overdo it• Warm up and cool
down before and after exercising
• Stay hydrated
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To stay hydrated, would you choose…
– water?– soda?– chocolate milk?– sports drink?– an energy drink?
Critical Thinking
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Further Guidelines
• Use proper equipment for your physical activity
• Follow the rules• Practice good sportsmanship
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Extreme Weather Conditions
• Heat and humidity– Try to avoid exercise– Stay hydrated by drinking water– Be aware of the signs of heat
stroke, dehydration, and heat exhaustion
• Cold weather– Check the temperature– Protect your head, hands, feet,
and ears– Stay hydrated– Know the signs and symptoms
of frostbite and hypothermia
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Think Further
• The temperature was cooler when you came out for a hike, but the day gets very warm by noon, and you’ve run out of water. Should you turn back or keep hiking?
• Today began like a regular winter day, but the wind chill became worse. Should you continue playing hockey or go back inside?
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Health and Fitness
• Seek medical attention immediately if you…– Experience severe pain– See swelling around a
particular part of your body– Experience pain that
makes it difficult for you to engage in normal daily activities, such as walking and sleeping
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Health Concerns for Women
• Female athlete triad– Can occur in girls who play
sports or exercise intensely– A combination of three
conditions:• Disordered eating (avoiding
certain foods, eating too few calories, eliminating consumed calories in an unhealthy way
• Amenorrhea (abnormal absence of a menstrual period)
• Osteoporosis (weak bones)
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