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PHYSICAL FITNESS & EXERCISE
1. Each learner will understand the meaning of physical fitness and the 5 fitness indicators.
2. Students will gain a knowledge of FITT safety.3. Students will recognize the two types of exercises; aerobic and
anaerobic.4. Individuals will develop an understanding of other health
indicators, i.e. body composition, resting heart rate, blood pressure, Indian Hills Middle School
PHYS
ICAL F
ITNES
S:
The
Presi
dents
Counci
l on P
hysic
al F
itnes
s
and S
ports
descr
ibes
fitn
ess
as “
The
abili
ty to
per
form
dai
ly ta
sks
vigoro
usly
and a
lert
ly, w
ith e
nergy
left o
ver f
or
enjo
ying le
isure
-tim
e ac
tiviti
es a
nd
mee
ting th
e dem
ands
of life
.
5 Fitness Indicators:
1. Cardiovascular (CR) endurance – the efficiency with which the body delivers oxygen and nutrients needed for muscular activity. The wellness of your heart and lungs.
2. Muscular strength – the greatest amount of force a muscle or muscle group can exert in a single effort.
3. Muscular endurance – the ability of a muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of time.
4. Flexibility – the ability to move the joints through an entire, normal range of motion.
5. Body composition – the amount of body fat a person has in comparison to his total body mass (muscle and bone).
Determines levels of fitness and can be measured and improved upon.
F.I.T.
T.
FREQUENCY,
INTENSIT
Y, TIM
E, AND
TYPEA person must include several factors into any successful fitness training program to improve fitness levels. Ask yourself?1. How often do I exercise?2. How hard do I exercise?3. How long do I workout?4. What type of exercise should I do?
Successful training program to improve fitness levels:
FREQUENCY
A per
son s
hould
wor
kout 3
-5 ti
mes
a
wee
k dep
endin
g on th
e ex
erci
se a
nd a
gradual
build
ing p
roce
ss s
hould
take
place
to m
ainta
in 5
day
s per
wee
k.
Over t
rain
ing in
crea
ses
inju
ry s
o re
st
days
are
impor
tant f
or p
hysic
al
reco
very
.
INTENSITY:
It represents the degree of effort that an individual would train.• How much weight is lifted or how fast an individual should run
are examples.
• Significant changes of cardiorespiratory (CR) fitness are brought about by sustaining a 60-80% training heart rate during exercise.
• Age makes a difference for training heart rate (THR). The older an individual is the lower the THR and the younger the individual the higher the THR. Ages 12-14 train as high as 85%.
TRAINING HEART RATE:Formula: 220 (maximum heart rate) – age x 85% (high) = THR
Time
or
Duratio
n
An indiv
idual
shou
ld e
xerc
ise
30
min
utes
or lo
nger to
impro
ve u
pon
and m
ainta
in c
ardio
vasc
ular
impro
vem
ents
. 15 m
inute
s is
the
min
imal
tim
e fo
r a c
ardio
vasc
ular
exer
cise
.
TYPE OF EXERCISES:
Aerob ic Anaerob ic
Aerobic – requires large amounts of oxygen exchange, uses the large muscles of the body, and activities are rhythmic, i.e. running, swimming, bicycling, stair climbing, rope skipping
Anaerobic – exercises of short duration of time, explosive, stop go exercises, i.e. lifting weights, sprinting, sports
Aerobic Exercise
J o g g i n g , s w i m m i n g , c r o s s -c o u n t r y s k i i n g , j u m p i n g r o p e , b i k i n g , a e r o b i c d a n c i n g , s t a i r c l i m b i n g
Aerobic exercise is best for training the heart, lungs, and muscles for better sport activity. It reduces health risks, i.e. obesity, high blood pressure, diabetes. It improves attitude and stimulates the mind. It should be the main focus in your exercise program.
Anaerobic Exercises:T h e m o s t e ff e c t i v e w o r k o u t i s a c o m b i n a t i o n o f b o t h a e r o b i c a n d a n a e r o b i c e x e r c i s e .
Lifting weights, playing sport activities: basketball, volleyball, tennis, softball, football
SPORT ACTIVITY: Allows for self expression, supports fitness, creates friends and confidence, & demands excellence in character.
B o d y C o m p o s i t i o n : r e f e r s t o t h e a m o u n t o f b o d y f a t v e r s e s b o n e , m u s c l e , a n d s i n e w . B o y s : 1 6 % b o d y f a t , G i r l s : 2 0 % b o d y f a t . T h e b e s t w a y t o m e a s u r e b o d y f a t i s h y d r o s t a t i c w e i g h i n g . B M I m e a s u r e s b o d y m a s s b y m e a s u r i n g w e i g h t a n d h e i g h t t o c r e a t e a n i n d e x o f y o u r p e r c e n t b o d y f a t .
B l o o d P r e s s u r e - r e f e r s t o t h e p r e s s u r e c r e a t e d a s b l o o d p a s s e s t h r o u g h t h e h e a r t a n d a r t e r i e s o f t h e c i r c u l a t o r y s y s t e m . A v e r a g e b l o o d p r e s s u r e ; s y s t o l i c 1 2 0 / 8 0 d i a s t o l i c .
R e s t i n g H e a r t R a t e - t h e l o w e r t h e r e s t i n g h e a r t r a t e o f a n i n d i v i d u a l t h e b e t t e r c o n d i t i o n o f t h e h e a r t . A n a t h l e t e s r e s t i n g h e a r t r a t e w o u l d b e l o w e r i n t h e 5 0 ’ s b u t a n a v e r a g e r e s t i n g H R w o u l d b e i n t h e 7 0 ’ s f o r m o s t o t h e r s
Health Assessments:
WORKO
UT
REGIMEN
YOU
R F
I TN
E S S WO
RKO
UT S
HO
UL D
I NC
LUD
E SO
ME T H
I NG
FR
OM
EAC
H
OF T
HE F
I TN
E S S IN
DI C
AT OR
S .
Follow up /review questions: Answer the following questions on a separate piece of paper, with your name and class period on it.
1. What are the 5 components of fitness?
2. What is F.I.T.T.?
3. What are the two types of exercises?
4. Name an exercise from each of the two categories.
5. Which exercise should be the focus of your workout?
Good Health Review!