Physical Fitness

Unit # 2

Can Muscle Men Be Flexible???

Physical Fitness

Def. The ability to carry out ____________ easily and have enough reserve energy to respond to ___________ demands

Carry grocery bags and not let your car get hit.

5 Components of Physical FitnessCCan an MMuscle uscle MMen en BBe e FFlexible?lexible?

Health Related Components– C– M– M– B– F

Cardio-respiratory Endurance

Def. - Ability of the heart, lungs and blood vessels to send _____________ to body’s tissues during long periods of vigorous __________

Example Tests: One mile Run/Walk, 3 Minute step test

Muscular Strength

Def. - ability to exert force against resistance (_____________________)

Example Tests: Bench press, shoulder press, squats, etc.

Muscular Endurance

Def. - ability of muscles to work over a long period of time _____________________

Example Tests: Max sit-ups or pull-ups, flexed arm hang, max. reps

Body Composition

Def. - The percentage of ____, lean muscle, connective and _________________ tissue– Amount of _______ in relation to total body

weight.

Methods of Measurement: Weight Charts, Skin Calipers (more areas measured the better - at least 5), Hydro-static Weighing

Teen Boys – _____%; Teen Girls – _____%

Flexibility“The Forgotten Component”

____________________ around a joint or series of joints

Prevents injury and muscle soreness Methods of Measurement: Seated Reach,

trunk lift Stretching - slow tension, do not ________

– ______ - Proprioceptive Neuro-muscular Facilitation

Performance Related Fitness Components Agility Balance Coordination Power Reaction Time Speed

Performance Related Fitness Cont..

Agility - ability to change position of the body rapidly and ___________ _____________

Balance - ability to assume or maintain any ________________ with control and stability

_____________- ability to combine vision or other senses with movements of the body

Power - ability to do strength performance quickly, combining factors of_________________

_____________ - amount of time it takes to get moving once you need to move

Speed - ______ it takes to perform a movement

Difference between Performance Related and Health Related Fitness ___________ Related Fitness can be

drastically changed, where _____________ Related Fitness can only be changed minimally or not at all.

Two types of Exercise:Anaerobic vs. Aerobic Anaerobic - _______________/short bursts

of energy– ex. Weight training– increase resistance = muscular strength– increase repetitions = muscular endurance

Aerobic - with ______________ oxygen– ex. Running, biking

Anaerobic Exercise

Benefits– reduce ___________– increase strength in bones, tendons, & muscles– improve __________ and _____________– increase self esteem

Myths– decrease ________________– reduces ________________

Aerobic Exercise

Benefits– Reduce injury– Improve _________________– Improve ____________________ health– Improve tone, appearance and self-esteem

Myths– Makes you ____ (better shape - more efficient)– Takes too much ____ (20 - 40 min:3 x’s/week)– All exercises give you the same benefits

Benefits of exercise depend on the F.I.T.T. Principle

F__________- how often (3-5 x’/week)

I________ - how hard (55 - 90% of Max. HR)

T_________ - how long (20 - 40 min.)

T______ - what kind (anaerobic vs. aerobic)

Other Types of Exercise

Iso_______ - exercise involving muscular strength with little or no

movement of the body part. (i.e. pushing against a wall)

Iso________ - exercise involving muscular contraction with movement.

(i.e. push- ups, pull-ups, weight lifting, etc.)

Other Types Cont.

Iso_______ - exercise involving muscular strength, musc. Endurance and

flexibility. With movement through an entire range of motion. (i.e. pushing or pulling against a hydraulic lever: Cybex machines, nautilus equipment.)

Principles of Training: Improving the operating efficacy of the body

_________________ - operating at a level above which is normal, thus forcing the body to adapt and function more efficiently

_________________ - Gradually increasing the amount of exercise to improve your fitness

___________________ - Different kinds of exercises work on different areas of fitness

Fitness for Life

Ways to increase phys. Act.– Daily ___________– Job Related– Formal Act.

•

•

•

– Recreation

Don’t Be A Couch Potato!!! Need for Phys. Act.

– _____ and Relaxation– Muscle building– _________________

Condition– Sedentary Society– Weight ___________– Emotional Release

Why you don’t want to get too attached to your couch!!!

Fitness for Life Cont.

How to Maximize Success?– Progress _________– Variety– ___________– Systematic– Keep charts– Safety– “___________”– _____________

Benefits of Fitness– Feel better about yourself– Blood vessels _______– RBC carry more O2– Inc. Stroke vol. of

______________– Lower resting HR– Muscle _______– Recuperate Faster– Dec. heart __________

You Do the Math!!!

If you are 16 years old and want to work out at 60-80% of your maximum heart rate, what range does this give you?

Max. HR. = 220 - age (____________)

Lower limit (60%) = Max.HR * 0.6 (______________)

Upper Limit (80%) = Max.HR * 0.8 (_______________)

Range = ___________ Beats/Minute

Nutrition

Nutrients1. Carbohydrates

2. Fats

3. Proteins

4. Vitamins

5. Minerals

6. Water

Carbohydrates“Energy Providers”

the body’s preferred source of energy, or _________

Sources Of Carbs.vegetables, peas, beans, potatoes,

pasta, seeds, nuts and sugar

Carbs. Cont. Types of Carbs:

– _________ - major energy source for the body– __________ - complex carbs. Broken into

sugars– _________ - cannot be digested

• helps move wastes along

• decreases ____________ rates

• lowers cholesterol

• increase _____________

Fats ________ - (a.k.a. fats) fatty substances that

do not dissolve in water maintain healthy skin, hair, insulation of body

organs against shock, and body temperature Sources of fat ... ______________ is a fat-like substance

already made by the body and found in foods of animal origin

How is Cholesterol Like Bubble Gum? ________ Cholesterol _____ Cholesterol

– High Density Lipo-protein

The hard gum under the seat of you chair.

How will this “hard” gum effect cholesterol build up in your arteries?

_______ Cholesterol _________ Cholesterol

– Low Density Lipo-protein

Chewy gum just after you have put it into your mouth.

How will this “chewy” gum effect cholesterol build up in your arteries?

Proteins“Body Builders”repair _____________________

_______________Sources of Proteins...

Vitaminshelp _________ many vital body functions

Water-Soluble-Vitamins ___ complex and ___

-dissolve in water and excreted through urine if in excess

Fat-Soluble-Vitamins ___________________

-absorbed and transported by fat

Mineralsthe body __________ produceex) calcium, iron, phosphorous,

copper zinc sodium chloride, etc...

aid physiological processes within the body

Water Most _________ nutrient 50-60% of body weight

(2/3 of body) regulates body ______ carries nutrients and

__________ 8 cups a day

RDARecommended Dietary Allowance

_____ of diet should come from Carbohydrates

no more than ______ should come from fats

____ should come from proteins

Daily Food Guide Pyramid

Bread, Cereal, Rice, Pasta 6-11

Vegies 3-5 Fruit 2-4

Milk 2-3

Meat 2-3

Fats Sparingly

Food LabelsCarbohydrates: __g x 4 = total

kcalProteins: __g x 4 = total kcalFats: __g x 9 = total kcal

Weight Control_________ - a unit to measure energyWhat are the sources of calories?____________________- absolute

minimum amount of energy required to maintain life processes in your body

3500 kcal = 1 pound ________

Obesity Obesity - excess body ___ ___________ - weighing

more than 10% over the standard weight for height

______________ - 10% under the standard

Obesity Cont.Societal Causes

Automobiles Comfortable lifestyle Technology

Obesity Cont.Results of Obesity Increase risk of heart disease “ “ “ ___________ “ “ “ heart attacks “ “ “ certain _________ Quality of life _____________ HBP, Diabetes, HB-Cholesterol,

Atherosclerosis

Eating Disorders

Anorexia Nervosa

and

Bulimia

“Anorexia Nervosa”‘without appetite’ ‘of nervous origin’

Def. - __________________ of becoming obese and results in self-induced starvation.

Compare ourselves to models/actors Most are females in _________________

Anorexia Cont.

Signs– low __________ intake

– great interest in _____

– obsessed with exercise

– emotional problems

– ________ body image

– denial of prob.

Symptoms– _______________

– constipation

– hormonal changes

– heart damage

– decreased HR

– No __________ cycle

– __________

Bulimia“Binge and Purge” Involves overeating

and some form of purging

Know they have a prob.

Types of Purging–

–

–

Side effects of Purging– ______________

– Kidney Damage

– Eroded ________

– _________ damage in Stomach, esophogus and mouth

– Nutrient deficiencies

Sports and Drugs

What do they ReallyReally Do?

Positive and Negative Effects

Commonly Reported Positive Effects Commonly Reported Negative Effects

– Both Sexes– Men– Women– Children

» See Handout

Legal Supplements

Creatine Monohydrate Androstenedione (Mark McGwire) Supplements do not fall under USFDA

administration. Therefore they are ____ __________ for purity, potency, and long or short term side effects

Creatine Monohydrate

Creatine Monohydrate > Creatine Phosphate Helps convert ____(Adenosine Diphosphate) >

_____ (Adenosine Triphosphate) ATP is used to produce energy during exercise A ____________ Supplement Stockpiles extra phosphates

Positive Effects

Prolongs peak _______________ Reduces muscle recovery time Help rebuild ______________ mass Correct creatine deficiencies

Negative Effects

Muscle Cramps _________________ Pulled muscles _____________ and ______ problems

Androstenedione

Naturally occurring ________________ Increases blood levels of ______________ Levels increase from 15 min. to 3 hrs. Max level of increase from 1 to 1.5 hrs. Increases ______________ size Decreases recovery time May produce similar side effects as

_____________________