Transcript Physical Fitness

What are some of the benefits of
being physically fit?
Heart and lungs are stronger.
~ Cholesterol level is kept within a healthy range.
~ Good ratio of muscle mass to fat mass is
maintained.
~ Metabolic rate is increased.
~ More calories are burned
because of an increase
in muscle mass.
~
How can being physically
fit help you mentally?
~ Regular exercise has positive
effects on feelings of
depression and anxiety.
~Can reduce your stress level
and help you sleep better.
~ Endorphins are released,
which give you a feeling of
wellness and happiness.
How can being physically fit help you socially?
~ Being physically fit helps
increase self- esteem.
~ Higher self-esteem
usually results in people
being more social.
~ Working out or playing a
sport gives you an
opportunity to interact
with others you
normally wouldn’t.
Physical fitness
activities are
classified
into 5 components…
CARDIORESPIRATORY
ENDURANCE
The ability of your
heart, blood vessels,
lungs and blood to
deliver oxygen and
nutrients to all of
your body’s cells
while you are being
physically active.
BODY COMPOSITION
Refers to the ratio
of lean body
tissue (muscle)
to body-fat tissue.
FLEXIBILITY
The ability of the joints to move through
their full range of motion.
MUSCULAR STRENGTH
The amount of force that a
muscle can apply in a
given contraction.
MUSCULAR ENDURANCE
The ability of the muscle to keep
working over a period of time.
AEROBIC EXERCISE
Aerobic Exercise…
• The body uses oxygen to
strengthen the heart and lungs.
• This builds cardiorespiratory endurance.
Aerobic exercise burns fat, improves mood,
strengthens the heart and lungs and
reduces your risk of diabetes. It improves
your overall health and quality of life.
ANAEROBIC EXERCISE
Anaerobic Activities…
• High intensity exercises that happen in short bursts.
• The body doesn’t use oxygen. It burns glycogen.
Think about the difference between a sprinter
(anaerobic) and a marathoner (aerobic).
Anaerobic exercise helps build lean
muscle mass. Calories are burned more
efficiently in bodies that have more muscle
so it is helpful for weight management.
HEART RATE
Resting Heart Rate (RHR): your heart rate when
your body is at complete rest.
Target Heart Rate (THR): the desired range of heart
rate reached in aerobic exercise.
Maximum Heart Rate (MHR): the maximum number
you want your heart rate to get to in order to get the
most benefit from your exercise.
Why is a lifetime of
physical activity so important?
By beginning good habits in
your early years and making a
commitment
to lifelong activity, you
can delay or even
prevent some of the
chronic diseases
associated with growing older.
What does getting FITT mean?
= FREQUENCY
= INTENSITY
= TIME
= TYPE
What are some common
sport related injuries?
What is a concussion?
• A concussion is a minor traumatic brain injury
that may occur when the head hits an object or
a moving object strikes the head.
• It can affect how the brain works for a while.
• A concussion can lead to a bad headache,
changes in alertness, or loss of consciousness.
What is a fracture?
A crack or a break in a bone.
Simple fracture:
The bone is broken, but
the skin is unbroken.
Compound fracture: The
skin is broken, and the bone
may stick out from the skin.
What is a dislocation?
An injury in which a bone has been
forced out of its normal position
in a joint.
What is a SPRAIN?
An injury in which
ligaments are
stretched or torn.
What is a STRAIN?
An injury in which muscles or
tendons are stretched or torn. It is
also known as a pulled muscle.
A pulled muscle feels stiff and can
be difficult--and painful--to move.
The muscle itself will feel hard.
What is RICE?
It is a technique for treating a joint,
muscle or bone injury.
R = rest
I = ice
C = compression
E = elevate
What can you do to avoid
sport-related injuries?
•
•
•
•
warm up and cool down
stretch
avoid dehydration
choose the correct equipment and
clothing
• avoid overuse of injury
Other Injuries and
Treatment
What are the 3 types of
BURNS and how do you
treat them?
ST
1
DEGREE BURN
Burns that affect the
outer layer of the skin
and look pink.
Treatment:
• Apply cold water
• Take OTC pain reliever if needed
ND
2
DEGREE BURN
Burns that extend into the
inner layer and are red,
swollen and blistered.
Treatment:
• Apply cool water or
ointment
• Apply sterile dressing
• Take OTC pain reliever
if needed
RD
3
DEGREE BURN
The most serious burns involve
all layers of the skin and cause
permanent tissue damage.
Treatment:
• cover with a clean dry cloth
• treat for shock
• seek medical attention
Chemical burns
How do you treat chemical burns?
For chemical burns,
contact the
Poison Control Center.
Water may activate the
chemical, so
check before treating.
What is a Wound?
A wound is a
break in the
soft tissue of
the body.
BLEEDING
Open wounds result in
External Bleeding.
A closed wound does not break
the skin and can result in
Internal Bleeding.
Hyperthermia?
A condition in which
the body’s internal
temperature is
higher than normal.
The 2 most common forms of hyperthermia
are heat exhaustion and heat stroke.
Heat Exhaustion:
Warning that the body
is becoming too hot.
*symptoms: cold, moist skin,
headache, thirsty, nausea
*treatment: cool body down by putting
victim in a cool place and offer fluids such as
water or fruit juice.
Heat Stroke:
The body loses its ability to
cool itself by sweating
because the victim has
become dehydrated.
*symptoms: hot, dry skin, headache,
nausea, extreme fatigue
*treatment: get help immediately – life
threatening
Hypothermia:
The internal body
temperature becomes
dangerously low because the
body loses heat faster than it
can generate heat.
*symptoms: stiff muscles, shivering, weakness,
dizziness, cold skin
*treatment: get shelter, remove wet clothes, wrap
person in blankets or towels
Frostbite:
The body tissue
becomes frozen.
*symptom: change in skin color to
white or gray, feels numb
*treatment: warm affected body
part, do not rub.