Transcript PP notes - Schoolwires.net

UNIT 2- PHYSICAL FITNESS
LESSONS 29,33,34,35
HOW TO DETERMINE DESIREABLE
WEIGHT AND BODY COMPOSITION
Body
Frame
• weight and density of bone structure
• Small  Large bones
Basal
Metabolic
Rate
• # calories body uses at rest
• BMR
Body
Composition
• Body Fat vs. Muscle Tissue
• Essential Body Fat
HOW TO MAKE A WEIGHT
MANAGEMENT PLAN
Goal
Setting
• Calorie Intake
and
Expenditure
DecisionMaking
Skills
GAINING WEIGHT
Increase
Food
Intake
Watch
Follow
eating
dietary
habits
and
guideactivity
lines
levels
Decrease
Food Intake
Follow
Dietary
Guidelines
LOSE
WEIGHT
Stay Active
Keep a
Journal
WEIGHT LOSS STRATEGY
A.Liquid
Diet:
• beverage
substitute
for some
or all
meals
WEIGHT LOSS STRATEGY
B. Fad Diet
• a quick
weight loss
strategy
that is
popular for
a short
time
WEIGHT LOSS STRATEGY
C. Prescription
Medications
1. anorectic
drugdecreases
appetite
and
increases
serotonin
levels in
brain
WEIGHT LOSS STRATEGY
D. Starvation
Diet:
• severely
restricts
calories
• fat ketosis:
excessive
keytones
released into
blood
WEIGHT LOSS STRATEGY
E. Over- theCounter Pills
WEIGHT LOSS STRATEGY
F. Laxatives
and Diuretics
• laxative
helps to have
bowel
movement
• diuretic
increases
urine
production
EATING DISORDERS
Why Some Teens are at Risk for Developing
Eating Disorders
1. Emphasis on Appearance
2. Uncomfortable with Secondary
Sex Characteristics
3. Perfectionism
4. The Need to Control
5. Emphasis on Emotions
EATING DISORDERS
ANOREXIA NERVOSA
BULIMIA
 Starves themselves
 Binge and purge
 15% or more below
 More common than
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desirable weight
Extreme exercise measures
Life-threatening
Obsessed with being thin
Perfectionism
Harmful effects on p. 334
Treatment: physicians,
nurses, dietitians, mental
health professionals
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anorexia
Obsession with body shape
and size
Negative body image
Behaviors of teens with
bulimia
Harmful health effects
Signs of Bulimia on p. 335
treatment
EATING DISORDERS
Binge Eating and Obesity
 Cannot control eating
 Binges 2+ times/week for 6 months
 More common in females
 Attempts at weight loss are
unsuccessful
 Physical and mental health problems
 Treatment
Benefits of Physical Activity
Reduces feelings of depression and anxiety
 Promotes psychological well-being
 Helps control weight
 Reduces the risk of developing Type II
diabetes
 Builds and maintains healthy bones,
muscles, and joints

Benefits (cont’d)
Reduces the risk of premature death
 Helps older adults become stronger and
better able to avoid falling
 Reduces the risk of cardiovascular diseases
 Reduces the risk of developing high blood
pressure
 Reduces the risk of developing colon
cancer

Physical Fitness Plans
 Include a goal(s) and when you want to reach them
 Use the FITT Formula
 F = Frequency
 I = Intensity
 T = Time
 T = Type
 Include a warm-up and cool-down
 Include aerobic exercise to develop cardiorespiratory
endurance and a healthful body composition
 Include resistance exercise to develop muscular
strength and endurance
Cardiorespiratory Endurance
 Ability of circulatory and respiratory systems to supply oxygen
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during sustained physical activity
Aerobic exercise
Promotes healthful aging
Insulin sensitivity
Improves the ability of muscles to avoid lactic acid buildup
Increases one’s HDL cholesterol
Target Heart Rate (THR)
F = 3-6 days/ week
I = THR
T= 30-60 min.
T = cardiorespiratory endurance
Flexibility
 Ability to bend and move the joints
through their full range of motion
 Decreases likelihood of injuries, prevents
lower back pain, arthritis symptoms
 Static stretching vs. ballistic stretching
oF = 2-3x/wk
oI = slight tension
oT = 30-60 sec.
oT = static stretching
Muscular Strength + Endurance
Benefits
Help perform everyday tasks
Maintain correct posture
Enjoy physical activities w/o tiring
Decreased risk of lower back pain
Body composition is improved
Improved self image
Muscular Strength vs.
Endurance
Strength
Endurance
 Amt. of force muscle can
 Ability of muscle to
produce in a single effort
 Lift more weight with less
repetitions

F= 2-4 days/wk resting
every other day
I= heavier weight
T= 10-12 reps
T= resistance exercises
continue to perform w/o
fatigue
 Lift less weight with more
repetitions
 F= 2-4 days/wk resting
every other day
I= lighter weight
T= 20-25 reps
T= resistance exercises
Sports Injuries
To Prevent Injuries
10 Injuries that can be
Avoided
 Appropriate supervision
1.
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and instruction
Maintain proper
conditioning
Follow basic 1st aid
procedures
Wear proper equipment
Use precautions in adverse
weather conditions
RICE Treatment
2.
3.
4.
5.
6.
7.
8.
9.
10.
Side stitch
Sprain (ligament)
Stress fracture
Tendonitis
Overuse injury
Microtrauma
Bruise
Muscle cramp
Strain (muscle)
Shin splint