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Chapter 3
Physical Fitness and Your Health
Physical fitness- the ability to carry out daily tasks easily and have enough energy
left to respond to unexpected demands.
Health related fitness
Body composition
Muscular strength
Muscular endurance
Flexibility
Cardiorespiratory
endurance
Skill related fitness
Agility
Reaction time
Coordination
Speed
Balance
Power
Benefits to Physical Health
Helps reduce fatigue and muscle stiffness
Boosts the immune system
Delays the onset of osteoporosis
Helps the body heal faster
Increases the functioning of many systems
in the body
Helps control weight
Benefits to Physical Health
Weight Control
Sedentary lifestyle- a lifestyle that requires
little or no movement or exercise
Metabolism- process by which your body
gets energy from food
Calories-potential energy value from food
and is measured in units of heat
1 pound of fat = 3,500 calories
Excess calories are stored as fat
Benefits to Emotional Health
Reduces stress and muscle tension
Stimulates the creative centers in the brain
Builds self esteem
Benefits to Social Health
Get to know people on a team or at the
gym
Learn about cooperation and teamwork
Improving Health related fitness
Aerobic exercisevigorous activity in
which oxygen is taken
in for at least 20
minutes at a time.
Jogging, aerobic
classes, swimming
Anaerobic exerciseintense bursts of
activity in which the
muscles work so hard
that they produce
energy without
oxygen
Sprinting, fast break
in basketball, football
Types of Anaerobic Exercises
Isometrics- uses muscles tension with little
or no movement of the body part
Isotonics- combines muscle contractions
with repeated movements
Isokenetics- involves resistance through
an entire range of motion
Planning a Fitness Program
Before starting
Consult a doctor and get a physical
List activities that you like
List activities that you have access to
Planning a Fitness Program
Cross training- a variety of activities to work
different body systems and prevent boredom
Overload- to benefit from exercise you must
work the body harder than it is normally worked
Progression- a gradual increase in overload to
achieve a higher level of fitness
Specificity- certain exercises and activities to
improve particular areas of health-related
fitness. Activities that are specific to your sport.
The Workout
Warm-up prepares the muscles for the
work that is to come (stretching, sport
specific exercises, jogging)
Workout should follow the F.I.T.T formula
Frequency: how often you workout
Intensity: how hard you should work (THRZ)
Time: how long you work out
Type: kinds of exercises that you do
The Workout
Cool-down is an activity to gradually
decrease activity (jogging, walk, stretch)
Heart Rate
Heart Rate (HR)
Count for 30s, 15s, 10s, or 6s then
multiple accordingly for a 1 minute result.
Do not count the first pulse (Start with 0, 1,
2, 3)
Radial artery, or carotid artery (don’t press
to hard)
Normal rate?
Blood Pressure
Blood Pressure (BP)
Systolic- pressure in the arteries during
ventricular contraction (top number)
Increase with exercise
Diastolic- pressure in arteries during
ventricular relaxation (bottom number)
Should remain the same
Normal Rate?
Target Heart Rate Zone
Find your resting heart rate _____
220- age (maximum heart rate) _____
Take MHR- RHR _______
Multiply # from step 3 by 70% and then
add your RHR _________
Multiply # from step 3 by 85% and then
add your RHR _________
THRZ is step 4 and step 5
Avoiding Injuries
Most common injuries are that occur from
exercise are to the muscular and skeletal
systems.
Minor Exercise related injuries
Muscle cramps- is a spasm or sudden tightening of a
muscle; muscle irritation within the muscle from being
tired, overworked or dehydrated.
Strain- muscle is being overworked
Sprain- injury to tissues surrounding a joint; ligaments
connect bone to bone; strong, cord-like bands that can
be stretched or torn.
Avoiding Injuries
R.I.C.E procedure is a method for
treatment for the injuries above
Rest, Ice, Compression, and Elevation
Major Exercise related injuries
Fractures- any type of break in the bone; two
parts of the bone have been separated
Dislocations- when a bone slips from its normal
position at a joint.
Tendinitis- when the tendons, bands that
connect muscle to bone, are stretched or torn
Avoiding Injuries
Weather related injuries
Overexertion- also known as dehydration, is when there
is overworking of the body.
Heat cramps- muscles spasms that are the result of loss
of large amount of salt and water through perspiration.
Heat exhaustion- an overheating of the body resulting in
cold, clammy skin and symptoms of shock.
Heatstroke- the body loses its ability to rid itself of
excess heat through perspiration.
Avoiding Injuries
Weather related injuries
Frostbite- is a condition that results when the
body tissue becomes frozen
Hypothermia- body temperature is dangerously
low