Transcript Chapter 3, Lesson 1

PHYSICAL FITNESS AND YOUR
HEALTH
CHAPTER 3
PAGES 46-52
SELF-INVENTORY
HOW DO YOU RATE?
• 1. I do at least 20 minutes of nonstop vigorous activity that improves that condition of the heart
and lungs a minimum of 3 times a week.
• 2. I use the stairs instead of escalators or elevators whenever possible.
• 3. I regularly participate in lifetime sports, such as cycling, swimming, or in-line skating.
• 4. I am more active than I am sedentary.
• 5. I enjoy a variety of physical activity.
• 6. I usually warm up before starting an exercise session and cool down after an exercise session.
• 7. I plan regular times for exercise.
• 8. I take in about the same number of calories as I burn.
• 9. I eat nutritious meals and snacks and avoid consuming high-fat foods and snacks.
• 10. I get at least 8 hours of sleep each night.
WHAT IS PHYSICAL FITNESS?
• Physical Fitness is the ability to carry out daily tasks easily and have enough reserve energy to
respond to unexpected demands.
• Affects your physical, mental and social health.
• Also affects how you sleep, eat and learn!
BENEFITS OF PHYSICAL FITNESS:
• PHYSICAL HEALTH
• Reduces your chances of acquiring disease, such as cardiovascular disease, and crippling conditions, such as obesity, that are linked to
inactivity.
• Allows you to be more active and capable at any age.
• Gives you higher energy levels for longer periods.
• Improves your posture.
• MENTAL/EMOTIONAL HEALTH
• Makes you intellectually more productive.
• Provides relief from stress.
• Helps control depression.
• Gives you a sense of pride and accomplishment for taking care of yourself.
• Contributes to positive self-esteem because you will look and feel better about yourself.
• SOCIAL HEALTH
• Reduces stress that can interfere with good relationships.
• Builds self-confidence, making you more able to deal effectively in social situations such as meeting new people.
• Gives you the opportunity to interact and cooperate with others.
5 BASIC COMPONENTS OF PHYSICAL FITNESS
• BODY COMPOSITION.
•
This is the ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons.
• FLEXIBILITY.
•
This is the ability to move a body part through a full range of motion.
• MUSCULAR STRENGTH.
•
This is the amount of force a muscle can exert.
• MUSCULAR ENDURANCE
•
This is the ability of the muscles to do difficult physical tasks over a period of time without causing fatigue.
• CARDIORESPIRATORY ENDURANCE
•
This is the ability of the heart, lungs, and blood vessels to send fuel and oxygen to the body’s tissues during long periods of vigorous activity.
MEASURING BODY COMPOSITION
• BIOELECTRICAL IMPEDANCE
• SKIN CALIPERS
• HYDROSTATIC WEIGHING
• OTHERS
• BODY MASS INDEX (BMI)
• WAIST CIRCUMFERENCE
MEASURING FLEXIBILITY
• FLEXIBILITY HELPS REDUCE MUSCLE STRAINS AND LOWER BACK PROBLEMS.
SIT AND REACH TEST
- MEASURES FLEXIBILITY OF WHAT?
MEASURING MUSCULAR STRENGTH
• MUSCULAR STRENGTH – ABILITY OF A MUSCLE GROUP TO CONTRACT MAXIMALLY. (NEAR MAX WEIGHT:
HEAVY!!!)
• GOOD MUSCULAR STRENGTH ALLOWS YOU TO PERFORM DAILY TASKS MORE EFFICIENTLY.
• 2 TESTS
• PUSH-UPS
•
MEASURES MUSCULAR STRENGTH OF WHAT MUSCLE GROUP IN PARTICULAR?
• CURL-UPS
•
MEASURES MUSCULAR STRENGTH OF WHAT MUSCLE GROUP?
MEASURING MUSCULAR ENDURANCE
• MUSCULAR ENDURANCE – THE ABILITY FOR A MUSCLE GROUP EFFICIENTLY OVER TIME
(SUBMAXIMAL WEIGHT)
• LEG LIFT
• THIS TEST IS MEASURING THE MUSCULAR ENDURANCE OF WHAT MUSCLE GROUP?
MEASURING CARDIORESPIRATORY ENDURANCE
• ONE WAY TO MEASURE CARDIORESPIRATORY ENDURANCE IS TO FIND YOUR PULSE RECOVERY
RATE. THIS IS THE RATE YOUR HEART BEATS FOLLOWING ACTIVITY. THE 3-MINUTE STEP TEST
DETERMINES PULSE RECOVERY RATE.
• 3-MINUTE STEP TEST
• 12” BOX
• 24 STEPS PER MINUTE
• MAINTAIN FOR 3 MINUTES
• FIND YOUR PULSE ON YOUR WRIST. COUNT THE # OF PULSES YOU FEEL IN 1 MINUTE.