Transcript Chapter 3 Physical Fitness and Your Health

Chapter 3
Physical Fitness and
Your Health
Lesson 1
Physical Fitness and You
p. 46 - 52
Health Terms
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Physical fitness
Body composition
Flexibility
Muscular strength
Muscular endurance
Cardio-respiratory endurance
What is Physical Fitness?
The ability to carry out daily tasks easily
and have enough reserve energy to
respond to unexpected demands.
What does this mean?
Benefits of Physical Fitness
1. Physical Health
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Reduces you chances of diseases
Allows you to be more active
Gives you higher energy levels
Improves posture
Benefits of Physical Fitness
cont’d
2. Mental/Emotional Health
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Makes you intellectually more productive
Provides stress relief
Helps control depression
Gives you a sense of pride &
accomplishment
– Contributes to a positive self-esteem
Benefits of Physical Fitness
cont’d
3. Social Health
– Reduces stress that can interfere with
relationships
– Builds self-confidence
– Gives opportunities to interact and
cooperate with others
Basic Components of Physical
Fitness
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Flexibility
Muscular Strength
Muscular Endurance
Cardio-Respiratory Endurance
 This is an outline for the following slides
Body Composition
 Ratio of body fat to
lean body tissue
I.
Measured with skinfold calipers
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– Muscle
– Bone
– Water
II.
Biceps
Triceps
Subscapular
Iliac Crest
BMI - Body Mass
Index
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Weight(kg)/Height“(m)
Flexibility
 The ability to move I.
the body through the II.
full range of motion.
III.
ROM
 Reduces muscle
strains and lower
back problems
Sit and Reach
Cobra
High/Low arm
reach (???)
Muscular Strength
 The amount of force
the muscle can
exert.
I.
Push-ups
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II.
 Helps you to
perform daily tasks
more efficiently.
Upper-body
Curl-ups
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Abdominal
III. Single Squat
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Leg/Glutei
Muscular Endurance
 The muscles’ ability
to perform a task
over an extended
period of time
without fatigue.
 Better posture
 Less fatigue
I.
Leg Lifts
II.
Wall Squats
III. Flexed Arm Hang
Cardio-Respiratory Endurance
 The ability of the
heart and lungs to
send oxygen and
fuel to the body
during long periods
of activity.
I.
One mile
II.
Step Test
III. Pulse Recovery
Rate
• HAVE YOU GOTTEN YOUR
EXERCISE TODAY!?!??!
Chapter 3
Physical Fitness and
Your Health
Lesson 2
Exercise and Fitness
p. 53 - 59
Health Terms
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Sedentary lifestyle
Metabolism
Basal metabolism
Calories
Aerobic exercise
Anaerobic exercise
Isometric exercise
Isotonic exercise
Isokinetic exercise
Benefits of Exercise
Exercise helps strengthen
all sides of the
“Health Triangle”
Physical
Mental
Social
Benefits to Physical Health
1) Nervous system
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Improved reaction time
2) Circulatory system
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Strengthens your heart
More efficient HR (heart rate)
Benefits to Physical Health cont’d
3) Respiratory system
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Strengthens your lungs
Lung/air capacity
4) Weight control
a. Metabolism
a. - a body process that converts fuel/food to energy
b. Your weight
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- eat fewer calories than burn…lose
weight
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- eat more calories than burn…gain weight
Benefits to Mental Health
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Reduces emotional stress
Stretching relaxes tight muscles
Fatigues muscle so sleep improves
Exercise release “happy” hormones that
prove to lift your mood
• Increase brain stimulation for more
work/school productivity
• Improves self-esteem because you look and
feel healthier
Benefits to Social Health
• Meeting new people at clubs or organized
activities
• Forming friendships with people with similar
interests
• Because of physical benefits, exercise
prepares you to meet new people
• Meeting a workout partner helps to motivate
you to continue with exercise
Improving Your HealthRelated Fitness
Add variety to your exercise
routine!
Develops overall fitness
Decreases “burnout”
Decreases over-use or injury
Improving Cardio-Respiratory
Endurance
Improving the Heart-Lung capacity
Aerobic Exercise
Swimming
Running
Cycling
Dance
Walking
Improving Muscular Strength,
Endurance, & Flexibility
Anaerobic Exercise
Sprinting
Calisthenics
Resistance Training
Types of Resistance Training
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Holding a contraction
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Repetitive movement at a joint
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Wall squats
Iso-Abs
Weight lifting
Sit-ups
Push-ups
Resistance through the entire ROM
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Hydraulic resistance
• Have YOU gotten your exercise
today?!?!?!?
Chapter 3
Physical Fitness and
Your Health
Lesson 3
Planning A Fitness Program
p. 60 - 65
Health Terms
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Cross-training
Overload
Progression
Specificity
Warm-up
Cool-down
Resting Heart Rate (RHR)
Setting Fitness Goals
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Planning a Fitness Program
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Choose a group activity
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Aerobics
Spinning
Yoga/Pilates
Choose an individual activity
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Walk
Bicycle
Swim
Home exercise:
Yoga/Pilates
Aerobics
Choose an activity you enjoy
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One you look forward to participate
Setting Fitness Goals cont’d
II.
Getting Started
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Set Short -Term Goals
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Duration of activity
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Minutes per session
Days per week
Set Long -Term Goals
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Health goals
Selecting the Right Activity
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Where you live
Your range of interest
Your level of health
Time and place
Personal safety
Comprehensive planning
Selecting the Right Activity cont’d
Cross-Training
Selecting a variety of activities to keep
motivated and to train various parts of
the body.
Basics of an Exercise
Program
• The Warm-Up
• The Work-Out
• The Cool-Down
Basics of an Exercise
Program cont’d
The Warm-Up
1) Raise body temperature
2) Stretch large muscles slowly
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Increases elasticity & prevents injury
3) Perform the activity slowly
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Activity of workout choice
4) Increase pulse gradually
Basics of an Exercise
Program cont’d
The Workout
1. Frequency - who often?
 3-4 times a week
2. Intensity - how hard?
3. Time - how long?
 20-30 min in THR
Basics of an Exercise
Program cont’d
The Cool-Down
- gradually decrease activity
• Have YOU gotten your exercise
today?!?!??!