Transcript Chapter 6

chapter 6
Physical Activity and Fitness
Lesson 1
• The components of Physical Fitness
Physical Fitness
• Ability to do everyday tasks without
becoming short of breath, sore, or tired.
Muscle Endurance
• Is the ability to use a group of muscles
over and over without getting tired easily
Cardiorespiratory endurance
• The ability of your heart and lungs to work
efficiently during physical activity
Resting Heart Rate(RHR)
• When you are resting it is the heart beats
per minute
Recovery Time
• Is the time it takes your heart to return to
the RHR
Flexibility
• The ability to use
your joints easily
Body Composition
• Ratio of body fat to lean body tissue
Fat
• Causes
– Heart disease
– Diabetes
– Obesity
– Joints stiff
– Activity hard
– Heart and lungs work
harder
Lesson 2
• How Exercise and Diet affect Fitness
Exercise
Planned physical
activity done
regularly to
build or
maintain
fitness
Overload
• Doing more than normal to
improve your fitness
Eating Well to Exercise Well
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Fuel
Builds strong muscles
Builds strong bones
Provides mineral and vitamins
Energy
Proteins
calcium
Lesson 3
• Benefits of exercise
Physical Benefits
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Fitness
Strength
Heart and lungs work better
Flexibility
Coordination
Make complicated movements
Burns fat
Mental and emotional benefits
• Improves blood flow to
the brain
• Makes you feel more
awake
• Handles stress
• Improves self-esteem
• Improves confidence in
your abilities
• Produces endorphins
Endorphins
• A brain chemical that makes you feel calm
Social Benefits
• Meet new people
• Make new friends
• Good influences that
want to exercise
• You have more fun
exercising
• You feel better about
yourself by the support
and cheering received
Lesson 4
• Testing Your Fitness
Sports Physical
• Medical
checkup
before playing
a sport
Heart Rates
• To help you find out your improvement
– Need to check before exercise
– During exercise
– After exercise
Target Heart Rate
• Is between 60-80 percent of your
maximum heart rate.
• MHR=220-age
• MHR x .6
• MHR x .85
Muscle strength
• Try to do as many pull-ups and curl-ups
without stopping
Cardiorespitatory Endurance
• Run a mile-the faster the better your
cardiorespiratory endurance is
Flexibility
• Sit and reach the better your flexibility the
further you can reach
Fitness Zones for ages 13-15
Activity
Gender
13
14
15
Pull-ups
Boys
Girls
1-4
1-2
2-5
1-2
3-7
1-2
Curl-ups
Boys
Girls
21-40
18-32
24-45
18-32
1mile
Boys
Girls
Sit and reach
Boys
Girls
24-47
18-35
10:00-7:30 9:30-7:00 9:00-7:00
11:30-9:00 11:00-8:30 10:30-8:00
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BMI
• Body mass
index is a
formula that
takes your
weight and
height to
estimate body
composition
Lesson 5
• Your Fitness Goals
Goals
• Choose goals that will help you improve
your fitness
• Choose activities you enjoy
• Participate in a variety of activities
What affects goals
• Injuries
• Parents and friends
• Media (sometimes give the wrong
impression of being fit)
• Change goals if necessary
Fit
Frequency
Intensity
time
Lesson 6
• Injury and Recovery
Acute
injury
Injuries that
happen
suddenly
Chronic Injury
• Injury that
develops
over a
period of
time
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Warning
signs of
Injuries
Joint pain
Tenderness
Swelling
Muscle
weakness
• Reduced range
of motion
• Numbness or
tingling
Rehabilitation
• Process of regaining strength
Common injuries
• Strain-acute-muscle or tendon has been
overstretched or torn
• Sprain-acute-joint is twisted suddenly out
of its normal range of motion
• Fracture-acute-a cracked or broken bone
• Stress Fracture-chronic-tiny fracture that
occurs because of too much exercise
• Tendinitis-chronic-irritation of the tendon
caused by too much exercise or bad form
Lesson 7
• Exercise Caution
Warm up and Cooling down
• Warm up
– Period of low to
moderate exercise to
prepare for vigorous
activity
• Cool down
– Period of low to
moderate exercise to
prepare for your body to
end the work out
Stretch
• Helps relax
muscles. It
may reduce
the risk of
injury. It can
make you
play better
Improving fitness
• You need to increase
– Frequency
– Intensity
– Time
• Don’t increase too fast
Improving Form
• Doing an exercise incorrectly can hurt you.
Active Rest
• Reducing how hard you exercise until your
body repairs itself.
Safety
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Proper clothing
Correct fitting shoes
Proper equipment
Tight clothing may cause injury
Dress in layer according to the
weather
Wear sunglasses
Wear sunblock
Wear safety equipment
Don’t exercise alone
chapter 6
Physical Activity and Fitness