Transcript Physical Fitness for Life

A measure of the body's
ability to function efficiently
and effectively in work and
leisure activities
7/23/2015
1
What are some of the benefits of
being physically fit?
~
Heart and lungs are stronger.
~ Cholesterol level is kept within a healthy range.
~ Good ratio of muscle mass to fat mass is
maintained.
~ Metabolic rate is increased.
~ More calories are burned
because of an increase
in muscle mass.
7/23/2015
2
How can being physically
fit help you mentally?
~ Regular exercise has positive
effects on feelings of
depression and anxiety.
~It can reduce your stress
level and help you sleep
better.
7/23/2015
~ Endorphins are released,
which give you a feeling of
wellness and happiness.
3
How can being physically fit help
you socially?
~ Being physically fit helps
increase self- esteem.
~ Higher self-esteem
usually results in people
being more social.
~ Working out or playing a
sport gives you an
opportunity to interact
with others you
normally wouldn’t.
7/23/2015
4
Physical fitness activities are
classified
into 5 components…
7/23/2015
5
1.
CARDIORESPIRATORY
ENDURANCE
The ability of your
heart, blood vessels,
lungs and blood to
deliver oxygen and
nutrients to all of
your body’s cells
while you are being
physically active.
7/23/2015
6
2. BODY COMPOSITION
Refers to the ratio
of lean body
tissue (muscle)
to body-fat tissue
7/23/2015
7
3. FLEXIBILITY
The ability of the joints to move through
their full range of motion
7/23/2015
8
4. MUSCULAR STRENGTH
The amount of force that a
muscle can apply in a
given contraction
7/23/2015
9
5. MUSCULAR ENDURANCE
The ability of the muscle to keep
working over a period of time
7/23/2015
10
INCREASING FITNESS
THROUGH
AEROBIC EXERCISE
Aerobic Exercise…
• The body uses oxygen to
strengthen the heart and lungs.
• This builds cardiorespiratory endurance.
Aerobic exercise burns fat, improves mood,
strengthens the heart and lungs and
reduces your risk of diabetes. It improves
your overall health and quality of life.
7/23/2015
11
INCREASING FITNESS
THROUGH
ANAEROBIC EXERCISE
Anaerobic Activities…
• They are high-intensity exercises that happen in short
bursts.
• The body doesn’t use oxygen. It burns glycogen.
Think about the difference between a sprinter
(anaerobic) and a marathoner (aerobic).
Anaerobic exercise helps build lean
muscle mass. Calories are burned more
efficiently in bodies that have more muscle
so it is helpful for weight management.
7/23/2015
12
HEART RATE
Resting Heart Rate (RHR): your heart rate when
your body is at complete rest
Target Heart Rate (THR): the desired range of heart
rate reached during aerobic exercise
Maximum Heart Rate (MHR): the maximum number
you want your heart rate to get to in order to get the
most benefit from your exercise
7/23/2015
13
Why is a lifetime of
physical activity so important?
By beginning good habits in
your early years and making a
commitment
to lifelong activity, you
can delay or even
prevent some of the
chronic diseases
associated with growing older.
7/23/2015
14
What does getting FITT mean?
= FREQUENCY
= INTENSITY
= TIME
= TYPE
7/23/2015
15
You can only be
active as long as
you stay healthy
What are some
common sportrelated injuries?
7/23/2015
16
What is a CONCUSSION?
• A concussion is a minor traumatic brain injury
that may occur when the head hits an object or
a moving object strikes the head.
• It can affect how the brain works
for a while.
• A concussion can lead to a bad headache,
changes in alertness, or loss of consciousness.
7/23/2015
17
What is a FRACTURE?
It is a crack or a break in a bone.
Simple fracture:
The bone is broken, but
the skin is unbroken.
Compound fracture: The
skin is broken, and the bone
may stick out from the skin.
7/23/2015
18
What is a DISLOCATION?
It is an injury in which a bone has been
forced out of its normal position in a
joint.
7/23/2015
19
What is a SPRAIN?
It is an injury in
which
ligaments are
stretched or torn.
7/23/2015
20
What is a STRAIN?
It is an injury in which muscles or
tendons are stretched or torn. It is
also known as a pulled muscle.
A pulled muscle feels stiff and can
be difficult--and painful--to move.
The muscle itself will feel hard.
7/23/2015
21
What is RICE?
It is a technique for treating a joint,
muscle or bone injury.
R = rest
I = ice
C = compression
E = elevate
7/23/2015
22
What can you do to avoid
sport-related injuries?
• warm up and cool down
• stretch
• avoid dehydration
• choose the correct
equipment and clothing
• avoid overuse of injury
7/23/2015
23
Other Common
Injuries and
Treatment
7/23/2015
24
What are the 3
types of BURNS
and how do you
treat them?
7/23/2015
25
1 ST DEGREE BURN
Burns that affect the
outer layer of the skin
and look pink
Treatment:
• Apply cold water
• Take OTC pain reliever if needed
7/23/2015
26
2 ND DEGREE BURN
Burns that extend into the
inner layer and are red,
swollen, and blistered.
Treatment:
• Apply cool water
• Apply sterile dressing
• Take OTC pain reliever
if needed
7/23/2015
27
3 RD DEGREE BURN
The most serious burns involve
all layers of the skin and cause
permanent tissue damage
Treatment:
• cover with a clean dry cloth
• treat for shock
• seek medical attention
7/23/2015
28
Chemical burns
How do you treat chemical burns?
For chemical burns,
contact the Poison Control
Center
Water may activate the
chemical, so
check before treating.
7/23/2015
29
What is a Wound?
A wound is a
break in the
soft tissue of
the body.
7/23/2015
30
BLEEDING
Open wounds result in
External Bleeding.
A closed wound does not break
the skin and can result in
Internal Bleeding.
7/23/2015
31
7/23/2015
32
Hyperthermia?
A condition in which
the body’s internal
temperature is
higher than normal.
The 2 most common forms of hyperthermia
are heat exhaustion and heat stroke.
7/23/2015
33
Heat Exhaustion:
Warning that the body
is becoming too hot
*symptoms: cold, moist skin,
headache, thirsty, nausea
*treatment: cool body down by putting
victim in a cool place and offer fluids such as
water or fruit juice
7/23/2015
34
Heat Stroke:
The body loses its ability to
cool itself by sweating
because the victim has
become dehydrated.
*symptoms: hot, dry skin, headache,
nausea, extreme fatigue
*treatment: get help immediately – life
threatening
7/23/2015
35
Hypothermia:
The internal body
temperature becomes
dangerously low because the
body loses heat faster than it
can generate heat.
*symptoms: stiff muscles, shivering, weakness,
dizziness, cold skin
*treatment: get shelter, remove wet clothes, wrap
person in blankets or towels
7/23/2015
36
Frostbite:
The body tissue
becomes frozen.
*symptom: change in skin color to
white or gray, feels numb
*treatment: warm affected body
part, do not rub.
7/23/2015
37
7/23/2015
38