Transcript Fitness for Life PowerPoint Presentation

FITNESS
FOR
LIFE
PHYSICAL
ACTIVITY
ANY FORM OF
MOVEMENT
THAT CAUSES YOUR BODY
TO USE ENERGY
PHYSICAL
FITNESS
THE ABILITY TO CARRY OUT
DAILY TASK EASILY AND HAVE
ENOUGH RESERVE ENERGY TO
RESPOND TO
UNEXPECTED DEMANDS.
WHAT ARE THE
BENEFITS OF
PHYSICAL
ACTIVITY
1. PHYSICAL
2. MENTAL
3. SOCIAL
PHYSICAL
HEALTH
WHAT FOUR BODY
SYSTEMS ARE
POSITIVELY AFFECTED
THROUGH EXERCISE?
1. CIRCULATORY
SYSTEM
2. RESPIRATORY SYSTEM
3. NERVOUS SYSTEM
4. DIGESTIVE SYSTEM
CARDIOVASCULAR SYSTEM
STRENGTHENS THE HEART
MUSCLE ALLOWING BLOOD TO
FLOW MORE EFFICIENTLY
RESPIRATORY SYSTEM
1. YOU CAN TAKE IN LARGER
AMOUNTS OF AIR
2. DO NOT TIRE AS QUICKLY
NERVOUS SYSTEM
1. RESPOND MORE QUICKLY
TO STIMULI
2. REACTION TIME IMPROVES
DIGESTIVE SYSTEM
HELPS TO REGULATE THE
FLOW OF MATERIAL
THROUGH THE DIGESTIVE
SYSTEM
MENTAL
HEALTH
1. REDUCES STRESS
2. ANGER MANAGEMENT
3. DECREASE RISK OF
DEPRESSION
4. SELF-CONFIDENCE
5. REDUCES MENTAL
FATIGUE
SOCIAL
HEALTH
1. MEET NEW PEOPLE
2. INTERACT BETTER
SOCIALLY
3. TEACHES YOU TO
COOPERATE WITH OTHERS
CARDIOVASCULAR
DISEASE
A DISEASE THAT
AFFECTS
THE HEART AND
THE
BLOOD VESSELS.
CVD IS THE
LEADING CAUSE
OF DEATH
AMONG
AMERICANS
Increase of Heart Disease
RISK OF
PHYSICAL
INACTIVITY
SEDENTARY
LIFESTYLE
A WAY OF LIFE
THAT INVOLVES
LITTLE PHYSICAL
ACTIVITY
DIABETES
A CHRONIC DISEASE
THAT AFFECTS THE WAY
BODY CELLS CONVERT
FOOD TO
ENERGY
OSTEOPOROSIS
A CONDITION
CHARACTERIZED BY A
DECREASE IN BONE
DENSITY
RESISTANCE TRAINING
AND WEIGHT-BEARING
AEROBIC ACTIVITY CAN
HELP INCREASE BONE
MASS
PHYSICAL ACTIVITY
AND
WEIGHT CONTROL
CALORIES
UNITS OF HEAT THAT
MEASURE THE ENERGY
USED BY THE BODY AND THE
ENERGY THAT FOOD SUPPLY
THE BODY
HOW MANY
CALORIES EQUAL
ONE POUND OF FAT?
3500
METABOLISM
THE PROCESS BY WHICH
THE BODY BREAKS DOWN
SUBSTANCES AND GETS
ENERGY FROM FOOD
THE INCREASED
METABOLIC RATE
WILL LAST SEVERAL
HOURS AFTER EXERCISE
YOUR METABOLIC RATE
INCREASES
WITH EXERCISE
BASAL
METABOLISM
THE MINIMUM AMOUNT
OF ENERGY REQUIRED
TO MAINTAIN THE LIFE
PROCESSES IN YOUR
BODY
ELEMENTS
OF
FITNESS
1. CARDIORESPIRATORY
ENDURANCE
2. MUSCULAR STRENGTH
3. MUSCULAR ENDURANCE
4. FLEXIBILITY
5. BODY COMPOSITION
CARDIORESPIRATORY
ENDURANCE
THE ABILITY OF THE HEART,
LUNGS AND BLOOD VESSELS
TO USE AND SEND FUEL AND
OXYGEN TO THE BODY’S
TISSUES DURING LONG
PERIODS OF ACTIVITY
MUSCULAR
ENDURANCE
THE ABILITY OF
MUSCLES TO KEEP
WORKING OVER A
PERIOD OF TIME
WITHOUT CAUSING
FATIGUE
FLEXIBILITY
THE ABILITY TO MOVE A
BODY PART THROUGH A
FULL RANGE OF MOTION
BODY
COMPOSITION
THE PERCENT OF FAT,
LEAN MUSCLE, BONE,
CONNECTIVE TISSUE
AND WATER IN THE
BODY.
WHAT PERCENT OF
FAT IS ACCEPTABLE?
MALE-12%-15%
FEMALE-18%-21%
Body Composition
SKINFOLD
CALIPER
A GAUGE THAT
MEASURES THE
THICKNESS OF FAT
BENEATH A FOLD OF
SKIN
EXERCISE
PHYSICAL ACTIVITY
THAT IS PLANNED,
STRUCTURED,
REPETITIVE AND THAT
IMPROVES
OR MAINTAINS
PERSONAL FITNESS
WHAT ARE THE THREE
REQUIREMENTS OF
EXERCISE NEEDED TO
IMPROVE THE
CONDITION OF THE
HEART AND THE LUNGS?
1. DURATION: 20-30
MINUTES
2. FREQUENCY: 3-4
TIMES A WEEEK
3. INTENSITY: MAINTAIN
YOUR TARGET HEART
RATE
AEROBIC
EXERCISE
AN ACTIVITY THAT USES
LARGE MUSCLE GROUPS, IS
RHYTHMIC IN NATURE AND
CAN BE MAINTAINED
CONTINUOUSLY FOR 20-30
MINUTES
Anaerobic and Aerobic
Metabolism
ANAEROBIC
EXERCISE
INTENSE, SHORT BURST
OF ACTIVITY IN WHICH
THE MUSCLES WORK SO
HARD THEY PRODUCE
ENERGY WITHOUT
USING OXYGEN
EX. LIFTING WEIGHTS
WHAT BENEFITS CAN
A PERSON GAIN
FROM ANAEROBIC
EXERCISE?
1. MUSCULAR
STRENGTH
2. MUSCULAR
ENDURANCE
3. FLEXIBILITY
Comparison of Sedentary and
Physically Active People
ISOMETRIC
EXERCISE
AN ACTIVITY THAT USES
MUSCLE TENSION T0 IMPROVE
MUSCULAR STRENGTH WITH
LITTLE OR NO MOVEMENT OF
THE BODY.
EX. PUSHING AGAINST A WALL
ISOTONIC
EXERCISE
AN ACTIVITY WHICH
COMBINES MUSCLE
CONTRACTION WITH
REPEATED MOVEMENT
EX. SIT-UPS, PUSH-UPS
ISOKINETIC
EXERCISE
AN ACTIVITY IN WHICH
A RESISTANCE IS MOVED
THROUGH AN ENTIRE
RANGE OF MOTION AT A
CONTROLLED RATE OF
SPEED EX. TREADMILL
CHOOSING YOUR
PERSONAL
ACTIVITY PLAN
1. COST OF THE ACTIVITY
2. WHERE YOUR LIVE-LOCAL
3. LEVEL OF HEALTH
4. TIME AND PLACE
5. PERSONAL SAFETY
6. COMPREHENSIVE
PLANNING
CROSS
TRAINING
ENGAGING IN A
VARIETY
OF
PHYSICAL
ACTIVITIES
BASICS OF A
PHYSICAL
ACTIVITY
PROGRAM
1. OVERLOAD
2. PROGRESSION
3. SPECIALIZE
YOUR PROGRAM
OVERLOAD
WORKING THE BODY
HARDER THAN IT IS
NORMALLY WORKED
PROGRESSION
THE GRADUAL
INCREASE
IN OVERLOAD
NECESSARY TO
ACHIEVE HIGHER
LEVELS OF FITNESS
SPECIALIZE YOUR
PROGRAM
PARTICULAR
EXERCISES AND
ACTIVITIES IMPROVE
PARTICULAR AREAS
OF HEALTH-RELATED
FITNESS
WARM-UP
AN ACTIVITY THAT
PREPARES THE
MUSCLES FOR
WORK
F.I.T.T.
FREQUENCY
INTENSITY
TIME
TYPE
FREQUENCY
1. 3-4 TIMES A WEEK
2. ONLY 1-2 DAYS IN
BETWEEN
INTENSITY
WORK AT YOUR
TARGET
HEART RATE
TIME OR
DURATION
LENGTH OF TIME OF AN
EXERCISE
TYPE
1. 75%-80% AEROBIC
2. 20%-25% ANAEROBIC
3. ACTIVITIES YOU ENJOY
COOL-DOWN
AN ACTIVITY THAT
PREPARES THE
MUSCLES TO
RETURN TO A
RESTING STATE
MONITORING
YOUR PROGRESS
HEALTH
SCREENING
A CHECK FOR DISEASES
OR DISORDERS AN
INDIVIDUAL WOULD
HAVE NO WAY OF
KNOWING
FITNESS
JOURNAL
LIST & RECORD:
1. FITNESS GOALS
2. FREQUENCY
3. INTENSITY
4. TIME
5.TYPE
RESTING HEART
RATE
THE NUMBER OF TIMES
YOUR HEART BEATS
WHEN YOU ARE NOT
ACTIVE
MAXIMUM HEART
RATE
TO DETERMINE YOUR
MAXIMUM HEART RATE
SUBTRACT YOUR
PRESENT AGE FROM 220
IF YOU ARE A MALE AND
226 IF YOU ARE A
FEMALE.
STRESS
TEST
A MAXIMUM EXERCISE
TO DETERMINE A
PERSON’S
CARDIORESPIRATORY
FITNESS
TARGET HEART
RATE
CALCULATE A
RANGE FROM 60%80% OF YOUR
MAXIMUM HEART
RATE
TRAINING
PROGRAM
A PROGRAM OF
FORMALIZED
PHYSICAL
PREPARATION FOR
INVOLVEMENT IN A
SPORT
HYDRATION
TAKING IN FLUIDS
SO THE BODY
FUNCTIONS
NORMALLY
HOT-WEATHER
RISK
OVEREXERTION
OVER WORKING
THE BODY
HEAT
CRAMPS
MUSCLE SPASMS THAT
RESULT FROM A LOSS
OF LARGE AMOUNTS
OF SALT AND WATER
THROUGH
PERSPIRATION
HEAT
EXHAUSTION
AN OVERHEATING OF
THE BODY THAT
RESULTS IN COLD,
CLAMMY SKIN AND
SYMPTOMS OF
SHOCK
HEATSTROKE
A CONDITION IN WHICH
THE BODY LOSES THE
ABILITY TO RID ITSELF
OF EXCESS HEAT
THROUGH
PERSPIRATION
HEATSTROKE
1. LEAST COMMON
2. MOST SERIOUS
COLD WEATHER
RISK
FROSTBITE
A CONDITION THAT
RESULTS WHEN
BODY TISSUES
BECOME FROZEN
1. DRESS WARMLY
2.COVER ALL
EXPOSED SKIN
HYPOTHERMIA
A CONDITION IN
WHICH THE BODY
TEMPERATURE
BECOMES
DANGEROUSLY LOW
MUSCLE
ANY OF THE BODY
ORGANS CONSISTING OF
BUNDLES OF CELLS OR
FIBERS THAT CAN BE
CONTRACTED OR
EXPANDED TO PRODUCE
BODILY MOVEMENT
MUSCLE
TONE
THE NATURAL
TENSION IN THE
FIBERS OF A
MUSCLE
ATROPHY
DECREASE IN SIZE AND
STRENGTH OF A
MUSCLE DO TO A LACK
OF USE
EXTENSORS
THE MUSCLE
THAT OPENS A
JOINT
FLEXOR
THE MUSCLE
THAT CLOSES A
JOINT
LIGAMENTS
A BAND OF FIBROUS,
CONNECTIVE TISSUE
THAT CONNECTS
BONE TO BONE
TENDONS
A FIBROUS CORD
THAT ATTACHES
MUSCLE TO
MUSCLE
MINOR
INJURIES
MUSCLE
CRAMP
A SPASM OR SUDDEN
TIGHTENING OF A
MUSCLE
STRAIN
AN INJURY TO A
LIGAMENT
SURROUNDING A
JOINT
FIRST AID
TREATMENT FOR
A SPRAIN
R.I.C.E.
R-REST
I-ICE
C-COMPRESSION
E-ELEVATE
STRAIN
A CONDITION
RESULTING FROM
DAMAGING A
MUSCLE OR A
TENDON
MAJOR
INJURIES
FRACTURES
ANY BREAK
IN A BONE
DISLOCATION
WHEN A BONE IS
FORCED FROM IT’S
NORMAL POSITION
AT
A JOINT
TENDONITIS
THE
INFLAMMATION
OF A
TENDON
CONCUSSION
A JARRING INJURY
TO THE BRAIN THAT
AFFECTS NORMAL
BRAIN FUNCTION
STEROIDS
WHAT IS THE
OFFICIAL NAME FOR
ANABOLIC
STEROIDS?
ANABOLIC
ANDROGENIC
STEROIDS
WHAT ARE
ANABOLIC
ANDROGENIC
STEROIDS?
MAN-MADE SYNTHETIC
SUBSTANCES
ANABOLIC MEANS MUSCLE
BUILDING
ANDROGENIC REFERS TO AN
INCREASE IN MALE
CHARACTERISTICS
STEROIDS ARE THE
CLASS OF DRUG
WHY WERE
ANABOLIC
STEROIDS
CREATED?
TO TREAT MALES WITH
ABNORMALLY LOW
AMOUNTS OF
TESTOSTERONE
TREATMENT FOR SOME AIDS
PATIENTS
TREATMENT FOR SOME TYPES
OF CANCER
DOSES USED FOR THESE
TREATMENTS ARE 10-100
TIMES LOWER THAN DOSES
USED FOR PERFORMANCE
ENHANCEMENT!!!
ARE THESE THE SAME
STEROIDS USED TO
TREAT VARIOUS
DISEASES SUCH AS
SEVERE ALLERGIC
REACTIONS?
NO-THE STEROIDS USED TO
TREAT VARIOUS DISEASES
SUCH AS ALLERGIC
REACTIONS ARE CALLED:
CORTICOSTEROIDS
CORTICOSTEROIDS ARE
USED TO TREAT MANY
MEDICAL DISORDERS
SUCH AS:
1. SEVERE ALLERGIC
REACTIONS
2. ASTHMA
3. BLOOD DISORDERS
3 MOST COMMON
METHODS OF USE
FOR ANABOLIC
STEROIDS ARE:
1.ORAL
2. INJECTION
( RISK OF HIV INFECTION)
3. TRANSDERMAL
REASONS SOMEONE
MIGHT CHOOSE TO
USE ANABOLIC
STEROIDS?
1. MUSCLE GROWTH
2. PERFORMANCE
ENHANCEMENT
3. IMPROVE PHYSICAL
APPEARANCE
4. DECREASE RECOVERY TIME
FOR INJURIES
THE FOLLOWING LIST
INCLUDES GENERAL
SIDE-EFFECTS OF USING
ANABOLIC STEROIDS:
1. LIVER TUMORS/CANCER
2. HIGH BLOOD PRESSURE
3. HEART DISEASE
4. INCREASE IN THE LDL (BAD
CHOLESTROL)
5. DECREASE IN THE HDL
(GOOD CHOLESTROL)
1. ACNE
2. TREMBLING
3. MOOD SWINGS
“ROID RAGE”
4. DEPRESSION
5. PARANOIA
MALE
SIDE-EFFECTS OF
USING ANABOLIC
STEROIDS
1. SHRINKING OF TESTICLES
2. REDUCED SPERM COUNT
3. INFERTILITY
4. BALDNESS
5. DEVELOPMENT OF BREAST
6. INCREASED RISK FOR CANCER
(LIVER & PROSTATE)
FEMALE
SIDE-EFFECTS FOR
USING ANABOLIC
STEROIDS
1. GROWTH OF
FACIAL AIR
2. MALE PATTERN BALDNESS
3. CHANGES IN OR
CESSATION OF MENSTRUAL
CRAMPS
4. DEEPENED VOICE
5. MENSTRUAL
IRREGULARITY
ADOLESCENT
SIDE-EFFECTS OF
ANABOLIC
STEROIDS
GROWTH STOPPED
PREMATURELY DUE TO
GROWTH PLATE
CLOSURE
1.
2. ACCELERATED
PUBERTY CHANGE
REASONS WHY YOU
SHOULD AVOID USING
ANABLOIC STEROIDS?
1. ILLEGAL
2. DISHONEST
3. CHEATING TO WIN
4. GIVES SPORTS AND YOU
A BAD NAME
5. NOT REGULATED BY
THE FDA-YOU REALLY
DON’T KNOW WHAT YOU
ARE GETTING FOR YOUR
MONEY
6. DECREASES YOUR
OVERALL LEVEL OF
HEALTH.
7. IT CAN KILL YOU!!!!
THE END