Transcript Health, QTR 3.1 Fitness Notes

Fitness
REACHING YOUR FITNESS
GOALS
https://www.youtube.com/wa
tch?v=667PtpGk3DA
BENEFITS OF
EXERCISE/FITNESS
Feel better
Sleep better
More energy
Less body fat
More muscle
Feel more confident
Gain friendships
Heart and lungs more efficient
Strengthens bones
FITNESS
What are the two different types of
exercise called?
VOCABULARY
Aerobic exercise – nonstop,
repetitive, vigorous exercise that
increases breathing and heart rate.
(cross country-running, swimming, biking
and many forms of dance)
VOCABULARY
Anaerobic exercise – intense physical
activity that uses short bursts of
energy.
(weight lifting, gymnastics, sprints and
football)
https://www.youtube.com/watch?v=lS
tzL8DKZ2k
Cross training- vary your fitness
program by combining different
types of exercises
Endurance-is the ability of an organism to
exert itself and remain active for a long
period of time, as well as its ability to
resist, withstand, recover from, and have
immunity to trauma, wounds, or fatigue.
Warm-up – A period of mild exercise
that gets your body ready for
vigorous exercise.
– Slowly increasing heart rate
Cool-down – A period of gentle
exercise that gets your body ready to
stop exercising
– Slowly lower heart rate/slow breathing
BENEFITS OF BEING
PHYSICALLY FIT
increases energy – p
lowers blood pressure – p
improves muscle tone – p
provides opportunity to meet new people – s
provides opportunities to share common goals – s
sharpens alertness – m
increases self esteem – m/e
reduces stress – m/e
What is difference between fit and totally fit?
5 Elements of Fitness
Muscle strength – the most weight you
can lift or the most force you can exert
at one time.
5 Elements of Fitness
Muscle endurance – the ability of your
muscles to exert a force over time
without becoming overly tired.
Flexibility – your ability to move
within the range of motion for each
joint.
Dynamic-Dynamic stretching consists of
functional based exercises which use sport
specific movements to prepare the body for
movement
Static-Static stretching involves reaching forward
to a point of tension and holding the stretch.
Cardiovascular Endurance
(Heart & Lung endurance) – how
effectively your heart and lungs work
during exercise and how quickly they
return to normal after exercise.
Body Composition – the proportion of
body fat in comparison with lean
tissue, such as muscle, bone and fluid.
Body Composition
BMI – Body Mass Index
– estimates ‘Body Shape’
– (divide body wt. by ht. (Inches)
squared) X 703
Caliper Test
– Tool/gauge
– Loose skin
Under Water Weighing
– Water/weight displacement
– Weigh outside/inside water
Body Composition
BMI – Body Mass Index
– (body wt. ÷ ht.(inches) squared) X 703
Underweight:
Less than 18.5
Healthy weight 18.5 to 24
Overweight:
25 to 29.9
Obese:
30 to 39.9
Severely Obese: 40 or higher
FORMULA
Resting Heart Rate = number of
times your heart beats per minute
while you are at rest/inactivity
Athletes – 40-60
10 and older- 60-100
10 and under- 70-130
Working Heart Rate = number of
times your heart beats per minute
during activity
What is your RHR?
• Finding your pulse
– Wrist
Hold opposite arm out, arm straight
First two fingers together
Press the pads of your fingers firmly against
wrist
– Neck
Half way between chin and jaw bone
FORMULA
Maximum Heart Rate = 220 – AGE
MHR = 220 - ___________
Target Heart Rate (Range) = During
exercise
– MHR X 60% = low range
– MHR X 80% = high range
THR = _______ to _______
Heart Rate Facts
Every person has a Maximum Heart
Rate (MHR), which gradually
decreases with age
Over 85% of MHR is dangerous
Under 60% of MHR doesn’t do heart
and lungs much good
Between 60% – 80% of MHR gives
you the most benefit
Moderate vs. Vigorous Exercise
Moderate- working in the 50-70% range
of MHR
(walking the dog, light gardening, bicycling
5-9mph, doubles tennis)
◊ Vigorous- working in the 70-85% range of
MHR
(running, heavy gardening, bicycling
10mph or over, singles tennis)
Heredity and You
Your physical fitness potential
– People of all body types, ages, ability
levels, and levels of general health can
reach their own potential levels of
physical fitness!
Inherited traits
long lasting illness and conditions
(asthma, lung disorder)
weak joints or other bone problems
TECHNOLOGY
We must make a
special effort to
exercise in today’s
world!
Technology has
removed physical
activity, in daily
activities. (jobs,
chores, etc…)
Today’s youth has a
shorter life expectancy
than their parents!
THE F.I.T.T. PRINCIPLE
Frequency - # of times you exercise each week
Intensity – Amount of energy you use when you
exercise
– Measured by heart rate
– Increase intensity to increase heart rate to
reach THR zone
Time – Amount of time during one workout
Session
Type – Aerobic or Anaerobic
https://www.youtube.com/watch?v=wqTNmTaNfuQ
Fitness Gram
Introduce the Healthy Fitness Zone
for each Component
Pacer Test – Completed in PE
Curl-Ups – Health Class
Push-Ups – Health Class
Sit & Reach – Health Class
BMI – Health Class
Fitness Gram Evaluation
Self evaluation (Handout)
Record score
Compare to Healthy Fitness Zone
Which areas do you need to improve
Pacer Test – Heart/Lung endurance
Curl-Up – Abdominal strength/endurance
Push-Up – Upper body strength
Sit & Reach - Flexibility
BMI – Body composition
Starting a Fitness Program
Setting a realistic fitness goal
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Losing body weight
Toning muscle
Clothes fitting better
Gaining muscle mass
Preventative/Staying healthy
• Which of the benefits would you like to
achieve first? (Multiple goals)
Starting a Fitness Program
• The fitness goal should include
• Aerobic and Anaerobic exercise that
appeals to you
• Keep your goals challenging, but realistic
• Lots of people can help you; parents,
sibling, friends, coach, teacher, but the
most important person is you!
(Motivation)
Starting a Fitness Program
Apply the F.I.T.T. Principle to your
fitness program
Apply a healthy eating goal
Write down a goal to accomplish
VOCABULARY
Individual Sports – Sports that you
can do on your own or with a friend.
Team Sports – Organized physical
activities involving skill, in which a
group of people play together on the
same side.
Lifetime Sports – Exercise activities
that can be continued throughout
life.
INDIVIDUAL SPORTS
Advantages
More flexible than team sports
Can do them when you feel like it
No specified time
Participate as long as you wish
Its up to you!
TEAM SPORTS
Advantages
Exercising with other people can be fun
When exercise is fun you are more likely to
continue with it
Can improve your mental/social health as
well as your physical health
Opportunity to work with people toward a
common goal
Practice communication, cooperation, and
compromise skills (social skills)
LIFETIME SPORTS
As people age, their exercise
opportunities, abilities, and interests
change
Most team sports are played by young
people, and are hard on the body
Learning to enjoy lifetime sports at a
young age can help you keep fit in the
long run
Canoeing, kayaking, hiking, dancing, cross-country
skiing, walking/jogging, golfing (walking), swimming,
bicycling, tennis, etc…