Chpater 4 Physical Fitness
Chpater 4 Physical Fitness
Capability of the body of distrusting inhaled
oxygen to muscle tissue during increased physical
This concept defines how the body moves. It
consists of three components: time (faster or
slower), force (harder or softer), and flow (bound
Amount of force that muscles apply when they
You use your strength when you lift boxes or push
a lawn mower.
Ability to do activities for more than a few
Paddling a boat uses both strength and endurance
Ability to bend and twist joints easily.
You use flexibility when you bend down, twist
your body, or reach for something
Compares the weight of your fat to the weight of
your muscles, bones, and organs.
Physical activity can improve body composition.
Why should you exercise?
Improve self-esteem, prevent or alleviate the
effects of depression, and relieve.
Improve bone density.
Reduces the risk of some forms of cancer.
Improve the quality of life for people with
diabetes, arthritis, and asthma.
Sit n Reach
Refers to how often you exercise
Refers to how hard you exercise
How long you exercise
What you do when you exercise.
One way to see how hard you are exercising
is to check your heart rate.
Target heart rate zone is 60 to 85 percent of
your maximum heart rate.
Maximum heart rate (MHR) is the largest
number of times you heart can beat while
MHR = 220 – age
On the board you have been put into a
category. I.E. Pacer, Push-Up, Curl-Up or Sitn-Reach
Your task is to come up with as many
activities, sports, stretches, or games as you
can that will help you do better at that Fitness
Minimum is 10
Create a television commercial to convince
people to become fit.
Use songs, jokes, or catchy slogans to get the
audience to exercise.
The elasticity of muscles and connective tissue,
which determines the range of motion of joints.
Aim: something that somebody wants to achieve.
A predetermined plan of action.
“A world-champion sprinter can run 100 meters
in less than 10 seconds. But can a sprinter run
a marathon in an hour?”
A sprinter can’t run a marathon in an hour.
The sprinter would run out of energy before
he or she could finish.
Sprinters and marathon runners use different
energy systems when they run.
Your body gets energy from the food you eat.
The sugars in foods, such as fruit and bread, are
changed into sugar call glucose.
Your body uses oxygen to get energy from
When your body uses oxygen to get energy,
the process is called aerobic exercise.
Aerobic Exercise: exercise that uses oxygen to
Long distance running and swimming.
Glycogen is another sugar made from the
food you eat.
Your body releases energy from glycogen
without using oxygen.
Anaerobic Exercise is fueled without using
Sportsmanship: the ability to treat all players,
officials, and fans fairly during competition.
Someone who practices sportsmanship is
called a good sport.
Always plays her best
Following rules of the game
She also considers the safety of the other players
She congratulates player for a good job, even if
they are on a different team.
She is also polite if she loses and modest if she
You will draw cartoons illustrating when
different sports, such as basketball or soccer,
use aerobic energy and anaerobic energy.
The ability to contract your muscles repeatedly
without excessive fatigue
The maximal force that you can exert when you
contract your muscles.
Warning Signs of Injury (6 common signs)
Tenderness in a single area
A reduced range of motion around a joint
Numbness or tingling
Overtraining :condition that happens when
you exercise too much.
You feel tired all the time
You aren’t doing as well during games and
You are less interested in the activity
Your resting heart rate increases
You may get hurt more often. Your body hasn’t
had a chance to heal from past injuries.
Acute Injuries: injury that happens suddenly.
Strains: muscle or tendon is overstretched or torn
Sprains: when a joint is twisted suddenly.
Fractures: cracked or broken bone
Chronic Injuries: injury that develops over a
long period of time.
Stress fracture: tiny fracture
Tendinitis: irritation of a tendon.
Your doctor should treat Chronic Injuries.
Warm Up and Cool Down
Don’t Go Too Fast
Improve Your Form
Take A Break
Wear the Right Clothes
Use Your Safety Equipment
Don’t Exercise Alone
Have students work in groups of four.
Ask groups to make a safety guidebook for a
The guidebook should describe some
common injuries of the sport and what
They should include information on
preventing these injuries.
The result of a way of life that includes living and
active lifestyle, maintaining good or better levels
of physical fitness, consuming a healthy diet, and
practicing good health behaviors throughout life.