Chapter 6 Physical Fitness for Life

Physical fitness is the ability of the body to carry our daily physical activities without getting out of breath, sore, or overly tired. Exercise is any physical activity that improves or maintains physical fitness. Being physically fit keeps you healthy and lowers your risk of certain diseases. A sedentary lifestyle increases your risk of chronic diseases.

What are the Benefits of Being Active: Physical benefits of exercise include: –Heart and lungs get stronger –Healthy blood cholesterol levels and blood vessel stronger, more efficient muscles –Healthy ratio of muscle mass to fat mass –Increased metabolic rate –More Calories burned Mental benefits of exercise include reduced stress levels, reduced risk of depression and anxiety, and increased energy and alertness. Social benefits of exercise include increased self-esteem and increased opportunities to socialize with others who share your interests.

Components of Health- Related Fitness: 1.Cardiovascular Endurance 2.Flexibility 3.Muscle Strength 4.Muscle Endurance 5.Body Composition

The ability of the heart and lungs to sustain effort over a long period of time

The ability to bend the joints without injury

The ability of muscles to work against resistance

The ability of muscles to sustain an effort for a long period of time

The proportions of lean tissue as compared to fat tissue in the body

Components of Skill – Related Fitness Agility Balance Coordination Power Reaction Time Speed ***These components aren’t as important as the health-related components, but are important for good athletic performance.***

Aerobic Activity An energy producing process that uses oxygen

Examples of Aerobic activity Jogging Aerobics Walking Bicycling Racquetball Tennis Basketball

Anaerobic Activity: Refers to energy producing processes that does not use oxygen

Examples of anaerobic activity Sprints Weight lifting Pole Vault Softball Yoga Pilates

Target heart rate: The heartbeat rate that will condition a person’s cardiovascul ar system fast enough to push the heart, but not so fast as to strain it.

Calculate your target heart rate Subtract your age from 220 = maximum heart rate Multiply your maximum heart rate by.75 = target heart rate (beats per minute) Target Heart Rate Zone: Between 60%-85% of your maximum heart rate

Resting heart rate (RHR) The number of times the heart beats per minute while at rest, such as before you get up in the morning. Recovery time is the amount of time it takes for the heart to return to RHR after strenuous activity. (Good cardiorespiratory endurance reduces Recovery time and RHR)

Section 2 Planning Your Fitness Program Designing a Fitness Program Compare your current abilities with the standards in the table below.

Designing a fitness program: 1)Determine your resting heart rate 2)Calculate your target heart rate zone 3)Assess your current fitness level 4)Set a fitness goal 5)Keep track of your progress

Section 2 Planning Your Fitness Program Getting FITT You can use the FITT formula as you plan activities in your fitness program. The FITT formula is made up of four important aspects of fitness training: Frequency Intensity Time Type

Section 2 Planning Your Fitness Program Getting FITT Your fitness program should also include each of the following types of fitness training: Developing cardiorespiratory endurance Developing muscular strength Increasing flexibility

Section 2 Planning Your Fitness Program

Section 3 Exercising the Safe Way Avoiding Sports Injuries Things you can do to avoid sports injuries include: Get conditioned. Warm up and cool down. Stretch. Avoid dehydration. Avoid overtraining. Avoid overuse injuries. Choose the correct equipment and clothing.

Section 3 Exercising the Safe Way Avoiding Sports Injuries

Section 3 Exercising the Safe Way Treating Minor Sports Injuries The RICE method can be used to control swelling: Chapter 6 Rest Ice Compression Elevation

Section 3 Exercising the Safe Way Supplements, Drugs, and Athletic Performance Dietary supplements are products taken by mouth that contain dietary ingredients. Dietary supplements are not regulated by the Food and Drug Administration (FDA). Claims about the performance enhancements from dietary supplements are often untrue. Some dietary supplements can have dangerous side effects.

Section 3 Exercising the Safe Way Supplements, Drugs, and Athletic Performance Anabolic steroids are synthetic compounds that resemble the male hormone testosterone. Doctors use small amounts of anabolic steroids like the Human Growth Hormone (HGH) to treat some diseases. Use of anabolic steroids for performance enhancement has severe side effects and can be dangerous.

Section 3 Exercising the Safe Way

Section 4 Sleep Sleep: Too Little, Too Often Sleep deprivation is a lack of sleep. People who are sleep deprived may suffer many problems. Stress-related problems Increased risk for getting sick Increased risk for dangerous accidents

Section 4 Sleep Teens and Sleep Most adults need an average of 8 hours of sleep per night. Teens need 8.5 to 9.25 hours of sleep per night. The circadian rhythm is the body’s internal system for regulating sleeping and waking patterns. Teens need more sleep than adults or children because the circadian rhythm is delayed during puberty.

Section 4 Sleep The Stages of Sleep NREM sleep stands for Non-Rapid Eye Movement sleep. During NREM sleep, brain activity is at its lowest. REM sleep stands for Rapid Eye Movement sleep. REM is also called “dream sleep” because this is when you have dreams. During a normal sleep cycle, periods of NREM alternate with periods of REM.

Section 4 Sleep The Stages of Sleep Insomnia is an inability to sleep even when one is exhausted. Sleep apnea is a sleeping disorder in which normal breathing patterns are interrupted during speech. See a doctor if you have trouble sleeping for 3 weeks or more, or if you often find yourself falling asleep during the day.