PHYSICAL FITNESS AND YOUR HEALTH CHAPTER 3 PAGES 46-52

SELF-INVENTORY HOW DO YOU RATE? 1. I do at least 20 minutes of nonstop vigorous activity that improves that condition of the heart and lungs a minimum of 3 times a week. 2. I use the stairs instead of escalators or elevators whenever possible. 3. I regularly participate in lifetime sports, such as cycling, swimming, or in-line skating. 4. I am more active than I am sedentary. 5. I enjoy a variety of physical activity. 6. I usually warm up before starting an exercise session and cool down after an exercise session. 7. I plan regular times for exercise. 8. I take in about the same number of calories as I burn. 9. I eat nutritious meals and snacks and avoid consuming high-fat foods and snacks. 10. I get at least 8 hours of sleep each night.

WHAT IS PHYSICAL FITNESS? Physical Fitness is the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands. Affects your physical, mental and social health. Also affects how you sleep, eat and learn!

BENEFITS OF PHYSICAL FITNESS: PHYSICAL HEALTH Reduces your chances of acquiring disease, such as cardiovascular disease, and crippling conditions, such as obesity, that are linked to inactivity. Allows you to be more active and capable at any age. Gives you higher energy levels for longer periods. Improves your posture. MENTAL/EMOTIONAL HEALTH Makes you intellectually more productive. Provides relief from stress. Helps control depression. Gives you a sense of pride and accomplishment for taking care of yourself. Contributes to positive self-esteem because you will look and feel better about yourself. SOCIAL HEALTH Reduces stress that can interfere with good relationships. Builds self-confidence, making you more able to deal effectively in social situations such as meeting new people. Gives you the opportunity to interact and cooperate with others.

5 BASIC COMPONENTS OF PHYSICAL FITNESS BODY COMPOSITION. This is the ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons. FLEXIBILITY. This is the ability to move a body part through a full range of motion. MUSCULAR STRENGTH. This is the amount of force a muscle can exert. MUSCULAR ENDURANCE This is the ability of the muscles to do difficult physical tasks over a period of time without causing fatigue. CARDIORESPIRATORY ENDURANCE This is the ability of the heart, lungs, and blood vessels to send fuel and oxygen to the body’s tissues during long periods of vigorous activity.

MEASURING BODY COMPOSITION BIOELECTRICAL IMPEDANCE SKIN CALIPERS HYDROSTATIC WEIGHING OTHERS BODY MASS INDEX (BMI) WAIST CIRCUMFERENCE

MEASURING FLEXIBILITY FLEXIBILITY HELPS REDUCE MUSCLE STRAINS AND LOWER BACK PROBLEMS. SIT AND REACH TEST - MEASURES FLEXIBILITY OF WHAT?

MEASURING MUSCULAR STRENGTH MUSCULAR STRENGTH – ABILITY OF A MUSCLE GROUP TO CONTRACT MAXIMALLY. (NEAR MAX WEIGHT: HEAVY!!!) GOOD MUSCULAR STRENGTH ALLOWS YOU TO PERFORM DAILY TASKS MORE EFFICIENTLY. 2 TESTS PUSH-UPS MEASURES MUSCULAR STRENGTH OF WHAT MUSCLE GROUP IN PARTICULAR? CURL-UPS MEASURES MUSCULAR STRENGTH OF WHAT MUSCLE GROUP?

MEASURING MUSCULAR ENDURANCE MUSCULAR ENDURANCE – THE ABILITY FOR A MUSCLE GROUP EFFICIENTLY OVER TIME (SUBMAXIMAL WEIGHT) LEG LIFT THIS TEST IS MEASURING THE MUSCULAR ENDURANCE OF WHAT MUSCLE GROUP?

MEASURING CARDIORESPIRATORY ENDURANCE ONE WAY TO MEASURE CARDIORESPIRATORY ENDURANCE IS TO FIND YOUR PULSE RECOVERY RATE. THIS IS THE RATE YOUR HEART BEATS FOLLOWING ACTIVITY. THE 3-MINUTE STEP TEST DETERMINES PULSE RECOVERY RATE. 3-MINUTE STEP TEST 12” BOX 24 STEPS PER MINUTE MAINTAIN FOR 3 MINUTES FIND YOUR PULSE ON YOUR WRIST. COUNT THE # OF PULSES YOU FEEL IN 1 MINUTE.