Chapter #4 & #12 Physical Fitness Decisions for Health: CH#4, Pg#64-89 Glencoe Health: CH# 12, Pg#

“4 - Parts of Fitness” 1. Strength: Can be measured by the amount of weight you can lift 2. Endurance: Two Types  Muscular: Ability of your muscles to keep working over time. Heart and Lung: Ability of your heart and lungs to work efficiently during activity.

Continued 3. Flexibility: Ability to bend and twist joints easily 4. Body Composition: Compares the weight of your fat to the weight of your muscles, bones and organs

Flexibility Exercises Flexibility exercises include stretching for 10 to 12 minutes a day. Gymnastics Martial Arts Ballet Pilates Yoga Stretching

“Fitness Program” Exercise: Any physical activity that maintains or improves fitness. Without exercise everyday activity becomes more difficult. Testing your fitness helps you find out what your weaknesses are. Why would you want to know this?

“Fitness Goals” Setting Short-Term Goals can help you meet a Long-Term Goal. What is a Short Term Goal? What is a Long Term Goal? What are Realistic Goals?

“F.I.T.T” Frequency: How Often you do something ( X’s ) Intensity: How Hard you exercise (Amount or #) Time: How Long you exercise (min./hr.) Type: What Kind of Activity

Example: F = 3 times per week I = 20 Laps T =15 minutes T = Butterfly Stroke

Examples Continued F = 2 times per week I = bpm T = 20 minutes T = Freestyle Stroke F = 4 times per week I = 30 throws T = 10 minutes T = Throwing a Football to target

“Heart Rate” Resting HR: The number of times your heart beats when not exercising Max HR: The largest number of times your heart can beat per minute while exercising. Target HR Zone: Where your heart should be when exercising Recovery Time: The amount of time your heart takes to return to its RHR after exercising.

Heart Rate Continued Max HR = 220 – Age = ??? 60% of MHR = MHR x.6 85% of MHR = MHR x = x 207=124 bpm.85 x 207= 176 bpm THRZ = bpm

Heart Rate Chart

“Oxygen” or “No Oxygen” Aerobic Exercise: Exercise that Uses Oxygen to get energy. Endurance exercises are Aerobic. - Running the mile - Swimming multiple laps - Playing Soccer (Goalie?) - Basketball

Aerobic Activities Cycling Brisk Walking Running DancingSkating Cross- Country Skiing Most Team Sports

“Oxygen” or “No Oxygen” Cont. Anaerobic: Exercise that Doesn’t Use Oxygen. Activities that use strength in short bursts. - Sprinting (what is this?) - Volleyball - Weight Lifting

“Team Work/ Cooperation” Competition: A contest between two or more people Sportsmanship: The ability to treat all players, officials and fans fairly during competition. - Good Sportsmanship? - Poor Sportsmanship?

“Weight Training” The use of weight to make muscles stronger or bigger. Weight Training improves Strength and Muscular Endurance. Two Types of Weight Training: Strength Development Strength Development & Body Building/Muscle Building

Strength Training Rowing Cross-Country Skiing Pull-Ups Push-UpsCycling Running Skating

“Types of Workouts” Repetitions (reps): How many times you lift something. Sets: A group of repetitions. 3-5 sets of reps= Endurance Training=>Lt. Wt. 2-4 sets of 6-15 reps = Strength Training=>Med. Wt. 1-3 sets of 3-6 reps = Muscle Building => Heavy Wt. *Micro Tears, Lactic Acid, Waste & H2O flush Safety?

“Injury” Warning Signs of Injury: - Sharp Pain - Tenderness in a single area - Swelling - Reduced range of motion - Numbness or tingling Muscle Soreness  Injury?

“Overtraining” Overtraining: The condition that happens when you exercise to much: You feel tired all the time You aren’t doing as well during games and practices You are less interested in the activity Your RHR increases You may get hurt more often

“Common Injuries” Acute Injury: An injury that happens suddenly (Sprains, Fractures). - R.I.C.E Chronic Injury: Develops over a period of time (Tendinitis, Stress Fractures). - A Doctor should treat these. - A Doctor should treat these.

“R.I.C.E.” Rest Ice Compression Elevate

“8 Ways to Prevent Injury” 1.Warm up/Cool Down 2.Stretch 3.Don’t go too Fast, Change your F.I.T.T. 4.Improve your Form 5.Take a Break 6.Wear the Right Clothing 7.Use Safety Equipment 8.Don’t Exercise Alone

Essential Questions: What is Endurance and how would you improve your endurance? What is Strength and how would you improve your strength? What is Aerobic and Anaerobic exercise? Provide 2 examples of each and explain why it is considered one or the other. Define F.I.T.T. Give an example of how you would use F.I.T.T. for an activity and provide 2 - F.I.T.T Routines. What in the world around you could you compare your metabolism to? Give a real life example and explain why. Why should you live a “Healthy Lifestyle”? Find the Max Heart Rate - MHR and Target Heart Rate Zone - THRZ (65%-85%) for a 30 year old. What is the purpose of finding your heart rate during exercise and what does the heart rate tell you about your workout? Describe what changes can be made to your workout based on this result.

Homework: You must write 2 - F.I.T.T. Workouts and bring them back to class the following day. Be prepared to explain your F.I.T.T. Workouts to the class and to provide a quick demonstration as well.

“Supersize Me Quiz” 1. How many tsp of sugar are in a ½ Gallon of soda? 2.______ out of _____ adults are obese. (this should not be a percentage) 3.How many miles a day does an average New Yorker Walk? 4.How many miles a day do average Americans Walk? 5.What are the two Fattest Cities in America? 6.What is the Fattest State? 7.How many times does a Nutritionist suggest you eat McDonalds? 8.What food at McDonalds has the most fat and calories?