Chapter 3 Physical Fitness and Your Health Lesson 1 Physical Fitness and You p. 46 - 52

Health Terms Physical fitness Body composition Flexibility Muscular strength Muscular endurance Cardio-respiratory endurance

What is Physical Fitness? The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands. What does this mean?

Benefits of Physical Fitness Physical Health Reduces you chances of diseases Allows you to be more active Gives you higher energy levels Improves posture

Benefits of Physical Fitness cont’d Mental/Emotional Health Makes you intellectually more productive Provides stress relief Helps control depression Gives you a sense of pride & accomplishment Contributes to a positive self-esteem

Benefits of Physical Fitness cont’d Social Health Reduces stress that can interfere with relationships Builds self-confidence Gives opportunities to interact and cooperate with others

Basic Components of Physical Fitness Body Composition Flexibility Muscular Strength Muscular Endurance Cardio-Respiratory Endurance This is an outline for the following slides

Body Composition Measured with skin- fold calipers Ratio of body fat to lean body tissue Muscle Bone Water Measured with skin- fold calipers Biceps Triceps Subscapular Iliac Crest BMI - Body Mass Index Weight(kg)/Height“(m)

Flexibility The ability to move the body through the full range of motion. ROM Reduces muscle strains and lower back problems Sit and Reach Cobra High/Low arm reach (???)

Muscular Strength The amount of force the muscle can exert. Push-ups Helps you to perform daily tasks more efficiently. Push-ups Upper-body Curl-ups Abdominal Single Squat Leg/Gluteus Video example

Muscular Endurance The muscles’ ability to perform a task over an extended period of time without fatigue. Better posture Less fatigue Leg Lifts Wall Squats Flexed Arm Hang Video example

Cardio-Respiratory Endurance The ability of the heart and lungs to send oxygen and fuel to the body during long periods of activity. One mile Step Test Pulse Recovery Rate

HAVE YOU GOTTEN YOUR EXERCISE TODAY!?!??!

Chapter 3 Physical Fitness and Your Health Lesson 2 Exercise and Fitness p. 53 - 59

Health Terms Sedentary lifestyle Metabolism Basal metabolism Calories Aerobic exercise Anaerobic exercise Isometric exercise Isotonic exercise Isokinetic exercise

Benefits of Exercise Exercise helps strengthen all sides of the “Health Triangle” Physical Mental Social

Benefits to Physical Health Nervous system Improved reaction time Circulatory system Strengthens your heart More efficient HR (heart rate)

Benefits to Physical Health cont’d Respiratory system Strengthens your lungs Lung/air capacity Weight control Metabolism - a body process that converts fuel/food to energy Your weight - eat fewer calories than burn…lose weight - eat more calories than burn…gain weight

Benefits to Mental Health Reduces emotional stress Stretching relaxes tight muscles Fatigues muscle so sleep improves Exercise release “happy” hormones that prove to lift your mood Increase brain stimulation for more work/school productivity Improves self-esteem because you look and feel healthier

Benefits to Social Health Meeting new people at clubs or organized activities Forming friendships with people with similar interests Because of physical benefits, exercise prepares you to meet new people Meeting a workout partner helps to motivate you to continue with exercise

Improving Your Health-Related Fitness Add variety to your exercise routine! Develops overall fitness Decreases “burnout” Decreases over-use or injury

Improving Cardio-Respiratory Endurance Improving the Heart-Lung capacity Aerobic Exercise Swimming Running Cycling Dance Walking

Improving Muscular Strength, Endurance, & Flexibility Anaerobic Exercise Sprinting Calisthenics Resistance Training

Types of Resistance Training Isometric Exercise Holding a contraction Wall squats Iso-Abs Isotonic Exercise Repetitive movement at a joint Weight lifting Sit-ups Push-ups Isokinetic Exercise Resistance through the entire ROM Hydraulic resistance

Have YOU gotten your exercise today?!?!?!?

Chapter 3 Physical Fitness and Your Health Lesson 3 Planning A Fitness Program p. 60 - 65

Health Terms Cross-training Overload Progression Specificity Warm-up Cool-down Resting Heart Rate (RHR)

Setting Fitness Goals Planning a Fitness Program Choose a group activity Aerobics Spinning Yoga/Pilates Choose an individual activity Walk Home exercise: Bicycle Yoga/Pilates Swim Aerobics Choose an activity you enjoy One you look forward to participate

Setting Fitness Goals cont’d Getting Started Set Short -Term Goals Duration of activity Minutes per session Days per week Set Long -Term Goals Health goals

Selecting the Right Activity Where you live Your range of interest Your level of health Time and place Personal safety Comprehensive planning

Selecting the Right Activity cont’d Cross-Training Selecting a variety of activities to keep motivated and to train various parts of the body.

Basics of an Exercise Program The Warm-Up The Work-Out The Cool-Down

Basics of an Exercise Program cont’d The Warm-Up Raise body temperature Stretch large muscles slowly Increases elasticity & prevents injury Perform the activity slowly Activity of workout choice Increase pulse gradually

Basics of an Exercise Program cont’d The Workout Frequency - who often? 3-4 times a week Intensity - how hard? Time - how long? 20-30 min in THR

Basics of an Exercise Program cont’d The Cool-Down - gradually decrease activity

Have YOU gotten your exercise today?!?!??!