Physical Fitness Health 1

For Starters…. True/False Being thin is a sign of fitness? Write three sentences telling me why you think this is true/false. Answer: FALSE Appearance is not a good indicator of overall fitness. People who do not exercise are likely to have poor heart, lung, and muscular fitness

Physical Fitness The ability to perform everyday work and play without becoming tired. There are 5 components of being physically fit. Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition

Component #1: Cardiorespiratory Endurance This means that your heart, blood vessels and lungs are able to distribute nutrients and oxygen, while removing waste during prolonged exercise. People with poor cardio endurance often become short of breath and have a high heart rate even after light exercise. Regular exercise results in: Heart muscles becoming stronger, so more blood is pumped with each beat. Lungs becoming more efficient in delivering O2 to the blood and removing CO2

Component #2: Muscular Strength The ability of muscles to produce force is muscular strength. A way to measure this is by testing the amount of weight you can lift. Exerting force for a short period of time is a way to improve strength. Examples?

Component #3: Muscular Endurance Muscular Endurance is the ability of your muscles to work for and extended period of time. Developing muscular endurance requires a repeated action over a long period of time. What are some examples you can think of?

Component #4: Flexibility The ability to move a joint through it’s entire range of motion (ROM) is called flexibility. You can bend, stretch, and twist your body easily. Stretching exercises can help to increase flex. What are some ways to safely improve flexibility? How many people can touch their toes in a sit and reach? As you get older what happens to flexibility….how would this effect your health?

Component #5: Body Composition Weight IS NOT the best indicator of fitness; you may even GAIN weight as you start a program. Why? A good fitness indicator is body composition. This is the measure of fat tissue on your body. How do we find Body composition? Skin fold calipers are very common at wellness centers but can vary a lot depending on each person that uses them Electronic pulse, good for large groups, but also not very accurate Bod Pod- Submerses you under water and calculates amount of water displaced and how much you weight…very $$$ and difficult for claustrophobic people.

Can you name the component? I need to carry a fireplace up three steps. 10 k Turkey trot Gathering a truckload of stones from the creek bed to line a garden. Tying my sneakers before physical education class. Opening a jar of pickles Walking from accounting to earth science Practicing saxophone for an hour 1.) muscular strength 2.) muscular endurance/cardio endurance 3.) Muscular endurance 4.) flexibility 5.) Muscular strength 6.) Muscular endurance 7.) Cardiovascular endurance

Physical Activity Pyramid Think-pair-share with group a friend and discuss what the “physical activity pyramid” would look like if it were drawn to fit the average person. Most should be able to figure out the pyramid would probably be inversed.

Types of Physical Activity The types of physical activity include: Aerobic Exercise Anaerobic Exercise Isometric Exercise Isotonic Exercise

Aerobic Exercise Ongoing activity the raises your breathing and heart rate is called AEROBIC EXERCISE. This increases the amount of O2 your body takes in. Aerobic exercise should be performed at least 20 mins regularly to improve your cardio endurance. Examples?

Anaerobic Exercise Intense physical activity that lasts for a few seconds to a few minutes is called ANAEROBIC EXERCISE. Since this is so quick and intense, your cardio system can’t supply muscles with enough O2 to keep going. Examples would include? Click the picture  Anaerobic exercise burns O2 VERY FAST and cannot be maintained for an extended period of time. How long could you perform a sprint? Has anyone ever experienced a situation in which they sprinted too fast and began to run very slow as they finished their run because they burned up all their O2(normally a track athlete can share a story about their first 400 sprint)?

Others: Isometric Exercise Isotonic Exercise An exercise in which muscles contract but very little movement takes place. If you do this on a regular basis you will increase strength Isotonic Exercise Contracting and relaxing your muscles through a full range of motion. Pull-ups and free weights are examples. What are examples of each? Isometric- Plank, wall sits, frozen squat, bent arm hang, etc….Have a students press their palms together as hard as they can for 30 seconds and discuss how they felt. Then have students perform a plank (or a student volunteer) and discuss what muscles they felt working as they went longer. Why is this a valuable way to work out? (it offers a way to exercise without use of any equipment, less chance of injury due to using too much weight) Isotonic- Push-ups, crunches, pull-ups, squats etc…. Have a student perform these and discuss how this differs from isometric exercise. The full range of motion trains multiple parts of the muscle at once vs isometric which may not.