Chapter 6 8th Grade Physical Fitness

Vocabulary Fitness Effort Capability of the body of distrusting inhaled oxygen to muscle tissue during increased physical effort. Effort This concept defines how the body moves. It consists of three components: time (faster or slower), force (harder or softer), and flow (bound or free).

Physical Fitness The ability to do everyday tasks without becoming short of breath, sore, or tired.

Components of Physical Fitness Muscular Strength Muscular Endurance Cardiorespiratory Endurance Flexibility Body Composition

Muscular Strength The amount of force muscle apply when they are used. Example: If you can move a large amount of weight, you probably have good muscular strength. Fun Fact: The U.S. Postal Service requires many of its package handlers to be able to lift as much as 70 pounds.

Muscular Endurance The ability to use a group of muscles over and over without getting tired easily. Example: Moving and lifting furniture several times.

Cardiorespiratory Endurance The ability of your heart and lungs to work efficiently during physical activity. The number of times your heart beats per minute is called Heart Rate. When you are resting, your heart rate is called resting heart rate (RHR). Examples: Running, walking, cross-country skiing, and cycling.

Flexibility The ability to use joints easily. Flexibility depends on three types of soft tissue: muscles, tendons, and ligaments. Muscle is the most elastic, or stretchy, tissue of the three. During growth spurts, your bones grow faster than the muscles around them do. You may become less flexible. Regular stretching can help you stay flexible.

Body Composition Compares the weight of fat in your body to the weight of your bones, muscles, and organs. Women usually have a higher percentage of body fat than men do. Why?

Diet Activity Acai Berry Diet Cabbage Soup Diet HCG Diet Tapeworm Diet Atkins Paleo Diet South Beach Diet Blood Type Diet Hollywood Diet 3-Day Diet How does the diet claim to work? Is the diet healthy? Why or Why Not? Will the diet interfere with certain medications? If so, which ones and why? Does the diet put any restrictions on a particular food group?

Vocabulary Flexibility Goal The elasticity of muscles and connective tissue, which determines the range of motion of joints. Goal Aim: something that somebody wants to achieve. A predetermined plan of action.

How Exercise and Diet Affect Fitness Any activity that maintains or improves your physical fitness.

Exercise to Be Fit Different activity improve different components of fitness. For example: Stretching does not improve your muscular strength as much as lifting weights does.

Physical Benefits When you exercise regularly…. You become stronger Your heart and lungs work better You’re also more flexible. Prevent muscle weakness and shortness of breath Prevent obesity and diseases such as: diabetes and heart disease

Mental and Emotional Benefits When you exercise for a long period of time, your brain makes a chemical called Endorphins: make you feel calm.

Testing Your Fitness: Monitoring Heart Rate Target heart rate zone is 60 to 85 percent of your maximum heart rate. Maximum heart rate (MHR) is the largest number of times you heart can beat while exercising. MHR = 220 – age

Find Your Resting Heart Rate (RHR) Find your pulse by placing you index and middle finger on the thumb-side of your wrist or on your neck, below the jaw, in front of the ear. Count the number of times your heart beats for 10 seconds and multiply by 6. Do this twice and average the results. WE WILL DO THIS TOGETHER!!!!

Testing Strength Muscular strength and muscular endurance. Pull-ups Curl-ups

Testing Cardiorespiratory Endurance Running or walking 1 mile

Testing Flexibility Sit-n-reach test

Fun Fact! President’s Council on Physical Fitness and Sports. In 1956, President Dwight D. Eisenhower established the President’s Council on Youth Fitness after a study indicated that American children were not as fit as European children. By 1968, President Lyndon B. Johnson changed the title to President’s Council on Physical Fitness and Sports. The council promotes physical fitness as a part of a healthy lifestyle and maintains youth fitness standards that are commonly used for fitness tests today.

Testing Body Composition BMI (Body Mass Index) test Weight(lbs) x 704.5 / (height)^2 Skinfold test Weighing someone under water Passing a harmless electrical current through the body

BMI DEBATE!!! You will research in two groups whether BMI is a useful measurement of body composition. For BMI Examples: Why does it work so well? Why? Health risks for using it? What do you need to get your BMI? Against BMI Examples: Why does it NOT work so well? Why? Is it accurate? Is it reliable? Is there a universal chart?

Vocabulary Muscular Endurance Muscular Strength The ability to contract your muscles repeatedly without excessive fatigue Muscular Strength The maximal force that you can exert when you contract your muscles.

Your Fitness Goals What Do You Want To Do? With your goals in mind, you can choose activities that will help you improve your fitness.

Are you FITT? If you do the same exercise program for several weeks, you fitness will stop improving. To see improvement, you need to increase the frequency, intensity, time and type of your workouts. Frequency, Intensity, Time, & Type Frequency: how often you exercise Intensity: how hard you exercise Time: how long you exercise Type: how you exercise

How Can You Monitor Your Progress? Keep a Fitness Log

Injury and Recovery Warning Signs of Injury Acute injury: injury that happens suddenly. Chronic injury: injury that develops over a period of time.

Common Injuries Injury Type Description Strain Acute Injury Muscle or tendon that has been overstretched or torn. Sprain Joint in twisted suddenly and out of its normal range of motion. Fracture Cracked or broken bone Stress Fracture Chronic Injury Tiny fracture that occurs because of too much exercise or bad form. Tendinitis Irritation of a tendon caused by too much exercise or bad form.

Recovery of Injury RICE Rest Ice Compression Elevation

Exercising Caution Warm up and Cool Down Stretch Warm-up increases blood flow and loosens muscle and tendons Cool-up helps keep muscles from tightening up and becoming sore Stretch Prevents injury by relaxing muscles and increasing joint flexibility. Stretch slowly, without bouncing, hold for 10 to 30 seconds.

Exercising Caution Improve Your Form Take a Break Don’t Exercise Alone Doing an exercise incorrectly can hurt you. Take a Break Rest gives the body time to repair itself. Don’t Exercise Alone If you get hurt exercising alone, there probably won’t be anybody around who can help you. Wear the Right Clothes Shoes are probably the most important piece of fitness clothing.

Vocabulary Personal Fitness The result of a way of life that includes living and active lifestyle, maintaining good or better levels of physical fitness, consuming a healthy diet, and practicing good health behaviors throughout life.