Ch. 8 Fitness REACHING YOUR FITNESS GOALS

FITNESS What is the difference between Aerobic and Anaerobic exercise?

VOCABULARY Totally fit – able to handle physical, mental, emotional, and social day-to- day challenges without feeling exhausted. Physically fit – ready to handle whatever comes your way from day- to-day.

VOCABULARY Aerobic exercise – nonstop, repetitive, vigorous exercise that increases breathing and heart rate. (cross country, swimming, skiing) Anaerobic exercise – involves great bursts of energy in which the muscles work hard to produce energy. (weight lifting, gymnastics, sprints)

BENEFITS OF BEING PHYSICALLY FIT (Look at definition of totally fit) increases energy – p lowers blood pressure – p improves muscle tone – p provides opportunity to meet new people – s provides opportunities to share common goals – s sharpens alertness – m increases self esteem – m/e reduces stress – m/e

FITNESS AND YOU Your physical fitness potential Getting started in a fitness program –Do the benefits appeal to you? –Which of the benefits would you like to achieve first? –keep your goals challenging, but realistic –Lots of people can help you; parents, sibling, friends, coach, teacher, but the most important person is you!

TECHNOLOGY We must make a special effort to exercise in today’s world! Technology has removed physical activity, in daily activities. (jobs, chores, etc…) Today’s youth has a shorter life expectancy than their parents!

CH. 8 Sec. 2 Elements of Fitness What are the 5 Elements of Fitness? What are factors that influence your Fitness Potential?

VOCABULARY Muscle strength – the most weight you can lift or the most force you can exert at one time. Muscle endurance – the ability of your muscles to exert a force over time without becoming overly tired. Flexibility – your ability to move within the range of motion for each joint.

VOCABULARY Heart & Lung endurance – how effectively your heart and lungs work during exercise and how quickly they return to normal after exercise. Body composition – the proportion of body fat in comparison with lean tissue, such as muscle and bone.

Body Composition BMI – Body Mass Index –estimates obesity –(divide body wt. by ht. squared) X 703 Caliper Test –Tool/gauge –Loose skin Under Water Weighing –Water/weight displacement –Weigh outside/inside water

Body Composition BMI – Body Mass Index –(divide body wt. by ht.(inches) squared) X 703 Underweight: Less than 18.5 Healthy weight 18.5 to 24 Overweight: 25 to 29.9 Obese: 30 to 39.9 Severely Obese: 40 or higher

FITNESS People of all body types, ages, ability levels, and levels of general health can reach their own potential levels of physical fitness!

Factors that Influence Fitness Potential inherited traits long lasting illness and conditions (asthma, lung disorder) weak joints or other bone problems You should always check with a doctor before setting goals to improve your physical fitness!

Finding Target Pulse Rate Every person has a Maximum Heart Rate (MHR), which gradually decreases with age Over 85% of MHR is dangerous Under 60% of MHR doesn’t do heart and lungs much good Between 60% – 80% of MHR gives you the most benefit

FORMULA Resting Heart Rate = During rest/inactivity Working Heart Rate = During activity

What is your RHR? Finding your pulse Finding your pulse –Wrist Hold opposite arm out, arm straight First two fingers together Press the pads of your fingers firmly against wrist –Neck Half way between chin and jaw bone

FORMULA Maximum Heart Rate = 220 – AGE MHR = ___________ Target Heart Rate (Range) = During exercise –MHR X 60% = low range –MHR X 80% = high range THR = _______ to _______

Ch. 8 Sec 3 Planning a Fitness Program What are the best exercises to meet your fitness goals? Time to exercise? How often/how hard (intensity) of exercise?

VOCABULARY Warm-up – A period of mild exercise that gets your body ready for vigorous exercise. Cool-down – A period of gentle exercise that gets your body ready to stop exercising.

CHOOSING THE RIGHT EXERCISE Set a fitness goal! Choose an exercise program that will help reach your goal Aerobic exercise Anaerobic exercise A combination of aerobic and anaerobic exercise

WHEN AND WHERE TO EXERCISE Do one form of exercise every day Balance your activities throughout the week Make a weekly fitness schedule Your exercise program should help you meet your personal fitness goals

EXERCISE STAGES Warm-upWorkoutCool-down All three are important/neither should be skipped!

WARM-UP Body gradually changes Temperature rises Heartbeat rate increases (more blood flows to muscles)

WORKOUT Work to reach your specific fitness goals Takes 1 full day for muscles to recover from muscular strength exercise Start at comfortable level and build up gradually

THE FIT PRINCIPLE Exercise Frequency - # of times you exercise each week Exercise Intensity – Amount of energy you use when you exercise –Measured by pulse rate –Increase the speed of workout (to increase intensity) Exercise Time – Amount of time during one workout Session

COOL-DOWN Continue the motions of the exercise at a slower rate –Or different exercises that work the same muscles you used during the workout If you do not cool-down Blood can collect in your muscles Waste from cells can build up in your blood and result in muscle pain (lactic acid) Result in feeling sick

SAFETY Choose a safe place Choose a safe time Wear proper clothing Drink plenty of fluids Etc… (p. 250)

BENEFITS OF EXERCISE/FITNESS Feel better Sleep better More energy Less body fat More muscle Feel more confident

Ch. 8 Sec. 4 INDIVIDUAL AND TEAM SPORTS Advantages of individual sports? Advantages of team sports? Benefits of lifetime sports?

VOCABULARY Individual Sports – Sports that you can do on your own or with a friend. Team Sports – Organized physical activities involving skill, in which a group of people play together on the same side. Lifetime Sports – Exercise activities that can be continued throughout life.

INDIVIDUAL SPORTS Advantages More flexible than team sports Can do them when you feel like it No specified time Participate as long as you wish Its up to you!

TEAM SPORTS Advantages Exercising with other people can be fun When exercise is fun you are more likely to continue with it Can improve your mental/social health as well as your physical health Opportunity to work with people toward a common goal Practice communication, cooperation, and compromise skills (social skills)

LIFETIME SPORTS As people age, their exercise opportunities, abilities, and interests change Most team sports are played by young people, and are hard on the body Learning to enjoy lifetime sports at a young age can help you keep fit in the long run Canoeing, kayaking, hiking, dancing, cross-country skiing, walking/jogging, golfing (walking), swimming, bicycling, tennis, etc…