Fitness and You Lesson Two 08/19/2014

Standards A.PL-H-PW-U: Enduring Knowledge – Understandings PL-H-PW-U-1: individuals have a responsibility to advocate for personal, family and community health. PL-H-PW-U-7: behavioral choices affect physical, mental, emotional and social well-being and can have positive or negative consequences on one’s health.

Standards cont. PL-H-PW-S-PPH1: understand the importance of assuming responsibility for personal health behaviors by: PL-H-PW-S-PPH1.b: explaining how body system functions can be maintained and improved (e.g., exercise, nutrition, safety). PL-H-PW-S-PPH2: apply goal-setting and decision-making skills in developing, implementing and evaluating a personal wellness plan

Standards cont. PL-H-PW-S-PPH4: evaluate how an individual’s behaviors and choices of diet, exercise, and rest affect the body. PL-H-PW-S-SMEH3: demonstrate the ability to use various strategies when making decisions related to health needs and risks of young adults

F.PL-H-PW-S-DP PL-H-PW-S-DP3: demonstrate an understanding of how to maintain a healthy body by: *PL-H-PW-S-DP3.a:analyzing the impact of personal health behaviors on the functioning of body systems. *PL-H-PW-S-DP3.b:analyzing how behavior can impact health maintenance and disease prevention during adolescence and adulthood

Essential Question Would you consider yourself to be a FITT individual today? Why or Why not?

Instant Activity The five areas of health-related fitness are cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. *Write down the area you think is most important and the reason for your choice. (2 mins.)

Elements of Fitness Cardiorespiratory endurance- the ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body’s tissues during long periods of moderate to vigourous activity. Muscular Endurance-the ability of the muscles to perform physical tasks over a period of time without becoming fatigued. Muscular Strength Flexibility

Elements cont. Muscular Strength-the amount of force a muscle can exert. Flexibility-the ability to move a body part through a full range of motion. Body composition-the ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons. 1. 1. There are various activities and tests that can help you evaluate each area of fitness. When you know your strengths and weaknesses, you can take steps to improve your physical fitness through exercises.

Exercise and Improving Your Fitness Exercise- is purposeful physical activity that is planned, structured, and repetitive and that improves or maintains personal fitness.

Two Categories of Activities/Exercises Aerobic exercise- is any activity that uses large muscle groups, is rhythmic in nature, and can be maintained continuously for at least 60 minutes three times a day or for at least 20 to 30 minutes at one time.(running, cycling, swimming, dancing, etc.) Anaerobic exercise- involves intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen. (running a 100-meter dash, lifting weights, etc.).

Types of Resistance Exercise Isometric Exercise-an activity that uses muscle tension to improve muscular strength with little or no movement of the body part. Isotonic Exercise-an activity that combines muscle contraction and repeated movement. Isokinetic Exercise-an activity in which a resistance is moved through an entire range of motion at a controlled rate of speed. 2. 2. See examples of page 85 **TELL STUDENTS…..in order to receive the maximum benefits, their workouts need to include both 75-80 % of time aerobic and 20-25% of time anaerobic exercise/activities.

Results of Improving the Components Cardiorespiratory endurance *Aerobic exercises increases heart rate causing you heart to send more oxygen to your muscles to use as energy. Over time, this strengthens your heart, allowing it to pump more blood efficiently. Aerobic exercises also affects your respiratory system by increasing your lungs’ capacity to hold air.

Results of Improving the Components cont. Muscular Strength and Endurance *Anaerobic exercises improves these components. More work for muscles=stronger muscles. *Resistance training (free weights, exercise machine, or your own body weight) not only builds and strengthens muscles but helps the body keep your blood sugar levels normal and to maintain healthy cholesterol levels.

Exit Slip Sam has been doing 50 curl-ups each day. Explain what area of health-related fitness this exercise benefits. What other types of physical activities or exercises should Sam add to his routine to improve his total health-related fitness?