Chapter 3 Physical Fitness and Your Health

Physical fitness- the ability to carry out daily tasks easily and have enough energy left to respond to unexpected demands. Health related fitness  Body composition  Muscular strength  Muscular endurance  Flexibility  Cardiorespiratory endurance Skill related fitness  Agility  Reaction time  Coordination  Speed  Balance  Power

Benefits to Physical Health Helps reduce fatigue and muscle stiffness Boosts the immune system Delays the onset of osteoporosis Helps the body heal faster Increases the functioning of many systems in the body Helps control weight

Benefits to Physical Health Weight Control Sedentary lifestyle- a lifestyle that requires little or no movement or exercise Metabolism- process by which your body gets energy from food Calories-potential energy value from food and is measured in units of heat 1 pound of fat = 3,500 calories Excess calories are stored as fat

Benefits to Emotional Health Reduces stress and muscle tension Stimulates the creative centers in the brain Builds self esteem

Benefits to Social Health Get to know people on a team or at the gym Learn about cooperation and teamwork

Improving Health related fitness Aerobic exercise- vigorous activity in which oxygen is taken in for at least 20 minutes at a time. Jogging, aerobic classes, swimming Anaerobic exercise- intense bursts of activity in which the muscles work so hard that they produce energy without oxygen Sprinting, fast break in basketball, football

Types of Anaerobic Exercises Isometrics- uses muscles tension with little or no movement of the body part Isotonics- combines muscle contractions with repeated movements Isokenetics- involves resistance through an entire range of motion

Planning a Fitness Program Before starting  Consult a doctor and get a physical  List activities that you like  List activities that you have access to

Planning a Fitness Program Cross training- a variety of activities to work different body systems and prevent boredom Overload- to benefit from exercise you must work the body harder than it is normally worked Progression- a gradual increase in overload to achieve a higher level of fitness Specificity- certain exercises and activities to improve particular areas of health-related fitness. Activities that are specific to your sport.

The Workout Warm-up prepares the muscles for the work that is to come (stretching, sport specific exercises, jogging) Workout should follow the F.I.T.T formula  Frequency: how often you workout  Intensity: how hard you should work (THRZ)  Time: how long you work out  Type: kinds of exercises that you do

The Workout Cool-down is an activity to gradually decrease activity (jogging, walk, stretch)

Heart Rate Heart Rate (HR) Count for 30s, 15s, 10s, or 6s then multiple accordingly for a 1 minute result. Do not count the first pulse (Start with 0, 1, 2, 3) Radial artery, or carotid artery (don’t press to hard) Normal rate?

Blood Pressure Blood Pressure (BP) Systolic- pressure in the arteries during ventricular contraction (top number) Increase with exercise Diastolic- pressure in arteries during ventricular relaxation (bottom number) Should remain the same Normal Rate?

Target Heart Rate Zone Find your resting heart rate _____ 220- age (maximum heart rate) _____ Take MHR- RHR _______ Multiply # from step 3 by 70% and then add your RHR _________ Multiply # from step 3 by 85% and then add your RHR _________ THRZ is step 4 and step 5

Avoiding Injuries Most common injuries are that occur from exercise are to the muscular and skeletal systems. Minor Exercise related injuries  Muscle cramps- is a spasm or sudden tightening of a muscle; muscle irritation within the muscle from being tired, overworked or dehydrated.  Strain- muscle is being overworked  Sprain- injury to tissues surrounding a joint; ligaments connect bone to bone; strong, cord-like bands that can be stretched or torn.

Avoiding Injuries R.I.C.E procedure is a method for treatment for the injuries above  Rest, Ice, Compression, and Elevation Major Exercise related injuries  Fractures- any type of break in the bone; two parts of the bone have been separated  Dislocations- when a bone slips from its normal position at a joint.  Tendinitis- when the tendons, bands that connect muscle to bone, are stretched or torn

Avoiding Injuries Weather related injuries  Overexertion- also known as dehydration, is when there is overworking of the body.  Heat cramps- muscles spasms that are the result of loss of large amount of salt and water through perspiration.  Heat exhaustion- an overheating of the body resulting in cold, clammy skin and symptoms of shock.  Heatstroke- the body loses its ability to rid itself of excess heat through perspiration.

Avoiding Injuries Weather related injuries  Frostbite- is a condition that results when the body tissue becomes frozen  Hypothermia- body temperature is dangerously low