Concepts of Health and Fitness Review for CBA’S

FITT Principle F= Frequency: Number of workouts per week F= Frequency: Number of workouts per week I= Intensity: How hard you workout (determined by your heart rate) I= Intensity: How hard you workout (determined by your heart rate) T=Time: How long the workout was for the week T=Time: How long the workout was for the week T= Type: The type of activity you do T= Type: The type of activity you do

Aerobic vs. Anaerobic AEROBIC: - “With” oxygen - Done for long amounts of time - Increases heart rate … target heart rate zone - Strengthen heart ANAEROBIC: - “Without” oxygen - Done for short amounts of time at a high intensity

Benefits of Aerobic activity to Lifelong Fitness Healthy Cardiorespiratory system Healthy Cardiorespiratory system Lowered heart rate (includes resting, exercise, recovery) Lowered heart rate (includes resting, exercise, recovery) Strong healthy heart Strong healthy heart Increased lung capacity Increased lung capacity Relieves stress Relieves stress Helps maintain a healthy weight Helps maintain a healthy weight Longer life Longer life Confidence Confidence

What are the 5 Components of Fitness? 1. Cardio Respiratory Endurance 2. Muscular Endurance 3. Muscular Strength 4. Flexibility 5. Body Composition

Cardio Respiratory Endurance -Ability of heart and lungs to use and send fuel and oxygen to the body’s tissues -Long periods of moderately to vigorous activity -Heart rate stays up!

Muscular Endurance Ability of muscles to perform physical tasks over a period of time without becoming fatigued. Ability of muscles to perform physical tasks over a period of time without becoming fatigued. What are your abdominals? What are your abdominals?

Muscular Strength Amount of force a muscle can exert Amount of force a muscle can exert Being able to lift a large quantity a small number of times Being able to lift a large quantity a small number of times

Flexibility Ability to move joints through a full range of motion Ability to move joints through a full range of motion

Body Composition Comparison of lean muscle mass and body fat percentage Comparison of lean muscle mass and body fat percentage

What are the FOUR stages of exercise? Warm-up Warm-up Reduces chance of injury Reduces chance of injury Loosens up muscles Loosens up muscles Prepares body for exercise Prepares body for exercise Improves the range of motion Improves the range of motion ***Warm-ups are specific for different activities! Stretching Stretching Be sure to hold stretches for a long period of time! Be sure to hold stretches for a long period of time! Workout/Physical Activity Workout/Physical Activity Longest exercise stage Longest exercise stage Cool-Down Cool-Down prevents soreness prevents soreness Keeps the blood flowing thru the body which prevents dizziness or lightheadedness Keeps the blood flowing thru the body which prevents dizziness or lightheadedness

What are the 6 essential nutrients for your body? Carbohydrates Carbohydrates Proteins Proteins Fats (Lipids) Fats (Lipids) Vitamins Vitamins Minerals Minerals Water- drink often through out the day Water- drink often through out the day

How do these nutrients help with training? 1. Carbohydrates: * Gives the body ENERGY to MOVE 2. Fats: *Gives the body STORED ENERGY to BURN during a long workout 3. Proteins: *REPAIRS and BUILDS muscle

How can a person maintain a healthy weight? Track & analyze the nutrients that are presented in foods Track & analyze the nutrients that are presented in foods Read nutritional food labels-where do you find this? Read nutritional food labels-where do you find this? Ingredients listed by weight on a label from greatest to least Ingredients listed by weight on a label from greatest to least Food labels are the most reliable way to determine fats that are in a product Food labels are the most reliable way to determine fats that are in a product Maintain eating healthy Maintain eating healthy Maintain exercise Maintain exercise Balance caloric intake and exercise Balance caloric intake and exercise

Heart Rate & the Respiratory System

Target Heart Rate Heart rate is the number of times your heart beats in one minute Heart rate is the number of times your heart beats in one minute Your target heart rate zone is where you want your heart rate to be when you are exercising! Your target heart rate zone is where you want your heart rate to be when you are exercising! Exercising in your target zone will strengthen your heart and give you health benefits! Exercising in your target zone will strengthen your heart and give you health benefits!

Calculating Maximum & Target Heart Rate 220-Age = Maximum Heart Rate (MHR) 220-Age = Maximum Heart Rate (MHR) Target Heart Range is 60% - 85% of MHR Target Heart Range is 60% - 85% of MHR Example) If you are 14 years old: =206 Example) If you are 14 years old: = x.60 = x.85 = 175 Range = bpm

The Respiratory System Your heart and lungs work as a team to deliver oxygen to the working muscles. Your heart and lungs work as a team to deliver oxygen to the working muscles. The lungs are a main component of the respiratory system The lungs are a main component of the respiratory system How do they work together??? How do they work together???

How is oxygen delivered to your muscles? LungsHeartArteries WorkingMuscles

What’s their function??? Lungs: Part of the respiratory system. Take in oxygen to carry it to all areas in the body Lungs: Part of the respiratory system. Take in oxygen to carry it to all areas in the body Heart: Pumps blood throughout the body. Heart: Pumps blood throughout the body. Arteries: Absorb oxygen and carries blood throughout the body Arteries: Absorb oxygen and carries blood throughout the body Muscles: Move the human body. Muscles need oxygen and blood to move. Muscles: Move the human body. Muscles need oxygen and blood to move.

THE LUNGS & HEART How do they work together? 1. Air enters lungs when you breathe in. 2. Oxygen flows over millions of tiny blood vessels and some oxygen is absorbed by red cells. 3. The blood being pumped to your heart brings oxygen to your muscles. 4. Red blood cells are carried back to the heart and lungs where the process starts over. 5. The heart keeps the blood moving in this process!

Frequency of Breathing & Volume of Blood The frequency of breathing increases when heart rate increases to supply the needed oxygen. The frequency of breathing increases when heart rate increases to supply the needed oxygen. The volume of blood circulating in the body increases to carry more oxygen to the muscles. The volume of blood circulating in the body increases to carry more oxygen to the muscles.

Some things we haven’t covered … Basic recreational safety Basic recreational safety Health-Related Standards and Percentiles Health-Related Standards and Percentiles Benefits of physical activity for lifelong health Benefits of physical activity for lifelong health

As we adventure outdoors this summer, remember this… Bicycle safety: wear a helmet wear a helmet ride with traffic ride with traffic obey traffic rules obey traffic rules avoid riding at night avoid riding at night make sure your bike is safe and working properly make sure your bike is safe and working properly Boating/Swimming safety: swim with a buddy swim with a buddy don’t dive into shallow or murky water don’t dive into shallow or murky water use a life jacket use a life jacket have a buddy in the boat (an adult) have a buddy in the boat (an adult) know the water: (current, waves, rocks) know the water: (current, waves, rocks) know your strength know your strength know where you are going know where you are going What is a safety issue with the game of What is a safety issue with the game of pickelball? String around the wrist

Health-Related Standards Show individuals where they should be for the 5 components of fitness. Show individuals where they should be for the 5 components of fitness. Percentiles – show individuals where they are in comparison to others. Percentiles – show individuals where they are in comparison to others. High percentile is good! High percentile is good! Low percentile shows a need for improvement! Low percentile shows a need for improvement!

For Example … The following are mile times for 3 students: 1. Gary 6:58 2. Russ 8:37 3. Lance 10:14 The minimum health-related standard for the mile is 7:41. Who meets standard??? GARY What component do Russ and Lance need to improve??? CARDIORESPIRATORY ENDURANCE CARDIORESPIRATORY ENDURANCE

Benefits of Physical Activity for Lifelong Health? Longer life Longer life Reduce risk of health-related diseases Reduce risk of health-related diseases Reduced stress Reduced stress Better sleep Better sleep Lower resting heart rate Lower resting heart rate Better social relations Better social relations

Be ready … Be sure to study for the test!!! Be sure to study for the test!!! Test is December 10 th & 11th Test is December 10 th & 11th