CHAPTER 9: FITNESS

Section 1: Benefits of Fitness Contributes to all aspects of health and wellness The opposite of a physical life? Everyone’s capacity to develop fitness differs Everyone has A capacity – NO EXCUSE!

What does physical activity protect us against? Physical Acne Backaches Cancer Diabetes Headaches High blood cholesterol Insomnia Obesity Menstrual Irregularities Psychological Less anxiety Less depression Handle stressful situations better

First step to beginning a fitness plan… CONDITIONING Have you been sedentary for a long time? Are you more than 20 lbs. heavier than you should be? Has a health-care provider ever said you had heart trouble? Do you have a heart murmur? Do you have chest pains at any time? Have you ever had a suspected heart attack?

Important Words Frequency – Intensity – Duration – Cardiovascular – Aerobic Exercise – Anaerobic Exercise –

Options of exercise plan… Set limits on the following –TV, lying down, playing video games Engage 3-4 times per week –Baseball, tennis, etc. –Biking, skating, etc. –Dancing, swimming, etc. Work on these 3-4 times per week –Cardiovascular endurance –Flexibility –Strength –How do I?

Engage every day in Household Chores OR Just being Active –Clean –Sweep –Rake –Mow –Dig –Scrub –Wax –Trim –Use stairs –Walk –Bike –Join a gym –Stretch often –Take fitness class –Play with children –Make friends with others who exercise

More activities that build cardiovascular endurance… Aerobic dancing Basketball Fast walking Hockey In-line skating Jogging Lacrosse Rope jumping Rugby Soccer Stair Climbing Step Aerobics Swimming

LET’S STRETCH! Stretches to Avoid and Why? –Look at Chart 9-6 on page 246 We’ll practice these ones… –Whole-body stretch –Neck stretches –Lower back stretch –Calf muscle stretch –Buttocks stretch –Hamstring stretch –Inner thigh stretch –Upper body –Upper back and side stretch

Choose your exercises Choose 5 – 10 exercises on page 249 Practice them now, if you want Practice them at home for homework Write how easy/hard they were Bring in tomorrow

Steroids: Effects Men produce, generally, larger muscles than women because their bodies produce steriods Steroids can be man-made as well. Many men take man-made steriods to develop bulkier muscles. They help to increase body weight + muscle strength in athletes who exercise intensely.

Problems that can occur Blood fats change which increase the risk of heart disease. Interrupt normal work of liver –Liver tumors, rupture, hemorrhage Produce permanent changes in reproductive system Alter structure of face Stunt growth of men not yet at full height Mood swings, aggressive behavior Changes in sex drive

Alternate form of Steriods – HUMAN GROWTH HORMONE Because steriods are illegal in sports, many athletes have switched to a different, also unsafe, hormone. Steriods are detectable through urine tests. The Human Growth Hormone is not.

Effects of HGH Individuals who take HGH develop a disease called ACROMEGALY –Huge body size – widened jawline – widened nose – protruding brow and teeth – increased likelihood of death before 50

Preventing Sports Injuries Progress abilities SLOWLY Use proper equipment Drink plenty of water

Define… Shin splints Stress fractures Tennis elbow Dehydration

Heat Stroke Signals include: –headaches –Nausea –Chest pains –Diarrhea –Extreme fatigue –Intense dizziness –Fading out of consiousness