Unit 2 Physical Fitness and Nutrition

Physical Fitness What is Physical Fitness – the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands Components of Physical Fitness – Body Composition The ratio of fat to lean tissue including muscle, bone, water, and connective tissue – including ligaments, tendons, and cartilage – Flexibility The ability to move a body part through a full range of motion – Muscular Strength The amount of force a muscle can exert – Muscular Endurance The ability of muscles to do difficult physical task – Cardiorespiratory Endurance The ability of the heart, lungs, and blood vessels to send fuel and oxygen to the body’s tissues during long periods of vigorous activity

Benefits of Physical Fitness Improved well bring – Nervous system – improved reaction time – Circulatory System – exercise strengthens the heart – Respiratory System – increased lung capacity – Weight Control Metabolism – The process by which your body gets energy from food.

Exercise Aerobic Exercise – Activity in which oxygen is continuously taken in for a period of at least 20 minutes Examples – Jogging Anaerobic Exercise – Intense burst of activity in which the muscles work so hard that they produce energy without using oxygen Examples – 100 Meter Dash Isometric Exercise – Activity that uses tension to improve muscular strength with little to no movement of the body. Isotonic Exercise – Activity that combines muscle contraction with repeated movement Isokinetic Exercise – Activity that involves resistance through an entire range of – motion

Exercise Program Principles – Overload – working the body harder than it is normally worked – Progression – a gradual increase in overload necessary to achieving higher levels of fitness – Specificity – particular exercises and activities to improve particular areas of fitness Warming up – engaging in activity that prepares the muscle for work that is to come Working out – F.I.T. Training Frequency – how often you exercise (3 to 4 days per week) Intensity – how hard you exercise (based on Heart Rate) Time – how long you exercise (20-30 Minutes)

Fitness Health Related Fitness Skill Related Fitness – Agility – the ability to control the body’s movements and to change the body’s position – Balance – the ability to remain upright either while standing still or moving – Coordination – the ability to use two or more body parts together well, or use senses with body parts – Speed – the ability to move a distance or complete a body movement in a short period – Reaction Time – the rate of movement once a person realizes the need to move – Power – the ability to use force with great speed

Injuries Minor Injuries – Muscle Cramp – spasm or tightening of a muscle – Strain – condition where muscles have been overworked – Sprain – an injury to tissues surrounding a joint Treatment – R.I.C.E. – Rest – avoid using the injured muscle or joint – Ice – helps reduce swelling (20 minutes on, 20 Minutes off) – Compression – light pressure through the use of bandages – Elevation – Raise the affected limb above the heart

Injuries Major Injuries – Fractures – any type of break in a bone – Dislocations – results when a bone slips its normal position – Tendinitis – tendons are stretched or torn from overuse

Nutrition Hunger vs. Appetite? – Hunger is the natural drive that protects you from starvation – Appetite is the desire rather than the need to eat Nutrients – Carbohydrates, Proteins, and Fats – Carbohydrates – the starches and sugars found in foods Simple Carbs – sugars - naturally produced in fruits and vegetables Complex Carbs – starches - found in rice, grain, nuts, and potatoes – Proteins – nutrients that help build and maintain muscle Complete Proteins – include milk, egg, cheese Incomplete Proteins – plants, nuts, grains – Fats – a type of lipid, a fatty substance that does not dissolve in water Saturated Fats – Animal Fats and Tropical Oils Unsaturated Fats – Vegetable Fats and Oils

Nutrition Vitamins – Compounds that help regulate many vital body processes Water Soluble – B, C Fat Soluble – A, D, E, K Minerals – Inorganic substances that the body cannot manufacture but they act as catalyst, regulating many vital body processes

Food Guide Pyramid

Body Weight vs. Body Fat Overweight – weighing more than 10 % over the standard weight for your height Obese – excess body fat Underweight – being 10 % or more below normal weight Undernourished – not consuming enough calories for normal body functions Measuring Your BMI Multiply your weight by 703 Multiply your height in inches by itself Divide the two

Weight Control Good ways vs. Bad ways – Fasting – Diet Pills Eating Disorders – Anorexia Nervosa – a disorder in which the irrational fear of the becoming obese results in severe weight loss from self induced starvation – Bulimia Nervosa – a disorder which cycles from overeating are followed by some form of purging.

Lifestyle Choices Vegetarian – people who do not eat meat Vegans – vegetarians who only eat foods of plant origin