CHAPTER 9 FITNESS

Section 1 / Benefits of Fitness  FITNESS - the characteristics of the body that enable it to perform physical activity.  Fitness promotes every aspect of health.

Section 2 / The Path to Fitness: Conditioning  Five Components of Fitness  1. Body Composition - the proportions of lean tissue as compared with fat tissues in the body.  2. Muscular Strength - the ability of muscles to work against resistance  3. Muscular Endurance - the ability of muscles to sustain an effort for a long time  4. Flexibility - ability to bend the joints without injury. Flexibility depends on a person’s elasticity and connective tissues.  5. Cardiovascular Endurance - ability of the heart and lungs to sustain effort over a long time. Also known as aerobic activity

The Overload Principle  OVERLOAD - an extra physical demand placed on the body.  FREQUENCY - the # of activity units per unit of time (how often you do an activity).  INTENSITY - the degree of exertion while exercising (walk vs. jog).  DURATION - the length of time spent in each exercise session (how long).  How Physically Active Are You? Pg. 236  Warm-Up and Cool-Down

Section 3 / Gaining Cardiovascular Endurance  AEROBIC - energy producing process that uses oxygen. (long distance run)  ANAEROBIC - energy producing process that does not use oxygen.(40 yard sprint)

Cardiovascular Endurance  PULSE RATE - the # of heartbeats per minute  Average Teenager around 70  Active people 50 or lower  TARGET HEART RATE - the heartbeat rate that will condition a person’s cardiovascular system - fast enough to push the heart, but not so fast as to strain it.  Activities - walking, aerobics, dance, running,swimming, cycling

Section 4 / Gaining Flexibility  Flexibility depends on a person’s elasticity and connective tissues.  Each body joint has its limits on how far it can move. This is called RANGE OF MOTION.  Stretching improves flexibility.  When stretching, it is wise to hold the stretch, not bounce.

Section 5 / Gaining Muscle Strength and Endurance  Two ways people gain muscle strength and endurance are through weight training (weights) and calisthenics (push-ups).  Steroids - hormones of a certain chemical type that occur naturally in the body. They help build muscles. They are available as drugs and are abused by athletes.  Side Effects: Increase of heart disease, causes cancerous liver tumors, liver rupture, hemorrhage, alter face, causes males testicles to shrink, causes females to grow mustaches and body hair and the breast to shrink, acne, stunt growth, mood swings, death, etc…

Section 6 / Preventing Sports Injuries and Heat Strokes  Shin Splints - damage to the muscles and connective tissues of the lower front leg from stress.  Stress Fracture - bone damage from repeated physical force that strains the place where ligament is attached to bone.  Dehydration - loss of water. Can lead to death

Dangers of Overheating  Heat Exhaustion - a serious stage of overheating which can lead to heat stroke.  Heat Stroke - a life-threatening condition that results from a buildup of body heat; can be fatal.  Three ways strokes can be avoided:  Wear proper clothes  Drink lots of fluids  Stay in the shade