Physical Fitness A measure of the body's ability to function efficiently and effectively in work and leisure activities 7/23/2015

What are some of the benefits of being physically fit? ~ Heart and lungs are stronger. ~ Cholesterol level is kept within a healthy range. ~ Good ratio of muscle mass to fat mass is maintained. ~ Metabolic rate is increased. ~ More calories are burned because of an increase in muscle mass. 7/23/2015

How can being physically fit help you mentally? ~ Regular exercise has positive effects on feelings of depression and anxiety. ~It can reduce your stress level and help you sleep better. ~ Endorphins are released, which give you a feeling of wellness and happiness. 7/23/2015

How can being physically fit help you socially? ~ Being physically fit helps increase self- esteem. ~ Higher self-esteem usually results in people being more social. ~ Working out or playing a sport gives you an opportunity to interact with others you normally wouldn’t. 7/23/2015

Physical fitness activities are classified into 5 components… 7/23/2015

1. Cardiorespiratory endurance The ability of your heart, blood vessels, lungs and blood to deliver oxygen and nutrients to all of your body’s cells while you are being physically active. 7/23/2015

Refers to the ratio of lean body tissue (muscle) to body-fat tissue 2. Body composition Refers to the ratio of lean body tissue (muscle) to body-fat tissue 7/23/2015

The ability of the joints to move through their full range of motion 3. flexibility The ability of the joints to move through their full range of motion 7/23/2015

The amount of force that a muscle can apply in a given contraction 4. Muscular strength The amount of force that a muscle can apply in a given contraction 7/23/2015

The ability of the muscle to keep working over a period of time 5. Muscular endurance The ability of the muscle to keep working over a period of time 7/23/2015

Increasing Fitness Through Aerobic exercise The body uses oxygen to strengthen the heart and lungs. This builds cardiorespiratory endurance. Aerobic exercise burns fat, improves mood, strengthens the heart and lungs and reduces your risk of diabetes. It improves your overall health and quality of life. 7/23/2015

Increasing Fitness Through anaerobic Exercise Anaerobic Activities… They are high-intensity exercises that happen in short bursts. The body doesn’t use oxygen. It burns glycogen. Think about the difference between a sprinter (anaerobic) and a marathoner (aerobic). Anaerobic exercise helps build lean muscle mass. Calories are burned more efficiently in bodies that have more muscle so it is helpful for weight management. 7/23/2015

Heart rate Resting Heart Rate (RHR): your heart rate when your body is at complete rest Target Heart Rate (THR): the desired range of heart rate reached during aerobic exercise Maximum Heart Rate (MHR): the maximum number you want your heart rate to get to in order to get the most benefit from your exercise 7/23/2015

physical activity so important? Why is a lifetime of physical activity so important? By beginning good habits in your early years and making a commitment to lifelong activity, you can delay or even prevent some of the chronic diseases associated with growing older. 7/23/2015

What does getting FITT mean? = FREQUENCY = INTENSITY = TIME = TYPE 7/23/2015

You can only be active as long as you stay healthy What are some common sport- related injuries? 7/23/2015

What is a CONCUSSION? A concussion is a minor traumatic brain injury that may occur when the head hits an object or a moving object strikes the head. It can affect how the brain works for a while. A concussion can lead to a bad headache, changes in alertness, or loss of consciousness. **VIDEO on picture https://youtu.be/LlFSOyRetmA 7/23/2015

What is a FRACTURE? Simple fracture: It is a crack or a break in a bone. Simple fracture: The bone is broken, but the skin is unbroken. Compound fracture: The skin is broken, and the bone may stick out from the skin. 7/23/2015

What is a DISLOCATION? It is an injury in which a bone has been forced out of its normal position in a joint. 7/23/2015

What is a SPRAIN? It is an injury in which ligaments are stretched or torn. 7/23/2015

What is a STRAIN? It is an injury in which muscles or tendons are stretched or torn. It is also known as a pulled muscle. A pulled muscle feels stiff and can be difficult--and painful--to move. The muscle itself will feel hard. 7/23/2015

It is a technique for treating a joint, muscle or bone injury. What is RICE? It is a technique for treating a joint, muscle or bone injury. R = rest I = ice C = compression E = elevate 7/23/2015

sport-related injuries? What can you do to avoid sport-related injuries? warm up and cool down stretch avoid dehydration choose the correct equipment and clothing avoid overuse of injury 7/23/2015

Other Common Injuries and Treatment 7/23/2015

What are the 3 types of BURNS and how do you treat them? 7/23/2015

Burns that affect the outer layer of the skin and look pink 1st degree burn Burns that affect the outer layer of the skin and look pink Treatment: Apply cold water Take OTC pain reliever if needed 7/23/2015

2nd degree burn Burns that extend into the inner layer and are red, swollen, and blistered. Treatment: Apply cool water Apply sterile dressing Take OTC pain reliever if needed 7/23/2015

3rd degree burn The most serious burns involve all layers of the skin and cause permanent tissue damage Treatment: cover with a clean dry cloth treat for shock seek medical attention 7/23/2015

Chemical burns How do you treat chemical burns? For chemical burns, contact the Poison Control Center Water may activate the chemical, so check before treating. 7/23/2015

A wound is a break in the soft tissue of the body. What is a Wound? A wound is a break in the soft tissue of the body. 7/23/2015

bleeding External Bleeding. Open wounds result in A closed wound does not break the skin and can result in Internal Bleeding. 7/23/2015

Weather- Related Injuries 7/23/2015

Hyperthermia? A condition in which the body’s internal temperature is higher than normal. The 2 most common forms of hyperthermia are heat exhaustion and heat stroke. 7/23/2015

Heat Exhaustion: Warning that the body is becoming too hot *symptoms: cold, moist skin, headache, thirsty, nausea *treatment: cool body down by putting victim in a cool place and offer fluids such as water or fruit juice 7/23/2015

Heat Stroke: The body loses its ability to cool itself by sweating because the victim has become dehydrated. *symptoms: hot, dry skin, headache, nausea, extreme fatigue *treatment: get help immediately – life threatening 7/23/2015

Hypothermia: The internal body temperature becomes dangerously low because the body loses heat faster than it can generate heat. *symptoms: stiff muscles, shivering, weakness, dizziness, cold skin *treatment: get shelter, remove wet clothes, wrap person in blankets or towels 7/23/2015

Frostbite: The body tissue becomes frozen. *symptom: change in skin color to white or gray, feels numb *treatment: warm affected body part, do not rub. 7/23/2015

How common are heat-related illnesses in Texas? **Video on picture http://www.youtube.com/watch?v=9iyvlkVQm14&feature=player_detailpage 7/23/2015