1. Physical Fitness
NOTES

2. Vocabulary
Physical fitness - the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands
Physical activity - any form of movement that causes your body to use energy
Exercise - Purposeful physical activity that is planned, structured, and repetitive, and that improves or maintains physical fitness

3. Vocabulary
Cardiorespiratory endurance - The ability of your heart, lungs, and blood vessels to send fuel and oxygen to tissues during long periods of activity.
Aerobic exercises - Rhythmic activities that use large muscle groups for an extended period of time.
Anaerobic - Intense, short bursts of activity where the muscles work so hard that they produce energy without using oxygen.

4. Oxygen!?!
Aerobic exercise increases your heart rate and pumps more blood throughout your body.
Anaerobic exercises improve muscular strength and endurance.

5. Aerobic Activities Aerobic Activities Cycling Most Team Sports
Brisk Walking
Aerobic Activities
Cross-Country Skiing
Running
Skating
Dancing

6. Strength Training Strength Training Rowing Skating
Cross-Country Skiing
Strength Training
Running
Pull-Ups
Cycling
Push-Ups

7. Resistance on muscles
Isometric exercises use muscle tension to improve strength with little/no movement of the… ex. pushing against a wall
Isotonic exercises combine movement of the joints with contraction of the muscles, building flexibility + strength… ex. pull-ups
Isokinetic exercises exert resistance against a muscle as it moves through a range of motion … ex. leg press

8. Elements of fitness
5 elements… cardiorespiratory endurance – muscular strength – muscular endurance – flexibility – body composition
Having low overall body fat reduces your risk of cardiovascular disease and other health problems associated with being overweight.

9. Physical Benefits Strengthens your muscles and bones
Boosts your energy level
Improves your posture
Helps you maintain a healthy weight
Reduces your risk of many serious diseases

10. Other Health Benefits Mental/Emotional Stress Relief Mood Enhancement
Improved Self-Esteem
Better Sleep
Social
Spend time with friends
Develop relationship skills

11. Risks of being inactive
Being sedentary* all the time puts you at risk for a variety of health problems.
*Involving little physical activity
Examples of sedentary activities include watching TV, surfing the Internet, and playing video games.

12. Risks – cont. Unhealthful weight gain and obesity
Cardiovascular disease
Type 2 diabetes
Certain types of cancer
Asthma and other breathing problems
Osteoporosis
Osteoarthritis
Psychological problems
Premature death

13. Summary
Choose different activities to meet specific fitness goals + prevent boredom.
Create a fitness journal.
Four principles of a fitness plan
1 – specificity 2 – overload
3 – progression 4 – regularity
A cool-down activity… low intensity activity preparing you to return to resting
You need at least three balanced workouts a week to maintain your fitness level!