1. Fitness and Nutrition
PHYSICAL FITNESS

2. 5 Elements of Fitness Endurance : Two types
Muscular Endurance : Ability of your muscles to keep working over time.
Cardiovascular or Cardiorespiratory Endurance : Ability of your heart and lungs to work efficiently during activity.
Endurance is how
LONG you can last
during activity!!

3. 5 Elements of Fitness Cont.
Strength : Can be measured by the amount of weight you can lift.
How strong you are!!
Flexibility : Ability to bend and twist joints easily.
Body Composition : Compares the weight of your fat to the weight of your muscles, bones and organs.

4. Fitness Program
Exercise : Any physical activity that maintains or improves fitness. Without exercise everyday activity becomes more difficult.
Testing your fitness helps you find out what your weaknesses are. What do we do in PE that tests your strengths and weaknesses.
Why would you want to know this?

5. Fitness Goals
Setting Short-Term Goals can help you meet a Long-Term Goal!
What is a Short Term Goal? Long Term?
What are Realistic Goals?
You will be setting “Your Own Fitness Goals” this semester!!

6. F.I.T.T F - Frequency: How often you do something.
I - Intensity: How hard you exercise.
T - Time: How long you exercise.
T - Type: What you do.

7. Examples F = 3 times per week I = 120-130bpm T = 30 minutes
T = Yoga Stretches (dog pose, warrior, cobra etc.)
F = 4 times per week
I = 4 sets of 25 reps
T = 15 minutes
T = Leg Exercises (squats, jump squats, scissor jumps etc.)

8. Example Cont. F = 2 times per week I = 70 - 90 bpm T = 5 minutes
F.I.T.T VIDEO CLIP
F = 2 times per week
I = bpm
T = 5 minutes
T = Bar Exercises
← What is wrong with this?

9. Heart Rate
Resting HR is the number of times your heart beats when not exercising.
Max HR is the largest number of times your heart can beat per minute while exercising.
Target HR Zone is where your heart should be when exercising.
Recovery Time is the amount of time your heart takes to return to its RHR after exercising.

10. Heart Rate Max HR = 220 – Age %65 of MHR = MHR x .65
= 207
.65 x 207 = bpm
.85 x 207 = bpm
THRZ = bpm

11. Oxygen or No Oxygen
Aerobic Exercise : Exercise that uses oxygen to get energy. Endurance exercises are aerobic. Lower intensity activity!
Running the mile
Swimming multiple laps
Playing Soccer (Goalie?)
Basketball
Dance Class Aerobic Video Clip

12. Oxygen or No Oxygen Cont.
Anaerobic : Exercise that doesn’t use oxygen. Activities that use strength in short bursts. High Intensity activity, your Heart Rate will be higher than in Aerobic exercise.
Sprinting (what is this?)
Volleyball
Weight Lifting
Leaps

13. Team Work/ Cooperation
Competition: A contest between two or more people.
Sportsmanship: The ability to treat all players, officials and fans fairly during competition.
Good Sportsmanship?
Poor Sportsmanship?
What activities in PE would require sportsmanship?

14. Weight Training
The use of weight to make muscles stronger or bigger. Weight Training improves strength and muscular endurance.
Strength development and bodybuilding are two types of weight training.
Which would work best a Triathlon athlete?
Which would work best for a football lineman?

15. Types of Workouts Repetitions : How many times you lift something.
Sets : Is a group of Repetitions.
4/5 sets of 20+ reps= Endurance Training
3/4 sets of 6-20 reps = Strength Training
2 sets of 3-6 reps = Body Building
When lifting weights, what steps can you take to be safe?

16. Overtraining
This is the condition that happens when you exercise too much!
You feel tired all the time.
You aren’t doing as well during games and practices.
You are less interested in the activity.
Your RHR increases.
You may get hurt more often.
How might you tell if you are overtraining in PE?

17. Injury Warning Signs: Sharp Pain Tenderness in a single area Swelling
Reduced range of motion
Numbness or tingling
Muscle Soreness?

18. Common Injuries
Acute Injury: An injury that happens suddenly (sprains, fractures).
Chronic Injury: Develops over a period of time (Tendinitis, stress fractures) Doctor should treat.
R. I. C. E.
R - Rest
I - Ice
C - Compression
E - Elevate
How could you injure yourself in PE?

19. 8 Ways to Prevent Injury Warm Up/Cool Down Stretch
Don’t go too Fast. Change FITT.
Improve Form
Take a Break
Wear Proper Clothing
Safety Equipment
Don’t Exercise Alone

20. How you Gain Weight Calories : Energy you find in food/drinks.
Metabolism : How fast your body converts (changes) food into energy.
METABOLISM VIDEO
What will effect your Metabolism?
How do you Gain and Lose Weight?

21. Caloric Intake
Inactive Teenagers and Inactive Females: Consume up to 1,600.
Active Female Teenagers, Active Females and Inactive Males: Consume up to Calories.
Active Males, Active Male Teenagers, Many Athletes: Consume up to 2800, possibly more depending on your activity level.

22. Homework
You must write 2 - F.I.T.T Workouts of “Your Own” and bring them back Tomorrow.