1. Chapter 3 Physical Fitness and Your Health
Lesson 1
Physical Fitness and You p

2. Health Terms Physical fitness Body composition Flexibility
Muscular strength
Muscular endurance
Cardio-respiratory endurance

3. What is Physical Fitness?
The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.
What does this mean?

4. Benefits of Physical Fitness
Physical Health
Reduces you chances of diseases
Allows you to be more active
Gives you higher energy levels
Improves posture

5. Benefits of Physical Fitness cont’d
Mental/Emotional Health
Makes you intellectually more productive
Provides stress relief
Helps control depression
Gives you a sense of pride & accomplishment
Contributes to a positive self-esteem

6. Benefits of Physical Fitness cont’d
Social Health
Reduces stress that can interfere with relationships
Builds self-confidence
Gives opportunities to interact and cooperate with others

7. Basic Components of Physical Fitness
Body Composition
Flexibility
Muscular Strength
Muscular Endurance
Cardio-Respiratory Endurance
This is an outline for the following slides

8. Body Composition Measured with skin- fold calipers
Ratio of body fat to lean body tissue
Muscle
Bone
Water
Measured with skin- fold calipers
Biceps
Triceps
Subscapular
Iliac Crest
BMI - Body Mass Index
Weight(kg)/Height“(m)

9. Flexibility
The ability to move the body through the full range of motion.
ROM
Reduces muscle strains and lower back problems
Sit and Reach
Cobra
High/Low arm reach (???)

10. Muscular Strength The amount of force the muscle can exert. Push-ups
Helps you to perform daily tasks more efficiently.
Push-ups
Upper-body
Curl-ups
Abdominal
Single Squat
Leg/Gluteus
Video example

11. Muscular Endurance
The muscles’ ability to perform a task over an extended period of time without fatigue.
Better posture
Less fatigue
Leg Lifts
Wall Squats
Flexed Arm Hang
Video example

12. Cardio-Respiratory Endurance
The ability of the heart and lungs to send oxygen and fuel to the body during long periods of activity.
One mile
Step Test
Pulse Recovery Rate

13. HAVE YOU GOTTEN YOUR EXERCISE TODAY!?!??!

14. Chapter 3 Physical Fitness and Your Health
Lesson 2
Exercise and Fitness p

15. Health Terms Sedentary lifestyle Metabolism Basal metabolism Calories
Aerobic exercise
Anaerobic exercise
Isometric exercise
Isotonic exercise
Isokinetic exercise

16. Benefits of Exercise
Exercise helps strengthen all sides of the “Health Triangle” Physical Mental Social

17. Benefits to Physical Health
Nervous system
Improved reaction time
Circulatory system
Strengthens your heart
More efficient HR (heart rate)

18. Benefits to Physical Health cont’d
Respiratory system
Strengthens your lungs
Lung/air capacity
Weight control
Metabolism
- a body process that converts fuel/food to energy
Your weight
- eat fewer calories than burn…lose weight
- eat more calories than burn…gain weight

19. Benefits to Mental Health
Reduces emotional stress
Stretching relaxes tight muscles
Fatigues muscle so sleep improves
Exercise release “happy” hormones that prove to lift your mood
Increase brain stimulation for more work/school productivity
Improves self-esteem because you look and feel healthier

20. Benefits to Social Health
Meeting new people at clubs or organized activities
Forming friendships with people with similar interests
Because of physical benefits, exercise prepares you to meet new people
Meeting a workout partner helps to motivate you to continue with exercise

21. Improving Your Health-Related Fitness
Add variety to your exercise routine!
Develops overall fitness
Decreases “burnout”
Decreases over-use or injury

22. Improving Cardio-Respiratory Endurance
Improving the Heart-Lung capacity
Aerobic Exercise
Swimming
Running
Cycling
Dance
Walking

23. Improving Muscular Strength, Endurance, & Flexibility
Anaerobic Exercise Sprinting Calisthenics Resistance Training

24. Types of Resistance Training
Isometric Exercise
Holding a contraction
Wall squats
Iso-Abs
Isotonic Exercise
Repetitive movement at a joint
Weight lifting
Sit-ups
Push-ups
Isokinetic Exercise
Resistance through the entire ROM
Hydraulic resistance

25. Have YOU gotten your exercise today?!?!?!?

26. Chapter 3 Physical Fitness and Your Health
Lesson 3
Planning A Fitness Program p

27. Health Terms Cross-training Overload Progression Specificity Warm-up
Cool-down
Resting Heart Rate (RHR)

28. Setting Fitness Goals Planning a Fitness Program
Choose a group activity
Aerobics
Spinning
Yoga/Pilates
Choose an individual activity
Walk Home exercise:
Bicycle Yoga/Pilates
Swim Aerobics
Choose an activity you enjoy
One you look forward to participate

29. Setting Fitness Goals cont’d
Getting Started
Set Short -Term Goals
Duration of activity
Minutes per session
Days per week
Set Long -Term Goals
Health goals

30. Selecting the Right Activity
Where you live
Your range of interest
Your level of health
Time and place
Personal safety
Comprehensive planning

31. Selecting the Right Activity cont’d
Cross-Training
Selecting a variety of activities to keep motivated and to train various parts of the body.

32. Basics of an Exercise Program
The Warm-Up
The Work-Out
The Cool-Down

33. Basics of an Exercise Program cont’d
The Warm-Up
Raise body temperature
Stretch large muscles slowly
Increases elasticity & prevents injury
Perform the activity slowly
Activity of workout choice
Increase pulse gradually

34. Basics of an Exercise Program cont’d
The Workout
Frequency - who often?
3-4 times a week
Intensity - how hard?
Time - how long?
20-30 min in THR

35. Basics of an Exercise Program cont’d
The Cool-Down - gradually decrease activity

36. Have YOU gotten your exercise today?!?!??!