1. Chapter 3 Physical Fitness and Your Health
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2. Section 1: Physical Fitness and You
Explain benefits of exercise
Describe components of physical fitness
Describe ways to measure fitness

3. A. What is physical fitness
Physical fitness: ability to carry out daily tasks easily and having energy to meet demands
Benefits to physical fitness
Physical- list
Mental- list
Social- list

4. B. Basic Components Five areas
Body composition- ratio of body fat to lean body tissue
Flexibility- ability to move through full range of motion
Muscular strength-
Muscular endurance
Cardiorespiratory endurance

5. C. Measuring Body fat test Flexibility Pinch Caliper Touch toes?
Male 25%
Female 30%
Flexibility
Touch toes?
Knees to test
Sit and reach test

6. C. Continued Muscular strength Muscular endurance Cardio endurance
Max out
Pushup test
Curl ups
Muscular endurance
Leg lift
Cardio endurance
Run a mile without stopping
3 minute step test

7. Section 2: Exercise and Fitness
Explain benefits of exercise
Explain difference between aerobic and anaerobic
Explain difference between isometric, isotonic, and isokinetic

8. A. Benefits of exercise Physically healthier Weight control
Nervous system- can increase reaction time
Circulatory system- strengthen the heart, blood pump more efficiently
Respiratory system- lungs work more efficiently, more capacity
Weight control
Avoid sedentary lifestyle – help avoid becoming overweight
Metabolism- process of getting energy from food
Basal metabolism- minimum amount of energy required to maintain life
Energy we get- calories
1 pound of fat equals 3500 calories
Burn more than consume- lose weight – consume more than burn- gain weight

9. B: Mental and Social Mental Health benefits Social Health benefits
Exercise- helps mental health by relieving stress
Help sleep
Social Health benefits
Member of a team
Get back to nature
Exercise with partner

10. C. Cardiorespiratory Endurance
Aerobic exercise- vigorous activity in which oxygen is continuously taken in for a period of at least 20 minutes
Endurance
Anaerobic- burst of activity in which the muscles work so hard that they produce energy without using oxygen
Examples- 100 meter dash, weight lifting
3 types of resistance training
Isometric- tension to increase strength, no movement- pushing arms together
Isotonic- muscle contraction with repeated movement- pushup and pullups
Isokinetic- resistance training through entire range of motion- exercise bike

11. Section 3: Planning a fitness goal
Discuss importance of setting realistic fitness goals
Identify basic principles of exercise
Describe stages of exercise

12. A: Fitness Goals Set a goal and make a plan- don’t just wing it
Select an activity
Based on
Where you live
Range of interest
Level of health
Time and place
Personal safety
Comprehensive planning
Cross training: combination of multiple activities

13. B. Basic exercise program
Elements
Overload- working body harder than normal
Progression- increasing load
Specificity- lifts and exercise specific to certain health
Warm up- activity to prepare for activity
Workout-
Frequency
Intensity
Time
Cooldown- decrease actvity

14. C. Monitor Progress Exercise should become easier
push yourself harder
Resting heart rate- 72 to 84 beats per minute