1. Chapter 6 8th Grade
Physical Fitness

2. Vocabulary Fitness Effort
Capability of the body of distrusting inhaled oxygen to muscle tissue during increased physical effort.
Effort
This concept defines how the body moves. It consists of three components: time (faster or slower), force (harder or softer), and flow (bound or free).

3. Physical Fitness
The ability to do everyday tasks without becoming short of breath, sore, or tired.

4. Components of Physical Fitness
Muscular Strength
Muscular Endurance
Cardiorespiratory Endurance
Flexibility
Body Composition

5. Muscular Strength The amount of force muscle apply when they are used.
Example:
If you can move a large amount of weight, you probably have good muscular strength.
Fun Fact: The U.S. Postal Service requires many of its package handlers to be able to lift as much as 70 pounds.

6. Muscular Endurance
The ability to use a group of muscles over and over without getting tired easily.
Example:
Moving and lifting furniture several times.

7. Cardiorespiratory Endurance
The ability of your heart and lungs to work efficiently during physical activity.
The number of times your heart beats per minute is called Heart Rate.
When you are resting, your heart rate is called resting heart rate (RHR).
Examples:
Running, walking, cross-country skiing, and cycling.

8. Flexibility The ability to use joints easily.
Flexibility depends on three types of soft tissue: muscles, tendons, and ligaments.
Muscle is the most elastic, or stretchy, tissue of the three.
During growth spurts, your bones grow faster than the muscles around them do. You may become less flexible.
Regular stretching can help you stay flexible.

9. Body Composition
Compares the weight of fat in your body to the weight of your bones, muscles, and organs.
Women usually have a higher percentage of body fat than men do.
Why?

10. Diet Activity Acai Berry Diet Cabbage Soup Diet HCG Diet Tapeworm Diet
Atkins
Paleo Diet
South Beach Diet
Blood Type Diet
Hollywood Diet
3-Day Diet
How does the diet claim to work?
Is the diet healthy? Why or Why Not?
Will the diet interfere with certain medications? If so, which ones and why?
Does the diet put any restrictions on a particular food group?

11. Vocabulary Flexibility Goal
The elasticity of muscles and connective tissue, which determines the range of motion of joints.
Goal
Aim: something that somebody wants to achieve. A predetermined plan of action.

12. How Exercise and Diet Affect Fitness
Any activity that maintains or improves your physical fitness.

13. Exercise to Be Fit
Different activity improve different components of fitness.
For example:
Stretching does not improve your muscular strength as much as lifting weights does.

14. Physical Benefits When you exercise regularly…. You become stronger
Your heart and lungs work better
You’re also more flexible.
Prevent muscle weakness and shortness of breath
Prevent obesity and diseases such as: diabetes and heart disease

15. Mental and Emotional Benefits
When you exercise for a long period of time, your brain makes a chemical called
Endorphins: make you feel calm.

16. Testing Your Fitness: Monitoring Heart Rate
Target heart rate zone is 60 to 85 percent of your maximum heart rate.
Maximum heart rate (MHR) is the largest number of times you heart can beat while exercising.
MHR = 220 – age

17. Find Your Resting Heart Rate (RHR)
Find your pulse by placing you index and middle finger on the thumb-side of your wrist or on your neck, below the jaw, in front of the ear.
Count the number of times your heart beats for 10 seconds and multiply by 6.
Do this twice and average the results.
WE WILL DO THIS TOGETHER!!!!

18. Testing Strength Muscular strength and muscular endurance. Pull-ups
Curl-ups

19. Testing Cardiorespiratory Endurance
Running or walking 1 mile

20. Testing Flexibility
Sit-n-reach test

21. Fun Fact! President’s Council on Physical Fitness and Sports.
In 1956, President Dwight D. Eisenhower established the President’s Council on Youth Fitness after a study indicated that American children were not as fit as European children. By 1968, President Lyndon B. Johnson changed the title to President’s Council on Physical Fitness and Sports. The council promotes physical fitness as a part of a healthy lifestyle and maintains youth fitness standards that are commonly used for fitness tests today.

22. Testing Body Composition
BMI (Body Mass Index) test
Weight(lbs) x / (height)^2
Skinfold test
Weighing someone under water
Passing a harmless electrical current through the body

23. BMI DEBATE!!!
You will research in two groups whether BMI is a useful measurement of body composition.
For BMI
Examples:
Why does it work so well? Why?
Health risks for using it?
What do you need to get your BMI?
Against BMI
Examples:
Why does it NOT work so well? Why?
Is it accurate?
Is it reliable?
Is there a universal chart?

24. Vocabulary Muscular Endurance Muscular Strength
The ability to contract your muscles repeatedly without excessive fatigue
Muscular Strength
The maximal force that you can exert when you contract your muscles.

25. Your Fitness Goals What Do You Want To Do?
With your goals in mind, you can choose activities that will help you improve your fitness.

26. Are you FITT?
If you do the same exercise program for several weeks, you fitness will stop improving.
To see improvement, you need to increase the frequency, intensity, time and type of your workouts.
Frequency, Intensity, Time, & Type
Frequency: how often you exercise
Intensity: how hard you exercise
Time: how long you exercise
Type: how you exercise

27. How Can You Monitor Your Progress?
Keep a Fitness Log

28. Injury and Recovery Warning Signs of Injury
Acute injury: injury that happens suddenly.
Chronic injury: injury that develops over a period of time.

29. Common Injuries Injury Type Description Strain Acute Injury
Muscle or tendon that has been overstretched or torn.
Sprain
Joint in twisted suddenly and out of its normal range of motion.
Fracture
Cracked or broken bone
Stress Fracture
Chronic Injury
Tiny fracture that occurs because of too much exercise or bad form.
Tendinitis
Irritation of a tendon caused by too much exercise or bad form.

30. Recovery of Injury
RICE
Rest
Ice
Compression
Elevation

31. Exercising Caution Warm up and Cool Down Stretch
Warm-up increases blood flow and loosens muscle and tendons
Cool-up helps keep muscles from tightening up and becoming sore
Stretch
Prevents injury by relaxing muscles and increasing joint flexibility.
Stretch slowly, without bouncing, hold for 10 to 30 seconds.

32. Exercising Caution Improve Your Form Take a Break Don’t Exercise Alone
Doing an exercise incorrectly can hurt you.
Take a Break
Rest gives the body time to repair itself.
Don’t Exercise Alone
If you get hurt exercising alone, there probably won’t be anybody around who can help you.
Wear the Right Clothes
Shoes are probably the most important piece of fitness clothing.

33. Vocabulary Personal Fitness
The result of a way of life that includes living and active lifestyle, maintaining good or better levels of physical fitness, consuming a healthy diet, and practicing good health behaviors throughout life.