1. PHYSICAL FITNESS FOR LIFE
CHAPTER 6
PHYSICAL FITNESS FOR LIFE

2. Section 1: Physical Fitness and Your Health

3. PHYSICAL FITNESS
The ability of the body to perform daily physical activities without getting out of breath, sore, or overly tired

4. CHRONIC DISEASE
A disease that develops gradually and continues over a long period of time

5. Physical benefits of physical activity
Heart and lungs get stronger
Builds muscular strength, endurance, and flexibility
Good muscle to fat ratio
Metabolic rate is increased

6. Mental benefits of physical activity
Reduce anxiety
Reduce depression
Increase self-confidence
Improve image

7. Social benefits of physical activity
Working together on a team
Develop communication skills
Meet new people

8. HEALTH-RELATED FITNESS
5 qualities that are necessary to maintain and promote a healthy body

9. 5 COMPONENTS OF HEALTH-RELATED FITNESS
MUSCULAR STRENGTH
MUSCULAR ENDURANCE
CARDIORESPIRATORY ENDURANCE
FLEXIBILITY
BODY COMPOSITION

10. 1. MUSCULAR STRENGTH
Amount of force that a muscle can apply in a given contraction
example: lifting weights

11. 2. MUSCULAR ENDURANCE
The ability of the muscles to keep working over a period of time
example: cross country skiing

12. 3. CARDIORESPIRATORY ENDURANCE
The ability of your heart, lungs, blood vessels, and blood to deliver oxygen and nutrients to all of your body’s cells
example: running

13. 4. FLEXIBILITY
The ability of the joints to move through their full range of motion
example: stretching

14. 5. BODY COMPOSITION
Refers to the ratio of lean body tissue to body fat tissue
example: eating healthy

15. BODY FAT PERCENTAGE
Females: %
Males: 9-15%

16. RESTING HEART RATE (RHR)
The number of times the heart beats per minute while at rest

17. RECOVERY TIME
The amount of time it takes for the heart to return to RHR after an activity

18. 2 TYPES OF ACTIVTY
Anaerobic: muscle cells produce energy without using oxygen Example: weight lifting and sprinting
Aerobic: muscle cells use oxygen to produce energy for movement Example: long distance running

19. Section 2: Planning Your Fitness Program

20. What to think about before starting???
Do you have any health concerns
Are you healthy enough
What types of activities do you enjoy
How much will your planned activities cost

21. TARGET HEART RATE ZONE
A heart rate range within which the most gains in cardiorespiratory health will occur
Normally between 60-85% of your maximum heart rate

22. Calculate Your THR Zone
Determine your MHR
220-age
2. Find your THR zone
*multiply your MHR by .6 and also by .85

23. THR for a 16 year old 220 – 16= 204 204 * .6 = 122 204 * .85= 173
204 * .6 = 122
204 * .85= 173
122 – 173 beats per minute

24. Sit-Up Standards BOYS Age 14 24-25 Age 15-17 24-47 GIRLS Age 14 18-32

25. One Mile Run Standards BOYS Age 14 9:30-7:00 Age 15 9:00-7:00
GIRLS
Age 14 11:00-8:30
Age 15 10:30-8:00
Age :00-8:00

26. A formula made up of frequency, intensity, time, and type of exercise
FITT
A formula made up of frequency, intensity, time, and type of exercise

27. Cardiorespiratory Endurance
Frequency: 3 to 5 times per week
Intensity: 85% MHR for 20 minutes 60% for 60 minutes
TIME 20 to 60 minutes
Type: aerobic activity such as jogging

28. Muscular Strength / Endurance
Frequency: 2 to 4 days per week
Intensity: 8 to 12 reps 2 to 3 sets
Time: 30 to 60 minutes
Type: anaerobic activity such as weight lifting

29. When will I see results???
The length it takes to see a difference varies from person to person. On average, it takes about 6 weeks to really notice a difference.
DON”T GET DISCOURAGED!!!!!

30. Section 3: Exercising The Safe Way

31. A state in which the body has lost more water than has been taken in
DEHYDRATION
A state in which the body has lost more water than has been taken in

32. Caused by exceeding the recommendations of the FITT formula
OVERTRAINING
Caused by exceeding the recommendations of the FITT formula

33. Ways to Avoid Sports Injuries
Get conditioned
Warm up and Cool down
Avoid dehydration
Avoid overtraining

34. Warning Signs of Overtraining
Permanent Injury
Feelings of chronic fatigue
Dehydration
Loss of appetite and weight
Loss of interest in working out
Poor athletic performance and poor school performance

35. “Records are meant to be broken, not Athletes”
Cal Ripken JR.

36. Treating Minor Sports Injuries
R est
I ce
C ompression
E levation

37. COMMON INJURIES and TREATMENT
Connective Tissue
Ligament: connects bone to bone
Tendon: connects muscle to bone
Cartilage: found in various parts of the body especially joint. Cushions against shock

38. Ligament Sprain
Cause: forcing a joint to move beyond its normal limits can cause ligament fibers to tear
Treatment: RICE and strengthening of the muscles and tendons around the joint through rehabilitation

39. FRACTURE Cause: extreme stress and strain causes cracks in bone
Treatment: immediate medical attention; rest and immobility for 6 to 8 weeks

40. CONCUSSION
Cause: a blow to the head, face, or jaw that causes the brain to be shaken in the skull
Treatment: rest under observation; medical attention if there is unconsciousness

41. COMMON SUPPLEMENT INGREDIENTS AND DRUGS

42. CAFFEINE
How does it affect the body? A central nervous system stimulant that makes you feel awake and alert
Dangers: raises blood pressure and heart rate; affects sleep, mood, and behavior; can lead to dehydration by increasing urination

43. ANABOLIC STEROIDS
How does it affect the body?: increase muscle size and strength
Dangers: increase aggressive behavior, and risk of kidney tumors; can cause severe acne, testicular shrinkage, and fatal damage to heart muscle; can stunt growth in teens

44. Section 4: Sleep

45. TEENS NEED ABOUT 9 HOURS AND 15 MINUTES OF SLEEP A NIGHT

46. STAGES OF SLEEP NREM: non rapid eye movement
REM: rapid eye movement or “dream sleep”

47. TIPS FOR GETTING ENOUGH SLEEP
Develop a routine
Exercise daily
Limit caffeine
Relax
Say “NO” to all nighters
Your bed is for sleep

48. “I should have stopped playing video games earlier last night”

49. KEY TERMS
Insomnia: an inability to sleep, even if one is physically exhausted
Sleep apnea: a sleeping disorder characterized by interruptions of normal breathing patterns during sleep