2. Benefits to ___________ Health  _____________________ _____________________  Reduce fatigue & stiffness  Improve motor responses  _____________________ _____________________  Protect body from disease

3. Benefits to ____________ Health  ________________________  ________________________– go for a run or walk  _____________________– heart will pump blood more efficiently  _______________________- look good, feel good

4. Benefits to __________HealthBenefits to __________Health  _________________________________ _________________________________ ________________________________  Builds self-confidence making you more able to deal with effectively in social situations  _________________________________ _________________________________ _________________________________

5. The 5 Components of Physical Fitness are:  Cardiorespiratory Endurance  Muscular Strength  Muscular Endurance  Flexibility  Body Composition

6. ________________________________  Cardiorespiratory Endurance is the ability to do activities that require increased oxygen.

7. Examples of Cardiorespiratory Endurance Activities are:  Any activity that you perform for ____ minutes or more that makes your heart rate increase into the ______________________________.  Jogging  ___________  Jump roping  Step Aerobics  ____________

8. Muscular Strength  _____________ _____________ _____________ _____________ _____________ _____________

9. Muscular Endurance  _______________ _______________ _______________ _______________ _______________ _______________

10. Examples of Muscular Strength and Endurance Activities are:  Push ups  Crunches  Lifting Weights  Jump and Jacks  Jogging  Speed Walking  Bicycling

11. ____________________  Flexibility is the ability to bend and move the ________ through a full range of motion.

12. Examples of Flexibility are:Examples of Flexibility are:  Stretching  sit and reach  hamstring stretch  calf raises  quad stretch  triceps stretch  trunk flex

13. Body Composition  Body Composition is _____________ _____________ _____________ _____________ _____________

14. Resting Heart RateResting Heart Rate  _________________________________: the number of times your heart beats in one minute when you are not active  Taken first thing in the morning after waking up naturally  Average is _____ beats per minute

15. Fitness TerminologyFitness Terminology  _______________________________: a way of life that requires little movement or exercise  _____________________: process by which your body gets energy from food  __________________________: minimum amount of energy required to maintain the life processes in the body

16. Improving Fitness Levels *____________________ *____________________– activity in which oxygen is continuously taken for at least ____ min. Raises the lungs capacity to hold air & strengthens the heart. *___________________________ *___________________________– intense burst of energy in which muscles work so hard they produce energy without using oxygen

17. Types of exercise  __________________  __________________– Uses muscle tension to improve muscular ____________________ ____________________ ____________________ ____________________ ____________________

18. Types of exercise  ___________________  ___________________– activity that combines muscle contraction with repeated movement.  ____________________ ____________________

19. Types of exercise  ___________________  ___________________– involves resistance through an entire range of motion. Increases flexibility while improving muscular strength.  Weight room machines

20. Exercise Program includes : F.I.T.TExercise Program includes: F.I.T.T  Always warm up & cool down  _______________ – How often? At least 3 days a week  _______________ – How hard? Within your target heart rate  _______________ – How long? 20-30 consecutive minutes  ________________– exercise used

21. Basics of an Exercise ProgramBasics of an Exercise Program  _________________: working the body harder than it is normally worked  Increasing repetitions, or sets  Builds muscular strength and contributes to overall fitness  ____________________: a gradual increase in overload necessary for achieving  higher levels of fitness  Increasing repetitions, weight, or sets  _______________________: particular exercises and activities improve specific area of health- related fitness  Resistance training- strength  Running- cardiorespiratory endurance  Stretching- flexibility

22. 6 Skill-Related Fitness Components6 Skill-Related Fitness Components  _____________-the ability to control the body’s movements and to change the body’s position quickly  _____________-the ability of to remain upright either while standing still or moving  ________________: the ability to use two or more body parts together well, or to use the senses along with the body parts.

23. 6 Skill Related Fitness Components Cont’d6 Skill Related Fitness Components Cont’d  _____________-the ability to move a distance or complete a body movement in a short period of time.  _______________-the rate of movement once a person realizes the need to move.  ______________: the ability to use force with great speed.

24. Minor Exercise Related InjuriesMinor Exercise Related Injuries  The most common injuries are to the muscular and skeletal systems  ___________________: a spasm or sudden tightening of a muscle  Result of irritation within the muscle from being tired, overworked, or from dehydration  ________________: condition in which muscles have been overworked  Results from participating in activity you are not used to  ____________: an injury to tissues surrounding a joint  Results from overstretching or tears

25. Treatment for Minor InjuriesTreatment for Minor Injuries  _____________: avoid using the affected muscle or joint  ____________: helps reduce the pain and swelling  Ice area for 20 minutes, remove the ice for 20 minutes, apply the ice again for 20 minutes  ________________: light pressure can help to reduce swelling  Bandage should not be so tight as to cut of blood flow  ________________: raising affected area above the heart helps reduce pain and swelling

26. Major Exercise Related InjuriesMajor Exercise Related Injuries  ______________: any type of break in a bone  Usually require immobilization  _______________: result when a bone slips from its normal position at a joint  A doctor must put the bone back into place  ________________: condition in which the tendons are stretched or torn from overuse  Requires rest and medications

27. Hot Weather Health RisksHot Weather Health Risks  ______________________muscle spasms that are the result of loss of large amounts of salt and water through perspiration  To avoid drink plenty of water before, during, and after physical activity  _____________________: an overheating of the body resulting in cold, clammy skin and symptoms of shock  Other symptoms include: dizziness, headache, shortness of breath, and nausea  _________________________  Life-threatening condition  The body loses its ability to rid itself of excessive heat through perspiration  Body temperature rises, difficulty breathing, sudden collapse

28. Cold Weather Health RisksCold Weather Health Risks  ___________________: a condition that results when body tissue becomes frozen  Dressing in layers is beneficial because air becomes trapped between layers and provides warmth  ___________________: a condition in which body temperature becomes dangerously low  Results when the body becomes cold and loses its ability to warm itself  The brain cannot function at low temperatures and the body systems shut down  Death can result  Person may act disoriented and lose motor control