PHYSICAL FITNESS FOR LIFE

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CHAPTER 6

• PHYSICAL FITNESS FOR LIFE

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Section 1 Physical Fitness and Your Health
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PHYSICAL FITNESS

• The ability of the body to perform daily physical
  activities without getting out of breath, sore,
  or overly tired

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CHRONIC DISEASE

• A disease that develops gradually and continues
  over a long period of time

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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

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Mental benefits of physical activity

• Reduce anxiety
• Reduce depression
• Increase self-confidence
• Improve image

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Social benefits of physical activity

• Working together on a team
• Develop communication skills
• Meet new people

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HEALTH-RELATED FITNESS

• 5 qualities that are necessary to maintain and
  promote a healthy body

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5 COMPONENTS OF HEALTH-RELATED FITNESS

• MUSCULAR STRENGTH
• MUSCULAR ENDURANCE
• CARDIORESPIRATORY ENDURANCE
• FLEXIBILITY
• BODY COMPOSITION

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1. MUSCULAR STRENGTH

• Amount of force that a muscle can apply in a
  given contraction
  
• example lifting weights

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2. MUSCULAR ENDURANCE

• The ability of the muscles to keep working over a
  period of time
• example cross country skiing

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3. CARDIORESPIRATORY ENDURANCE

• The ability of your heart, lungs, blood vessels,
  and blood to deliver oxygen and nutrients to all
  of your bodys cells
• example running

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4. FLEXIBILITY

• The ability of the joints to move through their
  full range of motion
• example stretching

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5. BODY COMPOSITION

• Refers to the ratio of lean body tissue to body
  fat tissue
• example eating healthy

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BODY FAT PERCENTAGE

• Females 14-21
• Males 9-15

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RESTING HEART RATE (RHR)

• The number of times the heart beats per minute
  while at rest

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RECOVERY TIME

• The amount of time it takes for the heart to
  return to RHR after an activity

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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

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Section 2 Planning Your Fitness Program
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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

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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

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Calculate Your THR Zone

• Determine your MHR
• 220-age
• 2. Find your THR zone
• multiply your MHR by .6 and also by .85

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THR for a 16 year old

• 220 16 204
• 204 .6 122
• 204 .85 173
• 122 173 beats per minute

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Sit-Up Standards

• BOYS
• Age 14 24-25
• Age 15-17 24-47

• GIRLS
• Age 14 18-32
• Age 15-17 18-35

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One Mile Run Standards

• BOYS
• Age 14 930-700
• Age 15 900-700
• Age 16-17 830-700

• GIRLS
• Age 14 1100-830
• Age 15 1030-800
• Age 16-17 1000-800

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FITT

• A formula made up of frequency, intensity, time,
  and type of exercise

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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

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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

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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.
• DONT GET DISCOURAGED!!!!!

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Section 3 Exercising The Safe Way
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DEHYDRATION

• A state in which the body has lost more water
  than has been taken in

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OVERTRAINING

• Caused by exceeding the recommendations of the
  FITT formula

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Ways to Avoid Sports Injuries

• Get conditioned
• Warm up and Cool down
• Avoid dehydration
• Avoid overtraining

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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

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Records are meant to be broken, not Athletes

• Cal Ripken JR.

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Treating Minor Sports Injuries

• R est
• I ce
• C ompression
• E levation

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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

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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

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FRACTURE

• Cause extreme stress and strain causes cracks
  in bone
• Treatment immediate medical attention rest and
  immobility for 6 to 8 weeks

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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

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COMMON SUPPLEMENT INGREDIENTS AND DRUGS
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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

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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

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Section 4 Sleep
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• TEENS NEED ABOUT 9 HOURS AND 15 MINUTES OF SLEEP
  A NIGHT

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STAGES OF SLEEP

• NREM non rapid eye movement
• REM rapid eye movement or dream sleep

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TIPS FOR GETTING ENOUGH SLEEP

• Develop a routine
• Exercise daily
• Limit caffeine
• Relax
• Say NO to all nighters
• Your bed is for sleep

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I should have stopped playing video games
earlier last night
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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