FITNESS FOR LIFE

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FITNESSFORLIFE
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PHYSICAL ACTIVITY
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ANY FORM OF MOVEMENTTHAT CAUSES YOUR BODYTO USE
ENERGY
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PHYSICAL FITNESS
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THE ABILITY TO CARRY OUT DAILY TASK EASILY AND
HAVE ENOUGH RESERVE ENERGY TO RESPOND TO
UNEXPECTED DEMANDS.
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WHAT ARE THE BENEFITS OFPHYSICAL ACTIVITY
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1. PHYSICAL2. MENTAL3. SOCIAL
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PHYSICAL HEALTH
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WHAT FOUR BODY SYSTEMS ARE POSITIVELY AFFECTED
THROUGH EXERCISE?
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1. CIRCULATORY SYSTEM2. RESPIRATORY SYSTEM3.
NERVOUS SYSTEM4. DIGESTIVE SYSTEM
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CARDIOVASCULAR SYSTEM STRENGTHENS THE HEART
MUSCLE ALLOWING BLOOD TO FLOW MORE EFFICIENTLY
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RESPIRATORY SYSTEM 1. YOU CAN TAKE IN LARGER
AMOUNTS OF AIR2. DO NOT TIRE AS QUICKLY
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NERVOUS SYSTEM1. RESPOND MORE QUICKLY TO
STIMULI2. REACTION TIME IMPROVES
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DIGESTIVE SYSTEMHELPS TO REGULATE THE FLOW OF
MATERIAL THROUGH THE DIGESTIVE SYSTEM
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MENTAL HEALTH
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1. REDUCES STRESS2. ANGER MANAGEMENT3. DECREASE
RISK OF DEPRESSION4. SELF-CONFIDENCE5. REDUCES
MENTAL FATIGUE
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SOCIAL HEALTH
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1. MEET NEW PEOPLE2. INTERACT BETTER SOCIALLY3.
TEACHES YOU TO COOPERATE WITH OTHERS
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CARDIOVASCULARDISEASE
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A DISEASE THAT AFFECTS THE HEART AND THE BLOOD
VESSELS.
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CVD IS THE LEADING CAUSE OF DEATHAMONG AMERICANS
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Increase of Heart Disease
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RISK OF PHYSICAL INACTIVITY
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SEDENTARY LIFESTYLE
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A WAY OF LIFE THAT INVOLVESLITTLE PHYSICAL
ACTIVITY
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DIABETES
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A CHRONIC DISEASE THAT AFFECTS THE WAY BODY CELLS
CONVERT FOOD TOENERGY
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OSTEOPOROSIS
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A CONDITION CHARACTERIZED BY A DECREASE IN BONE
DENSITY
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RESISTANCE TRAINING AND WEIGHT-BEARING AEROBIC
ACTIVITY CAN HELP INCREASE BONE MASS
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PHYSICAL ACTIVITYAND WEIGHT CONTROL
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CALORIES
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UNITS OF HEAT THAT MEASURE THE ENERGY USED BY THE
BODY AND THE ENERGY THAT FOOD SUPPLY THE BODY
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HOW MANY CALORIES EQUAL ONE POUND OF FAT?
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3500
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(No Transcript)
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METABOLISM
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THE PROCESS BY WHICHTHE BODY BREAKS DOWN
SUBSTANCES AND GETS ENERGY FROM FOOD
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THE INCREASED METABOLIC RATE WILL LAST SEVERAL
HOURS AFTER EXERCISE
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YOUR METABOLIC RATE INCREASES WITH EXERCISE
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(No Transcript)
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BASAL METABOLISM
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THE MINIMUM AMOUNT OF ENERGY REQUIRED TO MAINTAIN
THE LIFE PROCESSES IN YOUR BODY
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ELEMENTS OF FITNESS
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1. CARDIORESPIRATORY ENDURANCE2. MUSCULAR
STRENGTH3. MUSCULAR ENDURANCE4. FLEXIBILITY5.
BODY COMPOSITION
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CARDIORESPIRATORYENDURANCE
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THE ABILITY OF THE HEART, LUNGS AND BLOOD VESSELS
TO USE AND SEND FUEL AND OXYGEN TO THE BODYS
TISSUES DURING LONG PERIODS OF ACTIVITY
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MUSCULAR ENDURANCE
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THE ABILITY OF MUSCLES TO KEEP WORKING OVER A
PERIOD OF TIME WITHOUT CAUSING FATIGUE
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FLEXIBILITY
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THE ABILITY TO MOVE A BODY PART THROUGH A FULL
RANGE OF MOTION
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BODY COMPOSITION
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THE PERCENT OF FAT, LEAN MUSCLE, BONE,CONNECTIVE
TISSUE AND WATER IN THE BODY.
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WHAT PERCENT OF FAT IS ACCEPTABLE?
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MALE-12-15FEMALE-18-21
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Body Composition
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SKINFOLD CALIPER
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A GAUGE THAT MEASURES THE THICKNESS OF FAT
BENEATH A FOLD OF SKIN
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EXERCISE
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PHYSICAL ACTIVITY THAT IS PLANNED, STRUCTURED,
REPETITIVE AND THAT IMPROVESOR MAINTAINS
PERSONAL FITNESS
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WHAT ARE THE THREE REQUIREMENTS OF EXERCISE
NEEDED TO IMPROVE THE CONDITION OF THE HEART AND
THE LUNGS?
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1. DURATION 20-30 MINUTES2. FREQUENCY 3-4
TIMES A WEEEK3. INTENSITY MAINTAIN YOUR TARGET
HEART RATE
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AEROBICEXERCISE
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AN ACTIVITY THAT USES LARGE MUSCLE GROUPS, IS
RHYTHMIC IN NATURE AND CAN BE MAINTAINED
CONTINUOUSLY FOR 20-30 MINUTES
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Anaerobic and Aerobic Metabolism
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ANAEROBICEXERCISE
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INTENSE, SHORT BURST OF ACTIVITY IN WHICH THE
MUSCLES WORK SO HARD THEY PRODUCE ENERGY WITHOUT
USING OXYGENEX. LIFTING WEIGHTS
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WHAT BENEFITS CAN A PERSON GAIN FROM ANAEROBIC
EXERCISE?
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1. MUSCULAR STRENGTH2. MUSCULAR ENDURANCE3.
FLEXIBILITY
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Comparison of Sedentary and Physically Active
People
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ISOMETRICEXERCISE
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AN ACTIVITY THAT USES MUSCLE TENSION T0 IMPROVE
MUSCULAR STRENGTH WITH LITTLE OR NO MOVEMENT OF
THE BODY.EX. PUSHING AGAINST A WALL
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ISOTONICEXERCISE
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AN ACTIVITY WHICH COMBINES MUSCLE CONTRACTION
WITH REPEATED MOVEMENTEX. SIT-UPS, PUSH-UPS
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ISOKINETICEXERCISE
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AN ACTIVITY IN WHICH A RESISTANCE IS MOVED
THROUGH AN ENTIRE RANGE OF MOTION AT A CONTROLLED
RATE OF SPEED EX. TREADMILL
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CHOOSING YOUR PERSONAL ACTIVITY PLAN
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1. COST OF THE ACTIVITY2. WHERE YOUR
LIVE-LOCAL3. LEVEL OF HEALTH4. TIME AND
PLACE5. PERSONAL SAFETY6. COMPREHENSIVE PLANNING
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CROSS TRAINING
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ENGAGING IN A VARIETY OF PHYSICAL ACTIVITIES
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BASICS OF A PHYSICAL ACTIVITYPROGRAM
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1. OVERLOAD2. PROGRESSION3. SPECIALIZE YOUR
PROGRAM
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OVERLOAD
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WORKING THE BODY HARDER THAN IT IS NORMALLY WORKED
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PROGRESSION
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THE GRADUAL INCREASE IN OVERLOAD NECESSARY TO
ACHIEVE HIGHER LEVELS OF FITNESS
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SPECIALIZE YOUR PROGRAM
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PARTICULAR EXERCISES AND ACTIVITIES IMPROVE
PARTICULAR AREAS OF HEALTH-RELATED FITNESS
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WARM-UP
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AN ACTIVITY THAT PREPARES THE MUSCLES FOR WORK
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F.I.T.T. FREQUENCYINTENSITYTIMETYPE
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FREQUENCY1. 3-4 TIMES A WEEK2. ONLY 1-2 DAYS IN
BETWEEN
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INTENSITYWORK AT YOUR TARGETHEART RATE
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TIME OR DURATIONLENGTH OF TIME OF AN EXERCISE
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TYPE1. 75-80 AEROBIC2. 20-25 ANAEROBIC3.
ACTIVITIES YOU ENJOY
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COOL-DOWN
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AN ACTIVITY THAT PREPARES THE MUSCLES TO RETURN
TO A RESTING STATE
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MONITORINGYOUR PROGRESS
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HEALTHSCREENING
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A CHECK FOR DISEASES OR DISORDERS AN INDIVIDUAL
WOULD HAVE NO WAY OF KNOWING
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FITNESS JOURNAL
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LIST RECORD1. FITNESS GOALS2.
FREQUENCY3. INTENSITY4. TIME5.TYPE
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RESTING HEART RATE
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THE NUMBER OF TIMES YOUR HEART BEATS WHEN YOU ARE
NOT ACTIVE
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(No Transcript)
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MAXIMUM HEART RATE
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TO DETERMINE YOUR MAXIMUM HEART RATE SUBTRACT
YOUR PRESENT AGE FROM 220IF YOU ARE A MALE
AND226 IF YOU ARE A FEMALE.
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STRESS TEST
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A MAXIMUM EXERCISE TO DETERMINE A PERSONS
CARDIORESPIRATORY FITNESS
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TARGET HEART RATE
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CALCULATE A RANGE FROM 60-80 OF YOUR MAXIMUM
HEART RATE
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TRAINING PROGRAM
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A PROGRAM OF FORMALIZED PHYSICAL PREPARATION FOR
INVOLVEMENT IN A SPORT
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HYDRATION
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TAKING IN FLUIDS SO THE BODY FUNCTIONS NORMALLY
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HOT-WEATHER RISK
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OVEREXERTION
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OVER WORKING THE BODY
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(No Transcript)
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HEAT CRAMPS
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MUSCLE SPASMS THAT RESULT FROM A LOSS OF LARGE
AMOUNTS OF SALT AND WATER THROUGH PERSPIRATION
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HEAT EXHAUSTION
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AN OVERHEATING OF THE BODY THAT RESULTS IN COLD,
CLAMMY SKIN AND SYMPTOMS OF SHOCK
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HEATSTROKE
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A CONDITION IN WHICH THE BODY LOSES THE ABILITY
TO RID ITSELF OF EXCESS HEAT THROUGH PERSPIRATION
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HEATSTROKE 1. LEAST COMMON2. MOST SERIOUS
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COLD WEATHER RISK
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FROSTBITE
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A CONDITION THAT RESULTS WHEN BODY TISSUES BECOME
FROZEN
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1. DRESS WARMLY2.COVER ALL EXPOSED SKIN
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HYPOTHERMIA
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A CONDITION IN WHICH THE BODY TEMPERATURE BECOMES
DANGEROUSLY LOW
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MUSCLE
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ANY OF THE BODY ORGANS CONSISTING OF BUNDLES OF
CELLS OR FIBERS THAT CAN BE CONTRACTED OR
EXPANDED TO PRODUCE BODILY MOVEMENT
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MUSCLE TONE
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THE NATURAL TENSION IN THE FIBERS OF A MUSCLE
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ATROPHY
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DECREASE IN SIZE AND STRENGTH OF A MUSCLE DO TO A
LACK OF USE
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EXTENSORS
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THE MUSCLE THAT OPENS A JOINT
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FLEXOR
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THE MUSCLE THAT CLOSES A JOINT
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LIGAMENTS
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A BAND OF FIBROUS, CONNECTIVE TISSUE THAT
CONNECTS BONE TO BONE
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TENDONS
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A FIBROUS CORD THAT ATTACHES MUSCLE TO MUSCLE
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MINOR INJURIES
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MUSCLE CRAMP
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A SPASM OR SUDDEN TIGHTENING OF A MUSCLE
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STRAIN
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AN INJURY TO A LIGAMENT SURROUNDING A JOINT
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FIRST AID TREATMENT FOR A SPRAIN
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R.I.C.E.
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R-RESTI-ICEC-COMPRESSIONE-ELEVATE
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STRAIN
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A CONDITION RESULTING FROM DAMAGING A MUSCLE OR A
TENDON
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MAJOR INJURIES
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FRACTURES
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ANY BREAK IN A BONE
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DISLOCATION
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WHEN A BONE IS FORCED FROM ITS NORMAL POSITION
AT A JOINT
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TENDONITIS
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THE INFLAMMATION OF A TENDON
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CONCUSSION
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A JARRING INJURY TO THE BRAIN THAT AFFECTS NORMAL
BRAIN FUNCTION
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STEROIDS
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• WHAT IS THE OFFICIAL NAME FOR ANABOLIC STEROIDS?

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• ANABOLIC ANDROGENIC STEROIDS

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• WHAT ARE ANABOLIC ANDROGENIC STEROIDS?

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• MAN-MADE SYNTHETIC SUBSTANCES
• ANABOLIC MEANS MUSCLE BUILDING
• ANDROGENIC REFERS TO AN INCREASE IN MALE
  CHARACTERISTICS
• STEROIDS ARE THE
• CLASS OF DRUG

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• WHY WERE ANABOLIC STEROIDS CREATED?

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• TO TREAT MALES WITH ABNORMALLY LOW AMOUNTS OF
  TESTOSTERONE
• TREATMENT FOR SOME AIDS PATIENTS
• TREATMENT FOR SOME TYPES OF CANCER

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• DOSES USED FOR THESE TREATMENTS ARE 10-100 TIMES
  LOWER THAN DOSES USED FOR PERFORMANCE
  ENHANCEMENT!!!

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• ARE THESE THE SAME STEROIDS USED TO TREAT VARIOUS
  DISEASES SUCH AS SEVERE ALLERGIC REACTIONS?

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• NO-THE STEROIDS USED TO TREAT VARIOUS DISEASES
  SUCH AS ALLERGIC REACTIONS ARE CALLED
• CORTICOSTEROIDS

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• CORTICOSTEROIDS ARE USED TO TREAT MANY MEDICAL
  DISORDERS SUCH AS

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• 1. SEVERE ALLERGIC REACTIONS
• 2. ASTHMA
• 3. BLOOD DISORDERS

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• 3 MOST COMMON METHODS OF USE FOR ANABOLIC
  STEROIDS ARE

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• 1.ORAL
• 2. INJECTION
• ( RISK OF HIV INFECTION)
• 3. TRANSDERMAL

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• REASONS SOMEONE MIGHT CHOOSE TO USE ANABOLIC
  STEROIDS?

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• 1. MUSCLE GROWTH
• 2. PERFORMANCE ENHANCEMENT
• 3. IMPROVE PHYSICAL APPEARANCE
• 4. DECREASE RECOVERY TIME FOR INJURIES

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• THE FOLLOWING LIST INCLUDES GENERAL
• SIDE-EFFECTS OF USING ANABOLIC STEROIDS

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• 1. LIVER TUMORS/CANCER
• 2. HIGH BLOOD PRESSURE
• 3. HEART DISEASE
• 4. INCREASE IN THE LDL (BAD CHOLESTROL)
• 5. DECREASE IN THE HDL
• (GOOD CHOLESTROL)

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• 1. ACNE
• 2. TREMBLING
• 3. MOOD SWINGS
• ROID RAGE
• 4. DEPRESSION
• 5. PARANOIA

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• MALE
• SIDE-EFFECTS OF USING ANABOLIC
• STEROIDS

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• 1. SHRINKING OF TESTICLES
• 2. REDUCED SPERM COUNT
• 3. INFERTILITY
• 4. BALDNESS
• 5. DEVELOPMENT OF BREAST
• 6. INCREASED RISK FOR CANCER
• (LIVER PROSTATE)

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• FEMALE
• SIDE-EFFECTS FOR USING ANABOLIC STEROIDS

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• 1. GROWTH OF
• FACIAL AIR
• 2. MALE PATTERN BALDNESS
• 3. CHANGES IN OR
• CESSATION OF MENSTRUAL CRAMPS

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• 4. DEEPENED VOICE
• 5. MENSTRUAL IRREGULARITY

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• ADOLESCENT
• SIDE-EFFECTS OF ANABOLIC STEROIDS

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• 1. GROWTH STOPPED PREMATURELY DUE TO GROWTH
  PLATE CLOSURE

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• 2. ACCELERATED
• PUBERTY CHANGE

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• REASONS WHY YOU SHOULD AVOID USING ANABLOIC
  STEROIDS?

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• 1. ILLEGAL
• 2. DISHONEST
• 3. CHEATING TO WIN
• 4. GIVES SPORTS AND YOU A BAD NAME

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• 5. NOT REGULATED BY THE FDA-YOU REALLY DONT
  KNOW WHAT YOU ARE GETTING FOR YOUR MONEY

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• 6. DECREASES YOUR OVERALL LEVEL OF HEALTH.
• 7. IT CAN KILL YOU!!!!

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• THE END