Physical Fitness

1
Physical Fitness

• Unit 2
• Can Muscle Men Be Flexible???

2
Physical Fitness

• Def. The ability to carry out ____________ easily
  and have enough reserve energy to respond to
  ___________ demands
• Carry grocery bags and not let your car get hit.

3
5 Components of Physical FitnessCan Muscle Men
Be Flexible?

• Health Related Components
• C
• M
• M
• B
• F

4
Cardio-respiratory Endurance

• Def. - Ability of the heart, lungs and blood
  vessels to send _____________ to bodys tissues
  during long periods of vigorous __________
• Example Tests One mile Run/Walk, 3 Minute step
  test

5
Muscular Strength

• Def. - ability to exert force against resistance
  (_____________________)
• Example Tests Bench press, shoulder press,
  squats, etc.

6
Muscular Endurance

• Def. - ability of muscles to work over a long
  period of time _____________________
• Example Tests Max sit-ups or pull-ups, flexed
  arm hang, max. reps

7
Body Composition

• Def. - The percentage of ____, lean muscle,
  connective and _________________ tissue
• Amount of _______ in relation to total body
  weight.
• Methods of Measurement Weight Charts, Skin
  Calipers (more areas measured the better - at
  least 5), Hydro-static Weighing
• Teen Boys _____ Teen Girls _____

8
FlexibilityThe Forgotten Component

• ____________________ around a joint or series of
  joints
• Prevents injury and muscle soreness
• Methods of Measurement Seated Reach, trunk lift
• Stretching - slow tension, do not ________
• ______ - Proprioceptive Neuro-muscular
  Facilitation

9
Performance Related Fitness Components

• Agility
• Balance
• Coordination
• Power
• Reaction Time
• Speed

10
Performance Related Fitness Cont..

• Agility - ability to change position of the body
  rapidly and ___________ _____________
• Balance - ability to assume or maintain any
  ________________ with control and stability
• _____________- ability to combine vision or other
  senses with movements of the body

• Power - ability to do strength performance
  quickly, combining factors of_________________
• _____________ - amount of time it takes to get
  moving once you need to move
• Speed - ______ it takes to perform a movement

11
Difference between Performance Related and Health
Related Fitness

• ___________ Related Fitness can be drastically
  changed, where _____________ Related Fitness can
  only be changed minimally or not at all.

12
Two types of ExerciseAnaerobic vs. Aerobic

• Anaerobic - _______________/short bursts of
  energy
• ex. Weight training
• increase resistance muscular strength
• increase repetitions muscular endurance
• Aerobic - with ______________ oxygen
• ex. Running, biking

13
Anaerobic Exercise

• Benefits
• reduce ___________
• increase strength in bones, tendons, muscles
• improve __________ and _____________
• increase self esteem
• Myths
• decrease ________________
• reduces ________________

14
Aerobic Exercise

• Benefits
• Reduce injury
• Improve _________________
• Improve ____________________ health
• Improve tone, appearance and self-esteem
• Myths
• Makes you ____ (better shape - more efficient)
• Takes too much ____ (20 - 40 min3 xs/week)
• All exercises give you the same benefits

15
Benefits of exercise depend on the F.I.T.T.
Principle

• F__________- how often (3-5 x/week)
• I________ - how hard (55 - 90 of Max. HR)
• T_________ - how long (20 - 40 min.)
• T______ - what kind (anaerobic vs. aerobic)

16
Other Types of Exercise

• Iso_______ - exercise involving muscular
  strength with little or no movement of the
  body part. (i.e. pushing against a wall)
• Iso________ - exercise involving muscular
  contraction with movement. (i.e. push- ups,
  pull-ups, weight lifting, etc.)

17
Other Types Cont.

• Iso_______ - exercise involving muscular
  strength, musc. Endurance and flexibility.
  With movement through an entire range of motion.
  (i.e. pushing or pulling against a hydraulic
  lever Cybex machines, nautilus equipment.)

18
Principles of Training Improving the operating
efficacy of the body

• _________________ - operating at a level above
  which is normal, thus forcing the body to adapt
  and function more efficiently
• _________________ - Gradually increasing the
  amount of exercise to improve your fitness
• ___________________ - Different kinds of
  exercises work on different areas of fitness

19
Fitness for Life

• Ways to increase phys. Act.
• Daily ___________
• Job Related
• Formal Act.
• Recreation

20
Dont Be A Couch Potato!!!

• Need for Phys. Act.
• _____ and Relaxation
• Muscle building
• _________________ Condition
• Sedentary Society
• Weight ___________
• Emotional Release
• Why you dont want to get too attached to your
  couch!!!

21
Fitness for Life Cont.

• Benefits of Fitness
• Feel better about yourself
• Blood vessels _______
• RBC carry more O2
• Inc. Stroke vol. of ______________
• Lower resting HR
• Muscle _______
• Recuperate Faster
• Dec. heart __________

• How to Maximize Success?
• Progress _________
• Variety
• ___________
• Systematic
• Keep charts
• Safety
• ___________
• _____________

22
You Do the Math!!!

• If you are 16 years old and want to work out at
  60-80 of your maximum heart rate, what range
  does this give you?

• Max. HR. 220 - age (____________)
• Lower limit (60) Max.HR 0.6 (______________)
• Upper Limit (80) Max.HR 0.8
  (_______________)
• Range ___________ Beats/Minute

23
Nutrition
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Nutrients

• 1. Carbohydrates
• 2. Fats
• 3. Proteins
• 4. Vitamins
• 5. Minerals
• 6. Water

25
CarbohydratesEnergy Providers

• the bodys preferred source of energy, or
  _________
• Sources Of Carbs.
• vegetables, peas, beans, potatoes, pasta, seeds,
  nuts and sugar

26
Carbs. Cont.

• Types of Carbs
• _________ - major energy source for the body
• __________ - complex carbs. Broken into sugars
• _________ - cannot be digested
• helps move wastes along
• decreases ____________ rates
• lowers cholesterol
• increase _____________

27
Fats

• ________ - (a.k.a. fats) fatty substances that do
  not dissolve in water
• maintain healthy skin, hair, insulation of body
  organs against shock, and body temperature
• Sources of fat ...
• ______________ is a fat-like substance already
  made by the body and found in foods of animal
  origin

28
How is Cholesterol Like Bubble Gum?

• ________ Cholesterol
• _____ Cholesterol
• High Density Lipo-protein
• The hard gum under the seat of you chair.
• How will this hard gum effect cholesterol build
  up in your arteries?

• _______ Cholesterol
• _________ Cholesterol
• Low Density Lipo-protein
• Chewy gum just after you have put it into your
  mouth.
• How will this chewy gum effect cholesterol
  build up in your arteries?

29
ProteinsBody Builders

• repair _____________________ _______________
• Sources of Proteins...

30
Vitaminshelp _________ many vital body functions

• Water-Soluble
• -Vitamins ___ complex and ___
• -dissolve in water and excreted through urine if
  in excess
• Fat-Soluble
• -Vitamins ___________________
• -absorbed and transported by fat

31
Minerals

• the body __________ produce
• ex) calcium, iron, phosphorous, copper zinc
  sodium chloride, etc...
• aid physiological processes within the body

32
Water

• Most _________ nutrient
• 50-60 of body weight (2/3 of body)
• regulates body ______
• carries nutrients and __________
• 8 cups a day

33
RDARecommended Dietary Allowance

• _____ of diet should come from Carbohydrates
• no more than ______ should come from fats
• ____ should come from proteins

34
Daily Food Guide Pyramid
Fats Sparingly
Milk 2-3
Meat 2-3
Vegies 3-5
Fruit 2-4
Bread, Cereal, Rice, Pasta 6-11
35
Food Labels

• Carbohydrates __g x 4 total kcal
• Proteins __g x 4 total kcal
• Fats __g x 9 total kcal

36
Weight Control

• _________ - a unit to measure energy
• What are the sources of calories?
• ____________________- absolute minimum amount of
  energy required to maintain life processes in
  your body
• 3500 kcal 1 pound ________

37
Obesity

• Obesity - excess body ___
• ___________ - weighing more than 10 over the
  standard weight for height
• ______________ - 10 under the standard

38
Obesity Cont.Societal Causes

• Automobiles
• Comfortable lifestyle
• Technology

39
Obesity Cont.Results of Obesity

• Increase risk of heart disease
• ___________
• heart attacks
• certain _________
• Quality of life
• _____________
• HBP, Diabetes, HB-Cholesterol, Atherosclerosis

40
Eating Disorders

• Anorexia Nervosa
• and
• Bulimia

41
Anorexia Nervosawithout appetite of nervous
origin

• Def. - __________________ of becoming obese and
  results in self-induced starvation.
• Compare ourselves to models/actors
• Most are females in _________________

42
Anorexia Cont.

• Signs
• low __________ intake
• great interest in _____
• obsessed with exercise
• emotional problems
• ________ body image
• denial of prob.

• Symptoms
• _______________
• constipation
• hormonal changes
• heart damage
• decreased HR
• No __________ cycle
• __________

43
BulimiaBinge and Purge

• Involves overeating and some form of purging
• Know they have a prob.
• Types of Purging

• Side effects of Purging
• ______________
• Kidney Damage
• Eroded ________
• _________ damage in Stomach, esophogus and mouth
• Nutrient deficiencies

44
Sports and Drugs

• What do they Really Do?

45
Positive and Negative Effects

• Commonly Reported Positive Effects
• Commonly Reported Negative Effects
• Both Sexes
• Men
• Women
• Children
• See Handout

46
Legal Supplements

• Creatine Monohydrate
• Androstenedione (Mark McGwire)
• Supplements do not fall under USFDA
  administration. Therefore they are ____
  __________ for purity, potency, and long or short
  term side effects

47
Creatine Monohydrate

• Creatine Monohydrate gt Creatine Phosphate
• Helps convert ____(Adenosine Diphosphate) gt _____
  (Adenosine Triphosphate)
• ATP is used to produce energy during exercise
• A ____________ Supplement
• Stockpiles extra phosphates

48
Positive Effects

• Prolongs peak _______________
• Reduces muscle recovery time
• Help rebuild ______________ mass
• Correct creatine deficiencies

49
Negative Effects

• Muscle Cramps
• _________________
• Pulled muscles
• _____________ and ______ problems

50
Androstenedione

• Naturally occurring ________________
• Increases blood levels of ______________
• Levels increase from 15 min. to 3 hrs.
• Max level of increase from 1 to 1.5 hrs.
• Increases ______________ size
• Decreases recovery time
• May produce similar side effects as
  _____________________