CHAPTER 6CHAPTER 6

PHYSICAL FITNESS FOR LIFEPHYSICAL FITNESS FOR LIFE

Section 1: Physical Fitness Section 1: Physical Fitness and Your Healthand Your Health

PHYSICAL FITNESSPHYSICAL FITNESSThe ability of the body to perform The ability of the body to perform daily physical activities without daily physical activities without getting out of breath, sore, or getting out of breath, sore, or

overly tiredoverly tired

CHRONIC DISEASECHRONIC DISEASE

A disease that develops A disease that develops gradually and continues over gradually and continues over

a long period of timea long period of time

PhysicalPhysical benefits of physical benefits of physical activityactivity

Heart and lungs Heart and lungs get strongerget strongerBuilds muscular Builds muscular strength, strength, endurance, and endurance, and flexibilityflexibilityGood muscle to fat Good muscle to fat ratioratioMetabolic rate is Metabolic rate is increasedincreased

MentalMental benefits of physical benefits of physical activityactivity

Reduce anxietyReduce anxietyReduce depressionReduce depressionIncrease self-Increase self-confidenceconfidenceImprove imageImprove image

SocialSocial benefits of physical benefits of physical activityactivity

Working together Working together on a teamon a teamDevelop Develop communication communication skillsskillsMeet new peopleMeet new people

HEALTH-RELATED FITNESSHEALTH-RELATED FITNESS

5 qualities that are necessary 5 qualities that are necessary to maintain and promote a to maintain and promote a

healthy bodyhealthy body

5 COMPONENTS OF HEALTH-5 COMPONENTS OF HEALTH-RELATED FITNESSRELATED FITNESS

MUSCULAR STRENGTHMUSCULAR STRENGTHMUSCULAR ENDURANCEMUSCULAR ENDURANCECARDIORESPIRATORY ENDURANCECARDIORESPIRATORY ENDURANCEFLEXIBILITYFLEXIBILITYBODY COMPOSITIONBODY COMPOSITION

1. MUSCULAR STRENGTH1. MUSCULAR STRENGTHAmount of force that a muscle can apply in Amount of force that a muscle can apply in a given contraction a given contraction

exampleexample: lifting weights: lifting weights

2. MUSCULAR ENDURANCE2. MUSCULAR ENDURANCEThe ability of the muscles to keep working The ability of the muscles to keep working over a period of timeover a period of time exampleexample: cross country skiing: cross country skiing

3. CARDIORESPIRATORY 3. CARDIORESPIRATORY ENDURANCE ENDURANCE

The ability of your heart, lungs, blood The ability of your heart, lungs, blood vessels, and blood to deliver oxygen and vessels, and blood to deliver oxygen and nutrients to all of your body’s cellsnutrients to all of your body’s cells

exampleexample: running: running

4. FLEXIBILITY4. FLEXIBILITYThe ability of the joints to move through The ability of the joints to move through their full range of motiontheir full range of motion

exampleexample: stretching: stretching

5. BODY COMPOSITION5. BODY COMPOSITIONRefers to the ratio of lean body tissue to Refers to the ratio of lean body tissue to body fat tissuebody fat tissue

exampleexample: eating healthy: eating healthy

BODY FAT PERCENTAGEBODY FAT PERCENTAGEFemales: 14-21%Females: 14-21%Males: 9-15%Males: 9-15%

RESTING HEART RATE RESTING HEART RATE (RHR)(RHR)

The number of times the The number of times the heart beats per minute while heart beats per minute while

at restat rest

RECOVERY TIMERECOVERY TIMEThe amount of time it takes The amount of time it takes

for the heart to return to RHR for the heart to return to RHR after an activityafter an activity

2 TYPES OF ACTIVTY2 TYPES OF ACTIVTYAnaerobicAnaerobic: : muscle cells muscle cells produce energy produce energy without using without using oxygen oxygen ExampleExample: weight : weight lifting and sprinting lifting and sprinting

AerobicAerobic: muscle : muscle cells use oxygen to cells use oxygen to produce energy for produce energy for movement movement ExampleExample: long : long distance runningdistance running

Section 2: Planning Your Section 2: Planning Your Fitness ProgramFitness Program

What to think about before What to think about before starting???starting???

Do you have any Do you have any health concernshealth concernsAre you healthy Are you healthy enoughenoughWhat types of What types of activities do you activities do you enjoyenjoyHow much will your How much will your planned activities planned activities costcost

TARGET HEART RATE ZONETARGET HEART RATE ZONEA heart rate range within which the most A heart rate range within which the most gains in cardiorespiratory health will occurgains in cardiorespiratory health will occurNormally between 60-85% of your Normally between 60-85% of your maximum heart ratemaximum heart rate

Calculate Your THR ZoneCalculate Your THR Zone1.1. Determine your Determine your

MHRMHR220-age220-age

2. Find your THR 2. Find your THR zone zone *multiply your *multiply your MHR by .6 and MHR by .6 and also by .85 also by .85

THR for a 16 year oldTHR for a 16 year old220 – 16= 204220 – 16= 204204 * .6 = 122204 * .6 = 122204 * .85= 173204 * .85= 173

122 – 173 beats per minute122 – 173 beats per minute

Sit-Up StandardsSit-Up StandardsBOYSBOYSAge 14Age 14 24-2524-25Age 15-17Age 15-17 24-4724-47

GIRLSGIRLSAge 14Age 14 18-3218-32Age 15-17Age 15-17 18-35 18-35

One Mile Run StandardsOne Mile Run StandardsBOYSBOYSAge 14Age 14 9:30-7:009:30-7:00Age 15Age 15 9:00-7:00 9:00-7:00Age 16-17Age 16-17 8:30- 8:30-7:007:00

GIRLSGIRLSAge 14Age 14 11:00- 11:00-8:308:30Age 15Age 15 10:30- 10:30-8:008:00Age 16-17Age 16-17 10:00- 10:00-8:008:00

FITTFITTA formula made up of A formula made up of

frequency, intensity, time, frequency, intensity, time, and type of exerciseand type of exercise

Cardiorespiratory EnduranceCardiorespiratory EnduranceFrequency:Frequency: 3 to 5 times per week 3 to 5 times per weekIntensity:Intensity: 85% MHR for 20 minutes 60% for 60 85% MHR for 20 minutes 60% for 60 minutesminutesTIMETIME 20 to 60 minutes 20 to 60 minutesType:Type: aerobic activity such as jogging aerobic activity such as jogging

Muscular Strength / EnduranceMuscular Strength / EnduranceFrequency:Frequency: 2 to 4 days per week 2 to 4 days per weekIntensity:Intensity: 8 to 12 reps 2 to 3 sets 8 to 12 reps 2 to 3 setsTime:Time: 30 to 60 minutes 30 to 60 minutesType:Type: anaerobic activity such as weight lifting anaerobic activity such as weight lifting

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

Section 3: Exercising The Section 3: Exercising The Safe WaySafe Way

DEHYDRATIONDEHYDRATIONA state in which the body has A state in which the body has

lost more water than has lost more water than has been taken in been taken in

OVERTRAININGOVERTRAININGCaused by exceeding the Caused by exceeding the

recommendations of the FITT recommendations of the FITT formulaformula

Ways to Avoid Sports InjuriesWays to Avoid Sports InjuriesGet conditionedGet conditionedWarm up and Cool downWarm up and Cool downAvoid dehydrationAvoid dehydrationAvoid overtrainingAvoid overtraining

Warning Signs of OvertrainingWarning Signs of OvertrainingPermanent InjuryPermanent InjuryFeelings of chronic Feelings of chronic fatiguefatigueDehydrationDehydrationLoss of appetite and Loss of appetite and weightweightLoss of interest in Loss of interest in working outworking outPoor athletic Poor athletic performance and poor performance and poor school performanceschool performance

““Records are meant to be Records are meant to be broken, not Athletes”broken, not Athletes”

Cal Ripken JR.Cal Ripken JR.

Treating Minor Sports InjuriesTreating Minor Sports InjuriesRR est estII ce ceCC ompression ompressionEE levation levation

COMMON INJURIES and COMMON INJURIES and TREATMENTTREATMENT

Connective TissueConnective TissueLigament:Ligament: connects bone to bone connects bone to boneTendon:Tendon: connects muscle to bone connects muscle to boneCartilage:Cartilage: found in various parts of found in various parts of the body especially joint. Cushions the body especially joint. Cushions against shockagainst shock

Ligament SprainLigament SprainCauseCause: forcing a joint to move beyond its normal : forcing a joint to move beyond its normal limits can cause ligament fibers to tearlimits can cause ligament fibers to tearTreatmentTreatment: RICE and strengthening of the : RICE and strengthening of the muscles and tendons around the joint through muscles and tendons around the joint through rehabilitationrehabilitation

FRACTUREFRACTURECause:Cause: extreme stress and strain causes extreme stress and strain causes cracks in bonecracks in boneTreatment:Treatment: immediate medical immediate medical attention; rest and immobility for 6 to 8 attention; rest and immobility for 6 to 8 weeksweeks

CONCUSSIONCONCUSSIONCause:Cause: a blow to the head, face, or jaw that a blow to the head, face, or jaw that causes the brain to be shaken in the skullcauses the brain to be shaken in the skullTreatment:Treatment: rest under observation; medical rest under observation; medical attention if there is unconsciousnessattention if there is unconsciousness

COMMON SUPPLEMENT COMMON SUPPLEMENT INGREDIENTS AND DRUGSINGREDIENTS AND DRUGS

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

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

Section 4: SleepSection 4: Sleep

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

STAGES OF SLEEPSTAGES OF SLEEPNREM:NREM: non rapid eye movement non rapid eye movementREM:REM: rapid eye movement or rapid eye movement or “dream sleep”“dream sleep”

TIPS FOR GETTING ENOUGH TIPS FOR GETTING ENOUGH SLEEPSLEEP

Develop a routineDevelop a routineExercise dailyExercise dailyLimit caffeineLimit caffeineRelaxRelaxSay “NO” to all nightersSay “NO” to all nightersYour bed is for sleepYour bed is for sleep

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

KEY TERMSKEY TERMSInsomnia:Insomnia: an inability to sleep, an inability to sleep, even if one is physically exhaustedeven if one is physically exhaustedSleep apnea:Sleep apnea: a sleeping disorder a sleeping disorder characterized by interruptions of characterized by interruptions of normal breathing patterns during normal breathing patterns during sleepsleep