Fitness

Goal 7:01 Identify factors that affect fitness.

Definitions• wellness- an approach to life that

emphasizes taking positive steps toward overall good health• fitness-health; your body’s ability to

meet physical demands/speeds up metabolism

Elements of Fitness

1. Strength• the ability of your muscles to exert

force

• List 10 “everyday” ways you can build your strength.

• List 5 “purposeful” ways you can build your strength.

2. Endurance• the body’s ability to use energy over a

period of time without getting tired• built up through aerobic activities

(sustained, rhythmic activities that improve the efficiency of your heart and lungs)

• aerobic exercise- increases the body’s intake of oxygen and helps improve the circulation of blood and oxygen throughout the body

• List 10 aerobic activities.

3. Flexibility• the ability of the body’s joints to

make the full range of movements available to them (kneel, bend, turn, throw)• reduces risk of injury• improve by bending and stretching

Benefits of Fitness

Physical Benefits

helps you grow and develop normally

improves balance, coordination, flexibility

maintain healthy weight=look/feel better

healthy skinreduce risk of heart disease ,high blood pressure, diabetes, some cancers

Mental/Emotional Health

manage stress (mental tension caused by change)

build self-esteemfeel more alert and energeticincrease confidence

Components of Fitness

Nutrition• the study of how your body uses the

nutrients in the foods you eat• If you do not eat the food your body

needs, you can suffer from malnutrition. (energy, growth, repair, and regulation of body processes become impaired)• eating the right foods and the right

amount of foods

• Not eating the healthy food your body craves can cause headaches, dizziness, and stomach pangs.• This can cause irritability and

mood swings.

Exercise• Set a goal.• Increase exercise slowly.• Vary your activities.• Choose activities that are convenient and

fun.• Use it as a social outlet.• Set a new goal once you have achieved

the previous one.

Physical Activity

• everyday activities that require you to be physically activity

• 60 minutes a day• List 10 examples.

Healthy Weight• Height- the taller a person is, the more

he or she can expect to weigh• Age- adults typically weigh more than

teens• Gender- males typically weigh more

than females at the same height

• Bone structure- larger body frame weighs more than smaller body frames• Body build- muscular people tend to

weigh more

Metabolism• Metabolism varies among individuals.• Muscle mass increases metabolism.• Basal Metabolism-the amount of energy

required to maintain one’s automatic body functions (breathing, digesting, growing, etc.)

• slows down as you age

Eating Disorders• anorexia nervosa- eating disorder that

involves starving oneself• bulimia- eating disorder that involves

extreme overeating and vomiting• binge eating disorder- compulsive

overeating

Underweight• lowered resistance to infection• reduced muscle strength• malnutrition• weigh at least 15% less than recommended

healthy weight• In order to gain weight- slowly and steadily

choose low-fat, nutrient and calorie dense foods.

Overweight

• weigh 15% more than recommended weight• usually caused by lack of physical activity

Effects of Obesity• strain on bones, muscles, internal

organs• trouble walking and breathing• high blood pressure , heart disease,

stroke, diabetes, cancer• 15 lbs overweight can cause a higher

risk of early death

Overweight Epidemic 65% of adults in the US are overweight 15% of children and teens are

overweight

Why Weight is Rising:

• Advertisements• Television/Technology• fast food• convenience foods• people less active• eating for comfort

Weight Loss• 1 lb a week is recommended• Fad diets do not work. Robbing your

body of what it wants or needs only causes you to overeat.• Too much weight loss can cause health

problems. A lack of calories can cause the body not to run properly.

• Eat reasonable portions of nutritious foods.• Choose broiled meat/poultry/fish over

fried.• Do not follow fad diets or diets that require

you to purchase special foods.• Eat food from all food groups.• EXERCISE!

Healthy Weight• Body Mass Index (BMI)• BMI=weight in pounds x 703 ------------------------ height in inches squared