Physical Fitness of Adolescents Does Physical Fitness Decline During Adolescence
Fitness and Exercise © Lisa Michalek. Physical Fitness The ability to perform regular moderate to...
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Transcript of Fitness and Exercise © Lisa Michalek. Physical Fitness The ability to perform regular moderate to...
Fitness and ExerciseFitness and Exercise
© Lisa Michalek
Physical FitnessPhysical Fitness
The ability to perform regular The ability to perform regular moderate to rigorous physical moderate to rigorous physical activity without great fatigue.activity without great fatigue.
Components include Components include cardiorespiratory fitness, muscular cardiorespiratory fitness, muscular strength and endurance, flexibility, strength and endurance, flexibility, and body composition.and body composition.
Benefits to Regular ActivityBenefits to Regular Activity
Improved Cardiorespiratory FitnessImproved Cardiorespiratory Fitness– The ability of the heart, lungs, and blood The ability of the heart, lungs, and blood
vessels to supply oxygen to muscles vessels to supply oxygen to muscles during physical activity.during physical activity.
– Reduced Risk of Heart DiseaseReduced Risk of Heart Disease– Prevention of High Blood pressurePrevention of High Blood pressure– Improved Cholesterol LevelsImproved Cholesterol Levels
Benefits to Regular ActivityBenefits to Regular Activity
Maintaining Bone MassMaintaining Bone Mass
Helping to control weightHelping to control weight
Improved Health and Life SpanImproved Health and Life Span– Prevention of DiabetesPrevention of Diabetes– Increased LongevityIncreased Longevity– Increased Immunity to DiseaseIncreased Immunity to Disease
Improved Mental Health and Stress Improved Mental Health and Stress ManagementManagement
Improving Cardiorespiratory FitnessImproving Cardiorespiratory Fitness
Aerobic ExerciseAerobic Exercise– Any type of exercise that increases heart Any type of exercise that increases heart
raterate– Total Body Activities are the most beneficialTotal Body Activities are the most beneficial
SwimmingSwimming
Cross-country skiingCross-country skiing
RowingRowing
The The Activity Activity PyramidPyramid
Flexibility and StrengthFlexibility and Strength
FlexibilityFlexibility– The range of motion or amount of The range of motion or amount of
movement possible at a particular jointmovement possible at a particular joint– Reduces the incidence and severity of Reduces the incidence and severity of
lower back problems and muscle or lower back problems and muscle or tendon injuries that can occur during tendon injuries that can occur during sports or everyday physical activitiessports or everyday physical activities
– Yoga, Tai chi, and Pilates are three major Yoga, Tai chi, and Pilates are three major styles of exercise that include stretchingstyles of exercise that include stretching
Muscular Strength and EnduranceMuscular Strength and Endurance
Muscle StrengthMuscle Strength– The amount of force that a muscle is The amount of force that a muscle is
capable of exertingcapable of exerting
Muscle enduranceMuscle endurance– A muscle’s ability to exert force A muscle’s ability to exert force
repeatedly without fatiguingrepeatedly without fatiguing
Resistance exercise programResistance exercise program– A regular program of exercises designed A regular program of exercises designed
to improve muscular strength and to improve muscular strength and endurance in the major muscle groupsendurance in the major muscle groups
Strength Training BenefitsStrength Training BenefitsReduce the occurrence of lower back pain and Reduce the occurrence of lower back pain and joint and muscle injuriesjoint and muscle injuriesPostpone loss of muscle tissue due to Postpone loss of muscle tissue due to inactivity and aginginactivity and agingPrevention of osteoporosis Prevention of osteoporosis – A disease characterized by low bone mass and A disease characterized by low bone mass and
deterioration of bone tissue, with increase risk of deterioration of bone tissue, with increase risk of fracturefracture
Improvement in muscle definition and tone Improvement in muscle definition and tone and improvement in appearanceand improvement in appearanceEnhanced self-esteemEnhanced self-esteemWeight loss and maintaining weight lossWeight loss and maintaining weight loss
Fitness InjuriesFitness Injuries
Overtraining by doing too much too Overtraining by doing too much too soonsoon
Overuse injuries result from the effects Overuse injuries result from the effects of day-after-day stresses placed on of day-after-day stresses placed on tendons, muscles, and joints.tendons, muscles, and joints.
Traumatic injuries result from sudden Traumatic injuries result from sudden and violent accidentsand violent accidents– Usually fractured bones, ruptured tendons Usually fractured bones, ruptured tendons
and sprained ligamentsand sprained ligaments
Preventing InjuriesPreventing Injuries
Purchase Appropriate FootwearPurchase Appropriate Footwear– Running, Tennis, Weight training Running, Tennis, Weight training
Wear Appropriate EquipmentWear Appropriate Equipment– HelmetsHelmets– GogglesGoggles
Avoid dehydration and overheatingAvoid dehydration and overheating– Heat crampsHeat cramps– Heat exhaustionHeat exhaustion
When in cool weather, wear layers to When in cool weather, wear layers to prevent hypothermiaprevent hypothermia
Treating Fitness-Related InjuriesTreating Fitness-Related Injuries
RICERICE– RestRest– IceIce– CompressionCompression– ElevationElevation