Unit 2 Physical Fitness and Nutrition. Physical Fitness What is Physical Fitness – the ability to...
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![Page 1: Unit 2 Physical Fitness and Nutrition. Physical Fitness What is Physical Fitness – the ability to carry out daily tasks easily and have enough reserve.](https://reader036.fdocuments.in/reader036/viewer/2022062308/56649ec05503460f94bcb62b/html5/thumbnails/1.jpg)
Unit 2
Physical Fitness and Nutrition
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Physical FitnessWhat is Physical Fitness
– the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands
Components of Physical Fitness– Body Composition
• The ratio of fat to lean tissue including muscle, bone, water, and connective tissue – including ligaments, tendons, and cartilage
– Flexibility• The ability to move a body part through a full range of motion
– Muscular Strength• The amount of force a muscle can exert
– Muscular Endurance• The ability of muscles to do difficult physical task
– Cardiorespiratory Endurance• The ability of the heart, lungs, and blood vessels to send fuel and oxygen to the
body’s tissues during long periods of vigorous activity
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Benefits of Physical Fitness• Improved well bring– Nervous system – improved reaction time– Circulatory System – exercise strengthens the heart– Respiratory System – increased lung capacity– Weight Control• Metabolism
– The process by which your body gets energy from food.
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Exercise• Aerobic Exercise
– Activity in which oxygen is continuously taken in for a period of at least 20 minutes• Examples
– Jogging
• Anaerobic Exercise– Intense burst of activity in which
the muscles work so hard that they produce energy without using oxygen• Examples
– 100 Meter Dash
• Isometric Exercise– Activity that uses tension to
improve muscular strength with little to no movement of the body.
• Isotonic Exercise– Activity that combines muscle
contraction with repeated movement
• Isokinetic Exercise– Activity that involves resistance
through an entire range of – motion
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Exercise Program• Principles
– Overload – working the body harder than it is normally worked– Progression – a gradual increase in overload necessary to achieving higher
levels of fitness– Specificity – particular exercises and activities to improve particular areas
of fitness
• Warming up – engaging in activity that prepares the muscle for work that is to come
• Working out– F.I.T. Training
• Frequency – how often you exercise (3 to 4 days per week)
• Intensity – how hard you exercise (based on Heart Rate)
• Time – how long you exercise (20-30 Minutes)
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Fitness
• Health Related Fitness• Skill Related Fitness
– Agility – the ability to control the body’s movements and to change the body’s position
– Balance – the ability to remain upright either while standing still or moving
– Coordination – the ability to use two or more body parts together well, or use senses with body parts
– Speed – the ability to move a distance or complete a body movement in a short period
– Reaction Time – the rate of movement once a person realizes the need to move
– Power – the ability to use force with great speed
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Injuries• Minor Injuries
– Muscle Cramp – spasm or tightening of a muscle– Strain – condition where muscles have been overworked– Sprain – an injury to tissues surrounding a joint
• Treatment – R.I.C.E.– Rest – avoid using the injured muscle or joint– Ice – helps reduce swelling (20 minutes on, 20 Minutes off)– Compression – light pressure through the use of bandages– Elevation – Raise the affected limb above the heart
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Injuries
• Major Injuries– Fractures – any type of break in a bone– Dislocations – results when a bone slips its normal
position– Tendinitis – tendons are stretched or torn from
overuse
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Nutrition
• Hunger vs. Appetite?– Hunger is the natural drive that protects you from starvation– Appetite is the desire rather than the need to eat
• Nutrients – Carbohydrates, Proteins, and Fats– Carbohydrates – the starches and sugars found in foods
• Simple Carbs – sugars - naturally produced in fruits and vegetables• Complex Carbs – starches - found in rice, grain, nuts, and potatoes
– Proteins – nutrients that help build and maintain muscle• Complete Proteins – include milk, egg, cheese• Incomplete Proteins – plants, nuts, grains
– Fats – a type of lipid, a fatty substance that does not dissolve in water• Saturated Fats – Animal Fats and Tropical Oils• Unsaturated Fats – Vegetable Fats and Oils
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Nutrition
• Vitamins– Compounds that help regulate many vital body processes
• Water Soluble – B, C• Fat Soluble – A, D, E, K
• Minerals– Inorganic substances that the body cannot manufacture but
they act as catalyst, regulating many vital body processes
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Food Guide Pyramid
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Body Weight vs. Body Fat
• Overweight – weighing more than 10 % over the standard weight for your height
• Obese – excess body fat• Underweight – being 10 % or more below normal weight• Undernourished – not consuming enough calories for normal
body functions
Measuring Your BMI• Multiply your weight by 703• Multiply your height in inches by itself• Divide the two
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Weight Control
• Good ways vs. Bad ways– Fasting– Diet Pills
• Eating Disorders– Anorexia Nervosa – a disorder in which
the irrational fear of the becoming obese results in severe weight loss from self induced starvation
– Bulimia Nervosa – a disorder which cycles from overeating are followed by some form of purging.
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Lifestyle Choices
• Vegetarian – people who do not eat meat• Vegans – vegetarians who only eat foods of plant origin