Chapter 6

Physical Fitness

Do you think you are physically fit?

Physical fitness is the ability of the heart, blood vessels, lungs and muscles to work together to meet the bodys needs.

Benefits of Exercise
Physical
Heart and lungs get stronger Cholesterol levels kept healthy Builds muscular strength and endurance, flexibility Good ratio of muscle mass to fat mass (more calories burned) Metabolic rate increased Reduce depression Reduce anxiety Increase self-confidence Improve self-image

Mental

Social
Socializing with people with the same interests Teams develop communication skills

Types of Exercise
Aerobic: (with oxygen) Continuous exercise(20-60 minutes) Muscle cells use oxygen to produce energy for movement
Examples include:

Types of Exercise
Anaerobic: (without oxygen) Intense physical activity that last only from a few seconds to a few minutes Muscle uses up more oxygen than the blood can supply

Examples include:

5 Components of Physical Fitness 1. 2. 3. 4. 5. Muscular Strength Muscular Endurance Cardiorespiratory endurance Flexibility Body Composition

Components of Fitness
Muscular strength is the amount of force that a muscle can apply in a given contraction.

EXAMPLES:

Muscular Endurance
Muscular endurance is the ability of the muscles to work over a period of time
How long can you hold it? How many times can you lift something?

Important for sports like:

Gymnastics Swimming Triathalons Closely related to muscular strength. As one improves, The other improves.

Cardiorespiratory Endurance
Most important of all components!!!!!

Cardiorespiratory endurance is the ability of your heart, blood vessels, and lungs to distribute nutrients and oxygen to all your bodys cells As your cardiorespiratory endurance increases, the heart beats slower and stronger Indicators:
Resting Heart Rate (RHR) and recovery time reduced

Improved by aerobic activities like:

Flexibility
Flexibility is the ability of the joints to move through their full range of motion

Keeps joint movements smooth and efficient

Body Composition
Body composition is the ratio of lean body tissue (muscle and bone) to body-fat tissue Excessive body fat is linked to certain lifestyle diseases like heart disease and diabetes Can usually be controlled with good diet and exercise

What are some skills developed by fitness?

Coordination Balance Agility Power Speed Reaction Time

How can these skills help Us in everyday life? What about in athletics?

Sport and Fitness

Choose a sport you enjoy Competition builds motivation Learn to be a Good Sport

Physical Activity for everyone

Lifetime of activity-delay chronic diseases that come with getting older Asthma and diabetes- part of the treatment plan Fitness and disability- Special Olympics, Paralympics

Steps to Design a Fitness Program Determine your Resting Heart Rate (RHR) Calculate your Target Heart Rate Zone Assess your Fitness (benchmark) Set your Fitness Goals Keep track of your progress

The FITT Principle

F - Frequency How often? I - Intensity How hard you work (heart rate) T - Time Amount of time T - Type

The FITT Principle-

Cardiorespiratory endurance
Frequency: 3- 5 x/week Intensity: Target heart rate range Time: 30-60 minutes (Type: Cardiorespiratory)

The FITT Principle-

Developing Muscle
Frequency- 2-3 x/week Intensity- 3 sets of 8-12 (all major muscle
groups)

Time- 30-60 minutes (Type- Muscle strength/Endurance)

The FITT Principle- Flexibility

Frequency- 3-5 x/week ( best results=daily) Intensity- 15-30 seconds per stretch -repeat each stretch 3-5 times Time- 15- 30 minutes (Type- Flexibility)

Keys to a Safe Workout

Get conditioned Warm Up and Cool Down Stretch Avoid Dehydration Avoid Overtraining Avoid Overuse Injuries Use correct equipment

Fitness and Aging

As we age:
Body becomes less flexible Bones fracture more easily

Moderate exercise can help reduce the effects of many physical problems associated with old age (cardiovascular disease and arthritis)

What is Sleep?
Deep relaxation of body and mind Essential for the brain As important as good nutrition and exercise Sleeplessness hurts all types of performances (school, sports, video games)

Recent poll indicates that 60% of all adults have sleep problems.

Sleep is the bodys recovery period..

Body releases pent-up tension (relaxes) Replaces and repairs damaged tissues Bodys growth takes place

What happens when we dont get enough sleep?

Stress Related Problems Increased Risk for Getting Sick Increased Risk for Dangerous Accidents

How Much Sleep is Necessary?

Adults= average 8 range 6-10 Teens= 9 hrs 15 min Why? Circadian rhythm is delayed during puberty: Body wants to go to sleep later and wake up later

Stages of Sleep
NREM: Non rapid eye movement REM: Rapid eye Movement

Occurs in beginning sleep cycle as body recovers from stress Brain activity is lowest

Occurs about 1.5 hours into sleep Stage where dreams occur

Any Questions????