What Are Some Ways You Can Stay Fit?

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Chapter 5

• What Are Some Ways You Can Stay Fit?

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Lesson 1 Physical Fitness You

• What does it mean to be fit?
• Being fit means having the energy to meet all of
  the regular demands and any unexpected demands.
• How does developing healthy habits benefit you in
  the future?

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Benefits to Fitness

• Physical-better sleep, coordination, improved
  strength, and posture
• Social-ability to work more efficiently, chances
  to meet more people that share your interests.
• Mental/Emotional- Reduced stress, relaxed
  attitude, sharpen mental alertness.

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Strength and Endurance

• Most work is measured in amount of work your
  muscles do.
• Strength-crunches strengthen abs, push-ups
  strengthen upper arms and chest, and step-ups or
  jumping strengthens leg muscles.
• Endurance is being able to perform an activity
  without getting tired. Walking/Jogging, jumping
  rope, and swimming are all great ways to improve
  endurance.
• Flexibility is ability to move joints easily and
  is important to increase so you dont get
  injured.

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Vocabulary

• Fitness- the ability to handle the physical work
  and play of everyday life without becoming overly
  tired
• Exercise- physical activity that develops fitness
• Body composition- proportions of fat, bones,
  muscle, and fluid that make up body weight
• Strength- the ability of your muscles to exert a
  force
• Endurance-your ability to perform vigorous
  physical activity without getting overly tired
• Aerobic exercise-nonstop, rhythmic, vigorous
  activity that increases breathing and heartbeats
• Anaerobic exercise- intense physical activity
  that requires short burst of energy
• Flexibility-ability to move joints fully and
  easily

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Lesson 2 The Circulatory System

• The heart pumps the blood through your
  circulatory system, through veins, and arteries.
  Having good health helps circulatory system.
• Pulmonary circulation carries the blood from the
  heart to the lungs, and back to the heart.

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How Circulation Works

• Blood goes from left atrium of heart to left
  ventricle with oxygen rich blood.
• The left ventricle pumps blood to aorta, bodys
  largest artery.
• The aorta send blood to rest of body(not lungs),
  and the blood stream brings back wastes, like
  carbon dioxide.
• Veins carry blood back to right atrium.
• Sends blood to right ventricle to get rid of
  carbon dioxide, and the lungs lets CO2 out of
  body and brings good blood back to heart through
  pulmonary vein.

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The Blood

• Blood delivers oxygen to all body parts. Blood
  transports CO2 to lungs for removal. Blood
  transports other wastes to kidneys for removal.
  Blood delivers nutrients to body cells. Blood
  carries special cells that fight germs in body.
  Blood promotes healing and carries hormones and
  chemicals throughout body.

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Parts of Blood

• Blood is made of plasma (watery part of blood),
  platelets (clot wounds), red blood cells (carry
  oxygen), and white blood cells (fight infections
  off).
• Blood pressure is taken to see how your
  circulatory system is doing and your health
  affects this.
• There are 4 different blood types A, B, AB, and O
  all which are positive and negative.

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Vocabulary

• Circulatory system-group of organs and tissues
  that transport essential materials to body cells
  remove waste products
• Cardiovascular system- another name for the
  circulatory system
• Artery-blood vessels that carry blood away from
  heart
• Capillary-smallest blood vessels, which provides
  body cells blood and connect arteries with veins
• Vein-carry blood from all parts of body to the
  heart
• Pulmonary circulation- carries blood from the
  heart, through the lungs, and back to the heart
• Systemic circulation- sends oxygen- rich blood to
  body
• Plasma- yellowish fluid, watery portion of blood
• Blood pressure- force of blood pushing against
  walls of blood vessels.

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Lesson 3 The Skeletal and Muscular Systems

• The skeletal system supports all of your major
  organs help you move.
• Muscles help move your body too and protect it
  from harm. There are 206 bones, and more than
  600 muscles in the body.
• Both the muscles and bones are supplied by blood
  vessels.

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Joints

• Joints are where two or more bones meet. There
  are pivots, where they move up and down, side to
  side. There are gliding where the bones allow
  for some movement sideways. There are Ball and
  Socket where the bone fits in a place and can
  move all around. There are lastly, hinge joints,
  where the bone can move in one direction.

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Connecting Tissue Muscle

• Cartilage is flexible and cushions bones.
  Ligaments connect bone to bone, and tendons
  connect bones to muscles.
• Skeletal muscle is muscle that is attached to
  bone like biceps. Smooth muscles are involuntary
  muscles like your stomach, and cardiac muscles
  are only in your heart which pumps 70 times per
  minute.

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Working Out

• When you flex one muscle the opposite muscle
  lengthens or extends.
• Exercise regularly, eat a nutritious diet, watch
  your posture, and treat injuries promptly to make
  sure you keep the skeletal and muscular systems
  are in good health!

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Vocabulary

• Fitness- the ability to handle the physical work
  and play of everyday life without becoming overly
  tired
• Exercise- physical activity that develops fitness
• Body composition- proportions of fat, bones,
  muscle, and fluid that make up body weight
• Strength- the ability of your muscles to exert a
  force
• Endurance-your ability to perform vigorous
  physical activity without getting overly tired
• Aerobic exercise-nonstop, rhythmic, vigorous
  activity that increases breathing and heartbeats
• Anaerobic exercise- intense physical activity
  that requires short burst of energy
• Flexibility-ability to move joints fully and
  easily

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Lesson 4Planning a Fitness Program

• Now that you know a little about the body it is
  time to plan a fitness program. While doing this
  you should select the right type of exercises for
  YOU. Everyone needs a slightly different
  workout.
• Do you want to gain endurance, strength, or
  flexibility?
• Also make sure you take the right safety
  precautions.

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Schedule

• After you choose the exercise you must make a
  schedule of what and when to perform the workout
  plan.
• You should have a routine before you actually
  start working out, a warm-up, and when you are
  done you should have a routine to slow your body
  down, a cool-down.
• You should make sure to workout on a regular
  basis, exercise frequency and use the right
  amount of energy, exercise intensity.

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FIT Target Heart Rate

• F-Frequency increase workouts from twice a week
  to daily.
• I-Intensity Start at ½ a mile and get up to 3
  miles.
• T-Time Start at 10-15 minutes and get to 45-60
  min.
• You should try to keep your heart within a
  certain range so you dont over work your heart
  or over work your body.

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Vocabulary

• Fitness- the ability to handle the physical work
  and play of everyday life without becoming overly
  tired
• Exercise- physical activity that develops fitness
• Body composition- proportions of fat, bones,
  muscle, and fluid that make up body weight
• Strength- the ability of your muscles to exert a
  force
• Endurance-your ability to perform vigorous
  physical activity without getting overly tired
• Aerobic exercise-nonstop, rhythmic, vigorous
  activity that increases breathing and heartbeats
• Anaerobic exercise- intense physical activity
  that requires short burst of energy
• Flexibility-ability to move joints fully and
  easily

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Lesson 5Weight Management

• A good way to figure out whether you may need to
  lose or gain weight is to find out your BMI.
  Ideal weight is different for everyone.
• Obesity is a growing problem in America so you
  have to be aware of your health.

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Nutrition and Diet

• To maintain weight you need to intake as many
  calories as you burn in a day.
• To gain you have to intake more than you burn,
  and to lose weight you have to burn more calories
  than you take in.
• To do this you need to be aware of the activities
  that you are doing and what you are eating.

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Tips to Lose and Gain Weight

• To lose, do not try to lose more than 1-2 pounds
  a week. Eat smaller servings, increase exercise
  and dont skip meals.
• To gain weight, eat larger nutritious meals,
  dont eat high fat meals, exercise so you gain
  muscle, not fat, and eat healthful snacks between
  meals, not too close to mealtimes though.

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Vocabulary

• Fitness- the ability to handle the physical work
  and play of everyday life without becoming overly
  tired
• Exercise- physical activity that develops fitness
• Body composition- proportions of fat, bones,
  muscle, and fluid that make up body weight
• Strength- the ability of your muscles to exert a
  force
• Endurance-your ability to perform vigorous
  physical activity without getting overly tired
• Aerobic exercise-nonstop, rhythmic, vigorous
  activity that increases breathing and heartbeats
• Anaerobic exercise- intense physical activity
  that requires short burst of energy
• Flexibility-ability to move joints fully and
  easily