CHAPTER 6 PHYSICAL FITNESS FOR LIFE

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CHAPTER 6PHYSICAL FITNESS FOR LIFE

• List the benefits of being physically fit.

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PHYSICAL FITNESS AND YOUR HEALTH

• KEY TERMS
• PHYSICAL FITNESS-is the ability of the body to
  carry out daily physical activities without
  getting out of breath,sore,or overly tired.
• Chronic Disease-is a disease that develops
  gradually and continues over a long period of
  time.

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• Health-related fitness-fitness qualities that are
  necessary to maintain and promote a healthy body.
• Resting heart rate-the number times your heart
  beats per minute while rest.

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3 types of benefits

• What are some of the physical benefits ?
• What are some of the mental benefits?
• What are some of the social benefits?

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5 components of health-related fitness

• Muscular strength
• Muscular endurance
• Cardiorespiratory endurance
• Flexibility
• Body compostion

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Muscular Endurance

• Is the amount of force that a muscle can apply in
  a given contraction.
• Ex. Lifting weights
• Climbing stairs

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Muscular endurance

• Is the ability of the muscles to keep working
  over a period of time.
• Ex.cross country skiing
• Gymnastics
• Anaerobic-muscle cells produce energy without
  using oxygen.
• -short and intense
• Ex. Weightlifting

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Cardiorespiratory endurance

• Is the ability of your heart, blood
  vessels,lungs,and blood to deliver oxygen and
  nutrients to all of your bodys cells while you
  are physically active.
• Aerobic activity-muscle cells use oxygen to
  produce energy for movement
• Allows you heart and muscles to continue with the
  activity for a long period of time.
• Ex.walking, jogging,swimming,jumping rope

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Flexibility

• Is the ability of the joints to move through
  their full range of motion.
• Ex. Stretching exercises,yoga
• Not the most important component, to really
  benefit you need to put with muscular strength
  and endurance.

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Body composition

• Refers to the ratio of lean body tissue to fat
  body tissue. Body fat increase with age as muscle
  mass decreases.
• Regular exercise and good eating habits are the
  best way to develop a favorable body composition.

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Sports and fitness

• What sport can you do?
• Sports and competition
• Be a good sport
• Physical fitness is for everyone.
• Lifetime
• Asthma and diabetes
• Fitness and disability-special olympics

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Planning your fitness program

• Getting started
• Designing a fitness program
• Determine your RHR
• Calculate your THR-60 to 85 of your max. heart
  rate
• MHR- subtracting your age from 220
• Multiply your MHR by 60 and or 85 to calculate
  your THR

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• Assess your fitness
• Set fitness goals
• Keep track of your progress
• Getting Fitt
• Fitt- is a formula is made up of four important
  parts of fitness training
• Frequency, intensity time and type
• Frequency-times a week
• Intensity-how hard
• Time-how long type-kind of exercise

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• Sets- a fixed number of repetitions
• Repetitions-number of times the exercise is
  repeated.
• On an average it will take 6 weeks to notice a
  difference.

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Chapter 6 section3

• Exercise the safe way
• Avoid injuries
• Get conditioned
• Warm up and cool down
• Stretch
• Avoid dehydration
• Avoid overtraining
• Avoid overuse injuries
• Choose correct clothing and equipment

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Treatment of minor sports injuries

• RICE principle
• Rest
• Ice
• Compression
• Elevation
• Supplements- drugs-and athletic performance
• Dietary supplements
• Anabolic steriods-are syntheic version of the
  male hormone testosterone.

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Strong to the finish
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Sleepsection 4
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• 60 of adults experience sleep problems
• It is essential for your health
• Sleep deprivation-is lack of sleep
• Stress,get sick more often,dangerous accidents.
• Adults-8 hours teens-9hrs. 15 min.
• Circadian rhythm-body clock-sleeping and waking
  patterns.