Chapter 3 Physical Fitness and Your Health

1
Chapter 3Physical Fitness and Your Health

• Lesson 1
• Physical Fitness and You
• p. 46 - 52

2
Health Terms

• Physical fitness
• Body composition
• Flexibility
• Muscular strength
• Muscular endurance
• Cardio-respiratory endurance

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What is Physical Fitness?

• The ability to carry out daily tasks easily and
  have enough reserve energy to respond to
  unexpected demands.
• What does this mean?

4
Benefits of Physical Fitness

• Physical Health
• Reduces you chances of diseases
• Allows you to be more active
• Gives you higher energy levels
• Improves posture

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Benefits of Physical Fitness contd

• Mental/Emotional Health
• Makes you intellectually more productive
• Provides stress relief
• Helps control depression
• Gives you a sense of pride accomplishment
• Contributes to a positive self-esteem

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Benefits of Physical Fitness contd

• Social Health
• Reduces stress that can interfere with
  relationships
• Builds self-confidence
• Gives opportunities to interact and cooperate
  with others

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Basic Components of Physical Fitness

• Body Composition
• Flexibility
• Muscular Strength
• Muscular Endurance
• Cardio-Respiratory Endurance
• This is an outline for the following slides

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Body Composition

• Ratio of body fat to lean body tissue
• Muscle
• Bone
• Water

• Measured with skin-fold calipers
• Biceps
• Triceps
• Subscapular
• Iliac Crest
• BMI - Body Mass Index
• Weight(kg)/Height(m)

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Flexibility

• The ability to move the body through the full
  range of motion.
• ROM
• Reduces muscle strains and lower back problems

1. Sit and Reach
2. Cobra
3. High/Low arm reach (???)

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Muscular Strength

• The amount of force the muscle can exert.
• Helps you to perform daily tasks more efficiently.

• Push-ups
• Upper-body
• Curl-ups
• Abdominal
• Single Squat
• Leg/Glutei
• Video example

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Muscular Endurance

• The muscles ability to perform a task over an
  extended period of time without fatigue.
• Better posture
• Less fatigue

• Leg Lifts
• Wall Squats
• Flexed Arm Hang
• Video example

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Cardio-Respiratory Endurance

• The ability of the heart and lungs to send oxygen
  and fuel to the body during long periods of
  activity.

• One mile
• Step Test
• Pulse Recovery Rate

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• HAVE YOU GOTTEN YOUR EXERCISE TODAY!?!??!

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Chapter 3Physical Fitness and Your Health

• Lesson 2
• Exercise and Fitness
• p. 53 - 59

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Health Terms

• Sedentary lifestyle
• Metabolism
• Basal metabolism
• Calories
• Aerobic exercise
• Anaerobic exercise
• Isometric exercise
• Isotonic exercise
• Isokinetic exercise

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Benefits of Exercise

• Exercise helps strengthen
• all sides of the
• Health Triangle
• Physical
• Mental
• Social

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Benefits to Physical Health

• Nervous system
• Improved reaction time
• Circulatory system
• Strengthens your heart
• More efficient HR (heart rate)

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Benefits to Physical Health contd

• Respiratory system
• Strengthens your lungs
• Lung/air capacity
• Weight control
• Metabolism
• - a body process that converts fuel/food to
  energy
• Your weight
• - eat fewer calories than burnlose weight
• - eat more calories than burngain weight

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Benefits to Mental Health

• Reduces emotional stress
• Stretching relaxes tight muscles
• Fatigues muscle so sleep improves
• Exercise release happy hormones that prove to
  lift your mood
• Increase brain stimulation for more work/school
  productivity
• Improves self-esteem because you look and feel
  healthier

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Benefits to Social Health

• Meeting new people at clubs or organized
  activities
• Forming friendships with people with similar
  interests
• Because of physical benefits, exercise prepares
  you to meet new people
• Meeting a workout partner helps to motivate you
  to continue with exercise

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Improving Your Health-Related Fitness

• Add variety to your exercise routine!
• Develops overall fitness
• Decreases burnout
• Decreases over-use or injury

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Improving Cardio-Respiratory Endurance

• Improving the Heart-Lung capacity
• Aerobic Exercise
• Swimming
• Running
• Cycling
• Dance
• Walking

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Improving Muscular Strength, Endurance,
Flexibility

• Anaerobic Exercise
• Sprinting
• Calisthenics
• Resistance Training

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Types of Resistance Training

• Isometric Exercise
• Holding a contraction
• Wall squats
• Iso-Abs
• Isotonic Exercise
• Repetitive movement at a joint
• Weight lifting
• Sit-ups
• Push-ups
• Isokinetic Exercise
• Resistance through the entire ROM
• Hydraulic resistance

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• Have YOU gotten your exercise today?!?!?!?

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Chapter 3Physical Fitness and Your Health

• Lesson 3
• Planning A Fitness Program
• p. 60 - 65

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Health Terms

• Cross-training
• Overload
• Progression
• Specificity
• Warm-up
• Cool-down
• Resting Heart Rate (RHR)

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Setting Fitness Goals

• Planning a Fitness Program
• Choose a group activity
• Aerobics
• Spinning
• Yoga/Pilates
• Choose an individual activity
• Walk Home exercise
• Bicycle Yoga/Pilates
• Swim Aerobics
• Choose an activity you enjoy
• One you look forward to participate

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Setting Fitness Goals contd

• Getting Started
• Set Short -Term Goals
• Duration of activity
• Minutes per session
• Days per week
• Set Long -Term Goals
• Health goals

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Selecting the Right Activity

• Where you live
• Your range of interest
• Your level of health
• Time and place
• Personal safety
• Comprehensive planning

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Selecting the Right Activity contd

• Cross-Training
• Selecting a variety of activities to keep
  motivated and to train various parts of the body.

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Basics of an Exercise Program

• The Warm-Up
• The Work-Out
• The Cool-Down

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Basics of an Exercise Program contd

• The Warm-Up
• Raise body temperature
• Stretch large muscles slowly
• Increases elasticity prevents injury
• Perform the activity slowly
• Activity of workout choice
• Increase pulse gradually

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Basics of an Exercise Program contd

• The Workout
• Frequency - who often?
• 3-4 times a week
• Intensity - how hard?
• Time - how long?
• 20-30 min in THR

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Basics of an Exercise Program contd

• The Cool-Down
• - gradually decrease activity

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• Have YOU gotten your exercise today?!?!??!