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Physical Fitness

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Physical Fitness Unit # 2 Can Muscle Men Be Flexible??? – PowerPoint PPT presentation

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Title: Physical Fitness


1
Physical Fitness
  • Unit 2
  • Can Muscle Men Be Flexible???

2
Physical Fitness
  • Def. The ability to carry out ____________ easily
    and have enough reserve energy to respond to
    ___________ demands
  • Carry grocery bags and not let your car get hit.

3
5 Components of Physical FitnessCan Muscle Men
Be Flexible?
  • Health Related Components
  • C
  • M
  • M
  • B
  • F

4
Cardio-respiratory Endurance
  • Def. - Ability of the heart, lungs and blood
    vessels to send _____________ to bodys tissues
    during long periods of vigorous __________
  • Example Tests One mile Run/Walk, 3 Minute step
    test

5
Muscular Strength
  • Def. - ability to exert force against resistance
    (_____________________)
  • Example Tests Bench press, shoulder press,
    squats, etc.

6
Muscular Endurance
  • Def. - ability of muscles to work over a long
    period of time _____________________
  • Example Tests Max sit-ups or pull-ups, flexed
    arm hang, max. reps

7
Body Composition
  • Def. - The percentage of ____, lean muscle,
    connective and _________________ tissue
  • Amount of _______ in relation to total body
    weight.
  • Methods of Measurement Weight Charts, Skin
    Calipers (more areas measured the better - at
    least 5), Hydro-static Weighing
  • Teen Boys _____ Teen Girls _____

8
FlexibilityThe Forgotten Component
  • ____________________ around a joint or series of
    joints
  • Prevents injury and muscle soreness
  • Methods of Measurement Seated Reach, trunk lift
  • Stretching - slow tension, do not ________
  • ______ - Proprioceptive Neuro-muscular
    Facilitation

9
Performance Related Fitness Components
  • Agility
  • Balance
  • Coordination
  • Power
  • Reaction Time
  • Speed

10
Performance Related Fitness Cont..
  • Agility - ability to change position of the body
    rapidly and ___________ _____________
  • Balance - ability to assume or maintain any
    ________________ with control and stability
  • _____________- ability to combine vision or other
    senses with movements of the body
  • Power - ability to do strength performance
    quickly, combining factors of_________________
  • _____________ - amount of time it takes to get
    moving once you need to move
  • Speed - ______ it takes to perform a movement

11
Difference between Performance Related and Health
Related Fitness
  • ___________ Related Fitness can be drastically
    changed, where _____________ Related Fitness can
    only be changed minimally or not at all.

12
Two types of ExerciseAnaerobic vs. Aerobic
  • Anaerobic - _______________/short bursts of
    energy
  • ex. Weight training
  • increase resistance muscular strength
  • increase repetitions muscular endurance
  • Aerobic - with ______________ oxygen
  • ex. Running, biking

13
Anaerobic Exercise
  • Benefits
  • reduce ___________
  • increase strength in bones, tendons, muscles
  • improve __________ and _____________
  • increase self esteem
  • Myths
  • decrease ________________
  • reduces ________________

14
Aerobic Exercise
  • Benefits
  • Reduce injury
  • Improve _________________
  • Improve ____________________ health
  • Improve tone, appearance and self-esteem
  • Myths
  • Makes you ____ (better shape - more efficient)
  • Takes too much ____ (20 - 40 min3 xs/week)
  • All exercises give you the same benefits

15
Benefits of exercise depend on the F.I.T.T.
Principle
  • F__________- how often (3-5 x/week)
  • I________ - how hard (55 - 90 of Max. HR)
  • T_________ - how long (20 - 40 min.)
  • T______ - what kind (anaerobic vs. aerobic)

16
Other Types of Exercise
  • Iso_______ - exercise involving muscular
    strength with little or no movement of the
    body part. (i.e. pushing against a wall)
  • Iso________ - exercise involving muscular
    contraction with movement. (i.e. push- ups,
    pull-ups, weight lifting, etc.)

17
Other Types Cont.
  • Iso_______ - exercise involving muscular
    strength, musc. Endurance and flexibility.
    With movement through an entire range of motion.
    (i.e. pushing or pulling against a hydraulic
    lever Cybex machines, nautilus equipment.)

18
Principles of Training Improving the operating
efficacy of the body
  • _________________ - operating at a level above
    which is normal, thus forcing the body to adapt
    and function more efficiently
  • _________________ - Gradually increasing the
    amount of exercise to improve your fitness
  • ___________________ - Different kinds of
    exercises work on different areas of fitness

19
Fitness for Life
  • Ways to increase phys. Act.
  • Daily ___________
  • Job Related
  • Formal Act.
  • Recreation

20
Dont Be A Couch Potato!!!
  • Need for Phys. Act.
  • _____ and Relaxation
  • Muscle building
  • _________________ Condition
  • Sedentary Society
  • Weight ___________
  • Emotional Release
  • Why you dont want to get too attached to your
    couch!!!

21
Fitness for Life Cont.
  • Benefits of Fitness
  • Feel better about yourself
  • Blood vessels _______
  • RBC carry more O2
  • Inc. Stroke vol. of ______________
  • Lower resting HR
  • Muscle _______
  • Recuperate Faster
  • Dec. heart __________
  • How to Maximize Success?
  • Progress _________
  • Variety
  • ___________
  • Systematic
  • Keep charts
  • Safety
  • ___________
  • _____________

22
You Do the Math!!!
  • If you are 16 years old and want to work out at
    60-80 of your maximum heart rate, what range
    does this give you?
  • Max. HR. 220 - age (____________)
  • Lower limit (60) Max.HR 0.6 (______________)
  • Upper Limit (80) Max.HR 0.8
    (_______________)
  • Range ___________ Beats/Minute

23
Nutrition
24
Nutrients
  • 1. Carbohydrates
  • 2. Fats
  • 3. Proteins
  • 4. Vitamins
  • 5. Minerals
  • 6. Water

25
CarbohydratesEnergy Providers
  • the bodys preferred source of energy, or
    _________
  • Sources Of Carbs.
  • vegetables, peas, beans, potatoes, pasta, seeds,
    nuts and sugar

26
Carbs. Cont.
  • Types of Carbs
  • _________ - major energy source for the body
  • __________ - complex carbs. Broken into sugars
  • _________ - cannot be digested
  • helps move wastes along
  • decreases ____________ rates
  • lowers cholesterol
  • increase _____________

27
Fats
  • ________ - (a.k.a. fats) fatty substances that do
    not dissolve in water
  • maintain healthy skin, hair, insulation of body
    organs against shock, and body temperature
  • Sources of fat ...
  • ______________ is a fat-like substance already
    made by the body and found in foods of animal
    origin

28
How is Cholesterol Like Bubble Gum?
  • ________ Cholesterol
  • _____ Cholesterol
  • High Density Lipo-protein
  • The hard gum under the seat of you chair.
  • How will this hard gum effect cholesterol build
    up in your arteries?
  • _______ Cholesterol
  • _________ Cholesterol
  • Low Density Lipo-protein
  • Chewy gum just after you have put it into your
    mouth.
  • How will this chewy gum effect cholesterol
    build up in your arteries?

29
ProteinsBody Builders
  • repair _____________________ _______________
  • Sources of Proteins...

30
Vitaminshelp _________ many vital body functions
  • Water-Soluble
  • -Vitamins ___ complex and ___
  • -dissolve in water and excreted through urine if
    in excess
  • Fat-Soluble
  • -Vitamins ___________________
  • -absorbed and transported by fat

31
Minerals
  • the body __________ produce
  • ex) calcium, iron, phosphorous, copper zinc
    sodium chloride, etc...
  • aid physiological processes within the body

32
Water
  • Most _________ nutrient
  • 50-60 of body weight (2/3 of body)
  • regulates body ______
  • carries nutrients and __________
  • 8 cups a day

33
RDARecommended Dietary Allowance
  • _____ of diet should come from Carbohydrates
  • no more than ______ should come from fats
  • ____ should come from proteins

34
Daily Food Guide Pyramid
Fats Sparingly
Milk 2-3
Meat 2-3
Vegies 3-5
Fruit 2-4
Bread, Cereal, Rice, Pasta 6-11
35
Food Labels
  • Carbohydrates __g x 4 total kcal
  • Proteins __g x 4 total kcal
  • Fats __g x 9 total kcal

36
Weight Control
  • _________ - a unit to measure energy
  • What are the sources of calories?
  • ____________________- absolute minimum amount of
    energy required to maintain life processes in
    your body
  • 3500 kcal 1 pound ________

37
Obesity
  • Obesity - excess body ___
  • ___________ - weighing more than 10 over the
    standard weight for height
  • ______________ - 10 under the standard

38
Obesity Cont.Societal Causes
  • Automobiles
  • Comfortable lifestyle
  • Technology

39
Obesity Cont.Results of Obesity
  • Increase risk of heart disease
  • ___________
  • heart attacks
  • certain _________
  • Quality of life
  • _____________
  • HBP, Diabetes, HB-Cholesterol, Atherosclerosis

40
Eating Disorders
  • Anorexia Nervosa
  • and
  • Bulimia

41
Anorexia Nervosawithout appetite of nervous
origin
  • Def. - __________________ of becoming obese and
    results in self-induced starvation.
  • Compare ourselves to models/actors
  • Most are females in _________________

42
Anorexia Cont.
  • Signs
  • low __________ intake
  • great interest in _____
  • obsessed with exercise
  • emotional problems
  • ________ body image
  • denial of prob.
  • Symptoms
  • _______________
  • constipation
  • hormonal changes
  • heart damage
  • decreased HR
  • No __________ cycle
  • __________

43
BulimiaBinge and Purge
  • Involves overeating and some form of purging
  • Know they have a prob.
  • Types of Purging
  • Side effects of Purging
  • ______________
  • Kidney Damage
  • Eroded ________
  • _________ damage in Stomach, esophogus and mouth
  • Nutrient deficiencies

44
Sports and Drugs
  • What do they Really Do?

45
Positive and Negative Effects
  • Commonly Reported Positive Effects
  • Commonly Reported Negative Effects
  • Both Sexes
  • Men
  • Women
  • Children
  • See Handout

46
Legal Supplements
  • Creatine Monohydrate
  • Androstenedione (Mark McGwire)
  • Supplements do not fall under USFDA
    administration. Therefore they are ____
    __________ for purity, potency, and long or short
    term side effects

47
Creatine Monohydrate
  • Creatine Monohydrate gt Creatine Phosphate
  • Helps convert ____(Adenosine Diphosphate) gt _____
    (Adenosine Triphosphate)
  • ATP is used to produce energy during exercise
  • A ____________ Supplement
  • Stockpiles extra phosphates

48
Positive Effects
  • Prolongs peak _______________
  • Reduces muscle recovery time
  • Help rebuild ______________ mass
  • Correct creatine deficiencies

49
Negative Effects
  • Muscle Cramps
  • _________________
  • Pulled muscles
  • _____________ and ______ problems

50
Androstenedione
  • Naturally occurring ________________
  • Increases blood levels of ______________
  • Levels increase from 15 min. to 3 hrs.
  • Max level of increase from 1 to 1.5 hrs.
  • Increases ______________ size
  • Decreases recovery time
  • May produce similar side effects as
    _____________________
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