Transcript Chapter 6

Chapter 6
Physical Fitness
Lesson 6.1 The Benefits of Improved
Physical Fitness
Lesson 6.2 The Components of Physical Fitness
Lesson 6.3 Fitness Safety
Lesson 6.1
The Benefits of Improved
Physical Fitness
Warm-Up
Strength of immune system to
better ward off illness
Mental health
(mood, ability to cope with stress)
What are the
health benefits of
physical activity?
Sleep quality
Intellectual health
(learning, thinking,
concentration, judgment)
Risk of cancers (colon,
lungs, and—for females—
uterus and breast)
Risk of cardiovascular disease
(heart attack, stroke)
Strength of lungs
Risk of diabetes
Strength of muscles
Risk of overweight
and obesity
Improves
Strength of bones
Pain due to arthritis
Lowers
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Physical Activity vs. Exercise
• Physical activity: structured
exercise as well as other activities
that use energy
– Examples: biking to school, dancing
in your room, playing Frisbee
• Exercise: a type of physical
activity that is planned, structured,
and purposeful
– Examples: exercises done in PE
class, running every day, training for
a specific sport
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Health Benefits of Physical Activity
•
•
•
•
•
•
Lowered risk of disease
Stronger bones and muscles
Weight control
Improved sleep
Improved mental health
Improved academic
performance
Click here for the Unit 3 video,
“Exercise! The Infomercial”
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Physical Activity in Daily Life
• Create a fitness program that
matches up well with your
daily life
– Choose activities that you enjoy
– Exercise with a friend
– Use available school and
community programs
– Do what works best for you
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Critical Thinking
What daily habits can you
change to include more
physical activity in your life?
– Watch less TV
– Spend less time on the
computer
– Join a team sport
– Jog with a friend each
morning
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Lesson 6.2
The Components of
Physical Fitness
Health-Related or Skill-Related?
• Health-related fitness: fitness
that is used to easily perform
daily activities
– Components: cardiorespiratory
fitness, endurance, muscle
strength, flexibility
• Skill-related fitness: fitness that
is used to perform successfully
in a particular sport or leisure
activity
– Components: speed, agility,
balance, power, coordination,
reaction time
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Cardiorespiratory Fitness
• How efficiently the
cardiovascular and respiratory
systems deliver oxygen to
muscles during prolonged
activity
– Running, gardening, dancing,
shoveling snow, etc.
– Maintains the health of the heart
and lungs
– Heart is strengthened, improving
blood flow and the transportation
of oxygen and nutrients
throughout the body
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FITT for Fitness
• Frequency: how often you
engage in physical activity
• Intensity: how much energy
the body uses per minute
during physical activity
• Time: how long you engage
in physical activity during
each session
• Type: the kind of physical
activity that you engage in
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These key factors must be
varied and manipulated to
allow a gradual and safe
improvement in fitness.
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Your Heart Rate
• Target heart rate: to aim for when
performing aerobic exercise;
varies by age
– 220 – age in years = maximum heart
rate in beats per minute (bpm)
• Taking your pulse:
– Find your pulse on the artery of the
wrist in line with your thumb
– Place the tips of your index and
middle fingers over the artery
– Start counting on a beat, which is zero
– Count the number of heartbeats for a
full 60 seconds
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Think Further
Find your pulse, using the
method described on the
previous slide.
Calculate your target heart rate
(220 – your age = target heart rate)
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Muscular Endurance and Strength
• Endurance: the length of time
for which a particular group of
muscles can continue to exert
force
• Strength: the ability of a
muscle to exert force against
resistance
– Strength training
– Strength training guidelines
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Flexibility
• The ability to bend without
injury or breakage
• Determined by the elasticity of
your muscles and connective
tissues
• Range of motion
– Measures flexibility
– Tells how far a joint can move
in a particular direction
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Think Further
Increase your flexibility…
– Before stretching, engage in
5 to 10 minutes of low- or
moderate-intensity
cardiorespiratory activity
– Stretch your muscle so you
can feel tightness, not pain
– Hold the stretch for 10 to 30
seconds, but do not bounce
– Breathe naturally to provide
oxygen to your muscles
– Repeat each stretch 2 to 4
times
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Skill-Related Fitness
• Speed
• Agility (the ability to quickly
change the body’s momentum
and direction)
• Balance (holding a particular
body posture or position on a
stable or unstable surface)
• Power (combination of strength
and speed)
• Coordination
• Reaction time (the quickness of
a response)
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Personal Fitness Plan
• Determine your current level
of fitness
– Measure your pulse after
exercise, see how many pushups you can do, measure your
weight or BMI
• Develop a plan to help you
achieve your specific goals
• Create a balanced plan
– At least 150 minutes of
moderate-intensity aerobic
exercise each week and at least
2 days of strength training
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Staying on Track
• Select activities you can do,
given the time, space, and
equipment available to you
• Try cross training
• Keep records of your plan,
when you will exercise, and
the goals you want to achieve
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Critical Thinking
Develop a fitness plan…
– What is your current level
of fitness?
– What components of
fitness do you want to
improve?
– What are your goals?
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Lesson 6.3
Fitness Safety
General Principles
• Start slowly
• Don’t overdo it
• Warm up and cool
down before and after
exercising
• Stay hydrated
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Critical Thinking
To stay hydrated, would
you choose…
–
–
–
–
–
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water?
soda?
chocolate milk?
sports drink?
an energy drink?
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Further Guidelines
• Use proper equipment for
your physical activity
• Follow the rules
• Practice good sportsmanship
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Extreme Weather Conditions
• Heat and humidity
– Try to avoid exercise
– Stay hydrated by drinking water
– Be aware of the signs of heat
stroke, dehydration, and heat
exhaustion
• Cold weather
– Check the temperature
– Protect your head, hands, feet,
and ears
– Stay hydrated
– Know the signs and symptoms
of frostbite and hypothermia
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Think Further
• The temperature was
cooler when you came out
for a hike, but the day gets
very warm by noon, and
you’ve run out of water.
Should you turn back or
keep hiking?
• Today began like a regular
winter day, but the wind
chill became worse. Should
you continue playing
hockey or go back inside?
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Health and Fitness
• Seek medical attention
immediately if you…
– Experience severe pain
– See swelling around a
particular part of your body
– Experience pain that
makes it difficult for you to
engage in normal daily
activities, such as walking
and sleeping
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Health Concerns for Women
• Female athlete triad
– Can occur in girls who play
sports or exercise intensely
– A combination of three
conditions:
• Disordered eating (avoiding
certain foods, eating too few
calories, eliminating consumed
calories in an unhealthy way
• Amenorrhea (abnormal
absence of a menstrual period)
• Osteoporosis (weak bones)
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