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Study Guide - Concepts of Health and Fitness Five for Life Components: Flexibility - The ability of muscles to move joints through their full range of motion Cardiorespiratory endurance - The ability of the heart and lungs to supply enough oxygen to the body during long periods of physical activity Muscular strength - The ability of muscle or muscles to push or pull (work) to its/their total force Muscular endurance - The ability of muscle or muscles to push or pull (work) over a long period of time Body composition - The difference of fat free mass to fat mass (commonly known as percentage of body fat) FITT Principles - The variables of frequency, intensity, time, and type Frequency - how often you do the activity each week; the number of sessions per week Intensity - how hard you work at the activity; the training load in resistance/weight, speed or heart rate Time - how long you work out; minutes or repetitions Type - which activity or exercise you select; aerobic, resistance training, or static/dynamic stretching PROS and other Training Principles Progression-gradually increase how hard, how long, how many times you do an exercise over time Regularity-set up a regular schedule and work out every day or at least 3-4 times each week Overload- an increase in one or more of the FIT variables to provide an additional workload; do more repetitions of an exercise or lift more weight; make your heart beat faster and your breathing increase; you need to train by pushing your muscles to do more than what they’re used to Specificity-exercise training is specific; to be flexible, stretch; to be strong, make your muscles work hard with resistance training; to be improve cardiorespiratory endurance, exercise aerobically; the type of training performed matches the desired results Rest and Recovery-allowing the body to rest in order to rebuild and recover and adapt Reversibility-fitness benefits are lost when training stops Bone density is a health concern because it decreases as the body ages which can lead to osteoporosis. Osteoporosis occurs when bone loss exceeds bone formation and continues until bone density levels become dangerously low. Low bone density leads to an increased risk of bone fractures. Muscular strength and muscular endurance through resistance training, along with an active lifestyle, have been shown to improve bone density and decrease the risk of osteoporosis. In order to develop strong bones, it’s important to be active (any weight bearing activities) and eat a healthy diet (include foods high in calcium) every day. Benefits of Exercise Physical Benefits 1. Improved cardiorespiratory endurance Improved respiration-better and easier breathing Improved cardiac output-better productivity or output of the heart; the heart gets stronger and more efficient Improved vascular system-better circulation and blood pressure 2. Increased muscular strength and endurance 3. Increased bone density 4. Improved flexibility 5. Improved sensory skills-better balance and movement 6. Improved sleeping patterns Mental Benefits 1. Decreases depression, anxiety, and stress; exercise has emotional benefits 2. Increases confidence and motivation-exercise can make you feel better about your appearance; offers a sense of accomplishment; provides you with a sense of accomplishment; increases self esteem 3. Provides distraction-exercise shifts the focus away from unpleasant thoughts to something more pleasant 4. Provides interactions-exercising can create opportunities to interact with others 5. Encourages healthy coping - doing something beneficial to manage depression is a positive coping strategy 6. Increases mental alertness and increases concentration Get a doctor’s support - consult a physician for medical guidance Obtain accurate information from healthcare professionals Physical changes that could negatively affect a fitness program as a person ages: • Metabolism decreases over time, so as a person ages, the need to become even more active to maintain their fitness level and optimal weight increases. • Metabolism slowing down could cause weight gain • Bone density and arthritis limit exercise types • decreased muscle mass/influence strength options Use common sense-know some first aid; example RICE R = Rest I = Immobilize C = Cold E = Elevate Identify what you enjoy doing Set reasonable SMART goals; S = Specific, M = Measurable, A = Attainable, R = Realistic, T = Timely Analyze the validity of health information, products, and services Do not let advertising mislead you or deceive you–if it sounds too good to be true, it probably is not true Be certain that you are following the advice of trained, educated experts. Examples of false advertising: • Weight loss pills that promise weight loss without exercise • Celebrity endorsements - want public to believe just because it is some one well known • Misrepresented exercise equipment • Surgical procedures • Advertisers show off healthy, athletic people in their ads, but just because a person might lose weight, s/he is not going to get an athlete’s body. The model has been like this for years, works out hard on a regular basis, and eats healthfully, but they (advertisers) don’t mention those details • Quick results - they say “I saw results in...,” the truth is you need to eat a balanced diet and exercise regularly Food for Life Calorie-a unit of energy found in food Calorie Requirements 3000 calories per day for 15 year old boys 2300 calories per day for 15 year old girls Food supplies carbohydrates, proteins, fats, and vitamins and minerals to the body; diet is simply a selection of foods Eat the right amounts of food to maintain a high level of energy Exercise and eat a balanced diet to stay healthy-eating the correct amounts of food maintains a healthy level of body weight A balanced diet is made up of the correct number of servings from the food groups in the food pyramid A poor diet is linked to obesity, heart disease, type II diabetes, high blood pressure, stroke, breathing problems, arthritis, gall bladder disease, osteoarthritis, and some cancers Energy consumed = Energy expended, weight will remain constant Log your activities-logs are useful tools that can be used to see how choices affect fitness and health. Make a plan to improve fitness and health based on the information received from logs-from logs you may note your current choices and then make adjustments to change or improve your choices Know that strong and healthy bones are as essential as strong muscles–in order to develop strong bones, it is important to be active and eat a healthy diet. When bones are stressed through weight-bearing activity, they become stronger–strong bones prevent the disease of osteoporosis when the bone loss exceeds bone formation and continues until bone density levels are low. Weight-bearing activities include resistance training, jumping rope, walking, running, dancing, hiking. • • • • The greatest amount of heart health benefits come from a workout where the training heart rate is maintained between 65% and 85% of its maximum heart rate Heart rate monitors provide instant feedback of the intensity level of exercise and allow a person to work at the correct intensity level Activity or an active lifestyle will prevent heart disease, obesity, type II diabetes–it is recommended that everyone engage in moderate activity for 60 minutes per day–by walking an extra 60 minutes per day, a person will also improve performance and appearance by building muscle and reducing fat Walking, jogging and running are the most natural of all the activities CBA Study Guide Worksheet Provide the definitions/descriptions of each of the following: 1. Sedentary 2. Leisure activities 3. Goal setting 4. Warm up 5. Cool down 6. Aerobic exercise 7. Diet 8. Balanced diet 9. Food groups 10. Calorie 11. Calorie expenditure 12. Calorie intake 13. Energy 14. Energy balance 15. Essential nutrients 16. Specificity 17. Progression 18. Overload 19. Rest and recovery 20. RICE 21. Metabolism 22. Osteoporosis 23. Resistance training List four physical benefits of exercise. List four mental benefits of exercise. List two physical changes that could negatively affect a fitness program as a person ages. List two examples of how advertisers may mislead the public to sell their products. List two ways that activity logs may be used to improve your fitness and health.