Download CHAPTER 9: FITNESS

CHAPTER 9:
FITNESS
Section 1: Benefits of
Fitness
• Contributes to all aspects of health
and wellness
• The opposite of a physical life?
• Everyone’s capacity to develop
fitness differs
• Everyone has A capacity – NO
EXCUSE!
What does physical activity
protect us against?
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Physical
Acne
Backaches
Cancer
Diabetes
Headaches
High blood
cholesterol
Insomnia
Obesity
Menstrual
Irregularities
Psychological
• Less anxiety
• Less depression
• Handle stressful
situations better
First step to beginning a
fitness plan…
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CONDITIONING
Have you been sedentary for a long
time?
Are you more than 20 lbs. heavier than
you should be?
Has a health-care provider ever said
you had heart trouble?
Do you have a heart murmur?
Do you have chest pains at any time?
Have you ever had a suspected heart
attack?
Important Words
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Frequency –
Intensity –
Duration –
Cardiovascular –
Aerobic Exercise –
Anaerobic Exercise –
Options of exercise plan…
• Set limits on the following
– TV, lying down, playing video games
• Engage 3-4 times per week
– Baseball, tennis, etc.
– Biking, skating, etc.
– Dancing, swimming, etc.
• Work on these 3-4 times per week
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Cardiovascular endurance
Flexibility
Strength
How do I?
Engage every day in
Household Chores OR Just
being Active
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Clean
Sweep
Rake
Mow
Dig
Scrub
Wax
Trim
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Use stairs
Walk
Bike
Join a gym
Stretch often
Take fitness
class
– Play with children
– Make friends with
others who
exercise
More activities that build
cardiovascular endurance…
• Aerobic dancing
• Basketball
• Fast walking
• Hockey
• In-line skating
• Jogging
• Lacrosse
• Rope jumping
• Rugby
• Soccer
• Stair Climbing
• Step Aerobics
• Swimming
LET’S STRETCH!
• Stretches to Avoid and Why?
– Look at Chart 9-6 on page 246
• We’ll practice these ones…
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Whole-body stretch
Neck stretches
Lower back stretch
Calf muscle stretch
Buttocks stretch
Hamstring stretch
Inner thigh stretch
Upper body
Upper back and side stretch
Choose your exercises
• Choose 5 – 10 exercises on page
249
• Practice them now, if you want
• Practice them at home for
homework
• Write how easy/hard they were
• Bring in tomorrow
Steroids: Effects
• Men produce, generally, larger muscles
than women because their bodies
produce steriods
• Steroids can be man-made as well.
• Many men take man-made steriods to
develop bulkier muscles.
• They help to increase body weight +
muscle strength in athletes who
exercise intensely.
Problems that can occur
• Blood fats change which increase the
risk of heart disease.
• Interrupt normal work of liver
– Liver tumors, rupture, hemorrhage
• Produce permanent changes in
reproductive system
• Alter structure of face
• Stunt growth of men not yet at full
height
• Mood swings, aggressive behavior
• Changes in sex drive
Alternate form of Steriods –
HUMAN GROWTH
HORMONE
• Because steriods are illegal in
sports, many athletes have
switched to a different, also
unsafe, hormone.
• Steriods are detectable through
urine tests.
• The Human Growth Hormone is
not.
Effects of HGH
• Individuals who take HGH develop
a disease called ACROMEGALY
– Huge body size
– widened jawline
– widened nose
– protruding brow and teeth
– increased likelihood of death before
50
Preventing Sports Injuries
• Progress abilities SLOWLY
• Use proper equipment
• Drink plenty of water
Define…
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Shin splints
Stress fractures
Tennis elbow
Dehydration
Heat Stroke
• Signals include:
– headaches
– Nausea
– Chest pains
– Diarrhea
– Extreme fatigue
– Intense dizziness
– Fading out of consiousness