Download - River Mill Academy

Chapter 11
Physical Fitness
Physical Fitness vs. Exercise
Physical Fitness – the ability to do daily physical activities
without becoming short of breath.
 Helps you do the things you need to do every day.
 Daily Chores, playing without getting tired, athlete getting in shape.
Exercise – any physical activity that maintains or improves your
physical fitness.
 Chores, playing in the park, PE class, walking to the store.
 Regular exercise can help you stay healthy throughout your life.
4 Parts of Physical Fitness
1. Strength - the amount of force muscles apply when they are used.
 Helps makes bones and joints stronger and keeps you from getting hurt.
2. Endurance – the ability to do activities for more than a few minutes.
 Muscular endurance – the ability of the muscles to work over time.
Example: lifting something several times.
 Heart and lung endurance – the ability of your heart and lungs to work
efficiently during exercise. This will keep you from becoming short of
breath.
3. Flexibility – the ability to bend and twist joints easily.
 Helps you move, keeps you from injury and allows for more strength.
4. Body Composition – compares the weight of your fat to the weight of your
muscles, bones and joints.

Fat is important but to much can make it difficult staying in shape.
Benefits of Physical Exercise
1. Your strength and muscular endurance improves.
Muscles become stronger.
2. Your endurance improves. Heart gets stronger and
lungs take in more air.
3. Your flexibility improves. Exercising stretches muscles
around the joint.
4. Your coordination improves. Allows your body to make
difficult moves.
5. Your body burns more fat. Will improve your body
composition.
Other Benefits of Exercise
1. Mental – Improve blood flow to the brain so you feel
more awake and can think more clearly.
2. Emotional – Improves your self-esteem, help you deal
with stress and allows our body to release tension from
stress.
3. Social – You will most likely exercise with others so it
gives you a chance to make new friends and work on
your social skills.
Your Fitness and Goals
 When starting an exercise program or starting sports, it
is important that a doctor checks to see if your body is
ready and able to begin.
Sports Physical – a medical checkup that is required before
playing with a sports team.
- The doctor will ask questions about your medical
history. They will need to know about any injurys or
illnesses you may have had. They will also check your
height, weight, heart rate, blood pressure and reflexes.
- The doctor wants to make sure you can play sports
safely.
Testing your Fitness
 Everyone needs to know their strengths and weaknesses when playing a
sport or exercising.
 RMA does the Fitness test each year at the beginning and at the end of
the semester.
 There are different standards for each age group. Athletes are held at a
higher standard.
5 fitness tests at RMA
1.
Mile run – tests your heart and lung endurance.
2.
Pull-ups – tests your muscular strength.
3.
Curl –ups – tests your muscular strength.
4.
Sit-N-Reach – tests your flexibility.
5.
Pacer Run – tests your heart and lung endurance.
Choosing Activities and Goals
 Use your interests and goals to choose physical activities.
 Find activities you enjoy and are more likely to continue
doing. Don’t limit yourself to one activity. The more you are
involved in the better you fitness level may be.
Fitness Goals – a goal to improve your physical fitness.
 When you choose fitness goals, choose activities that will help
you improve in fitness and skills for the activities you choose.
 Make sure you choose short-term and long-term goals.
Meeting short-term goals makes us feel good about ourselves
but are small step toward reaching our long-term goal.
 Have a parent, teacher or coach help you choose your goals.
How to Meet Goals
FIT Principal will help you meet your goals:
F – Frequency – how often your exercise.
I – Intensity – how hard you work out.
T- Time – how long you work out.
- To avoid getting hurt, do not increase more than one
part of FIT at a time. And don’t increase any part too
much. Use a fitness log to keep track of your progress.
Fitness log – a notebook you can use to record your
workouts and progress.
Heart Rate
One way to check your progress is to keep track of your resting heart rate
(RHR)
Resting Heart Rate – the number of beats your heart makes per minute
when you are not exercising.
- your RHR will decrease as your fitness improves.
- you can check your pulse on your neck or wrist.
Target Heart Rate Zone – the range in which your heart rate needs to be in
as you exercise.
Recovery Time – the amount of time it takes to return to RHR after
exercising.
- This recovery time will become shorter as your fitness improves.
Sports
 Some of you will pick activities that will be required to join a
team.
Individual Sports – a sport in which athletes play alone against
other players. Examples: golf, tennis, wrestling, swimming, etc.
Team sports – sports in which two or more people work together
against another team. Examples: football, volleyball, soccer,
basketball, etc.
Many people play sports because they enjoy competition.
Competition – a contest between two or more individuals or teams.
- This will give you a chance to test your skills and your fitness
level.
Benefits of Sports
1. Improve your fitness.
2. Manage your weight.
3. Work on social skills and make friends.
4. Improve your self esteem.
5. Learn teamwork. Helps you work with others.
6. Learn leadership abilities.
Leadership – ability to guide other people in an organized
and responsible way.
Warning signs of Injury
Muscle soreness – uncomfortable muscle feeling after a
hard day of exercise. This is normal if it goes away the
next time you exercise.
Warning signs of injury:
1. Sharp Pain – area may hurt to touch or move.
2. Swelling – usually painful and will start immediately
after exercise.
3. Bruising – area will begin to become discolored right
after exercise or may appear a few days later.
First Aid for Injury - RICE
1. Rest – stop playing immediately. Keep injured part still
until you know how bad you are hurt.
2. Ice – Put ice or a cold pack directly on the injury to
help with swelling and pain. Do not put ice on bare
skin.
3. Compression – Wrap the injured area with a bandage or
athletic tape. This will help with swelling and keeping
the area from moving.
4. Elevation – Raise the injured body part to help keep
the swelling down. Don’t elevate if pain increases.
Types of Injuries
Strains – a muscle or tendon that has been stretched to far or torn.
- signs may include pain and weakness in the injured area, can be
caused by doing too much exercise, and mild strains can take as
little as a week to heal while others may need surgury.
Sprains – a twist or turn of a joint that stretches the ligaments to far or
torn.
- a joint will twist way to far, often very painful and very hare to
move that joint, and these will often swell and bruise. May take
2-6 weeks to heal. Some may need surgury.
Fractures – a crack or break of a bone.
- can cause pain, swelling, bruising and weakness, a cast is often
used to keep the bone still while it heals. May take up to 4-12
weeks to heal. Some will need surgury.
Avoid Injury While Exercising
WARM UP – any activity you do to get your body ready for exercise.
- will increase your heart rate, get the blood flowing, and loosens up muscles.
- fast walk or slow jog to allow your body to sweat slightly. This can take about 10 minutes to
complete.
COOL DOWN – any activity that helps your body return to normal.
- will help the heart to decrease to RHR and keeps muscles form getting tight and sore.
- walking or stretching is a great activity. This should take about 10 minutes to
complete.
Stretching – any activity that loosens the muscles and increases flexibility.
- Make sure you stretch only after you have warmed up or cooled down. Stretching muscles
that are not loose can cause a pulled muscle.
- stretches should be done correctly and help for 10-30 seconds.
Safety Equipment
Safety Equipment – equipment that helps prevent injury.
Why????
- protects you
- keeps you from worrying about getting hurt.
- some activities you cannot do without safety
equipment.
Examples: helmets, elbow and knee pads, shin guards,
floor mats, mouth pieces/guards, gloves, goggles, etc.