Download 9 Grade Physical Education

NAME:_______________________________ Class Period: ________ th
9 Grade
Physical Education
Sheboygan North High School
Physical Fitness
Definition of Physical Fitness: All though this is a widely accepted definition of “Physical Fitness” most experts agree that the definition is
much deeper that that. Most experts break physical fitness into 5 categories and they call it “The 5
Components of Fitness”. In order to improve your overall fitness you will need to work on all 5 of the
components.
The 5 Components are as follows:
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*
*
*
*
Cardiovascular Fitness
Definition of Cardiovascular Fitness: Examples of Cardiovascular Fitness: Brisk walking Jogging Jumping rope Rowing Bicycling Elliptical trainer Stair climber Hiking Aerobics classes Some types of yoga Treadmill Moderate sports activity Swimming
Signs of Cardiovascular Fitness: How strong is your cardiovascular system? Signs of cardiovascular fitness include: •
•
•
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Strengthens heart, lungs, respiration and blood circulation
•
Builds stamina for sustained activity
Benefits of Cardiovascular Fitness: •
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Can help reduce "bad cholesterol," low-density lipoproteins and raise "good cholesterol," high density lipoproteins
•
Helps your heart beat more efficiently, lowering your resting heart rate and speeding up the rate at which your heartbeat returns
to normal following exercise
•
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Decreases your risk of cardiovascular disease, including heart attack and stroke
•
Can help control blood sugar
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Helps maintain a healthy body composition
•
•
Helps you sleep better
FITT Recommendations: Frequency: (How often should you do cardio activities) = Intensity: (How hard/vigorously should you do cardio activities) = Time: (How long should you do cardio activities) = Physical Fitness Test = Muscle Strength
Definition of Muscle Strength: Examples of Muscle Strength: • • • Benefits of Muscle Strength: • Improved Performance of Physical Activities • • Improved Body Composition • • Improved Muscle and Health with Aging • • Increased muscle and bone mass, Strength training also helps reduce the symptoms of various chronic diseases, especially in the elderly, such as
arthritis, depression, type 2 diabetes, osteoporosis, sleep disorders and heart disease, and, when combined with
balance training, reduces falls.7
It Is Never Too Late to Start
Regular resistance exercises can reduce and even reverse the steady decline in strength with age; no matter how old or unfit you are when you start. FITT Recommendations: Frequency: (How often should you do cardio activities) = Intensity: (How hard/vigorously should you do cardio activities) = Time: (How long should you do cardio activities) = Physical Fitness Test = Muscle Endurance
Definition of Muscle Endurance: Examples of Muscle Endurance: • • • Benefits of Muscle Endurance: • • Reduce Fatigue • Good Posture • • Fewer Back Problems FITT Recommendations: Frequency: (How often should you do cardio activities) = Intensity: (How hard/vigorously should you do cardio activities) = Time: (How long should you do cardio activities) = Muscles Endurance activities are more aerobic activities. **Muscular endurance and it relation with strength** Muscular endurance cannot be built without gaining some strength. You should build some strength when you do muscle endurance exercises by default. Physical Fitness Test = Flexibility
Definition of Flexibility: Examples of Flexibility: • • • • Benefits of Flexibility: • Improved Physical Performance and Decreased Risk of Injury
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• Reduced Risk of Low Back Pain
• Increased Blood and Nutrients to Tissues
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• Enhanced Enjoyment of Physical Activities
FITT Recommendations: Frequency: (How often should you do cardio activities) = Intensity: (How hard/vigorously should you do cardio activities) = Time: (How long should you do cardio activities) = Type: _____________________________= Slowly stretching a muscle until a tension is felt _____________________________________ = A partner or devise exerts force to induce the stretch Factors that can affect flexibility: • Age • Body Temperature (warmer muscles are more elastic) • • Injuries • • • Genetics Physical Fitness Test = Body Composition
Definition of Body Composition: Factors that can influence body composition: • • Calorie expenditure / activity level • • Illness • Age • Metabolic Rate To increase or decrease your
percent of body fat you need to
create the right balance between
the _______________and
______________. The best way to
do this is to decrease daily calories
by about 500 and increase your
exercise. Aerobic exercise along
with strength training is ideal.
To Gain Weight: Increase Calories IN – Decrease Calories OUT To Lose Weight: Decrease Calories IN-­‐ Increase Calories Out Physical Fitness Test = F.I.T.T. Principle Frequency: Intensity: Time: Type: F I T T stands for___________________________, which means _____________________you do the activity. Frequency is the number of days per week that you participate in the activity. stands for _____________________, which means _______________________you perform the activity. The intensity must be greater than that required for normal daily activities. stands for________________________, which means ________________________ you do the activity. The activity must be done for an effective amount of time for benefits to result. stands for____________________, which means _____________________________of activity you are performing. S.P.O.R.T. Principles of Training
S -_______________: Each training activity must meet the demands of
the sport and the component of fitness you are trying to develop – If you
want to run a marathon you don’t want to practice jump shots all
day….you should run to train for a marathon.
P -__________________: means the speed at which you Overload your
body in your training. This should be done slowly as when you Overload
your body, care must be taken so that you avoid injury or illness as a
result of trying to do too much too soon.
O - ______________: In order for a muscle (including the heart) to
increase strength, it must be gradually stressed by working against a load
greater than it is used to. The body will adapt to this stimulus. Once the
body has adapted then a different stimulus is required to continue the
change.
To increase endurance, muscles must work for a longer period of time
than they are used to.
An __________________ may be achieved by any of the following methods:
� Increasing the resistance.
�
� Increasing the number of sets.
� Reducing the rest time between sets.
�
� Using any combination of the above.
“Your body is only as strong as it needs to be to handle the
activities you engage in.”
R - _________________: When the athlete stops training for a length
of time (weeks) his/her fitness levels will go into reverse and drop. It is
important to keep training to maintain fitness levels. “Use It or Lose It”
T - _____________: It is important that an athlete varies his /her
training to prevent boredom. A Marathon Runner may vary her training
methods by swimming or cycling occasionally.
S.P.O.R.T. Principles of Training
(Short Explanation)
_____________- The muscles slowly decrease in strength due to a stop in exercise.
_____________- Gradually progress/increase the exercise you are doing.
_____________- Varies of different exercising do prevent boredom.
_____________- Doing more exercise than what the muscles are used do.
_____________ - Choosing a type of exercise that is related to the sport you do.
Questions and Answers:
How can the FITT Principle be used to create overload in a fitness program?
- _____________________ (Workout 5 days instead of 3 days a week)
- _____________________ (Workout at 85% of Max HR instead of 65%)
- _____________________ (Workout for 60min. instead of 45min.)