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Chapter 3 Physical Fitness and Your Health Lesson 1 Physical Fitness and You p. 46 - 52 Health Terms • • • • • • Physical fitness Body composition Flexibility Muscular strength Muscular endurance Cardio-respiratory endurance What is Physical Fitness? The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands. What does this mean? Benefits of Physical Fitness 1. Physical Health – – – – Reduces you chances of diseases Allows you to be more active Gives you higher energy levels Improves posture Benefits of Physical Fitness cont’d 2. Mental/Emotional Health – – – – Makes you intellectually more productive Provides stress relief Helps control depression Gives you a sense of pride & accomplishment – Contributes to a positive self-esteem Benefits of Physical Fitness cont’d 3. Social Health – Reduces stress that can interfere with relationships – Builds self-confidence – Gives opportunities to interact and cooperate with others Basic Components of Physical Fitness 2. 3. 4. 5. Flexibility Muscular Strength Muscular Endurance Cardio-Respiratory Endurance This is an outline for the following slides Body Composition Ratio of body fat to lean body tissue I. Measured with skinfold calipers – Muscle – Bone – Water II. Biceps Triceps Subscapular Iliac Crest BMI - Body Mass Index Weight(kg)/Height“(m) Flexibility The ability to move I. the body through the II. full range of motion. III. ROM Reduces muscle strains and lower back problems Sit and Reach Cobra High/Low arm reach (???) Muscular Strength The amount of force the muscle can exert. I. Push-ups • II. Helps you to perform daily tasks more efficiently. Upper-body Curl-ups • Abdominal III. Single Squat • Leg/Glutei Muscular Endurance The muscles’ ability to perform a task over an extended period of time without fatigue. Better posture Less fatigue I. Leg Lifts II. Wall Squats III. Flexed Arm Hang Cardio-Respiratory Endurance The ability of the heart and lungs to send oxygen and fuel to the body during long periods of activity. I. One mile II. Step Test III. Pulse Recovery Rate • HAVE YOU GOTTEN YOUR EXERCISE TODAY!?!??! Chapter 3 Physical Fitness and Your Health Lesson 2 Exercise and Fitness p. 53 - 59 Health Terms • • • • • • • • • Sedentary lifestyle Metabolism Basal metabolism Calories Aerobic exercise Anaerobic exercise Isometric exercise Isotonic exercise Isokinetic exercise Benefits of Exercise Exercise helps strengthen all sides of the “Health Triangle” Physical Mental Social Benefits to Physical Health 1) Nervous system Improved reaction time 2) Circulatory system Strengthens your heart More efficient HR (heart rate) Benefits to Physical Health cont’d 3) Respiratory system Strengthens your lungs Lung/air capacity 4) Weight control a. Metabolism a. - a body process that converts fuel/food to energy b. Your weight • - eat fewer calories than burn…lose weight • - eat more calories than burn…gain weight Benefits to Mental Health • • • • Reduces emotional stress Stretching relaxes tight muscles Fatigues muscle so sleep improves Exercise release “happy” hormones that prove to lift your mood • Increase brain stimulation for more work/school productivity • Improves self-esteem because you look and feel healthier Benefits to Social Health • Meeting new people at clubs or organized activities • Forming friendships with people with similar interests • Because of physical benefits, exercise prepares you to meet new people • Meeting a workout partner helps to motivate you to continue with exercise Improving Your HealthRelated Fitness Add variety to your exercise routine! Develops overall fitness Decreases “burnout” Decreases over-use or injury Improving Cardio-Respiratory Endurance Improving the Heart-Lung capacity Aerobic Exercise Swimming Running Cycling Dance Walking Improving Muscular Strength, Endurance, & Flexibility Anaerobic Exercise Sprinting Calisthenics Resistance Training Types of Resistance Training • Holding a contraction • • • Repetitive movement at a joint • • • • Wall squats Iso-Abs Weight lifting Sit-ups Push-ups Resistance through the entire ROM • Hydraulic resistance • Have YOU gotten your exercise today?!?!?!? Chapter 3 Physical Fitness and Your Health Lesson 3 Planning A Fitness Program p. 60 - 65 Health Terms • • • • • • • Cross-training Overload Progression Specificity Warm-up Cool-down Resting Heart Rate (RHR) Setting Fitness Goals I. Planning a Fitness Program Choose a group activity v v v Aerobics Spinning Yoga/Pilates Choose an individual activity v v v Walk Bicycle Swim Home exercise: Yoga/Pilates Aerobics Choose an activity you enjoy One you look forward to participate Setting Fitness Goals cont’d II. Getting Started Set Short -Term Goals Duration of activity Minutes per session Days per week Set Long -Term Goals Health goals Selecting the Right Activity • • • • • • Where you live Your range of interest Your level of health Time and place Personal safety Comprehensive planning Selecting the Right Activity cont’d Cross-Training Selecting a variety of activities to keep motivated and to train various parts of the body. Basics of an Exercise Program • The Warm-Up • The Work-Out • The Cool-Down Basics of an Exercise Program cont’d The Warm-Up 1) Raise body temperature 2) Stretch large muscles slowly • Increases elasticity & prevents injury 3) Perform the activity slowly • Activity of workout choice 4) Increase pulse gradually Basics of an Exercise Program cont’d The Workout 1. Frequency - who often? 3-4 times a week 2. Intensity - how hard? 3. Time - how long? 20-30 min in THR Basics of an Exercise Program cont’d The Cool-Down - gradually decrease activity • Have YOU gotten your exercise today?!?!??!