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CHAPTER 6
PHYSICAL FITNESS FOR LIFE
Section 1: Physical Fitness
and Your Health
PHYSICAL FITNESS
The ability of the body to perform
daily physical activities without
getting out of breath, sore, or
overly tired
CHRONIC DISEASE
A disease that develops
gradually and continues over
a long period of time
Physical benefits of physical
activity
Heart and lungs
get stronger
Builds muscular
strength,
endurance, and
flexibility
Good muscle to fat
ratio
Metabolic rate is
increased
Mental benefits of physical
activity
Reduce anxiety
Reduce depression
Increase selfconfidence
Improve image
Social benefits of physical
activity
Working together
on a team
Develop
communication
skills
Meet new people
HEALTH-RELATED FITNESS
5 qualities that are necessary
to maintain and promote a
healthy body
5 COMPONENTS OF HEALTHRELATED FITNESS
MUSCULAR STRENGTH
MUSCULAR ENDURANCE
CARDIORESPIRATORY ENDURANCE
FLEXIBILITY
BODY COMPOSITION
1. MUSCULAR STRENGTH
Amount of force that a muscle can apply
in a given contraction
example: lifting weights
2. MUSCULAR ENDURANCE
The ability of the muscles to keep working
over a period of time
example: cross country skiing
3. CARDIORESPIRATORY
ENDURANCE
The ability of your heart, lungs, blood
vessels, and blood to deliver oxygen and
nutrients to all of your body’s cells
example: running
4. FLEXIBILITY
The ability of the joints to move through
their full range of motion
example: stretching
5. BODY COMPOSITION
Refers to the ratio of lean body tissue to
body fat tissue
example: eating healthy
BODY FAT PERCENTAGE
Females: 14-21%
Males: 9-15%
RESTING HEART RATE
(RHR)
The number of times the
heart beats per minute while
at rest
RECOVERY TIME
The amount of time it takes
for the heart to return to RHR
after an activity
2 TYPES OF ACTIVTY
Anaerobic:
muscle cells
produce energy
without using
oxygen
Example: weight
lifting and sprinting
Aerobic: muscle
cells use oxygen to
produce energy for
movement
Example: long
distance running
Section 2: Planning Your
Fitness Program
What to think about before
starting???
Do you have any
health concerns
Are you healthy
enough
What types of
activities do you
enjoy
How much will
your planned
activities cost
TARGET HEART RATE ZONE
A heart rate range within which the most
gains in cardiorespiratory health will occur
Normally between 60-85% of your
maximum heart rate
Calculate Your THR Zone
1. Determine your
MHR
220-age
2. Find your THR
zone
*multiply your
MHR by .6 and
also by .85
THR for a 16 year old
220 – 16= 204
204 * .6 = 122
204 * .85= 173
122 – 173 beats per minute
Sit-Up Standards
BOYS
Age 14 24-25
Age 15-17 24-47
GIRLS
Age 14 18-32
Age 15-17 18-35
One Mile Run Standards
BOYS
Age 14 9:30-7:00
Age 15 9:00-7:00
Age 16-17 8:307:00
GIRLS
Age 14 11:008:30
Age 15 10:308:00
Age 16-17 10:008:00
FITT
A formula made up of
frequency, intensity, time,
and type of exercise
Cardiorespiratory Endurance
Frequency: 3 to 5 times per week
Intensity: 85% MHR for 20 minutes 60% for 60
minutes
TIME 20 to 60 minutes
Type: aerobic activity such as jogging
Muscular Strength / Endurance
Frequency: 2 to 4 days per week
Intensity: 8 to 12 reps 2 to 3 sets
Time: 30 to 60 minutes
Type: anaerobic activity such as weight lifting
When will I see results???
The length it takes to see a difference
varies from person to person. On
average, it takes about 6 weeks to really
notice a difference.
DON”T GET DISCOURAGED!!!!!
Section 3: Exercising The
Safe Way
DEHYDRATION
A state in which the body has
lost more water than has
been taken in
OVERTRAINING
Caused by exceeding the
recommendations of the FITT
formula
Ways to Avoid Sports Injuries
Get conditioned
Warm up and Cool down
Avoid dehydration
Avoid overtraining
Warning Signs of Overtraining
Permanent Injury
Feelings of chronic
fatigue
Dehydration
Loss of appetite and
weight
Loss of interest in
working out
Poor athletic
performance and poor
school performance
“Records are meant to be
broken, not Athletes”
Cal Ripken JR.
Treating Minor Sports Injuries
R est
I ce
C ompression
E levation
COMMON INJURIES and
TREATMENT
Connective Tissue
Ligament: connects bone to bone
Tendon: connects muscle to bone
Cartilage: found in various parts of
the body especially joint. Cushions
against shock
Ligament Sprain
Cause: forcing a joint to move beyond its normal
limits can cause ligament fibers to tear
Treatment: RICE and strengthening of the
muscles and tendons around the joint through
rehabilitation
FRACTURE
Cause: extreme stress and strain causes
cracks in bone
Treatment: immediate medical
attention; rest and immobility for 6 to 8
weeks
CONCUSSION
Cause: a blow to the head, face, or jaw that
causes the brain to be shaken in the skull
Treatment: rest under observation; medical
attention if there is unconsciousness
COMMON SUPPLEMENT
INGREDIENTS AND DRUGS
CAFFEINE
How does it affect the body? A central
nervous system stimulant that makes you feel
awake and alert
Dangers: raises blood pressure and heart rate;
affects sleep, mood, and behavior; can lead to
dehydration by increasing urination
ANABOLIC STEROIDS
How does it affect the body?: increase muscle
size and strength
Dangers: increase aggressive behavior, and risk
of kidney tumors; can cause severe acne,
testicular shrinkage, and fatal damage to heart
muscle; can stunt growth in teens
Section 4: Sleep
TEENS NEED ABOUT 9 HOURS AND 15
MINUTES OF SLEEP A NIGHT
STAGES OF SLEEP
NREM: non rapid eye movement
REM: rapid eye movement or
“dream sleep”
TIPS FOR GETTING ENOUGH
SLEEP
Develop a routine
Exercise daily
Limit caffeine
Relax
Say “NO” to all nighters
Your bed is for sleep
“I should have stopped playing
video games earlier last night”
KEY TERMS
Insomnia: an inability to sleep,
even if one is physically exhausted
Sleep apnea: a sleeping disorder
characterized by interruptions of
normal breathing patterns during
sleep