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Physical Fitness and Your Health Presented by: Mr. Godinez The Benefits of Being Physically Active • Exercise, is any physical activity that improves or maintains physical fitness. • Exercise daily can keep you healthy and lower risks of certain diseases. • Physical fitness, is the ability of the body to carry out daily physical activities without getting out of breath, sore, or overly tired. Stay Active, Stay Alive • Having a sedentary lifestyle has been linked to an increased risk of developing many illness, such as chronic disease. • Chronic disease, is a disease that develops gradually and continues over a long period of time. • Ex. cardiovascular disease, stroke, high blood pressure, type 2 diabetes, and certain forms of cancer. Physical Benefits • Improves appearance and self esteem. • The heart and lungs get stronger, allowing more blood and oxygen to circulate around the body. • Building muscular strength and endurance and also flexibility of joints • Increases metabolic rate or the rate at which your body converts food energy into useable energy. Mental Benefits • Regular exercise can help reduce your stress levels and help you sleep better. • Release of endorphins (give you feeling of happiness after workout). • Increase oxygen to brain, makes you feel more energized. Social Benefits • Increase self-esteem, can relate to increase in socialize • Provide opportunity to socialize with others • Opportunity to build communication skills Five Components of Health –Related Fitness • Health-related fitness, describes qualities that are needed to maintain and promote a healthy body. Include, muscular strength, muscular endurance, cardiorespiratory endurance, flexibility, and body composition. Muscular Strength • Muscular strength, is the amount of force that a muscle can apply in a given contraction. • Weight training (resistance training), muscles are challenged to contract more than they are used to doing. The muscle cells become larger in response to this extra work. Muscular Endurance • Muscular Endurance, is the ability of the muscles to keep working (contract) over a period of time. • As ME improves, MS also improves. • Both MS and ME can be developed by regular weight training (anaerobic activity). • Anaerobic activity, muscle cells produce energy without using oxygen, (intense and short in duration) Cardiorespiratory Endurance • Cardiorespiratory Endurance, is the ability of your heart, blood vessels, lungs and blood to deliver oxygen and nutrients to all of your body’s cells while you are being physically active. • As your cardiorespiratory endurance increases, your heart beats slower and stronger. Cardiorespiratory Endurance • Resting heart rate (RHR) is the number of times the heart beats per minute while at rest. • Recover time, is the amount of time it takes for the heart to return to RHR after strenuous activity. • Aerobic activity improves cardiorespiratory endurance. • Aerobic activity, muscle cells use oxygen to produce energy for movement. • The intensity of the aerobic exercise is low enough so that the heart, lungs, blood vessels, and blood are all able to bring enough oxygen to your muscles. Flexibility • Flexibility, is the ability of the joints to move through their full range of motion. • Good flexibility, keeps joint movements smooth and efficient. • Strong and healthy ligaments and tendons allow greater flexibility of a joint. • Tendon, tissue that join muscles to bones. Body Composition • Body composition, refers to the ratio of lean body tissue (muscle to bone) to body-fat tissue. • Healthy body has a high proportion of lean body tissue compared to body-fat tissue. • Women > body fat than Men • Body fat increases with age • Too much body fat increases the risk of getting certain lifestyle related diseases, such as diabetes and cardiovascular disease. Activity • Goal Setting: You will be responsible for creating a Fitness Plan for one week. You will track your progress, and keep a daily journal, explaining what you did, what activity was replaced, and how you feel. • Additionally, you will write a 1 page reflection, typed: • 12 font • Times New Roman • double spaced. • Lastly, you will discuss your experience with class. Project • You will create a Fitness Plan for a specific sports team in school. • Water Polo, Football, Basketball, Cross Country, Soccer, Softball, Cheerlead, ROTC, Track • Reference • Planning Your Fitness Program (notes) • Exercising the Safe Way (notes) • • • • Required to attend training, or game You will be required to interview the coach to discuss strategy You will need to design a weekly workout schedule Including routines, warm-up, workouts • Sets, and repititions • Draw diagrams explaining muscle groups that are being targeted