Physical Fitness. Chapter 4

Transcription

1 Physical Fitness Chapter 4

2 Lesson 1: The Parts of Fitness

3 The Parts of Fitness Physical Fitness is the ability to do everyday activities without becoming short of breath, sore, or tired. There are four parts: -Strength -Endurance -Flexibility -Body Composition

4 Strength Strength is the amount of force that muscles apply when they are used. Measured by the amount of weight you can lift/move Strong muscles support bones and joints Help prevent injury

5 Endurance The ability to do activities for more than a few minutes is called endurance. Two types: Muscular endurance Heart and lung (cardiovascular) endurance

6 Flexibility The ability to bend and twist joints easily is called flexibility. You are less likely to get injured during physical activities if you are flexible You can improve your flexibility by stretching regularly

7 Body Composition Body composition compares weight of your fat to the weight of your muscles, bones, and organs. While fat plays an important role in the human body, excessive amounts may lead to disease Physical activity can improve body composition

8 What are some of your favorite physical activities? In what ways do they use the components of physical fitness?

9 Lesson 2: Your Fitness Program

10 Why Should You Exercise? Exercise is any physical activity that maintains or improves fitness. Working out and playing sports for fun are exercise Lack of exercise makes everyday tasks more difficult and puts you at a greater risk for injury and disease

11 F.I.T.T. Formula Exercise improves fitness, but it needs to be increased and changed over time to continue improving fitness. You can change components of the FITT formula to do so: Frequency: Intensity: Time: Type: how often you exercise how hard you exercise how long you exercise what type of exercise

12 Heart Rate Your heart rate is the number of time your heart beats per minute. Your Maximum Heart Rate (MHR) is the largest number of times your heart can beat per minute while you exercise. Your resting heart rate (RHR) is the number of times your heart beats per minute while you are not exercising.

13 Heart Rate & Exercise If you exercise hard enough to improve fitness, you will be in your target heart rate zone. You Target Heart Rate Zone is 60% to 85% of your maximum heart rate. Recovery time is the amount of time your heart takes to return to its RHR after exercising.

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15 Quick FITT Formula Frequency: Intensity: Time: Type:

16 What is your resting heart rate (RHR)?

17 What Affects RHR? Air temperature: When temperatures (and the humidity) soar, the heart pumps a little more blood. Body position: Resting, sitting or standing, your pulse is usually the same. Sometimes as you stand for the first 15 to 20 seconds, your pulse may go up a little bit, but after a couple of minutes it should settle down. Emotions: If you re stressed, anxious or extraordinarily happy or sad your emotions can raise your pulse. Medication use: Meds that block your adrenaline (beta blockers) tend to slow your pulse, while too much thyroid medication or too high of a dosage will raise it.

18 MHR & Target Heart Rate Zone Estimate MHR = Age 60% of MHR = MHR x % of MHR = MHR x 0.85

19 Lesson 3: Energy for Exercise

20 Warm Up Question Why do you think it is important to participate in various types of exercise/physical activity?

21 It takes BOTH! It is important to incorporate exercises that improve endurance and strength into a fitness program.

22 Brainstorm! What is the difference between aerobic and anaerobic exercise? It is the type of energy a exercise uses! (Where the energy comes from) Aerobic exercise is exercise that uses oxygen to get energy. Anaerobic exercise is exercise fueled without using oxygen.

23 Aerobic Exercise - USES OXYGEN We get energy from food Changed into sugar in our body called glucose Body uses oxygen to get energy from glucose *Produces energy slower, but can produce much more

24 Anaerobic Exercise - DOES NOT USE OXYGEN Glycogen is another sugar made from food we eat Small amount of glycogen is stored in muscles Body gets energy from glycogen without using oxygen * When glycogen runs out, you will not be able to continue the activity at the same pace. (just a couple minutes) Example: Sprinter cannot sprint an entire marathon.

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26 Compare and Contrast Activities Aerobic (More than 2-3 minutes) Both Anaerobic (Less than 2-3 minutes)

27 Compare and Contrast Activities Aerobic Both (More than 2-3 minutes) Anaerobic (Less than 2-3 minutes) Running Circuit Training Sprints Jogging Tennis Push-Ups Cycling Soccer Pull-Ups Swimming Basketball Squats Dancing Cycling Weight Lifting

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29 Many Activities Use Both! Tennis: Anaerobic: Short bursts of strength to serve and return the ball Aerobic: continuous energy to keep playing

30 Lesson 4: Sports and Competition

31 THINK: What are these examples of?

32 Warm Up Question Statement Describe at least one quality of good sportsmanship.

33 Qualities of a Good Sport Plays his or her best Follows the rules of the game Considers safety of themselves and other players Congratulates those who did well (even on the opposing team) Polite when losing Modest when winning

34 What is? A competition is a contest or event between two or more people or teams. An event in which people compete

35 Four Corners (Walls) Title a new entry: FOUR CORNERS Write the following in your comp. book: Competition is always a positive thing.

36 Four Corners (Walls) Choose one response and write it beneath the statement: Strongly Agree Agree Disagree Strongly Disagree

37 Four Corners (Walls) Beneath your response, number: Give 3 reasons for why you chose the response that you did.

38 Four Corners (Walls) Stand up and quietly walk to the wall (area) that matches your response. Take 1-2 minutes to compare your reasons with those in your group.

39 Four Corners (Walls) Time to hear responses from all sides (walls)! *Be respectful to those sharing!

40 Four Corners (Walls) Find your seats! QUIETLY! THINK: After hearing other opinions, would you keep your response the same or change it?

41 Four Corners (Walls) Write in comp. Book: Same or Changed: (which response) Beneath, write: Give 2 new reasons for why your response is the same or why is has changed.

42 THINK - PAIR - SHARE Why does poor sportsmanship happen? Pressures to win Pressure from parents Pressure from coaches Pressure from peers Poor emotional management

43 Warm Up: THINK-PAIR-SHARE (VERBAL ONLY!) Describe a time you got hurt. How did it happen and what did you do to treat the injury?

44 Lesson 5: Weight Training

45 Weight Training Weight training is the use of weight to make muscles stronger or bigger. It can improve strength and muscular endurance.

46 Types How you weight train depends on your fitness goals. Equipment There are two types of weight-training equipment: - Free weights - Machines

47 Safety Lift only as much weight as you can lift with proper form Always use correct form Exercise both sides of a joint to prevent injury Understand how machines work - adjust to size Make sure free weights are secured to the bar Use a spotter Lift weights in small groups - take turns to rest

48 Lesson 6, 7, & 8: Injury, Common Injuries, & Avoiding Injury

49 Injury Warning Signs Sharp pain Tenderness in a single area Swelling Reduced range of motion Muscle weakness Numbness or tingling

50 THINK-PAIR-SHARE How does muscle soreness differ from an injury?

51 Muscle Soreness Muscle soreness is achiness that happens a day or two after hard exercise. It is normal and should go away within a few days or the next time you exercise. If it turns into sharp pain, it could be an injury!

52 Overtraining Some people exercise too much. Overtraining is a condition that happens when you exercise too much. Signs of overtraining: Feel tired all the time Less interested in activity Resting heart rate increases Get hurt more often

53 Types of Injuries An acute injury is an injury that happens suddenly. Sprain: when a joint is twisted suddenly Ligaments that connect bones are stretched or torn Strain: when muscle or tendon is overstretched or torn Tendon = tissue that attaches muscle to bone Fracture: when a bone cracks or breaks

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55 Treating Acute Injuries

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57 Types of Injuries A chronic injury is an injury that develops over a period of time. Tendinitis: irritation of a tendon Stress Fracture: tiny fracture *Increasing physical activity too quickly or exercising too much can cause chronic injuries.

58 Treating Chronic Injuries Your doctor should help you treat chronic injuries. It may take: Rest Specific exercises Abstaining from certain movement/activities *Some chronic injuries can take a few months to heal.

59 THINK-PAIR-SHARE What could be some causes for chronic injury in teenagers?

60 Avoiding Injury Warm-up is any activity that gets you ready for exercise Loosens muscles Increases heart rate Cool-down helps the body return to normal after exercise Helps heart return to resting rate Helps keep muscles from getting tight and sore Some examples? Walking, jogging, jump rope

61 Avoiding Injury Stretching Improves flexibility Prevents injury by relaxing muscles *Stretch after a warm-up or cool-down

62 Avoiding Injury Don t Go Too Fast: Increase aspects of F.I.T.T. gradually Improve your Form: Poor form puts stress on muscles, bones, and joints. Ex. lifting heavy objects Take Breaks: Give your body enough time to rest and repair itself. Wear the Right Clothes and Safety Equipment: Consider things like weather, shoes, and safety equipment