9 th Grade Physical Education

Transcription

1 NAME: Class Period: 9 th Grade Physical Education Sheboygan North High School

2 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: * * * * *

3 Definition of Cardiovascular Fitness: 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: Benefits of Cardiovascular Fitness: Strengthens heart, lungs, respiration and blood circulation Builds stamina for sustained activity 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 Decreases your risk of cardiovascular disease, including heart attack and stroke Can help control blood sugar 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 =

4 Definition of Muscle Strength: 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 =

5 Definition of Muscle Endurance: 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 =

6 Flexibility Definition of Flexibility: Examples of Flexibility: Benefits of Flexibility: Improved Physical Performance and Decreased Risk of Injury Reduced Risk of Low Back Pain Increased Blood and Nutrients to Tissues 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 =

7 Definition of Body Composition: 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 =

8 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.

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10 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.

11 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.)