PHYSICAL EDUCATION HANDOUT 3º E.S.O. PHYSICAL FITNESS AND HEALTH FITNESS COMPONENTS CURSO 2010/2010 Teacher: Daniel Martínez Gallego IES LA SAGRA
1. PHYSICAL FITNESS AND HEALTH Healthy: to be free from illness, injury or pain. Good nutrition, good hygiene, enough rest, free of drugs, alcohol and cigarettes, safe sexual choices, no risky behaviors, able to handle stress. Active: doing some form of physical activity 30 minutes a day. Physical fitness is the ability of your body systems, including your circulatory, muscular, and skeletal systems to work efficiently. To be physically fit means to be able to do physical activity with the least amount of energy, or doing a day s work with energy left over for leisure activities. The Benefits of Daily Physical Activity There are many benefits from regular exercise such as it will improve your longevity and quality of life. Specifically, Physical fitness will improve your: physical appearance self confidence health (less heart disease, obesity, enjoyment of life relaxation energy level muscular development ability to sleep flexibility backache, high blood pressure, ulcers) Health Related Fitness Components There are five components of physical fitness (Flexibility, Muscular Strength, Cardiovascular Fitness, Body Composition & Muscular Endurance) that help us to stay healthy. Cadiovascular endurance / Aerobic Fitness / Aerobic endurance: The ability of the heart, lungs and circulatory system to deliver oxygen to the body so that it can work for long periods of time. Muscle Endurance: The ability of your muscles to work for long periods of time (standing, running) without tiring. Muscular Strength: The ability to apply a maximal force. Flexibility: The ability to use your joints through a wide range of motion. Body composition: The amount of muscles, bones, and fat tissue that make up your body. Too little or too much body fat can cause health problems.
There are two kind of endurance: Muscular Your muscles can continue to apply a lot of force for a long period of time. The feeling of heavyness and weakness means your muscles are fatiguing Muscular endurance can be increased through weight training. Cardiovascular Your heart and lungs can keep your muscles supplied with Oxygen during the exercise. The harder your muscles work the more oxygen they need, causing the heart and breathing rates rise. The better your cardiovascular system is, the slower your heart rate is because you pump more blood with each beat. You can improve your cardiovascular endurance with aerobic training The graph below will help you work out what heart rate you should train at to get the best results. Target Heart Rate The aerobic zone is where you should be working if you want to improve your cardiovascular endurance. To calculate the heart rate where you want to work out (target heart rate), the first step is to know your maximum heart rate (220 - age). To improve the aerobic system, a person works at a percentage of a maximum Heart Rate. You want to know the lower and the upper range. Your Target Heart Rate must be aproximately between 60% and 85% of your Maximum Heart Rate.
EXAMPLE: Work out at 75% of your Maximum Heart Rate. Maximum Heart Rate: 220-13 = 207 207 x 0.75 = 155 bpm (beats per minute). 60% of your Maximunm Heart Rate 85% of your Maximum Heart Rate AGE MAX HR 60% LOW RANGE 75% MIDDLE RANGE 85% UPPER RANGE 12 208 125 156 177 13 207 124 155 176 14 206 124 155 176 15 205 123 154 174 Finding heart rate: Wrist: Radial artery. Place the middle and index fingers on the soft area of the wrist just below the base of the thumb. Neck: Carotid artery. Place the middle and index fingers midway between the ear and the Adam s apple on the neck. To know your beats per minute, count the number of beats in: 15 seconds and multiply by 4. 10 seconds and multiply by 6.
Skill Related Fitness Components There are six skill related components of fitness (Agility, Balance, Power, Speed, Coordination, reaction time). These components do not contribute to good health but rather assist in improved performance of skills used for example in games and sports. - Agility: ability to change direction quickly - Balance: ability to keep upright posture. - Coordination: ability to use many body parts in unison. - Power: ability to use strength explosively, in one big effort for a short time. - Reaction: time taken to start movement. - Speed: ability to complete a distance in a short period of time.
Facts about fitness components Cardiovascular Fitness 1. List some of the benefits of having good Cardiovascular Fitness. Increase longevity Fewer diseases: diabetes, high blood pressure, heart disease, stroke, cancer,obesity Work longer without tiring 2. To increase my Cardiovascular Fitness I must raise my heart rate to at least 124 BPM for 20 min. 3 times a week. 3. Which of the following activities could you do to increase your Cardiovascular Fitness? Swimming Basketball Soccer Cycling Badminton Roller - Blading High Jump Nintendo Aerobics Muscular Strength 1. Some of the benefits of having good muscle strength: Better performance in work /sports Fewer injuries and falls 2. Which of the following activities require a lot of muscular strength in order to perform well? shoveling snow step aerobics high jump soccer lifting a heavy load volleyball spike standing swimming javelin Muscle Endurance 1. Some of the benefits of having good muscular endurance? Work for longer time without tiring. Fewer muscle injuries Better performance in work/sports 2. How can you increase your muscle endurance? 3. Which of the following activities require muscular endurance? shoveling snow step aerobics high jump soccer lift a heavy load volley ball spike standing swimming javelin
Flexibility 1. Some of the benefits of having good flexibility? Activities are not limited, advantage in sport/work, Fewer joint injuries 2. How can you improve your flexibility 4. Why is it important to stretch before activities? Body Composition 1. The body is made up of fat, lean tissue (muscle and bone) and water. You want to maximize the muscular mass and minimize the fat by exercising. 2. The most healthy range for your BMI is 20-25 3. What problems can result if your BMI is too low (under 20)? Not enough body fat to provide energy, protect vital organs, make hormones, store vitamins, or insulate the body from cold. 4. What problems can result if your BMI is too high ( over 27)? HIGHER RISK OF: Obesity, heart disease, high blood pressure, stroke, diabetes, cancer 5. If a BMI is too high, how can someone best reduce it to lower health risks? 6. Which of the following activities would burn body fat most efficiently? Biking Cooking Step Aerobics Running Golfing
BODY MASS INDEX (B.M.I.): This is calculated by dividing a person s weight by their height squared B.M.I= WEIGHT (in kg.) / HEIGHT 2 (in meters) For example: Your weight is 75 kg and your height is 1.50 75 B.M.I = ----------------------------- = 33,33 IMC (kg. /m 2.) 2,25 (1.50 x 1.50 ) 0 18 25 30 35 40 -- SLIM.NORMAL..OVERWEIGHT...OBESITY------------- 7. To improve your present fitness level in this component do you need to raise or lower your BMI? Why are fitness components important? Cardiovascular fitness This component has enormous benefits to our lifestyle as it allows us to be active throughout the day, for example walking to the shops, climbing stairs or running to catch a bus. It also allows us to get involved in sports and leisure actvities. If we have good cardiovascular fitness then our health is also good as it helps with: Fat metabolism Improved delivery of Oxygen Faster removal of waste products Decreased levels of stress Muscular endurance This component is used in day-to-day life in activities such as climbing stairs, digging in the garden and cleaning. Muscular endurance is also important in sports, such as football (repeated running and kicking), tennis (repeated swinging of the arm to hit the ball) and swimming (repeating the stroke).
Muscular strength Strength is vitally important, not only in sports but in day-to-day life. We need to be strong to perform certain tasks, such as lifting heavy bags or using our legs to stand up from a chair. Strength is important for our health as it enables us to : Avoid injuries Maintain good posture Remain independent (in older age) Flexibility This is often thought to be less important than strength, or cardiovascular fitness. However, if we are not flexible our movement decreases and joints become stiff. Flexibility in sports allows us to perform certain skills more efficiently, for example a gymnast, dancer or diver must be highly flexible, but it is also important in other sports to aid performance and decrease the risk of injury. In daily activities we must be flexible to reach for something in a cupboard, or off the floor. It also helps: Prevent injuries Improve posture Reduce low back pain Maintain healthy joints Improve balance during movement Body Composition The amount of fat we carry varies from person to person and healthy averages vary with gender and age. A healthy amount of fat for a man is between 15&18% and for women is higher at 20-25%. It is important to maintain a healthy percentage of body fat because: Excess body fat can contribute to developing a number of health problems such as heart disease and diabetes Places strain on the joints, muscles and bones, increasing the risk of injury.