Chapter 6Chapter 6

Physical FitnessPhysical Fitness

Do you think you are physically fit? Do you think you are physically fit?

• Physical fitness is the ability of the heart, blood vessels, lungs and muscles to work together to meet the body’s needs.

• Physical fitness is the ability of the heart, blood vessels, lungs and muscles to work together to meet the body’s needs.

Benefits of ExerciseBenefits of Exercise• Physical

– Heart and lungs get stronger– Cholesterol levels kept healthy– Builds muscular strength and endurance, flexibility– Good ratio of muscle mass to fat mass (more calories burned)– Metabolic rate increased

• Mental– Reduce depression– Reduce anxiety– Increase self-confidence– Improve self-image

• Social– Socializing with people with the same interests– Teams develop communication skills

• Physical– Heart and lungs get stronger– Cholesterol levels kept healthy– Builds muscular strength and endurance, flexibility– Good ratio of muscle mass to fat mass (more calories burned)– Metabolic rate increased

• Mental– Reduce depression– Reduce anxiety– Increase self-confidence– Improve self-image

• Social– Socializing with people with the same interests– Teams develop communication skills

Types of ExerciseTypes of Exercise• Aerobic: (with oxygen) • Continuous exercise(20-60 minutes)• Muscle cells use oxygen to produce

energy for movement

• Aerobic: (with oxygen) • Continuous exercise(20-60 minutes)• Muscle cells use oxygen to produce

energy for movement

Examples include:

Types of ExerciseTypes of Exercise• Anaerobic: (without oxygen) • Intense physical activity that last only

from a few seconds to a few minutes • Muscle uses up more oxygen than the

blood can supply

• Anaerobic: (without oxygen) • Intense physical activity that last only

from a few seconds to a few minutes• Muscle uses up more oxygen than the

blood can supply

Examples include:

5 Components of Physical Fitness5 Components of Physical Fitness

1. Muscular Strength2. Muscular Endurance3. Cardiorespiratory endurance4. Flexibility5. Body Composition

1. Muscular Strength2. Muscular Endurance3. Cardiorespiratory endurance4. Flexibility5. Body Composition

Components of FitnessComponents of Fitness

• Muscular strength is the amount of force that a muscle can apply in a given contraction.

• Muscular strength is the amount of force that a muscle can apply in a given contraction.

EXAMPLES:

Muscular EnduranceMuscular Endurance• Muscular endurance is the ability of the

muscles to work over a period of time – How long can you hold it?– How many times can you lift something?

• Important for sports like:– Gymnastics– Swimming– Triathalons

• Muscular endurance is the ability of the muscles to work over a period of time– How long can you hold it?– How many times can you lift something?

• Important for sports like:– Gymnastics– Swimming– Triathalons

Closely related to muscular strength.As one improves,

The other improves.

Cardiorespiratory Endurance Most important of all components!!!!!

Cardiorespiratory Endurance Most important of all components!!!!!

• Cardiorespiratory endurance is the ability of your heart, blood vessels, and lungs to distribute nutrients and oxygen to all your body’s cells

• As your cardiorespiratory endurance increases, the heart beats slower and stronger

• Indicators:– Resting Heart Rate (RHR) and recovery time reduced

• Cardiorespiratory endurance is the ability of your heart, blood vessels, and lungs to distribute nutrients and oxygen to all your body’s cells

• As your cardiorespiratory endurance increases, the heart beats slower and stronger

• Indicators:– Resting Heart Rate (RHR) and recovery time reduced

Improved by aerobic activities like:

FlexibilityFlexibility• Flexibility is the ability of the joints to

move through their full range of motion • Keeps joint movements smooth and

efficient

• Flexibility is the ability of the joints to move through their full range of motion

• Keeps joint movements smooth and efficient

Body CompositionBody Composition

• Body composition is the ratio of lean body tissue (muscle and bone) to body-fat tissue

• Excessive body fat is linked to certain lifestyle diseases like heart disease and diabetes

• Can usually be controlled with good diet and exercise

• Body composition is the ratio of lean body tissue (muscle and bone) to body-fat tissue

• Excessive body fat is linked to certain lifestyle diseases like heart disease and diabetes

• Can usually be controlled with good diet and exercise

What are some skills developed by fitness? What are some skills

developed by fitness?

• Coordination• Balance• Agility• Power• Speed• Reaction Time

• Coordination• Balance• Agility• Power• Speed• Reaction Time

How can these skills helpUs in everyday life?

What about in athletics?

•Sport and Fitness– Choose a sport you enjoy– Competition builds motivation– Learn to be a Good Sport

•Physical Activity for everyone– Lifetime of activity-delay chronic diseases

that come with getting older – Asthma and diabetes- part of the treatment

plan – Fitness and disability- Special Olympics,

Paralympics

•Sport and Fitness– Choose a sport you enjoy– Competition builds motivation– Learn to be a Good Sport

•Physical Activity for everyone– Lifetime of activity-delay chronic diseases

that come with getting older– Asthma and diabetes- part of the treatment

plan– Fitness and disability- Special Olympics,

Paralympics

Steps to Design a Fitness Program

Steps to Design a Fitness Program

•

Determine your Resting Heart Rate (RHR)•

Calculate your Target Heart Rate Zone

•

Assess your Fitness (benchmark)•Set your Fitness Goals

•Keep track of your progress

•

Determine your Resting Heart Rate (RHR)•

Calculate your Target Heart Rate Zone

•

Assess your Fitness (benchmark)•Set your Fitness Goals

•Keep track of your progress

The FITT PrincipleThe FITT Principle

• F - Frequency How often?

• I - IntensityHow hard you work (heart rate)

• T - TimeAmount of time

• T - Type

• F - Frequency How often?

• I - IntensityHow hard you work (heart rate)

• T - TimeAmount of time

• T - Type

The FITT Principle- Cardiorespiratory endurance The FITT Principle- Cardiorespiratory endurance• Frequency: 3- 5 x/week• Intensity: Target heart rate range • Time: 30-60 minutes• (Type: Cardiorespiratory)

• Frequency: 3- 5 x/week• Intensity: Target heart rate range • Time: 30-60 minutes• (Type: Cardiorespiratory)

The FITT Principle- Developing Muscle The FITT Principle- Developing Muscle• Frequency- 2-3 x/week• Intensity- 3 sets of 8-12 (all major muscle

groups)

• Time- 30-60 minutes• (Type- Muscle strength/Endurance)

• Frequency- 2-3 x/week• Intensity- 3 sets of 8-12 (all major muscle

groups)

• Time- 30-60 minutes• (Type- Muscle strength/Endurance)

The FITT Principle- FlexibilityThe FITT Principle- Flexibility

• Frequency- 3-5 x/week ( best results=daily)

• Intensity- 15-30 seconds per stretch-repeat each stretch 3-5 times

• Time- 15- 30 minutes• (Type- Flexibility)

• Frequency- 3-5 x/week ( best results=daily)

• Intensity- 15-30 seconds per stretch-repeat each stretch 3-5 times

• Time- 15- 30 minutes• (Type- Flexibility)

Keys to a Safe Workout…Keys to a Safe Workout…

• Get conditioned• Warm Up and Cool Down• Stretch• Avoid Dehydration• Avoid Overtraining• Avoid Overuse Injuries• Use correct equipment

• Get conditioned• Warm Up and Cool Down• Stretch• Avoid Dehydration• Avoid Overtraining• Avoid Overuse Injuries• Use correct equipment

Fitness and AgingFitness and Aging

• As we age:– Body becomes less flexible– Bones fracture more easily

• Moderate exercise can help reduce the effects of many physical problems associated with old age (cardiovascular disease and arthritis)

• As we age:– Body becomes less flexible– Bones fracture more easily

• Moderate exercise can help reduce the effects of many physical problems associated with old age (cardiovascular disease and arthritis)

What is Sleep?What is Sleep?• Deep relaxation of body and mind• Essential for the brain• As important as good nutrition and exercise• Sleeplessness hurts all types of performances

(school, sports, video games)

Recent poll indicates that 60% of all adults have sleep problems.

• Deep relaxation of body and mind• Essential for the brain• As important as good nutrition and exercise• Sleeplessness hurts all types of performances

(school, sports, video games)

Recent poll indicates that 60% of all adults have sleep problems.

Sleep is the body’s recovery period.. Sleep is the body’s recovery period..• Body releases pent-up tension (relaxes)

• Replaces and repairs damaged tissues

• Body’s growth takes place

• Body releases pent-up tension (relaxes)

• Replaces and repairs damaged tissues

• Body’s growth takes place

What happens when we don’t get enough sleep? What happens when we don’t get enough sleep?• Stress Related

Problems

• Increased Risk for Getting Sick

• Increased Risk for Dangerous Accidents

• Stress Related Problems

• Increased Risk for Getting Sick

• Increased Risk for Dangerous Accidents

How Much Sleep is Necessary?How Much Sleep is Necessary?• Adults= average 8

range 6-10• Teens= 9 hrs 15 min

Why?• Circadian rhythm is

delayed during puberty: Body wants to go to sleep later and wake up later

• Adults= average 8range 6-10

• Teens= 9 hrs 15 min

Why?• Circadian rhythm is

delayed during puberty: Body wants to go to sleep later and wake up later

Stages of SleepStages of SleepNREM: Non rapid eye

movement

• Occurs in beginning sleep cycle as body recovers from stress

• Brain activity is lowest

NREM: Non rapid eye movement

• Occurs in beginning sleep cycle as body recovers from stress

• Brain activity is lowest

REM: Rapid eye Movement

• Occurs about 1.5 hours into sleep

• Stage where dreams occur

REM: Rapid eye Movement

• Occurs about 1.5 hours into sleep

• Stage where dreams occur

Any Questions????Any Questions????