Chapter 5: Physical Chapter 5: Physical Activity & Weight Activity & Weight ManagementManagement

Lesson 1: Physical Fitness and YouLesson 1: Physical Fitness and You

BELL ACTIVITY – 10/26BELL ACTIVITY – 10/26

What does it take to be What does it take to be physically fit?physically fit?

What are some things you do What are some things you do in your week to keep up your in your week to keep up your level of fitness?level of fitness?

What is fitness?What is fitness?

Fitness – the ability to handle the Fitness – the ability to handle the physical work and play of everyday physical work and play of everyday life without becoming overly tired.life without becoming overly tired.

Being fit also means that you have Being fit also means that you have energy in reserve to meet unexpected energy in reserve to meet unexpected demands.demands.

Being fit…Being fit…

Do you think you are fit?Do you think you are fit? How might you raise your level of How might you raise your level of

fitness?fitness? Exercise – physical activity that Exercise – physical activity that

develops fitness.develops fitness. When you exercise regularly, you find When you exercise regularly, you find

you are able to get through each day with you are able to get through each day with energy to spare.energy to spare.

What Fitness Does For What Fitness Does For YouYou

Much more than just physical wellbeing.Much more than just physical wellbeing. MentallyMentally EmotionallyEmotionally Fitness is an excellent way to keep your Fitness is an excellent way to keep your

health triangle in balance.health triangle in balance.

The Benefits of Fitness – The Benefits of Fitness – Fig. 5.1, p. 119Fig. 5.1, p. 119

Benefits to Physical Health:Benefits to Physical Health: Higher energy levelHigher energy level Decreased risk of getting certain diseasesDecreased risk of getting certain diseases Better performance of heart and lungsBetter performance of heart and lungs Improved strength and enduranceImproved strength and endurance Improved postureImproved posture Greater freedom of movementGreater freedom of movement Better coordinationBetter coordination Better sleepBetter sleep Better weight controlBetter weight control

Benefits continued…Benefits continued…

Benefits to Social Health:Benefits to Social Health: Additional chances to meet new peopleAdditional chances to meet new people Opportunities to share common goals with Opportunities to share common goals with

othersothers Greater ability to interact and cooperate with Greater ability to interact and cooperate with

othersothers Opportunities to use talents to help othersOpportunities to use talents to help others Ability to work more efficientlyAbility to work more efficiently

Benefits continued…Benefits continued…

Benefits to Mental/Emotional Health:Benefits to Mental/Emotional Health: Enhanced self-esteemEnhanced self-esteem Sharpened mental alertnessSharpened mental alertness Reduced stressReduced stress More relaxed attitudeMore relaxed attitude More enjoyment of leisure timeMore enjoyment of leisure time

The Elements of Fitness, The Elements of Fitness, p. 120p. 120

Body Composition- the proportions of fat, Body Composition- the proportions of fat, bones, muscle, and fluid that make up body bones, muscle, and fluid that make up body weight.weight.

Strength – the ability of your muscles to Strength – the ability of your muscles to exert a force.exert a force.

In fitness, strength is measured by the most In fitness, strength is measured by the most work your muscles can do at a given time.work your muscles can do at a given time.

By exercising to build strength, you can more By exercising to build strength, you can more easily lift heavy objects without injury or strain.easily lift heavy objects without injury or strain.

3 Standard Strength 3 Standard Strength Training Exercises:Training Exercises:

Step-ups:Step-ups: Strengthens leg musclesStrengthens leg muscles

Push-ups:Push-ups: Strengthen the muscles of your upper arms Strengthen the muscles of your upper arms

and chest.and chest.

Curl-ups:Curl-ups: Also called crunchesAlso called crunches

EnduranceEndurance Endurance – your ability to perform vigorous Endurance – your ability to perform vigorous

physical activity without getting overly tired.physical activity without getting overly tired. There are two basic types of endurance.There are two basic types of endurance.

Muscle endurance – measure of how long a Muscle endurance – measure of how long a group of muscles can exert a force without group of muscles can exert a force without tiring.tiring.

Heart and lung endurance – measure of how Heart and lung endurance – measure of how effectively your heart and lungs work during effectively your heart and lungs work during exercise and how quickly they return to exercise and how quickly they return to normal.normal.

Endurance…Endurance…

The best way to build endurance is The best way to build endurance is through through aerobic exerciseaerobic exercise – – nonstop, nonstop, rhythmic, vigorous activity that rhythmic, vigorous activity that increases breathing and heartbeat increases breathing and heartbeat rates.rates. Examples: Running, biking, and swimming.Examples: Running, biking, and swimming.

Endurance…Endurance…

The other type is The other type is anaerobic exercise – anaerobic exercise – intense physical activity that requires intense physical activity that requires short bursts of energy.short bursts of energy. Examples: Weightlifting or sprinting.Examples: Weightlifting or sprinting. Welcome to Discovery Education PlayerWelcome to Discovery Education Player

FlexibilityFlexibility

Flexibility – the ability to move joints fully Flexibility – the ability to move joints fully and easily.and easily.

Some people are more naturally flexible than Some people are more naturally flexible than others, but everyone benefits from increased others, but everyone benefits from increased flexibility.flexibility.

By doing regular, gentle stretching, bending, By doing regular, gentle stretching, bending, and twisting, you will feel more comfortable, and twisting, you will feel more comfortable, improve your posture, and reduce your risk of improve your posture, and reduce your risk of injury during strength or endurance training.injury during strength or endurance training.

Closing Closing

What are the 3 elements of fitness?What are the 3 elements of fitness? What is body composition?What is body composition? What are the two types of endurance?What are the two types of endurance?