Do Now

List as many reasons you can think of as to why flexibility is an important components of health related fitness

CHAPTER SIXFLEXIBILITY

The rubber band theory applies to each of us; we will be no good until stretched.

Objectives

How is joint movement limited?

Why is flexibility important?

What is the difference between static stretching and dynamic stretching?

Chapter 6 Vocabulary

point at which 2 bones come together

strong, fibrous tissue which attaches one bone to another

meaty tissue surrounding bones

soft tissues that anchor muscles to bones

slowly moving a muscle to its stretching point and holding the position for 15 seconds

stretching done in continuous, slow, and controlled manner

joint—

ligament—

muscle—

tendon—

static stretching—

dynamic stretching—

Vocabulary

stretching that involves bobbing, bouncing or jerky movements which use the body's momentum

form of stretching in which a partner pushes the body beyond the initial limit

isostatic stretching—

ballistic stretching—

What Is Flexibility?

The ability to move body joints through a full range of motion.

Joints of the Human Body

Point at which 2 bones come together

Types Pivot-permits a rotating motion (neck) Gliding-allows bones to slide over one

another (wrist and ankle) Hinge-permit a back and forth motion

(elbow, knee) Ball and socket-allows movement in

many different directions (hip and shoulder)

Examples of Types of Joints

Joint Movement Direction is limited by bone structure and

can’t be modified

Range of motion is limited by soft tissue and is modifiable through flexibility exercises

What Limits Flexibility?

Ligament — strong fibrous tissue that attaches one bone to another

Muscle — meaty tissue surrounding bones

Tendon — anchors muscle to bone

Why Is Flexibility Important? To Live a healthy and functional life

Loss of flexibility occurs gradually

Why Is Flexibility Important? Needed in daily living

Reduces chance of injury-a lack of flexibility can result in joint or muscle injury during exercise or daily activities

Prevent post pain exercise –by warming-up and cooling-down sessions

Increases capacity of joint to move

Helps relieve muscle soreness-relaxes tense muscles

Why Is Flexibility Important?

Helps reduce chance of developing low back pain-reduces aches and prevents low back problems in adulthood

Helps relax muscle tightness from injury, fatigue, and emotional tension

Safety Precautions and Injury Prevention

• Avoid ballistic stretching

• Avoid Using partners

• Avoid increasing drastically (must be gradually)

• Avoid imitating stretching ability of others

• Stretch all major muscle groups to include opposing muscle groups

• Include flexibility with cardio and muscular strength and endurance programs to avoid

muscle imbalance

Harmful Stretching Positions

* Head circles

* Arm circles

* Plow

* Sitting Quadriceps stretch

* Four-count toe touch

* Hurdle stretch

* Deep knee bends

Types of Stretches

Static Involves slowly moving the muscles to its

stretching point & holding this position for 15-30 seconds

Dynamic Similar to static, is done in continuous, slow

& controlled manner

Types of streches

Ballistic Involves bobbing, bouncing or jerky

movements that use the body's momentum Sometimes harmful because you exceed

the muscles stretching point Prioceptive Neuromuscular Facilitation

(PNF) Based on contract & relax techniques Require the help of another person

Principle of Specificity

Stretching exercises will improve flexibility only in joints exercised

Flexibility is specific to each:

1. Individual 2. Joint 3. Sport

Do Now

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O b e s i t y

H e a r t R a t e

P u l s e

A e r o b i c

B l o o d P r e s s u r e

CARDIOVASCULAR FITNESS

Chapter 7

Chapter 7 Vocabulary

caused by pressure of blood on an artery wall; corresponds to heart beat

heart rate just after waking in the morning, before getting out of bed

heart rate after exercise

measure of blood force against the walls of the arteries

condition in which fatty deposits build up on inner walls of arteries, causing narrowing of the arterial passageway

pulse—

resting heart rate—

recovery heart rate—

blood pressure—

atherosclerosis—

Vocabulary

heart rate that should not be exceeded during exercise; found by subtracting one's age from 22060 to 90 percent of the maximum heart rate; results in greatest cardiovascular benefits from exercise“with oxygen;” term refers to energy-producing biochemical pathways in cells that use oxygen to produce energy“without oxygen;” term refers to energy producing biochemical pathways in cells that do not require oxygen to produce energy

maximum heart rate—

target heart rate—

aerobic—

anaerobic—

Cardiovascular Fitness

A. Respiratory SystemA. Lungs

A. Increase need for oxygen

B. Cardiovascular SystemA. Heart, blood, and blood vessels

A. Increase in heart rate

Cardiovascular Fitness

Holds up to ~ 12 pints blood Chambers of the heart (Left ventricle

forces blood through arteries, Right pumps returning blood to lungs

Why Is Cardiovascular Fitness Important?

Increases energy level

Look good

Ability to provide oxygen continuously to working muscles over an extended time

Monitoring the Heart Heart rate is affected by

position activity level body size

Taking Pulse/ Resting Heart Rate/ Recovery Heart Rate

Pulse – pressure of the blood on the artery wall, corresponding to your heart beat

Taking pulse – wrist and neck

Average Heart RatesElderly• ~ 50 – 65 BPM

Adult Males• ~ 70 BPM

Adult Females• ~ 75-80 BPM

Children• ~ 100 BPM

Newborns• ~ 140 BPM

Blood Pressure

Systolic• When the

heart beats

Diastolic• When the

heart is relaxed

• The measure of force against the walls of the arteries

• Normal Range: 120

80

Blood Pressure

One hour 60 BPM times 60 mins = 3600 beats 80 BPM times 60 mins = 4800 beat

Difference of 1200 beats

One day 60 BPM times 1440 mins = 86400 beats 80 BPM times 1440 mins = 115200 beats

Difference of 28800

Blood Pressure RecommendationsBlood Pressure

CategorySystolic

mm Hg (upper #) 

Diastolicmm Hg (lower #)

Normal less than 120 and less than 80

Prehypertension 120 – 139 or 80 – 89

High Blood Pressure(Hypertension) Stage

1140 – 159 or 90 – 99

High Blood Pressure(Hypertension) Stage

2160 or higher or 100 or higher

Hypertensive Crisis(Emergency care

needed)Higher than 180 or Higher than 110

Resting Heart Rate

Should be taken in the morning before getting out of bed

While in a sitting or lying position AHA has established that between 60 –

100 BPM are normal However, people with RHR over 70 have a

greater risk of heart attacks

Recovery Heart Rate

The amount of time it takes your heart to return to a normal rate

Should drop to ~120 BPM in 5 minutes after the workout session Then ~100 BPM in 10 minutes

TARGET HEART RATE (THR)THR zone - to obtain greatest cardiovascular benefits

THR is a desired level of intensity

Two formulas to determine THR range

Percent of Maximum heart rate (60% to 90 %)

Maximum Heart Rate

220 – your age= Max Heart Rate

220 – 16= 204 beats per minute

Target Heart Rate Formula

Safe Low End

• (220-age) x 60% = Lower Limit

• (220-16) x 60% = Lower Limit

• (204) x 60 % = Lower Limit

• 122.4

Target Heart Rate Formula

Safe High End

• (220-age) x 90% = Upper Limit

• (220-16) x 90% = Upper Limit

• (204) x 90 % = Upper Limit

• 183.6

Heart Rate Reserve

• Percent of Heart Rate Reserve- most accurate, takes into account resting heart rate

• Exercise HR = % of target intensity (HRmax – HRrest) + Hrrest

• For example: Target intensity 70 % HRR for a person with HRmax 201 bpm and HRrest 50 bpm

Exercise HR= 70% (201-50=151) + 50Exercise HR=155 bpm

BENEFITS OF CARDIOVASCULAR FITNESS

Strengthens heart

Reduces atherosclerosis

Less prone to heart disease

Muscles do not tire as easily due to receiving O2

Cardiovascular Disease

~40% of Americans die from it each year

The way you live now will effect the way your body is 20-30 years from now

Clots (Thrombosis) cause: Heart attacks Strokes

http://apps.nccd.cdc.gov/giscvh/

Cardiovascular Disease

Risk Factors Inactivity Obesity High Blood Pressure High Levels of Cholesterol Stress & Tension Smoking Sex of Individual Heredity Age

CONTROLLABLE!

Summarizer 3-2-1

On a small sheet of paper complete the following

3- List 3 benefits of Cardiovascular fitness

2- List 2 places to take pulse on your body

1- List 1 way to avoid cardiovascular disease (Risk Factor)