Fitness for LifeChapter 1 – Fitness and Wellness

for All

1.1 Physical Activity: A Lifestyle1.2 Fitness Through Activity

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1.1 Physical Activity: A Lifestyle Objectives -

1. Explain what physical fitness is.

2. Describe some benefits of being physically active.

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What is physical fitness?

The ability of your body systems to work together efficiently.

Efficiency – adequate in performance with a minimum waste of energy.

The ability to do daily activities with very little effort.

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Health and Wellness• Health – The state of optimal physical, mental and

social well-being.• Wellness – health has been expanded to include

wellness. Wellness is that state of being that allows you to reach your fullest potential. It includes:– Intellect– Social– Emotional– Physical– Spiritual health

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Benefits of Health and Wellness

Looking Good Feeling Good Enjoying LifeMeeting Emergencies STOP

Counting Heart Rate (HR)

• Find Pulse: Radial or Carotid

• Use your index finger and your middle finger.

• Take pulse for 1 minute.STOP

Exercise Basics• Warm-up: Before you begin an activity you should

warm-up muscles in the body.

• Stretch: You should stretch slowly, DO NOT bounce or jerk

• Cool-down: After exercise you should slow the blood flow to your muscles gradually (slowly). STOP

Resting Heart Rate (RHR)

RHR – Resting heart rate: should be taken when you

first wake up in the morning, before you do anything.

Ways to Calculate HR

1. Count HR for 15 seconds and multiply by 4. (15x4=60)

2. Count HR for 10 seconds and multiply by 6. (10x6=60)

3. Count HR for 6 seconds and add a 0 at the end of the number. (6+0=60)

* These methods are not exact, but give you a good estimate of your HR.

1.1 Check for Understanding

1. What is physical fitness?Physical fitness is the ability of your body systems to work together efficiently: being able to do daily activities with the least amount of effort: being able to carry out the typical activities of living (work) and still have enough energy and vigor to respond to emergency situations and to enjoy leisure time activities.

2. Why is fitness important for everyone?Being physically active provides many benefits to health and well-being; being inactive presents many health risks. Inactivity is a major risk factor for many diseases.

1.1 Checking for Understanding

3. How has the definition of health changed over the years?Early definitions of health focused on illness. Health was nothing more than the absence of disease. In recent years the definition of health has expanded to include wellness, a state of being that enables you to reach you fullest potential. Health and wellness includes your intellectual, social, emotional, physical, and spiritual health

1.2 Fitness through ActivityObjectives:

1. Name and describe the 5 parts of health-related physical fitness.

2. Name and describe the 6 parts of skill-related physical fitness.

3. Explain how to use the Stairway to Lifetime Fitness. STOP

The Parts of Fitness

• Health-related fitness – helps you to stay healthy (able to reach your full potential, and free of disease)

• Skill-related fitness – helps you perform well in sports and activities that require certain skills

• To be healthy you should do some activity/exercise that benefits each of the components of health related fitness.

• Hypokinetic condition- a health problem caused partly by lack of exercise.

- Heart disease- High blood pressure- Backache- Colon cancer- Being overfat

Health-Related Fitness

Cardiovascular Fitness – ability to exercise your entire body for long periods of time

Strength – amount of force muscles can applyMuscular Endurance – ability to use muscles

over a period of time without fatigueFlexibility – ability to use joints fully through a

wide range of motionBody Fat (Body Composition) – amount of

body weight that is made up of fat STOP

Skill-Related FitnessAgility – ability to change position/direction quickly

and with controlBalance – ability to keep an upright posture while

standing still or moving Coordination – ability to use your senses together with

body parts (eye-hand coordination)POWER – ability to use strength quickly Reaction – amount of time it takes to move once you

realize the need to actSpeed – ability to perform a movement or cover a

distance quickly STOP

Stairway to Lifetime FitnessStep 1 – Doing physical activity – you start out doing activities others plan for you, and progress to doing activities that you enjoyStep 2 – Getting Fit – being responsible for your own physical activity or exercise patterns without depending on othersStep 3 – Self Assessment – using self-assessment to understand current fitness levels and help in self planning of activity and fitnessStep 4 – Self-Planning – using your self assessment results to plan your own fitness and activity program for fitness improvement/gainsStep 5 – Lifetime Activity – you learn WHY activity is important, WHAT your fitness needs are, and HOW to plan for a lifetimeStep 6 – Lifetime Fitness – you are responsible for you own fitness, can use assessment skills to evaluate your personal fitness, and plan or adjust your activity program to maintain your fitness

1.2 Check for Understanding

1. Name and describe the 5 parts of health-related physical fitness.

Cardiovascular Fitness – ability to exercise your entire body for long periods of time

Strength – amount of force muscles can apply Muscular Endurance – ability to use muscles over a period

of time without fatigue Flexibility – ability to use joints fully through a wide range of

motion Body Fat (Body Composition) – amount of body weight that

is made up of fat

1.2 Checking for Understanding

2. Name and describe the 6 parts of parts of skill-related physical fitness.• Agility – ability to change direction quickly, and to control your

body’s movements.• Balance –ability to stay upright while standing or moving.• Coordination –ability to use two or more body parts together.

(Ex. Hand-eye coordination.)• Power –ability to use strength quickly.• Reaction –amount of time it takes to move/react • Speed –ability to perform a movement or cover a distance in a

short amount of time.

1.2 Checking for Understanding

3. As you climb the Stairway to Lifetime Fitness, you move from your present level of activity and fitness to ____________________________. lifetime fitness