PHYSICAL FITNESS WHY SHOULD I CARE ABOUT PHYSICAL FITNESS?

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Muscular Strength• What Is Muscular Strength? The amount of

force muscles apply when they are used is called muscular strength.

• Measuring Muscular Strength Muscular strength can be measured as the amount of weight you can lift. Strong muscles support bones and joints.

Muscular Endurance• What Is Muscular Endurance? Muscular

endurance is the ability to use a group of muscles over and over without getting tired easily.

• Difference Between Strength and Endurance Muscular strength lets you lift something heavy. Muscular endurance lets you lift it over and over again.

Cardiorespiratory Endurance

• What Is Cardiorespiratory Endurance? Cardiorespiratory endurance is the ability of your heart and lungs to work efficiently during physical activity.

• Measuring Cardiorespiratory Endurance Recovery time is how long it takes your heart rate to return to resting heart rate (RHR) after activity. You can use RHR and recovery time to measure your cardiorespiratory endurance.

Aerobic activity improves cardiorespiratory endurance.

Flexibility

• What Is Flexibility? Flexibility is the ability to use joints easily.

• Staying Flexible To stay flexible, you need to lengthen the tissues around a joint, especially the muscles. Regular physical activity is usually enough to stay flexible.

Each joint in the body is a complex combination of bones, muscles, ligaments, and tendons.

Body Composition

• What Is Body Composition? Body composition compares the weight of fat in your body to the weight of your bones, muscles, and organs.

• Achieving Good Body Composition Activity and good nutrition are the keys to good body composition. If you get regular physical activity, you can have good body composition.

Exercise to Be Fit

• Improving Fitness To improve your fitness, you need to exercise your body more than you normally do.

• Choosing Activities Different activities improve different components of fitness. For example, stretching does not improve your muscular strength as much as lifting weights does.

How many days is the most efficient amount to exercise?

Lesson 2 How Exercise and Diet Affect Fitness

Eating Well to Exercise Well

• Food Is Fuel You need to eat well to get the most from exercise. Food is fuel for physical activity.

• What Not to Eat Junk food and foods high in fat don’t provide good fuel. Not eating enough food also hurts how well you exercise. If you don’t eat enough food, you won’t have enough energy to keep going.

Bread and Pasta- Provide most of the energy for our body to do work…complex carbohydrates allow for long lasting energyMeats/Beans/Fish- Provide protein that help repair and build muscles/bonesDairy- provides calcium which strengthens bonesFruits and Vegetables- Provide quick energy sources along with minerals and vitamins that help all body systems

The Benefits of Exercise

Journal Writing:

• Reflect on your exercise habits…• What do you do for exercise?• Why do you exercise? What do you

get out of it?• Who do you exercise with?• What is one thing that keeps me

from exercising more?

Physical Benefits

• Regular Exercise Regular exercise offers the following benefits to your physical fitness:1. increase in strength2. increase in cardiorespiratory endurance3. improvement of flexibility4. improvement of body composition5. improves coordination

Mental and Emotions Benefits

• Feeling Good Regular exercise offers the following benefits to your mental and emotional health:1. feeling of calmness2. improves alertness3. helps you deal with stress4. improves self-esteem

Social Benefits

• Making Friends Regular exercise offers the following benefits to your social health:1. chance to meet new people2. opportunities to develop friendships3. opportunity to work as a team

Testing Your Fitness

Why Test Your Fitness?

• Knowing Your Strengths and Weaknesses Knowing your fitness strengths can help you choose new activities to try. Knowing your weaknesses helps you plan to improve your physical fitness.

• Seeing Improvements Regular fitness testing also helps you check for changes in your fitness.

Monitoring Heart Rate

• Target Heart Rate Zone You can estimate your target heart rate zone by using the following equations:

MHR = 220 - age60% of MHR = MHR x 0.6

85% of MHR = MHR x 0.85

Strength, Endurance, and Flexibility

• Testing Your Physical Fitness Some of the most common ways to test physical fitness are:1. Muscular strength and muscular endurance

are tested with pull-ups and curl-ups.2. Cardiorespiratory endurance is tested by

running or walking 1 mile.3. Flexibility is tested using the sit-and-reach

test.

Estimating Body Composition

• What Is Body Composition? Body composition compares fat weight to lean weight in your body.

• The Body Mass Index The body mass index (BMI) is a formula that uses height and weight to estimate body composition.

Lesson 4 Testing Your FitnessChapter 6

A high BMI indicates that the ratio of fat weight to lean weight is high.

Lesson 5 Your Fitness Goals

What Do You Want to Do?• Choosing an Activity Most people choose

activities they think are fun. If you are having fun, you are less likely to quit.

• Setting Goals If you are trying to improve your fitness, try setting fitness goals. For example, you may want to improve muscular strength. If so, set a goal to be able to lift a certain amount of weight.

What Affects Your Goals

• Risks vs. Benefits As you set goals, you need to balance the risks against the benefits of physical activity.

• Your Parents and Friends Pay attention to how your parents and your friends affect your goals. Parents and friends can be very supportive of your fitness goals.

How Will You Achieve Your Goals?

• Making a Plan A good fitness plan improves physical fitness over a long period of time. Set a series of short-term goals that lead to a long-term goal. You will get a sense of accomplishment when you meet your short-term goals.

Are You FIT?

• Improving Fitness To see improvement in your fitness, you need to increase the frequency, intensity, and time of your workouts:1. Frequency is how often you exercise. 2. Intensity is how hard you exercise. 3. Time is how long you exercise.

How Can You Monitor Your Progress?

• Fitness Logs To check your progress, you should test yourself often. Record your results in a fitness log.

• Recording Workouts You should also record how long your workouts last in your fitness log. You can include information about your heart rate, how you felt during your workout, and the weather conditions if you were outside.

Lesson 6 Injury and Recovery

Warning Signs of Injury

• Pay Attention to the Signs Six warning signs of injury are:1. joint pain2. tenderness in a single area3. swelling4. reduced range of motion around a joint5. muscle weakness6. numbness or tingling.

Recovery from Injury

• RICE RICE is the treatment for most injuries. It is also useful while you heal. RICE stands for: 1. rest2. ice3. compression4. elevation

Lesson 7 Exercising Caution

Warm-Up and Cool-Down

• Warming Up A warm-up gets you ready for exercise. It increases blood flow and loosens muscles and tendons.

• Cooling Down A cool-down helps your body return to normal after exercise. It helps the heart return to its resting rate.

Stretch

• How to Properly Stretch Stretch after a warm-up or cool-down. Stretch slowly, without bouncing. Stretches should be held about 10 to 30 seconds.

Don’t Go Too Fast

• Know Your Limits Working too hard often leads to acute injuries, such as strains and sprains. Long workouts are also risky. The body gets too tired. You can lose concentration and get hurt.

Improve Your Form

• Poor Form Poor form may put a lot of pressure on your muscles, joints, and bones. Using poor form over a long period of time can cause chronic injuries, such as tendonitis.

• Learning the Correct Form You should talk to your teacher or coach before trying a new exercise. He or she can show you the correct form and help you learn it.

Take a Break

• Let Yourself Recover Rest and recovery are important parts of a fitness program. Rest gives the body time to repair itself. Rest should be planned along with exercise in your fitness program.

Wear the Right Clothes

• Special Clothing Many sports have special clothing needs. For example, football and hockey jerseys need to be large enough to go over safety equipment.

• Consider the Weather Always consider the weather when you are dressing for physical activity. Dress in layers if the weather may change.

Use Your Safety Equipment

• Let Yourself Recover Safety equipment serves two purposes:1. Safety equipment lets you try activities that would otherwise be unsafe.2. Safety equipment protects you in activities that are generally safe but in which accidents could happen.

Don’t Exercise Alone

• Why Exercise with a Partner? If you get hurt while exercising alone, there probably won’t be anybody around who can help you. If you have friends around, they can help you or go get help.