CHAPTER 13 – EXERCISE & FITNESSPRIDE – Health

Mr. Theisinger – People Magazine’s Sexiest Man of the Year 1988-Present

CHAPTER OBJECTIVESStudents will be able to…

Explain benefits of physical activity

Define components of fitness

Describe types of physical activity

Develop plans for lifelong fitness

Describe phases of exercise

List safety considerations of exercise

Evaluate risks of performance enhancing substances

Identify ways to prevent over training and injuries

CHAPTER PRETEST1. Name at least 3 components of fitness.

2. What is the term for energy used at rest?

3. What is the phrase used to describe the ability of muscles to work for an extended period of time?

4. What is the formula/acronym for planning factors of fitness?

5. What is the name for the substance used as a performance enhancing drug?

6. What exercise type requires in the intake of oxygen?

7. What are the 3 domains of benefit from physical activity?

CHAPTER OVERVIEW Importance of Physical Activity

Benefits Components Types

Setting Goals for Fitness Planning a Program Phases of Exercise

Safety Exercising Safely Substances Sports-Related Injuries

CHAPTER 13-1 – IMPORTANCE OF PA Benefits of Physical Activity

Physical Psychological Social

Components of Fitness Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition

Types of PA Aerobic Anaerobic Isometric Isotonic Isokinetic

WHAT IS PHYSICAL ACTIVITY? Any movement that requires work of large muscle groups

Benfits are physical, psychological, and social

What are some examples you are familiar with?

BENEFITS - PHYSICAL Cardiovascular

Heart becomes stronger = less effort for blood flow Capillaries build and develop Blood pressure lowers Blood cholesterol lowers

Weight Maintenance Basal metabolic rate increases (energy used at rest) Reduces risk of diabetes, heart disease, and cancers

Bone Strength Increase strength and density of bones Lessens chance of osteoporosis

Balance and Coordination Improves Reduces risk of injury

BENEFITS - PSYCHOLOGICAL Endorphins – chemicals that block pain messages from reaching brain cells

Released during exercise Lead to feelings of satisfaction and pleasure

Increases: Focus Self-confidence

Decreases: Stress Depression

BENEFITS - SOCIAL Provides opportunities for fun

Allows for bonding

Can lead to new positive relationships

ASSIGNMENTComplete the provided graphic organizer on the benefits of physical activity. For each section, provide an explanation of the benefit. Under the graphic, use your synthesized information to write one paragraph that persuades a friend to exercise more often.

COMPONENTS OF FITNESS Cardiorespiratory Endurance

Muscular Strength

Muscular Endurance

Flexibility

Body Composition

CARDIORESPIRATORY ENDURANCE Heart, lungs, and blood vessels distribute nutrients and remove wastes

adequately during fitness

Regular exercise improves endurance

More blood is pumped as heart muscles become stronger

Lung efficiency develops as endurance builds

MUSCULAR STRENGTH Ability of muscle to produce force

Measured by the amount that can be lifted

Requires exertion of muscles for short periods of time

MUSCULAR ENDURANCE Ability of muscles to work for an extended period of time

How many repetitions can be completed is a measure

How long a weight can be held is a measure

Can include everyday activities such as walking or raking

FLEXIBILITY Moving a joint through its entire rate of motion

Should vary depending upon the joint type

Helps reduce risk of injury

BODY COMPOSITION Best indicator of fitness

BMR - Amount of fat tissue compared to lean tissue (e.g., muscles & bones)

Weight can be gained during lifting

TYPES OF PHYSICAL ACTIVITY Aerobic Exercise – ongoing activity that increases breathing and heart rate

Increases oxygen intake Should be 20 minutes or more

Anaerobic Exercise – intense activity lasting for a few seconds to a few minutes Development of muscular strength

Isometric Exercise – contraction with very little movement Strengthens muscles

Isotonic Exercise – contracting and relaxing muscles through range of motion Develops muscular strength and endurance

Isokinetic Exercise – muscle contraction at a constant rate Fitness machines that provide resistance

TYPES OF PHYSICAL ACTIVITYAerobic Anaerobic Isometric Isotonic Isokinetic

ASSIGNMENT – 13-11. What are 3 physical activities that are not sports?

2. What are 4 physical benefits of physical activity?

3. What are 3 psychological benefits of physical activity?

4. What are 2 social benefits of physical activity?

5. What are the 5 types of physical activity?

6. What is the best way to measure the fitness of an individual?

CHAPTER 13-2 – SETTING GOALS Planning a Program

Define Long-Term Goals Define Short-Term Goals Develop Plan FITT Formula Monitor Progress Alter As Necessary

Phases of Exercise Warming Up & Stretching The Workout Cooling Down & Stretching

LIFELONG FITNESS There is a need to stay healthy and fit as you age

Definition of a goals with a plan will aid in lifelong fitness

STEP 1: DEFINE LONG-TERM GOALS Choose activities you enjoy as you age

Vary activities

Combine activities with social activities

STEP 2: DEFINE SHORT-TERM GOALS Focus on areas where you would like to improve

Refer to types of fitness for areas

Make goals specific to allow for measurement

Make goals realistic to motivate yourself

Adjust goals as necessary

STEP 3: DEVELOP PLAN Create a typical schedule of fitness activity

Figure in the best days and times for fitness

Other considerations: Current health Budget Where you live

STEP 4: FITT FORMULA Allows you to evaluate and improve components of fitness

Frequency – amount of times per week

Intensity – how hard you are working out

Time – amount spent on working out

Type – should correspond to goals but also vary

STEP 5: MONITOR PROGRESS Identify areas to measure components of fitness

Chart fitness regularly to analyze results

Be aware that weight gain may occur as muscles build

Use resting heart rate as indicator of fitness

STEP 6: ALTER PLAN Increase components of FITT formula to adjust for body and endurance

changes

Include healthy eating habits into your plan

PHASES OF EXERCISE Warming Up – 5 to 10 minutes of slow movement

Stretching – 5 to 10 minutes (if desired)

Workout – follow FITT formula At least 20 minutes if cardiorespiratory At least 30 minutes if strength/endurance

Cooling Down – 5 to 10 minutes of slow movement

Stretching – 5 to 10 minutes (if desired)

ASSIGNMENT – 13-21. What are the 6 steps of developing a fitness plan?

2. What are the 4 factors of the FITT formula?

3. What are the phases of an exercise session?

4. Would you include stretching in your work outs? Why or why not?

CHAPTER 13-3 – SAFETY WITH PA Exercising Safely

Medical Care Safety Equipment Surroundings Weather Proper Water & Food

Avoiding Harmful Substances Dietary Supplements Anabolic Steroids

Sports-Related Injuries Overtraining Injuries

EXERCISING SAFELY Medical Care – begin with a visit to the doctor

Safety Equipment – choose equipment for activity Clothing should be comfortable, unrestricted, Wear proper footwear Wear protective gear when appropriate

Surroundings – consider where you live and other people

Weather – begin at a slightly cool temperature and allow for adjustment

Food and Water – be sure to intake adequate amounts

AVOIDING HARMFUL SUBSTANCES Dietary Supplements – product contains nutrients that may be lacking in

the diet Many include promises of improved performance Do not have to undergo testing No guarantee to claims May include harmful substances

Anabolic Steroids – artificial forms of hormones such as testosterone May damage organs May cause cancer May cause depression May lead to sports bans or other punishments

PREVENTING SPORTS-RELATED INJURIES Overtraining – exercising too long or intensely without rest

Signs: Fatigue Nausea Vomiting

Stick to consistent schedule to avoid Exercise at comfort level

Sports-Related Injuries – injuries from repetition Tendonitis Fractures Sprains & strains Use RICE and allow time for healing

ASSIGNMENT – 13-31. What is the main factor leading to sports-related injuries?

2. What can be done to treat sports-related injuries?

3. What are anabolic steroids?

4. What are 3 areas to focus on when identifying safety equipment?

5. What are 2 considerations to make when exercising to ensure safety?