Chapter 6 8 th Grade Physical Fitness - PowerPoint Presentation

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Chapter 68th Grade

Physical Fitness

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VocabularyFitness

Capability of the body of distrusting inhaled oxygen to muscle tissue during increased physical effort.

Effort

This concept defines how the body moves. It consists of three components:

time

(faster or slower),

force

(harder or softer), and

flow

(bound or free).

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Physical FitnessThe ability to do everyday tasks without becoming short of breath, sore, or tired.

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Components of Physical Fitness

Muscular Strength

Muscular Endurance

Cardiorespiratory

Endurance

Flexibility

Body Composition

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Muscular StrengthThe amount of force muscle apply when they are used.

Example:

If you can move a large amount of weight, you probably have good muscular strength.

Fun Fact: The U.S. Postal Service requires many of its package handlers to be able to lift as much as 70 pounds.

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Muscular EnduranceThe ability to use a group of muscles over and over without getting tired easily.

Example:

Moving and lifting furniture several times.

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Cardiorespiratory Endurance

The ability of your heart and lungs to work efficiently during physical activity.

The number of times your heart beats per minute is called

Heart Rate

.

When you are resting, your heart rate is called

resting heart rate (RHR).

Examples:

Running, walking, cross-country skiing, and cycling.

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FlexibilityThe ability to use joints easily.

Flexibility depends on three types of soft tissue:

muscles, tendons, and ligaments.

Muscle is the most elastic, or stretchy, tissue of the three.

During growth spurts, your bones grow faster than the muscles around them do. You may become less flexible.

Regular stretching can help you stay flexible.

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Body CompositionCompares the weight of fat in your body to the weight of your bones, muscles, and organs.

Women usually have a higher percentage of body fat than men do.

Why?

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Diet Activity

Acai

Berry Diet

Cabbage Soup Diet

HCG Diet

Tapeworm Diet

Atkins

Paleo

Diet

South Beach Diet

Blood Type Diet

Hollywood Diet

3-Day Diet

How does the diet claim to work?

Is the diet healthy? Why or Why Not?

Will the diet interfere with certain medications? If so, which ones and why?

Does the diet put any restrictions on a particular food group?

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Vocabulary Flexibility

The elasticity of muscles and connective tissue, which determines the range of motion of joints.

Goal

Aim: something that somebody wants to achieve. A predetermined plan of action.

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How Exercise and Diet Affect Fitness

Exercise

Any activity that maintains or improves your physical fitness.

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Exercise to Be FitDifferent activity improve different components of fitness.

For example:

Stretching does not improve your muscular strength as much as lifting weights does.

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Physical BenefitsWhen you exercise regularly….

You become stronger

Your heart and lungs work better

You’re also more flexible.

Prevent muscle weakness and shortness of breath

Prevent obesity and diseases such as: diabetes and heart disease

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Mental and Emotional BenefitsWhen you exercise for a long period of time, your brain makes a chemical called

Endorphins: make you feel calm.

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Testing Your Fitness:Monitoring Heart Rate

Target heart rate zone

is 60 to 85 percent of your maximum heart rate.

Maximum heart rate

(MHR) is the largest number of times you heart can beat while exercising.

MHR = 220 – age

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Find Your Resting Heart Rate (RHR)Find your pulse by placing you index and middle finger on the thumb-side of your wrist or on your neck, below the jaw, in front of the ear.

Count the number of times your heart beats for 10 seconds and multiply by 6.

Do this twice and average the results.

WE WILL DO THIS TOGETHER!!!!

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Testing StrengthMuscular strength and muscular endurance.

Pull-ups

Curl-ups

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Testing Cardiorespiratory Endurance

Running or walking 1 mile

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Testing FlexibilitySit-n-reach test

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Fun Fact!

President’s Council on Physical Fitness and Sports.

In 1956, President Dwight D. Eisenhower established the President’s Council on Youth Fitness after a study indicated that American children were not as fit as European children. By 1968, President Lyndon B. Johnson changed the title to President’s Council on Physical Fitness and Sports. The council promotes physical fitness as a part of a healthy lifestyle and maintains youth fitness standards that are commonly used for fitness tests today.

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Testing Body CompositionBMI (Body Mass Index) test

Weight(lbs) x 704.5 / (height)^2

Skinfold

test

Weighing someone under water

Passing a harmless electrical current through the body

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BMI DEBATE!!!

You will research in two groups whether BMI is a useful measurement of body composition.

For BMI

Examples:

Why does it work so well? Why?

Health risks for using it?

What do you need to get your BMI?

Against BMI

Examples:

Why does it NOT work so well? Why?

Is it accurate?

Is it reliable?

Is there a universal chart?

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VocabularyPersonal Fitness

The result of a way of life that includes living and active lifestyle, maintaining good or better levels of physical fitness, consuming a healthy diet, and practicing good health behaviors throughout life.

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Your Fitness GoalsWhat Do You Want To Do?

With your goals in mind, you can choose activities that will help you improve your fitness.

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Are you FITT?If you do the same exercise program for several weeks, you fitness will stop improving.

To see improvement, you need to increase the frequency, intensity, time and type of your workouts.

Frequency, Intensity, Time, & Type

Frequency: how often you exercise

Intensity: how hard you exercise

Time: how long you exercise

Type: how you exercise

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How Can You Monitor Your Progress?

Keep a Fitness Log

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Injury and RecoveryWarning Signs of Injury

Acute injury

: injury that happens suddenly.

Chronic injury

: injury that develops over a period of time.

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Injury

Type

Description

Strain

Acute Injury

Muscle

or tendon that has been overstretched or torn.

Sprain

Acute Injury

Joint in twisted suddenly and out of its normal range

of motion.

Fracture

Acute Injury

Cracked or broken

bone

Stress Fracture

Chronic Injury

Tiny fracture

that occurs because of too much exercise or bad form.

Tendinitis

Chronic Injury

Irritation of a tendon caused by too much exercise or bad form.

Common Injuries

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Recovery of InjuryRICE

Rest

Ice

Compression

Elevation

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Exercising CautionWarm up and Cool Down

Warm-up increases blood flow and loosens muscle and tendons

Cool-up helps keep muscles from tightening up and becoming sore

Stretch

Prevents injury by relaxing muscles and increasing joint flexibility.

Stretch slowly, without bouncing, hold for 10 to 30 seconds.

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Exercising CautionImprove Your Form

Doing an exercise incorrectly can hurt you.

Take a Break

Rest gives the body time to repair itself.

Don’t Exercise Alone

If you get hurt exercising alone, there probably won’t be anybody around who can help you.

Wear the Right Clothes

Shoes are probably the most important piece of fitness clothing.