Transcript Chapter 6 8th Grade - Lee County Schools

Chapter 6
8th Grade
Physical Fitness
Vocabulary
• Fitness
▫ 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).
Physical Fitness
• The ability to do everyday tasks without
becoming short of breath, sore, or tired.
Components of Physical Fitness
1.
2.
3.
4.
5.
Muscular Strength
Muscular Endurance
Cardiorespiratory Endurance
Flexibility
Body Composition
Muscular Strength
• The 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.
Muscular Endurance
• The ability to use a group of muscles over and
over without getting tired easily.
• Example:
▫ Moving and lifting furniture several times.
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.
Flexibility
• The 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.
Body Composition
• Compares 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?
Diet Activity
1. Acai Berry Diet
2. Cabbage Soup Diet
3. HCG Diet
4. Tapeworm Diet
5. Atkins
6. Paleo Diet
7. South Beach Diet
8. Blood Type Diet
9. Hollywood Diet
10. 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?
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.
How Exercise and Diet Affect Fitness
• Exercise
▫ Any activity that maintains or improves your
physical fitness.
Exercise to Be Fit
• Different activity improve different components
of fitness.
• For example:
▫ Stretching does not improve your muscular
strength as much as lifting weights does.
Physical Benefits
• When 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
Mental and Emotional Benefits
• When you exercise for a long period of time,
your brain makes a chemical called
▫ Endorphins: make you feel calm.
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
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!!!!
Testing Strength
• Muscular strength and muscular endurance.
▫ Pull-ups
▫ Curl-ups
Testing Cardiorespiratory Endurance
• Running or walking 1 mile
Testing Flexibility
• Sit-n-reach test
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.
Testing Body Composition
• BMI (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
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?
Vocabulary
• Personal 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.
Your Fitness Goals
• What Do You Want To Do?
▫ With your goals in mind, you can choose activities
that will help you improve your fitness.
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
How Can You Monitor Your Progress?
• Keep a Fitness Log
Injury and Recovery
• Warning Signs of Injury
▫ Acute injury: injury that happens suddenly.
▫ Chronic injury: injury that develops over a
period of time.
Common Injuries
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.
Recovery of Injury
• RICE
▫
▫
▫
▫
Rest
Ice
Compression
Elevation
Exercising Caution
• Warm 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.
Exercising Caution
• Improve 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.