Transcript Concepts of Health and Fitness

Concepts of Health and
Fitness
Review for CBA’S
FITT Principle
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F= Frequency: Number of
workouts per week
I= Intensity: How hard you
workout (determined by your
heart rate)
T=Time: How long the workout
was for the week
T= Type: The type of activity
you do
Aerobic vs. Anaerobic
AEROBIC:
- “With” oxygen
- Done for long
amounts of time
- Increases heart
rate … target
heart rate zone
- Strengthen
heart
ANAEROBIC:
- “Without”
oxygen
- Done for short
amounts of time
at a high
intensity
Benefits of Aerobic activity to
Lifelong Fitness
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Healthy Cardiorespiratory system
Lowered heart rate (includes resting,
exercise, recovery)
Strong healthy heart
Increased lung capacity
Relieves stress
Helps maintain a healthy weight
Longer life
Confidence
What are the 5 Components
of Fitness?
1.
2.
3.
4.
5.
Cardio Respiratory
Endurance
Muscular Endurance
Muscular Strength
Flexibility
Body Composition
Cardio Respiratory Endurance
-Ability of heart and
lungs to use and
send fuel and oxygen
to the body’s tissues
-Long periods of
moderately to
vigorous activity
-Heart rate stays up!
Muscular Endurance
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Ability of
muscles to
perform
physical tasks
over a period of
time without
becoming
fatigued.
What are your
abdominals?
Muscular Strength
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Amount of force
a muscle can
exert
Being able to lift
a large quantity
a small number
of times
Flexibility
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Ability to move joints through a full
range of motion
Body Composition
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Comparison of
lean muscle
mass and body
fat percentage
What are the FOUR stages of
exercise?
Warm-up
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Reduces chance of injury
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Loosens up muscles
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Prepares body for exercise
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Improves the range of motion
***Warm-ups are specific for different activities!
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Stretching
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Be sure to hold stretches for a long period of time!
Workout/Physical Activity
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Longest exercise stage
Cool-Down
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prevents soreness
Keeps the blood flowing thru the body which
prevents dizziness or lightheadedness
What are the 6 essential
nutrients for your body?
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Carbohydrates
Proteins
Fats (Lipids)
Vitamins
Minerals
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Water-drink often
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through out the day
How do these nutrients help
with training?
1. Carbohydrates:
* Gives the body ENERGY to MOVE
2. Fats:
*Gives the body STORED
ENERGY to BURN during a long
workout
3. Proteins:
*REPAIRS and BUILDS muscle
How can a person maintain a
healthy weight?
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Track & analyze the nutrients that
are presented in foods
Read nutritional food labels-where
do you find this?
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Ingredients listed by weight on a label
from greatest to least
Food labels are the most reliable way to
determine fats that are in a product
Maintain eating healthy
Maintain exercise
Balance caloric intake and exercise
Heart Rate & the Respiratory
System
Target Heart Rate
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Heart rate is the number of
times your heart beats in one
minute
Your target heart rate zone is
where you want your heart rate
to be when you are exercising!
Exercising in your target zone
will strengthen your heart and
give you health benefits!
Calculating Maximum &
Target Heart Rate
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220-Age =
Maximum
Heart Rate
(MHR)
Target Heart
Range is 60% 85% of MHR
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Example) If you
are 14 years
old: 220-14=206
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206 x .60 = 124
206 x .85 = 175
Range =
124-175 bpm
The Respiratory System
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Your heart and
lungs work as a
team to deliver
oxygen to the
working muscles.
The lungs are a
main component of
the respiratory
system
How do they work
together???
How is oxygen delivered to
your muscles?
Lungs
Heart
Arteries
Working
Muscles
What’s their function???
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Lungs: Part of the
respiratory system.
Take in oxygen to
carry it to all areas
in the body
Heart: Pumps blood
throughout the body.
Arteries: Absorb
oxygen and carries
blood throughout the
body
Muscles: Move the
human body.
Muscles need
oxygen and blood to
move.
THE LUNGS & HEART
How do they work together?
1.
2.
3.
4.
5.
Air enters lungs when you breathe in.
Oxygen flows over millions of tiny
blood vessels and some oxygen is
absorbed by red cells.
The blood being pumped to your
heart brings oxygen to your muscles.
Red blood cells are carried back to
the heart and lungs where the
process starts over.
The heart keeps the blood moving in
this process!
Frequency of Breathing &
Volume of Blood
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The frequency of breathing
increases when heart rate
increases to supply the needed
oxygen.
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The volume of blood circulating
in the body increases to carry
more oxygen to the muscles.
Some things we haven’t
covered …
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Basic recreational safety
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Health-Related Standards and
Percentiles
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Benefits of physical activity for
lifelong health
As we adventure outdoors this
summer, remember this…
Bicycle safety:
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wear a helmet
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ride with traffic
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obey traffic rules
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avoid riding at night
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make sure your bike is safe and working properly
Boating/Swimming safety:
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swim with a buddy
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don’t dive into shallow or murky water
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use a life jacket
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have a buddy in the boat (an adult)
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know the water: (current, waves, rocks)
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know your strength
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know where you are going
What is a safety issue with the game of
pickelball? String around the wrist
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Health-Related Standards
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Show individuals where they
should be for the 5 components
of fitness.
Percentiles – show individuals
where they are in comparison to
others.
High percentile is good!
 Low percentile shows a need for
improvement!
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For Example …
The following are mile times for 3 students:
1.
Gary 6:58
2.
Russ 8:37
3.
Lance 10:14
The minimum health-related standard for the
mile is 7:41.
Who meets standard???
GARY
What component do Russ and Lance need to
improve???
CARDIORESPIRATORY ENDURANCE
Benefits of Physical Activity
for Lifelong Health?
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Longer life
Reduce risk of health-related
diseases
Reduced stress
Better sleep
Lower resting heart rate
Better social relations
Be ready …
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Be sure to study
for the test!!!
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Test is
December 10th
& 11th