Chapter 9: Fitness
Section 1 Benefits of Fitness
A. Physical activity reduces the risk of diseases such as obesity and heart disease.
1. It can also reduce the risk of joint problems later in life.
2. More than half the adults in the U.S. are not active on a regular basis and 25% are completely inactive.
3. Young people need at least 60 minutes of physical activity on most days to stay healthy.
a. Surveys show only 1/3 of HS students meet this need.
B.. The term fitness means______
______.
1. Ordinary tasks may strain an unfit person, but a fit person is able to carry them
out.
C. Fitness contributes to all aspects of health and wellness.
Section 2 The Path to Fitness: Conditioning
A. The path to fitness is through physical conditioning
B. Components of Fitness
1. ______
2. ______
3. ______
4. ______
5. ______
C. The overload principle
1. Whatever type of training you are doing, you can apply the overload principle.
2. Your body responds to overload in a positive way. It gets itself in better shape
to meet the demand next time.
3. You can apply overload by using the progressive overload principle
A. Increase the frequency- ______
B. Increase the intensity- ______
C. Increase the Duration- ______
4. You can pick one or a combination depending on your preference
5. Never try to do too much too soon, exercise to a point that is slightly beyond what
is comfortable.
D. Principles of a warm up and cool down
1. Warm Up
A. The body needs to prepare for activities in two ways
1) it needs the proper fuels
2) It also needs to warm up the muscles and connective tissues, so that they will
Stretch without tearing.
3) To warm up, do some light activity to warm the muscles and get a light sweat
going.
4) After a warm up, you should stretch properly
A) Plastic Vs. Elastic Stretching.
2. Cool Down
A. The body needs to cool down, so it can relax
B. A cool down also allows blood to circulate freely, cooling the body
C. A stretch can also be included in the cool down, to prevent muscle cramps
and soreness that might otherwise occur.
D. A cool down can consist of any light activity.
Section 3 Gaining Cardiovascular Endurance
A. Aerobic Activity
1. Cardiovascular endurance training is aerobic—it demands ______.
2. The more a person performs cardio endurance activities, the better the heart and lungs
become at delivering oxygen.
3. Not all activities are aerobic.
a) activity that lasts a short time, but is very intense is called anaerobic activity
b) anaerobic- energy producing processes that do not use oxygen.
B. Aerobic vs Anaerobic Activity
1. Aerobic activities consist of long duration activities such as:______
______
2. Anaerobic activities consist of short intense activities such as: ______
______.
C. Principles of Cardiovascular endurance training
1. Pulse rate
a) the average resting pulse rate for teenagers and young adults is around ______beats
per minute.
b) a slow resting pulse rate means the cardiovascular system is healthy.
c) Active people can have pulse rates of 50 or lower.
d) find your resting heart rate and write it here ______
D. Activities to gain cardiovascular endurance.
1. You must work in the range of your target heart rate, at a minimum of 20 minutes, three
times a week.
2. To find your target heart rate
a) Subtract you age from 220 ______
b) Multiply the answer to letter a) times .8 ______
c.) Now multiply the answer to letter b) times .6 ______
d) your target heart rate is between ______and ______.
3. When you first start, you will find that you get to your target heart rate very fast
a) as you get in better shape, it will take longer to get into your target heart rate.
4. Which activities should you do?
a) you can only develop cardiovascular fitness by doing aerobic activities
b) These activities must:
1) Be steady and constant
2.) Use large muscle groups, such as ______
______
3.) Be uninterrupted and last for at least 20 minutes.
5. Some activities to help you gain cardiovascular endurance are.
a) ______
______
______.
E. The Rockport Walk Test
1. Measures VO2 Max-
Fitness can be measured by the volume of oxygen you can consume while exercising
at your maximum capacity. VO2max is the maximum amount of oxygen in millilitres, one can use in one minute per kilogram of body weight. Those who are fit have higher VO2max values and can exercise more intensely than those who are not as well conditioned
2. Equation to determine VO2 Max using the Rockport walk test
a. The formula used to calculate VO2max is:
· 132.853 - (0.0769 × Weight) - (0.3877 × Age) + (6.315 × Gender) - (3.2649 × Time) - (0.1565 × Heart rate)
Where:
· Weight is in pounds (lbs)
· Gender Male = 1 and Female = 0
· Time is expressed in minutes and 100ths of minutes
· Heart rate is in beats/minute
· Age is in years
VO2 Max Assessment
Female (values in ml/kg/min)
Age / Very Poor / Poor / Fair / Good / Excellent / Superior13-19 / <25.0 / 25.0 - 30.9 / 31.0 - 34.9 / 35.0 - 38.9 / 39.0 - 41.9 / >41.9
20-29 / <23.6 / 23.6 - 28.9 / 29.0 - 32.9 / 33.0 - 36.9 / 37.0 - 41.0 / >41.0
30-39 / <22.8 / 22.8 - 26.9 / 27.0 - 31.4 / 31.5 - 35.6 / 35.7 - 40.0 / >40.0
40-49 / <21.0 / 21.0 - 24.4 / 24.5 - 28.9 / 29.0 - 32.8 / 32.9 - 36.9 / >36.9
50-59 / <20.2 / 20.2 - 22.7 / 22.8 - 26.9 / 27.0 - 31.4 / 31.5 - 35.7 / >35.7
60+ / <17.5 / 17.5 - 20.1 / 20.2 - 24.4 / 24.5 - 30.2 / 30.3 - 31.4 / >31.4
Male (values in ml/kg/min)
Age / Very Poor / Poor / Fair / Good / Excellent / Superior13-19 / <35.0 / 35.0 - 38.3 / 38.4 - 45.1 / 45.2 - 50.9 / 51.0 - 55.9 / >55.9
20-29 / <33.0 / 33.0 - 36.4 / 36.5 - 42.4 / 42.5 - 46.4 / 46.5 - 52.4 / >52.4
30-39 / <31.5 / 31.5 - 35.4 / 35.5 - 40.9 / 41.0 - 44.9 / 45.0 - 49.4 / >49.4
40-49 / <30.2 / 30.2 - 33.5 / 33.6 - 38.9 / 39.0 - 43.7 / 43.8 - 48.0 / >48.0
50-59 / <26.1 / 26.1 - 30.9 / 31.0 - 35.7 / 35.8 - 40.9 / 41.0 - 45.3 / >45.3
60+ / <20.5 / 20.5 - 26.0 / 26.1 - 32.2 / 32.3 - 36.4 / 36.5 - 44.2 / >44.2
Section 4 Gaining Flexibility
1. If the body is flexible, it can move as it was designed to move and will bend instead of tearing or
breaking in response to sudden stress
2. Flexibility depends on ______of muscles and connective tissues, and on the health
of joints.
3. Range of Motion
A. Each joint has its limits on how far it can move
B. A joints range of motion is determined by the shape of its bones, and the placement
And condition of the connective tissue.
1) Bones and elbows move in two directions only, whereas the hip and shoulder
permit movement in many directions.
C. A flexible joint moves smoothly through its entire range of mot
4.Stretching Techniques
A. When you stretch, the goal is to get limber, not to push your joints beyond their
Range of motion.
B. Stretch to the point of where you feel tightness and not pain.
C. Stretch in smooth motions, do not bounce
1) Bouncing can cause overstretching or tear a ligament until it no longer supports
a joint.
D. Never stretch a cold muscle, do some type of light warmup and then stretch
E. Dynamic and Static Stretching
1) ______stretching – stretching while stationary, isolating the
muscle you want to stretch.
2) ______stretching- stretching while on the move, doing a natural
activity that stretches several groups of muscles at a time.
Section 5 Gaining Muscle Strength and Endurance.
1. Strength Conditioning
A. Two ways to gain muscular strength and endurance are :
1. ______- using weights and machines to provide resistance
against which the muscles can work.
2. ______- exercises that develop muscle strength and
endurance by using the body’s parts as weights pulled or pushed
against gravity. Examples of this are ______, ______
and ______.
B. Setting Goals
1. you can develop a work out with specific goals in mind for weight training.
2. Weight training does not have to produce big, bulky muscles.
3. You should determine what you are looking for before beginning a program
and tailor the program to your needs.
C. Weight Training Principles
1. Sets and Reps
a) A repetition is each time you do a lift once.
b) A set is a group of reps
2. Training for strength and Training for endurance
a) To develop strength, do more weight and less reps
b) to develop endurance, do less weight and more reps
3. Make sure you breathe as you perform each rep
4. Work the muscle in a full range of motion
5. Work the muscles equally
a) You should work both sides of the body equally, but also you should do
a total body workout, and not just isolate one muscle that you want to work
on.
6. Never perform a lift without the supervision of someone who knows what their
doing.
7. Never begin an exercise routine without the advice of someone who has been
trained to develop exercise routines.
D. Strength sought from Steroids and HGH
1. Steroids- ______
______
2. using steroids and HGH can improve muscle strength and endurance, but they have dangerous side effects and can cause death.
3. Effects of Steroids
a. Higher levels of blood fats which can increase risk of heart disease
b. Cancerous liver tumors
c. Permanent changes in the reproductive system
d. In males, testicles shrink
e. In females, they cause excessive hair growth and voice changes
f. Mood swings
g. Depression
h. Excessive acne
Body Composition
A. Your body’s weight reflects its composition—the total mass of its bones, muscles, fat, fluids, and other tissues.
B. Body composition is divided into two separate types
1. ______- is comprised of all the body’s non fat tissue which includes bone, water, muscle and tissues
2. ______- fat located within the body
C. Body Mass Index (BMI)- ______
______
1. BMI takes into account both age and gender because normal body fatness changes during growth and differs between males and females.
2. To calculate BMI- Multiply your weight by 703, and then divide by your height in inches squared.
3. See chart on page 205 with results
Section 6 Preventing Sports Injuries and Heat Stroke
A. To prevent sports injuries, you should exercise properly and build fitness slowly.
1. You should also be consistent in your workouts and get enough rest
B. Dehydration
1. Muscles heat up during exercise because they are burning fuel.
a) to help control the body’s temperature, blood flows through the muscles and
carries heat to the skin.
b.) Surrounding air and the evaporation of sweat carries the heat away.
2. On Humid days the sweat does not evaporate well, causing body heat to build up.
a) The body then sweats even more to help cool itself off.
b) this heavy sweating can be extremely dangerous, because fluid loss beyond a
certain point can cause cells to stop functioning.
3. Dehydration causes muscles to weaken and an athlete needs to take in more water.
4. The athlete should strive to stay hydrated at all time
a) at least one half ounce of water for each pound of body weight should be
consumed daily.
C. Dangers of Overheating
1. Overheating progresses through several stages
2. Early symptoms may be just swelling of the hands and feet or cramps
3. Then comes heat exhaustion, and finally heat stroke.
a) Heat Exhaustion- ______
______.
b) Heat Stroke- ______
______.
4. Symptoms of heat exhaustion:
a) headaches, nausea, dizziness, chest pains
D. Specific Sports Injuries and prevention (powerpoint presentation)