Fitness
Health
• Physical Fitness– the ability to carry out daily tasks easily and have
enough reserve energy to respond to extra demands.
• Biorythm– a person’s natural energy cycle.
• Metabolism– the rate at which the body utilizes food
energy/calories.
• Basal metabolism– the minimum amount of energy required to maintain
the life processes in the body.
• Body Composition
– the percentage of fat tissue and lean tissue in
the body
– Essential vs
M -- 2 - 4%
F --10 - 12%
Excess Fat vs
6 - 17%
14 - 24%
Obese
>26%
>32%
• Ectomorph– a person who is long-boned and has a lean
body build.
• Mesomorph– a person who has a muscular body build
• Endomorph– a person who has a greater percentage of
fatty tissue and a “round” appearance.
Strength Training –
- exercise to increase strength (size)
- increases lean body mass (metabolism)
- increases bone density (osteoporosis)
Anaerobic Exercise– exercise occurring in the absence of oxygen
Aerobic Exercise– exercise which requires continuous use of
oxygen for 20+ minutes
• Resting Heart Rate– Number of times your heart beats per minute
– Usually a number between 60-90
• Maximum Heart Rate– 220 minus your age.
• Target Heart Rate– 220 – age x percentage level you wish to
work out
– Usually a number between 65% and 85%
Safety issues when working out
Equipment?
Weather?
Injuries?
Muscle Injuries
Strains – tearing of
muscle fibers
Contusion – rupturing of
blood vessels
Tendonitis –
inflammation of
tendons
Cramps
• Tonic– continuous contraction
– caused by dehydration
Skin Injuries
• BLISTER
continuous rubbing
over the surface of
the skin that causes a
collection of fluid
below the epidural
layer
Bone Injuries
Sprain – occurs to a
ligament
Fracture – break in
continuity of a bone
Subluxation – bone
comes out of socket
but goes back on its
own
Dislocation – bone
comes out of socket
and needs help going
back
Asthma
• Narrowing of the
bronchial tubes with
secretion of mucous.
• Causes – pollen,
allergies, changes in
temp (warm to cold, moist
to dry), stress
• Signs/ Symptoms –
problems with inhaling,
want to sit leaning
forward
Hernia –
Protrusion of body
cavity contents
through the
abdominal wall
Concussions
Contusion to the brain
caused by a blow to
the head.
Mouth guards can
reduce the risks of
receiving one
Treatment
Prevention, Prevention, Prevention
Care:
R: rest
I: ice
C: compression
E: elevation
Why not heat?
Icy Hot? Tiger Balm?