Fitness
11th grade health
11/21/2013
• You have 5 to 7 minutes to prepare
for EXAM.
• After prep time you will put review
into 7th grade bin.
January 27th, 2011
• Take 5 to 7 minutes to prepare for
EXAM.
January 27th, 2011
• Take 5 to 7 minutes to prepare for
EXAM.
January 26th, 2009
• Brainstorm
– Tobacco
January 9, 2008
• Watch video
• List the useful tips for exercise.
January 13th, 2009
• What is aerobic exercise?
• Why is incorporating aerobic
exercise to a fitness plan crucial?
January 21st, 2009
• Compare and contrast aerobic and
anaerobic exercise.
January 23, 2009
• What is body composition?
• What is a good body fat percentage
for you?
January 28th, 2011
• Brainstorm the following:
– Fitness
– Aerobic exercise
– Target heart rate
– Cardiovascular system
After 5 minutes of draining your brain,
share your thoughts with a partner (in
your proximity.)
11/21/2013
• Look at the vocabulary for the
fitness unit.
• Describe any terms you already
know.
Vocabulary
Fitness
Aerobic
Target Heart Rate Cardiovascular System
Pulmonary Vein Aorta
Ventricle
Arteries
SA Node
Plasma
Platelets
Capillaries
Blood pressure
Systolic
Diastolic
Hypertension
Myocardial Infarction
Cardiac Arrest
Anemia
Sickle cell
Arteriosclerosis Hemophilia
Mononucleosis
Leukemia
Mitochondria
Phosphocreatine Glycolysis
Muscular Strength
Muscular endurance
Flexibility
Flexibility
Dynamic
Static
Body Composition
Knowledge
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Muscular Endurance- How long your body can work
Hypertension- High blood pressure
Sickle Cell Anemia- Inability for blood transfer oxygen
Ventricle- Two sided (In heart) Left get oxygen, Right pushes waste
Atrium- Wide space in heart that fill will oxygen
Cardiac Arrest- Heart going at an abnormal pace
Myocardial Infarction- Heart attack
Mitochondria- Power house of the cell (Gives you energy)
Hemophilia- Shortage of platelets in the blood
Arteries- Carries oxygenated blood
Leukemia- Cancer of the blood
Systolic & Diastolic- Numbers that will give you your blood pressure
LQ’s
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Describe
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Fitness
Muscular system
Cardiovascular/Circulatory system
Respiratory system
• Explain the following statement “Fitness/Activity is individual
for your own body, time, and needs.”
• Describe Aerobic exercise.
• List some examples of aerobic activity.
• How would you know if you have trained aerobically?
• Describe Target Heart Rate (THR).
• Calculate your THR.
What is fitness?
• Fitness is defined as good physical health
(operation of body systems) due to proper
nutrition and exercise.
• Body systems you will learn about and
learn to improve:
– CV (cardiovascular system)
– Respiratory System
– Muscular System
• Fitness/Activity is individual for your own
body, time, and needs.
• Who do you picture when you think of
fitness?
Concepts of fitness
1. Aerobic/ Cardiovascular exercise:
1. Aerobic means with oxygen. This type of exercise is
extended in duration and is based on the amount of
oxygen you have available to produce ATP which
gives you muscle contraction.
– Aerobic exercise will improve the functioning of
your heart and lungs. This type of exercise will also
aid in maintaining a health weight/body fat %.
- This type of exercise should be done 3 to 5
times/week for 20 to 45 minutes.
Examples of Cardiovascular Exercise
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Swimming
Biking
Running
Jogging
Hiking
Walking
Anything you can do to keep your
heart rate at TARGET for at least 20
minutes.
Target Heart Rate
 Target heart rate is used to make sure you are
effectively are training your heart during
exercise.
 Formula=
 1. Find Resting Heart Rate (RHR)
 2. (220-Your age)=Maximum Heart Rate (MHR)
 3. MAXIMUM HEART RATE- Resting Heart rate=
Heart Rate Reserve (HRR)
 3. Heart Rate Reserve* Exercise Intensity
(60%)+Resting Heart Rate
Example: For LOW end intensity
 220- age (38)= 182 MAXIMUM
 182-55= 127 RESERVE
 127* 60%=76.2+55=131.2
 Do the same for 85% to find range.
TOD
1. In 30 words or less summarize what
you have learned about fitness,
your body, target heart rate, etc.
2. Once you have finished your
summary share your T.O.D with a
partner.
3. Turn into bin when finished.
Cardiovascular System is made up of:
 Heart
 Blood
 Vessels
Assistance from lungs
Systems goal (job):
Keep the body working by delivering
essential materials to the body’s cells:
• Nutrients
• Hormones
• Oxygen
• Germ Fighters
Remove waste materials from the cells:
• Carbon dioxide
Refresh-Gist
With a partner formulate a detailed list
3
of
things you now get the “GIST” of
when discussing Aerobic exercise.
Make sure both names are on paper.
February 3rd, 2011
• Watch video.
• Summarize video.
• Describe your feelings and thoughts
to the information that was
presented.
• http://abclocal.go.com/wabc/video?i
d=7621105
January 7th, 2013
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Describe aerobic exercise.
List 5 examples of aerobic exercise.
What is Target Heart Rate?
Explain why THR is beneficial.
January 10th, 2013
• Read article.
• Summarize article.
• In what 9 areas did Americans fail to
be as healthy as other nations?
• In your opinion, what can Americans
do to improve our health?
January 17th, 2013
• 1. What side of the heart is stronger?
• 2. Describe the structures
– Atrium
– Ventricle
3. What is carried in blood?
4. Arteries carry…
5. Veins carry….
3. Aorta-Sends
Oxygenated
blood to body.
(Arteries)
4. Right
Atrium
COLLECTS
blood from
veins. CO2
Push to Rt.
Ventricle
Pulmonary
veins
SA node and AV
node are
responsible for
sending electrical
impulse to move
heart muscle fibers
SA
6. LUNGS
Exchange
AV
5. Right ventricle
FORCES blood
into lungs. Get
rid of CO2.
Right side: WASTE to lungs
Pulmonary veins
1. LT. Atrium (reinforced) COLLECTS
Pumps oxygen rich blood into
Left ventricle
2. Left ventricle
FORCES blood to
Aorta and body.
Left side: OXYGEN from
lungs
Parts of the heart (Oxygenated)
• Pulmonary veins: A vein (S) that
carries oxygenated blood from the
lungs to the left atrium of the heart.
• Left atrium: (reinforced) collection
area; Pumps oxygen rich blood into Left
ventricle.
• Left ventricle: (reinforced)FORCES
blood to Aorta and body.
• Aorta: Sends Oxygenated blood to
body. (Arteries)
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Parts of heart (deoxygenated)
• Right Atrium COLLECTS
blood from veins. CO2 Push
to Rt. Ventricle.
• Right ventricle: Right
ventricle FORCES blood into
lungs. Get rid of CO2.
January 24th, 2013
• What vessels carry Oxygenated
blood?
• What vessels carry Deoxygenated
blood ?
• Describe the function of the Atrium
and Ventricle.
• SA node (sinoatrial): Generates the
electrical signal to produce hearts
cardiac beat. SA node is the “natural
pacemaker”.
• AV node: (atrioventricular node)
Cluster of cells that allows for the
signal (SA node) to contract the
atrium and ventricles in rhythm.
Blood Pressure
• The force exerted on the walls of the
vessels
Systolic- “the push” Maximum amount of pressure,
contraction of the heart (VENTRICLES)
Diastolic- Lowest point of pressure, relax, refill
(ATRIUM)
110/70 is good BP for your age
January 29th, 2013
• Watch Video.
• Make a list of things you have learned
about bath salts.
Blood
Blood delivers essential material to cells, while
removing waste (Lungs, Kidneys)
• Plasma- transportation of nutrients, hormones,
and other materials
• Red Blood Cells- Carries oxygen cells and CO2
away from cells (Hemoglobin) (erythrocytes ) .
• White blood Cells- Fight off disease and infection
by attacking germs in the body (leukocytes).
• Platelets- Clot the blood and seal cuts
1/31/13
• Explain how the heart functions,
once oxygen enters. Be precise in
your explanation.
• Contrast arrhythmias with
myocardial infarction.
January 31st, 2013
What is the function of the SA and AV
nodes?
What is the significance of the
numbers used in finding your blood
pressure?
Blood Vessels
• Arteries- Carry blood away from
heart (Oxygenated)
• Veins- Carry blood back to the heart
(Deoxygenated)
• Capillaries- Tiny tubes that carry
blood from the arteries to the body’s
cells and from the cells to the veins.
January 31st, 2013
• Analyze the “River” when referring
to the make up of the blood.
• Repeat analysis for the “Highway”
when referring to the vessels.
Problems with the CV/circulatory system:
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Hypertension
Stroke
Heart Attack/ Myocardial infarction
Cardiac arrest
Arrhythmia
– Tachycardia-Too fast
– Fibrillation-Flutter
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Arteriosclerosis
Anemia
Sickle cell-anemia
Mononucleosis
Leukemia
Hemophilia
February 7th, 2013
• Read Article.
• Summarize article.
• Explain why drinks like Gatorade
could be hazardous to your health.
Review
• Describe the following conditions:
– Hypertension
– Stroke
– Myocardial Infarction
– Arrhythmia
– Anemia
February 5th, 2013
• Read and summarize quitting
smoking article.
Fitness concepts
2. Anaerobic Exercise: Provides instant
energy for muscle contractions without
oxygen. These contractions are short
bursts of energy that are powerful and
explosive in nature.
– Two types of anaerobic energy systems:
• Phosphocreatine about 8 seconds maximum
• Glycolysis about 2 minutes maximum
• Anaerobic exercise will be muscle and lower
fat %.
• Alters muscle fibers in the body
• Cells Mitochondria will use ATP to allow for
skeletal muscle action.
Anaerobic Activities
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High jump
Sprinting
Football line play
Gymnasts vault
Again quick short bursts of energy
February 13th, 2013
• Describe anaerobic exercise.
• Contrast anaerobic exercise and
aerobic exercise.
Concepts of Fitness
a. Muscular strength
-The ability to generate enough force
using muscles to overcome a
resistance.
– Example: Push up- Muscles usedPectoralis Major, Deltoids, triceps,
Latisimis Dorsi V.S. Body Weight
Fitness concepts
3. Muscular endurance
-Is the ability to repeat an exercise
(motion) without getting tired..
• Example:
• Doing sets of 20 push-ups.
• Running two miles without tiring or
injury.
Fitness concepts
4. Flexibility
– The ability of a joint to move freely
through its full range of motion” (e.g.
sit and reach, toe touch) Flexibility is
specific to each joint.
Types of stretching:
a. Static – Stretch and hold
b. Dynamic- quick bursts of a
movement
February 12h, 2013
• Compare and contrast aerobic and
anaerobic exercise.
• Explain how a person would build
Muscular Strength; Endurance.
• If you were designing a workout how
would you warm up the body? Avoid
being sore the next day?
Refresh-Gist
With a partner formulate a detailed list
3
of
things you now get the “GIST” of
when discussing anaerobic exercise
and other fitness concepts.
Make sure both names are on paper.
February 12th, 2013
• Explain the following fitness
concepts, be sure to cite explicit
examples:
– Muscular strength
– Muscular endurance
– Flexibility
Body composition
• Is a measurement of lean tissue
(Muscle, bone, organs) to fat tissue
found in your body. The
measurement is called Body Fat
Percentage.
• Body fat % will be measured by:
– Skin fold
– Hydrostatic weighing (Gold Standard)
– Body electric impedance
Body fat percentages
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Essential fat:
Athletes:
Fitness
Acceptable
Obese
Women
Men
10-12%
14-20%
21-24%
25 to 31%
32% plus
2-4%
6-13%
14-17%
18 to 25%
25%
February 22nd, 2013
Describe Body composition.
What would be a healthy body fat%?
Why is Body Composition a key
component (element, piece) to
avoiding premature death?
February 16th, 2011
• Contrast BMI and Body
fat%.
• Current events Friday,
along with Fitness
flyers.
February 20th, 2013
• Brainstorm STD’s/Male –Female
Reproductive System
Knowledge
• Ovaries & testes
• Viral STDs (stays forever) vs Bacterial STDs (can be
treated and cured)
• Estrogen/testosterone (endocrine system)
• Menstrual Cycle
• HIV/AIDS
• Abstinence vs contraception
• Pregnancy cycle
Pyramid review
Dynamic
Plasma
Systolic
Aerobic
Start
Arrhythmia
Anemia
Cardio
Strength
Arteries
Ventricle
Pyramid review
SA/AV
Node
Capillaries
Myocardial
Infarction
Veins
Start
Mitochondria
Body
Fat%
Vascular
Endurance
Platelets
Static