Physical Fitness Unit
Physical activity- any form of movement that causes your body to
use energy.
(Includes all kinds of activities that you do on a daily basis, such as
walking to school, cleaning your room, or playing sports with your
friends)
Physical fitness- The ability to carry out daily tasks easily and
have enough reserve energy to respond to unexpected demands.
Exercise- Purposeful physical activity that is planned, structured,
and repetitive, and that improves or maintains physical fitness.
Mental and emotional benefits:
-Stress relief
-Mood enhancement
-Better Sleep
-Improved self-esteem
How could being physically active affect your social health??
-Can make new friends and spend time with friends you
already have
-Can use abilities to work with others as a team
-Can help you learn skills that will improve your
relationships like teamwork and sportsmanship
Sedentary- Involving little physical activity
Health Problems that may result from being sedentary include:
-unhealthful weight gain and obesity
-cardiovascular disease, such as heart attack and stroke
-certain types of cancer
-asthma and other breathing problems
-osteoporosis, a condition in which the bones become porous
and fragile, making them much more likely to break
-osteoarthritis, a condition caused by the breakdown of
cartilage and bone in the body’s joints
-psychological problems such as stress, anxiety, and
depression
Cardiorespiratory endurance- the ability of your heart, lungs,
and blood vessels to send fuel and oxygen to your tissues during
long periods of moderate to vigorous activity.
Muscular strength- The amount of force your muscles can exert.
Muscualr endurance- the ability of your muscles to perform
physical tasks over a period of time without tiring.
Flexibility- The ability to move your body parts trough their full
range of motion.
Aerobic exercise- Includes all rhythmic activities that use large
muscle groups for an extended period of time.
Anaerobic exercise- Involves intense, short bursts of activity in
which the muscles work so hard that they produce energy without
using oxygen.
Three types of resistance exercises:
1. Isometric exercises- Joint angle and muscle length do not
change.
2. Isotonic exercises- Tension is unchanged and the muscle’s
length changes.
3. Isokinetic exercises- Exercise performed using a machine.
Machine stays at a constant speed.
Building a fitness plan:
Effective fitness plans focus on four principles:
1. Specificity- choosing the right types of activities to
improve a given element of fitness.
2. Overload- exercising at a level that’s beyond your
regular daily activities.
3. Progression- gradually increasing the demands on
your body.
4. Regularity-working out on a regular basis.
Stages of a workout:
Warm-up- gentle cardiovascular activity that prepares the
muscles for work.
2 Types of Stretching:
1. Static- holding a position/stretch for 10-15 seconds.
2. Dynamic- Functional based exercises that use sportspecific movements. Ex) butt kicks, high knees,
carioca
Workout- The part of an exercise session when you are
exercising at your highest peak. (F.I.T.T) formula
F: Frequency of workouts
I: Intensity of workouts
T: Type of activity
T: Time (duration) of workouts
Cool-down- low-level activity that prepares your body to
return to a resting state.
Resting heart rate- The number of times your heart beats per
minute when you are not active.
Target Heart Rate- The heart rate at which exercise is
recommended.
Step One: 220- Age = Maximum Heart Rate (Max HR)
Step Two: Max HR X .60= a
Max HRX .80= b
Step Three: Target Heart Rate Range= a to b
Example: 16 year old
220-16= 204
204X .60=122
204X .80= 163
Target Heart Rate Range for a 16 year old= 122-163 bpm
Blood Pressure: The pressure the blood exerts against the inner
walls of the blood vessels.
1. Systolic Pressure- the pressure in the arteries at the peak of
ventricular contraction. (The top number of the blood
pressure reading).
2. Diastolic Pressure- the pressure when the ventricles are
relaxed. (The bottom number of the blood pressure reading).
Steps to Taking Blood Pressure Reading:
1. Locate the brachial artery
2. Place cuff above elbow (same level as heart). Rest arm
3. Place stethoscope over brachial artery
4. Close the air release valve attached to the inflation bulb
and inflate the cuff until it reaches 20-30 mmHg ABOVE
known systolic reading (200 mmHg is probably good).
5. SLOWLY open the air release valve
6. The first sound heard is the SYSTOLIC BP reading
7. Continue to release the air, the last sound you hear is the
DIASTOLIC BP reading
-For teenage boys, a systolic reading over 130 or a diastolic
reading over 80 generally indicates high blood pressure.
-For teenage girls, a systolic reading over 125 or a diastolic reading
over 80 generally indicated a high blood pressure.
Hypertension- High blood pressure. 140/90 mmHg or higher
Hypotension- Low blood pressure, a systolic blood pressure below
100 mmHg
Injuries and prevention:
Hot-Weather Risks- Overexertion, heat exhaustion, heatstroke
Cold-Weather Risks- Frostbite
Minor Injuries:
-Blisters
-Muscle cramps
-Strains
-Sprains
-Tendonitis
Major Injuries:
-Fractures
-Dislocations
-Concussion
Ways to treat minor injuries:
(PRICE)
P-protect the affected area with a bandage or splint to prevent
further injury
R-Rest the muscle or joint for at least a day
I- ice the affected area for 10 to 15 minutes at a time, three
times a day
C-Compress the affected area to reduce swelling
E- Elevate the injured area to keep the swelling down.
(Raised above level of your heart)
Skeletal System:
Cartilage- Strong, flexible connective tissue that can act as a
cushion between two bones to reduce friction.
Ligament- Connective tissue that attaches one bone to another.
Tendon- Fibrous cord that attaches muscle to the bone.
Osteoporosis- Condition in which there is a progressive loss of
bone tissue.
Muscular System:
Smooth muscles- Muscles that act on the lining of the body’s
passageways and hollow internal organs. Involuntary.
Skeletal muscles- Muscles attached to bone that cause body
movements. Voluntary.
Flexor- Muscle that closes a joint.
Extensor- Muscle that opens a joint.
Cardiac Muscle- Type of muscle that forms the wall of the heart.