CHAPTER 2 NOTES
Making Decisions and setting goals
• One of the traits of being a health-literate person is being a critical thinker and problem
solver, having the ability to evaluate information from reliable sources and then make a
proper, responsible decision.
• Decision making model – six basic steps in making decisions.
Step 1.
• State the situation
– Ask yourself, what decisions need to be made
– Identify the people that will be affected by your decision
Step 2.
• List the possible options
– What are my choices?
– Share your options with people you trust for their advice
– Remember to include “not at all” as one of your choices
Step 3.
• Weigh the possible outcomes
– Positive and negative results of your choice
– Is the decision healthful, safe and legal?
– Does it show respect for myself and others?
Step 4.
• Consider your values
–
–
–
–
Is your action within your values
Am I comfortable with the possible outcome?
What will my family and other people think about my decision?
How will I feel about this decision in weeks and months ahead?
Step 5.
• Make a decision and take action
– Use everything you know at this point and make a decision
– You can feel good that you have carefully prepared yourself for this decision
Step 6.
• Evaluate your decision
– Reflect on what happened
– What was the outcome?
– Was it what I expected?
–
–
–
–
How did my decision affect my health?
What effect did my decision have on others?
What did I learn from my decision?
Would I take the same action again?
Recap
Setting Goals
• Goal – something you aim for that takes planning and work to reach.
– Short-term goals – goals that can be reached in a relatively short period of time
– Long-Term Goals – goals that take longer periods of time and maybe even
lifetimes to reach
Goal Action Plan
1.
2.
3.
4.
5.
6.
Select a specific goal to work on
List what you will do to reach your goal
Identify sources of help and support.
Set a reachable time frame for reaching your goal
Establish checkpoints to evaluate your progress
Reward yourself after reaching your goal
• While goals can differ in the amount of time and degree of effort necessary to
reach them, all can be achieved by creating an action plan.
• Action plan – multi-step strategy for identifying and achieving goals.
Other guidelines for setting goals
• Keep these additional guidelines in mind when setting goals:
– Make sure you goal will not harm your health or any one else’s.
– Be sure you goal shows respect for you and everyone else affected by it.
– Set a goal because it will help you grow to be a better person, not because you want to outdo
someone or win someone’s attention.
– If you fail to reach your goal, keep your head up, use what you learn from failure to set a new goal.
CHAPTER 3 NOTES
Physical Fitness and You
What is Physical fitness ?
-the ability to carry daily tasks easily and have enough reserve energy to
respond to unexpected demands.
Benefits of Physical Fitness to your
• Physical Health
– Reduces your chances of acquiring diseases, such as cardiovascular disease, and
crippling conditions, such as obesity, that are linked to inactivity.
– Allows you to be more active and capable at any age
– Gives you higher energy levels for longer periods of time
– Improves your posture
Benefits of Physical Fitness to your
• Mental/Emotional Health
–
–
–
–
–
Makes you intellectually more productive
Provides relief from stress
Helps control depression
Gives you a sense of pride and accomplishment for taking care of yourself
Contributes to positive self esteem because you will look and feel better about
yourself
Benefits of Physical Fitness to your
• Social Health
– Reduces stress that can interfere with good relationships
– Builds self confidence making you more able to deal effectively in social situations
such as meeting new people
– Gives you the opportunity to interact and cooperate with others
Components of Physical Fitness
• 1. Body Composition- ratio of body fat to lean body tissue, including muscle,
bone, water, and connective tissue such as ligaments, cartilage, and tendons.
• 2. Flexibility- Ability to move a body part through a full range of motion.
• 3. Muscular Strength- Amount of force a muscle can exert
• 4. Muscle endurance- ability of the muscles to do difficult tasks over a
period of time without causing fatigue
• 5. Cardiorespiratory Endurance- ability of the heart, lungs, and blood vessels
to send fuel and oxygen to the body’s tissue during long periods of vigorous
activity.
Measuring Body Composition
•
•
•
Skin Fold Test – uses calipers to pinch the skin and take a measurement
BMI – (Body Mass Index) based on height and weight
Hydrostatic Weighing – underwater weighing
Measuring Flexibility
• V Sit and Reach – Measures flexibility in the legs
Measuring Muscular Strength
• 1 Rep Max Bench Press
• 1 Rep Max Squat Test
Measuring Muscular Endurance
• Leg Lifts
• 135 or 225lb Bench Press
Measuring Cardio-respiratory Endurance
•
•
•
•
Pacer Test
1 Mile Run
3-minute step test
Mountain Climber Test
Benefits of Exercise to Physical Health
•
•
•
•
Builds a strong body
Reduces the feeling of chronic fatigue
Exercise strengthens the body’s muscles, skeleton, and other moving parts.
Exercise contributes to proper functioning of:
– Nervous system
– Circulatory System
– Respiratory System
• Sedentary Lifestyles (a way of life that requires little movement or exercise)
lead to 1 out of 3 adults being overweight.
• The problem of being overweight is related to 2 concepts:
– Metabolism- Process by which your body gets energy from food
– Basal Metabolism- minimum amount of energy required to maintain the life
processes in a body.
Where do you get energy from?
• Calories-(units of heat) they are the energy values that we get from food.
– Your body needs a certain amount of calories a day to perform and maintain itself.
– Additional calories taken in the body must be used or will be stored in the body as
fat.
– Exercising increases the number calories used as energy
– 1 LB. Of fat stored in the body = 3,500 calories
Weight GAIN or LOSS bottom Line!!!!
CALORIES CONSUMED > CALORIES BURNED = WEIGHT GAIN
CALORIES BURNED > CALORIES CONSUMED = WEIGHT LOSS
Benefits of Exercise to Mental/Emotional Health
• Exercise reduces emotional stress.\
– A few stretches can reduce tension in the muscles.
• Exercise also increases creativity by releasing chemicals in the body that
stimulate the brain’s creative centers.
• Being fit also gives you a sense of pride and accomplishment in taking care
of yourself.
Benefits of Exercise to Social Health
• Exercise makes you look and feel better about yourself which will increase
your preparedness to meet new people
• Exercising with a friend will make the workout more enjoyable
– It also helps to motivate each other during the particular exercise
Improving Health-Related Fitness
• Exercise is good for you!!!!!
• To strengthen the heart and lungs you might consider jogging or walking
briskly.
• To strengthen muscular strength and endurance, you might consider lifting
weights
• Doing various exercises develops your overall health
– It also helps you by putting less strain on certain parts of your body
Improving cardiorespiratory endurance
• Aerobic Exercise –vigorous activity in which oxygen is continuously taken in
for a period of at least 20 minutes.
– Examples
•Jogging
•Swimming
•Dancing
•Cycling
•Brisk Walking
Finding your target heart rate
•
•
•
•
•
•
Target Heart Range- range in which your heart rate should be during
exercise for maximum cardiorespiratory endurance.
1. Take your resting heart rate
2. Find Max Heart Rate = (220 – Age)
3. Subtract your resting HR from #2
4. Multiply #3 by 85% and 60%
5. Add your resting HR to results of #4
Example of finding Target Heart Rate:
Age 24
Resting HR = 58
Max Heart Rate (220-Age) = 196
(196-58) x .85 to (196-58) x 60 =
118+58 to 83+58 =
176 to
141
Improving Muscular Strength, Endurance and Flexibility
• Anaerobic Exercise – intense bursts of activity in which muscles work so hard that
they produce energy without using oxygen.
– Examples
•100 meter dash
•Weight training
•Calisthenics
•Resistance training
Types of Resistance Training Exercises
• Isometric exercise – activity that uses muscle tension to improve muscular
strength with little or no movement of the body part.
– Example
•Putting
the palms of your hands together and pushing
• Isotonic exercise – activity that combines muscle contraction with repeated
movement
– Examples
•Lifting
weights
•Push-ups
•Pull-ups
• Isokinetic exercise – activity that involves resistance through an entire range
of motion
– Increase flexibility of joints, improve muscular strength and endurance.
– Examples
Pushing or pulling against a hydraulic lever of certain exercise equipment
Basics of an exercise program
1. Warm up
2. Workout
3. Cool Down
Each stage needs to be incorporated in every workout
Warm upEngaging in activity that prepares the muscles for the work that is to come
• Raise your body temperature with light activity
• Stretch large muscle slowly and smoothly
• Perform activity slow for the first 5 minutes
– A sudden increase in pulse rate puts excess strain on the heart and blood vessels
The workout
F.I.T. formula
•
•
•
Frequency – how often you do the activity each week
Intensity – how hard you work at the activity during a session.
Time – how much time you devote to a given session
Frequency
• Three to four times a week
– Only one or two days in between workouts
• Depends on you health related fitness and type of activity you are doing
Intensity
• Too much, too soon = Harmful
• Start off small and work up to what you are looking for
– Weight training- start with lighter weights and work up to your goal
– Aerobically- start off light and work up to your target heart range
•Give yourself about six months to reach it if you are out of shape
Time
• Time spent performing aerobic exercises should be built up gradually.
• Goal = 20 to 30 minutes working at your target heart range
Cool - Down
• Cool Down – engaging in activity to gradually decrease activity
• If you stop to suddenly the blood pools up in the muscles, resulting in less
blood flow to the brain, causing dizziness.
• 5 minutes of cool down
• 5 minutes of stretching
• Heart rate is within 20 to 30 beats of resting HR








SKILL RELATED FITNESS COMPONENTS
Regular skill related activity develops skill related fitness which
contributes to your total physical health.
Six Basic measures of skill related fitness.
Agility
Balance
Coordination
Speed
Reaction Time
Power
AGILITY
-Ability to control the body’s movements and to change the body’s position quickly
 We Measure Agility with the side shuttle
 Examples
- Side to side movement
- Tennis Players ability to move from one side of the court to the next
- Running back making cuts running through a hole
BALANCE
- Ability to remain upright either while standing still or moving.
We Measure balance by performing the stick test.
Examples
- Gymnast on a balance beam
- Circus actor walking the tight rope
COORDINATION
- The ability to use two or more body parts together well, or to use
the senses along with the body parts.
WE Measure coordination with the stick toss and catch
Examples
- Baton Twirler
- Hand-eye coordination
- Walk and chew gum
SPEED
- Ability to move a distance or complete a body movement in a short
period of time
We use a short spring to measure speed
Examples
- 40 yard dash
REACTION TIME
-Rate of movement once a person realizes the need to move
We Measure reaction time by using the yardstick drop test
Examples
- Train coming at you
- Car goes when a green light appears
POWER
- the ability to use force with great speed
We measure power by using the standing long jump
Examples
- High Jump
- Fast swimmers
- Fast Sprinters