Chapter 5
What Are Some Ways You Can
Stay Fit?
Lesson 1: Physical Fitness & You
• What does it mean to be
fit?
• Being fit means having
the energy to meet all of
the regular demands and
any unexpected demands.
• How does developing
healthy habits benefit you
in the future?
Benefits to Fitness
• Physical-better sleep,
coordination, improved
strength, and posture
• Social-ability to work
more efficiently,
chances to meet more
people that share your
interests.
• Mental/EmotionalReduced stress, relaxed
attitude, sharpen mental
alertness.
Strength and Endurance
• Most work is measured in amount of
work your muscles do.
• Strength-crunches strengthen abs,
push-ups strengthen upper arms and
chest, and step-ups or jumping
strengthens leg muscles.
• Endurance is being able to perform an
activity without getting tired.
Walking/Jogging, jumping rope, and
swimming are all great ways to
improve endurance.
• Flexibility is ability to move joints
easily and is important to increase so
you don’t get injured.
Vocabulary
• Fitness- the ability to handle the physical work and play of
everyday life without becoming overly tired
• Exercise- physical activity that develops fitness
• Body composition- proportions of fat, bones, muscle, and
fluid that make up body weight
• Strength- the ability of your muscles to exert a force
• Endurance-your ability to perform vigorous physical
activity without getting overly tired
• Aerobic exercise-nonstop, rhythmic, vigorous activity that
increases breathing and heartbeats
• Anaerobic exercise- intense physical activity that requires
short burst of energy
• Flexibility-ability to move joints fully and easily
Lesson 2: The Circulatory System
• The heart pumps the
blood through your
circulatory system,
through veins, and
arteries. Having good
health helps circulatory
system.
• Pulmonary circulation
carries the blood from the
heart to the lungs, and
back to the heart.
How Circulation Works
• Blood goes from left atrium of
heart to left ventricle with
oxygen rich blood.
• The left ventricle pumps blood
to aorta, body’s largest artery.
• The aorta send blood to rest of
body(not lungs), and the blood
stream brings back wastes, like
carbon dioxide.
• Veins carry blood back to right
atrium.
• Sends blood to right ventricle to
get rid of carbon dioxide, and
the lungs lets CO2 out of body
and brings good blood back to
heart through pulmonary vein.
The Blood
• Blood delivers oxygen to all
body parts. Blood
transports CO2 to lungs for
removal. Blood transports
other wastes to kidneys for
removal. Blood delivers
nutrients to body cells.
Blood carries special cells
that fight germs in body.
Blood promotes healing and
carries hormones and
chemicals throughout body.
Parts of Blood
• Blood is made of plasma
(watery part of blood),
platelets (clot wounds), red
blood cells (carry oxygen),
and white blood cells (fight
infections off).
• Blood pressure is taken to
see how your circulatory
system is doing and your
health affects this.
• There are 4 different blood
types A, B, AB, and O all
which are positive and
negative.
Vocabulary
• Circulatory system-group of organs and tissues that
transport essential materials to body cells & remove waste
products
• Cardiovascular system- another name for the circulatory
system
• Artery-blood vessels that carry blood away from heart
• Capillary-smallest blood vessels, which provides body cells
blood and connect arteries with veins
• Vein-carry blood from all parts of body to the heart
• Pulmonary circulation- carries blood from the heart,
through the lungs, and back to the heart
• Systemic circulation- sends oxygen- rich blood to body
• Plasma- yellowish fluid, watery portion of blood
• Blood pressure- force of blood pushing against walls of
blood vessels.
Lesson 3 The Skeletal and
Muscular Systems
• The skeletal system
supports all of your
major organs help you
move.
• Muscles help move your
body too and protect it
from harm. There are
206 bones, and more than
600 muscles in the body.
• Both the muscles and
bones are supplied by
blood vessels.
Joints
• Joints are where two or
more bones meet. There
are pivots, where they
move up and down, side
to side. There are gliding
where the bones allow for
some movement
sideways. There are Ball
and Socket where the
bone fits in a place and
can move all around.
There are lastly, hinge
joints, where the bone can
move in one direction.
Connecting Tissue & Muscle
• Cartilage is flexible and
cushions bones.
Ligaments connect bone
to bone, and tendons
connect bones to muscles.
• Skeletal muscle is muscle
that is attached to bone
like biceps. Smooth
muscles are involuntary
muscles like your
stomach, and cardiac
muscles are only in your
heart which pumps 70
times per minute.
Working Out
• When you flex one muscle
the opposite muscle
lengthens or extends.
• Exercise regularly, eat a
nutritious diet, watch your
posture, and treat injuries
promptly to make sure you
keep the skeletal and
muscular systems are in
good health!
Vocabulary
• Fitness- the ability to handle the physical work and play of
everyday life without becoming overly tired
• Exercise- physical activity that develops fitness
• Body composition- proportions of fat, bones, muscle, and
fluid that make up body weight
• Strength- the ability of your muscles to exert a force
• Endurance-your ability to perform vigorous physical
activity without getting overly tired
• Aerobic exercise-nonstop, rhythmic, vigorous activity that
increases breathing and heartbeats
• Anaerobic exercise- intense physical activity that requires
short burst of energy
• Flexibility-ability to move joints fully and easily
Lesson 4:Planning a Fitness Program
• Now that you know a little
about the body it is time to
plan a fitness program.
While doing this you should
select the right type of
exercises for YOU.
Everyone needs a slightly
different workout.
• Do you want to gain
endurance, strength, or
flexibility?
• Also make sure you take the
right safety precautions.
Schedule
• After you choose the exercise
you must make a schedule of
what and when to perform the
workout plan.
• You should have a routine
before you actually start
working out, a warm-up, and
when you are done you should
have a routine to slow your
body down, a cool-down.
• You should make sure to
workout on a regular basis,
exercise frequency and use the
right amount of energy,
exercise intensity.
FIT & Target Heart Rate
• F-Frequency; increase
workouts from twice a week
to daily.
• I-Intensity; Start at ½ a mile
and get up to 3 miles.
• T-Time; Start at 10-15
minutes and get to 45-60 min.
• You should try to keep your
heart within a certain range
so you don’t over work your
heart or over work your body.
Vocabulary
• Fitness- the ability to handle the physical work and play of
everyday life without becoming overly tired
• Exercise- physical activity that develops fitness
• Body composition- proportions of fat, bones, muscle, and
fluid that make up body weight
• Strength- the ability of your muscles to exert a force
• Endurance-your ability to perform vigorous physical
activity without getting overly tired
• Aerobic exercise-nonstop, rhythmic, vigorous activity that
increases breathing and heartbeats
• Anaerobic exercise- intense physical activity that requires
short burst of energy
• Flexibility-ability to move joints fully and easily
Lesson 5:Weight Management
• A good way to figure out
whether you may need to
lose or gain weight is to
find out your BMI. Ideal
weight is different for
everyone.
• Obesity is a growing
problem in America so
you have to be aware of
your health.
Nutrition and Diet
• To maintain weight you need
to intake as many calories as
you burn in a day.
• To gain you have to intake
more than you burn, and to
lose weight you have to burn
more calories than you take
in.
• To do this you need to be
aware of the activities that
you are doing and what you
are eating.
Tips to Lose and Gain Weight
• To lose, do not try to
lose more than 1-2
pounds a week. Eat
smaller servings,
increase exercise and
don’t skip meals.
• To gain weight, eat
larger nutritious meals,
don’t eat high fat meals,
exercise so you gain
muscle, not fat, and eat
healthful snacks between
meals, not too close to
mealtimes though.
Vocabulary
• Fitness- the ability to handle the physical work and play of
everyday life without becoming overly tired
• Exercise- physical activity that develops fitness
• Body composition- proportions of fat, bones, muscle, and
fluid that make up body weight
• Strength- the ability of your muscles to exert a force
• Endurance-your ability to perform vigorous physical
activity without getting overly tired
• Aerobic exercise-nonstop, rhythmic, vigorous activity that
increases breathing and heartbeats
• Anaerobic exercise- intense physical activity that requires
short burst of energy
• Flexibility-ability to move joints fully and easily