2.2 Fitness Training and Safety
Chapters 4.3/4.4/4.5
 Standard



2
Objective 2b: Develop strategies for maintaining
life-long fitness and avoiding the consequences
of inactivity.
Objective 2d: Create individual fitness goals.
Objective 2c: Identify and investigate available
fitness resources



Aerobic Exercise –
Activities that are
maintained for 10 or
more minutes (running,
jogging, biking, dancing).
They require oxygen.
Anaerobic Exercise –
Activities that are done
in short Bursts (weight
training, 100 m dash).
They do not require
oxygen.
Resting Heart Rate – The
number of times your
heart beats when you are
inactive.
Resting
HR
Max HR (220 – age)
Resting HR
Answer
Answer
Resting HR
Target HR Range

Overload – working the body harder than it is
normally worked.


Progression – the gradual increase in overload.


Should be slightly difficult so your body has to adapt
As your body adapts, the activity/exercise will
become easier
Specificity – particular exercises and activities
to improve particular areas of fitness.

Focusing on a specific area of the 5 Elements of
Fitness and choosing activities that promote that type
of fitness
 Warm-Up
 Workout
 Cool-Down
 Warm-Up
– an activity that prepares the
muscles for work.

Should last about 5-10 minutes
 Describes
many light-aerobic and
cardiovascular activities
 Warming up the temperature of both your
body and your muscles
 Can resemble the activity you are about to
do but at a slower pace
 Workout
– when the activity is performed at
its peak.




Frequency – how often. (3-5/week)
Intensity – how hard. (Target HR Range)
Time – how long. (30 min.)
Type – what activity. (jogging, biking, swimming,
etc.)


Aerobic
Anaerobic

Cool-Down – an activity
that prepares the muscles Benefits of cooling
to return to a resting
down:
state.
 slow your heart rate
 Usually lasts 5-10 minutes
to a normal speed
 return your breathing
to its regular pace
 avoid stiffness and
soreness of the
muscles
 reduce any risk of
dizziness and
lightheadedness
 relaxes the muscles
Frostbite
HYPOTHERMIA
INJURY
SYMPTOMS
TREATMENT
Heat Exhaustion
Cold clammy skin
Lie down in a cool place
with feet elevated. Sip cool
water.
Heat Cramps
Muscle spasms
Lie down in a cool place
with feet elevated. Sip cool
water.
Heat Stroke
Increase in body temp,
difficulty breathing
Get medical attention
immediately, sponge with
cold water until help
arrives.
Frostbite – body tissue
becomes frozen.
Whitening of skin around
ears, face, fingers, toes,
nose
Get indoors, seek medical
attention.
Hypothermia – body temp
becomes dangerously low.
Disorientation, loss of
motor control
Get immediate medical
attention, wrap up in warm
blanket, sip warm liquids.
Muscle Cramp – sudden
tightening of muscle.
Muscle tightens in area of
the cramp
Rest, Ice, Compression,
Elevation
Strain – damaged muscle or
tendon.
Pain in the area of the
strain
Rest, Ice, Compression,
Elevation
Sprain – injury to ligament
around a joint.
Pain, swelling,
discoloration
Rest, Ice, Compression,
Elevation
Hydration: Taking in fluids so the
body functions properly.
Benefits of being hydrated include:
 Being more alert and focused
 Reaction time is quicker
(muscles respond better)
 Less likely to cramp
 Endurance is greater
 Can help prevent electrolyte
imbalance
Korey Stringer was born May 8, 1974 in
Warren Ohio. A Minnesota Vikings offensive
lineman, Korey first started his career at
The Ohio State University in 1992. In 1995
Korey was a first round draft pick for the
Minnesota Vikings in the 2000–2001 season.
Korey earned pro-bowl honors as a right
tackle. Sadly, in August of 2001 Korey
Stringer died from exertional heat stroke
after a preseason practice session. Korey’s
wife, Kelci founded the Korey Stringer
Institute in honor of her late husband.
http://www.youtube.com/watch?v=KzerHU
LhZ64&edufilter=NspQGORDVL1bXbjqgB71q
w






Use protective equipment
Get adequate rest
Prevent inflammation, stop
if it hurts
Proper clothing/shoes
Fuel up on electrolytes
Wear supportive equipment
when necessary (i.e.
compression shorts/sports
bras/jock straps)
To Prevent an Injury
R-rest the injured area
 I-Ice (no more than 20
min. at a time)
 C-compression, wrap to
prevent and control
swelling
 E-elevate above your
heart
level


S-support the injured area,
bracing/crutches/sling
After an Injury
Most people
fail to
recognize the
negative
effects of
steroids!
Most of the
effects are
long-term and
lead to more
severe
problems
later in life.
Supplements
Remember that
supplements (i.e.
Creatine, Caffeine, etc.)
are not regulated by the
FDA or any other agency.
This means supplement
companies can LIE and
MISLEAD about what is
actually in their products.
Most research does not
include adolescence agegroups or the long-term
effects the product might
have on a
growing/maturing body!
 Standard



2
Objective 2b: Develop strategies for maintaining
life-long fitness and avoiding the consequences
of inactivity.
Objective 2d: Create individual fitness goals.
Objective 2c: Identify and investigate available
fitness resources
 Chapter


4 Review pg. 106-107
Do Exploring Health Terms #1-15
Do Recalling Facts #1-10