1
Your muscles are 75% water.
2 You have 40 muscles in your Face to make expressions and it takes fewer muscles in your
face to smile than frown.
3 There are more than 600 muscles in the body.
4 Flexion and extension “What is the difference?”
5 Contraction – muscle fibers getting shorter
6 Tendons – Connect Muscles to bones
Most common is the Achilles tendon
Tendinitis – swelling of the tendons
7 Ligaments Connect bone to bone examples are (ACL & MCL) which are found in the knee.
8 There are 3 different types of muscles.
Smooth
Cardiac
Skeletal
9 Cardiac muscles are involuntary and the best example is your heart. Involuntary means
your brain does not control them.
10 Skeletal muscles are attached to bones and they move your skeleton. They are also
voluntary muscles…meaning you/your brain moves them.
11 Smooth muscles are involuntary and they are your lungs, digestive system, and stomach.
12 Here are the 4 Functions of the muscular system:
1. BODY MOVMENT
2. PUMPS BLOOD THROUGH YOUR BODY
3. MOVES FOOD THROUGH YOUR DIGESTIVE SYSTEM
4. CONTROLS THE MOVEMENT OF THE AIR IN…AND OUT OF YOUR
SYSTEM.
RESPIRATORY
NEED 2 KNOW SKELETAL SYSTEM
1
The functions of the skeletal system
1 Shape
2 Support
3 Protection
4 manufactures blood cells
5 storage center for minerals
2 Bones are 4 times stronger than reinforced concrete.
3 The stirrup bone, which is in your middle ear, is the smallest bone in your body.
4 Your Skull/cranium is an example of a flat bone.
5 The 1st joint of vert. & radius are examples of a pivot joint.
6 The elbow-knee-fingers and toes are examples of a hinge joint.
7 Your shoulder and hips are ball and socket joints.
8 There are 206 bones in an adult body and 350 bones in a new born?
9 Cartilage is found between your joints and cushions/protects the joints.
10 Your vertebra and wrist are examples of a gliding joint.
11 Your patella, wrist bones (Meta carpals, Meta tarsals) are examples of a short bones.
12 Bone Marrow produces Red Blood cells, white blood cells, and platelets.
Red blood cells
Carries oxygen in the blood
Platelets
Clot the blood so you don’t bleed to death
White blood cells
Are the defenders of the universe…fight disease,
bacteria, colds
13 The Femur is the strongest and longest bone in the body?
14 Your Brain weight is 3 1/8 lb. while your head weight is 8lbs-10lbs
15 Your Femuris a long bone. Your ribs are flat bones, your spine/vert are irregular bones.
16 Ossification- Cartilage turns into BONES. This takes place in babies and toddlers as they get older.
17 A person who has a Curved spine to left or right has scoliosis.
18 TextNeck…problems with the neck due to too much texting.
4 Types of Bones
1 Strong bones: example: Femur inner parts contain red bone marrow which produces all the red
blood cells and most of the white blood cells and platelets in the body.
2. Short bones: example: wrist and ankles. More than half are in the hands and feet.
3. Flat bones: Example: ribs, skull main goal is to protect the VITAL ORGANS
4 Irregular bones: Example: Vertebrae
Paraplegic – The spinal cord is severed below the chest. The person has no feeling or movement below the severed
area. They can not move their legs.
Quadriplegic – The spinal cord is severed at the neck. The person has no feeling or movement below this point. They
can not move arms and legs.
Vertebrae 4 sections
NEED 2 KNOW CIRCULATORY SYSTEM
What is the job of the Circulatory System?
The Circulatory System is responsible for transporting
materials throughout the entire body. It transports nutrients,
water, and oxygen to your billions of body cells and carries
away wastes such as carbon dioxide that body cells
produce.It is an amazing highway that travels through your
entire body connecting all your body cells.
Parts of the Circulatory System
The circulatory System is divided into three major parts:
1. The Heart
2. The Blood
3. The Blood Vessels
#1 The Heart
The Heart is an amazing organ. The heart beats about 3
BILLION times during an average lifetime. It is a muscle
about the size of your fist. The heart is located in the center
of your chest slightly to the left. It's job is to pump your blood
and keep the blood moving throughout your body.
It is your job to keep your heart healthy and there are three
main things you need to remember in order to keep your
heart healthy.
1. Exercise on a regular basis. Get outside and play.
Keep that body moving (walk, jog, run, bike, skate,
jump, swim).
2. Eat Healthy. Remember the Food Pyramid and make
sure your eating your food from the bottom to top.
3. Don't Smoke! Don't Smoke! Don't Smoke! Don't
Smoke! Don't Smoke!
#2 The Blood
The blood is an amazing substance that is constantly flowing
through our bodies.
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Your blood is pumped by your heart.
Your blood travels through thousands of miles of blood vessels right within your own body.
Your blood carries nutrients, water, oxygen and waste products to and from your body cells.
A young person has about a gallon of blood. An adult has about 5 quarts.
Your blood is not just a red liquid but rather is made up of liquids, solids and small amounts of
oxygen and carbon dioxide.
Blood Cells
Red Blood Cells
Red Blood Cells are responsible for carrying oxygen and carbon dioxide. Red Blood Cells
pick up oxygen in the lungs and transport it to all the body cells. After delivering the oxygen to
the cells it gathers up the carbon dioxide(a waste gas produced as our cells are working) and
transports carbon dioxide back to the lungs where it is removed from the body when we
exhale(breath out). There are about 5,000,000 Red Blood Cells in ONE drop of blood.
White Blood Cells (Germinators)
White Blood Cells help the body fight off germs. White Blood Cells attack and destroy germs
when they enter the body. When you have an infection your body will produce more White
Blood Cells to help fight an infection. Sometimes our White Blood Cells need a little help and
the Doctor will prescribe an antibiotic to help our White Blood Cells fight a large scale infection.
Platelets
Platelets are blood cells that help stop bleeding. When we cut ourselves we have broken a
blood vessel and the blood leaks out. In order to plug up the holes where the blood is leaking
from the platelets start to stick to the opening of the damaged blood vessels. As the platelets
stick to the opening of the damaged vessel they attract more platelets, fibers and other blood
cells to help form a plug to seal the broken blood vessel. When the platelet plug is completely
formed the wound stops bleeding. We call our platelet plugs scabs.
Plasma
Plasma is the liquid part of the blood. Approximately half of your blood is made of plasma. The
plasma carries the blood cells and other components throughout the body. Plasma is made in
the liver.
Where are the blood cells made?
The Red Blood Cells, White Blood Cells and Platelets are made by the bone marrow. Bone marrow is
a soft tissue inside of our bones that produces blood cells.
The 3 Blood Vessels:
Arteriesare blood vessels that carry oxygen rich blood AWAY from the heart. Remember, A A
Arteries Away, A A Arteries Away, A A Arteries Away.
Capillariesare tiny blood vessels as thin or thinner than the hairs on your head. Capillaries connect
arteries to veins. Food substances (nutrients), oxygen and wastes pass in and out of your blood
through the capillary walls.
Veinscarry blood back toward your heart.
COOL FACTS
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The heart beats around 3 billion times in the averages person's life.
About 8 million blood cells die in the human body every second, and the same number are born each second.
Within a tiny droplet of blood, there are some 5 million red blood cells.
It takes about 20 seconds for a red blood cell to circle the whole body.
Red blood cells make approximately 250,000 round trips of the body before returning to the bone marrow, where
they were born, to die.
Red blood cells may live for about 4 months circulating throughout the body, feeding the 60 trillion other body
cells.
NEED 2 KNOW CARDIOVASCULAR SYSTEM
Your circulatory system is made up of your blood, blood vessels, and heart.
Your respiratory system includes your AIR WAYS and LUNGS (Inside your lungs you will find: air sacs,
capillaries) this is where oxygen and co2 are exchanged
HEART FACTS
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Has 4 parts to it.
Your body has 5 liters of blood The left side is full of oxygen rich blood. The right side if full of CO2.
Arteries take blood away for the heart
Veins take blood to the heart.
Capillaries are the end and/or beginning of the chain in the blood flow
Ones Blood Pressure, Skeletal Muscle Contractions and Values in the Veins bring the blood back to the heart full
of CO2.
The reason you breathe out CO2 is due to the fact CO2 left in your body will kill you because it is a poison.
Exercise and diet strengthens your heart and cardio vascular system
FOUND IN BLOOD
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Hemoglobin = bonds oxygen/CO2 to red blood cell
Plasma (55% of make in blood…water/nutrients)
Red Blood Cells carry oxygen and CO2
White Blood Cells fight off infections
Platelets clot blood
NEED 2 KNOW “WELLNESS” FITNESS
Wellness is a state of being that enables a person to reach his or her highest potential:
intellectually, socially, emotionally, physically, and spiritually.
Homeostasis The ability of the body or a cell to seek and maintain an equilibriumstate within its
internalenvironment when dealing with external changes.
WHEN ONE OF YOUR WELLNESS IS OUT OF WACK…IT AFFECTS OTHER AREAS OF YOU WELLNESS NEGATIVELY.
ACCORDING TO CDCYOU ARE TO BE PHYSICALLY ACTIVE 60 MINUTES 5 DAYS A WEEK!
Do you meet these standards?
REASONS WHY PEOPLE ARE NOT ACTIVE
#1 TIME
#2 IS THEY ARE LAZY
#3 DON’T SEE A NEED FOR IT OR LIKE IT
Committed Time
Free Time
Planned or scheduled (If you don’t plan it you will not probably do it)
unplanned time (you can do whatever you want)
WELLNESS TERMS
Physical fitness
Muscular endurance
Muscular strength
Flexibility
Balance
Body Composition
Body systems working together efficiently
Doing an active for extended period of time without muscle fatigue
Complete one time
Is the range of motion around a joint.
Stretching is a good thing to do at the end of exercising…it gets rid of lactic
acid…
An even distribution of weight enabling someone or something to remain
upright and steady.
The amount of bone, fat, muscles in the body (your complete
body…everything)
2 TYPES OF ACTIVITY
Aerobic…uses oxygen over and over (example: running 2 miles)
Endurance (works lungs and heart…much breathing is required)
Anaerobic….does not use oxygen (example: running 2 feet)
* Muscular strength workout (develops strength)
* Cardiovascular workout.
F.I.T.T principle:
To
improve your overall health you need to improve at a minimum one of the 4 to see growth.
F = frequency
I = intensity (your target heart rate)
T = time
T = type of activity
Atrophy Use it or lose it…muscles shrink if you don’t keep working out. It can take as little as 1 week to see
muscle loss. Did you ever have a broken arm? Compare the 2 different arms? Are they the same when the cast
comes off? Why?
TARGET HEART RATE FORMULA (this is the INTENSITY of the FITT)
220 – age = ______
This is your MAX (100%) target heart rate…you never want your heart to go faster than this.
Take your Max THR and multiply by the % your heart wants to beat.
Example: Tom is 20. He wants to work out at 50% of his max target heart rate. What would be his THR be?
A. 100
B. 110
C. 120
D. 220
BENEFITS OF BEING PHYSICALLY ACTIVE INLCUDE
Controls your weight
Strengthens your bones and muscles
Improves grades
Improves your mental health and mood
Makes all you body systems more efficient
Reduces your risk of cardiovascular disease
Reduces your risk for type 2 diabetes
Reduces your risk of some cancers
Increase your chances of living longer
Arteries and veins get bigger
How to control your weight healthy
Calories IN >Calories out = Gain weight
Calories IN <Calories out = Lose weight
Calories IN =Calories out = Maintain weight
FACTS!
The habits you make now at the age of 14 and 15…will start you on the journey through out your life. If you
choose healthy habits now, you are more likely to continue these as you go to college and into adult life. If
you are choosing unhealthy ones…well these also will probably carry on as you get older.
At the age of 30 degeneration starts and your metabolism begins to slow down.
The #1 reason why elderly people fall is because they have a lack of flexibility.
Your motivation to do a activity is key to you starting, liking, and staying with it.You must have a goal in
mind you want to achieve.
It takes 21 days to start a habit…good or bad ones
KEY FITNESS CONCEPTS
REPS = 1 lift or the number of times you lift before stopping
SET = The number of times to perform an exercise. For example, you do 12 squats, then stop.
TO BUILD MASS = HIGH WEIGHT AND LOW REPS (example: 120 lbs. 3-5 reps for 5 sets)
T0 BUILD ENDURANCE – LEAN MUSCLE = LOWER WEIGHT AND HIGH REPS (example: 80 lbs. 12 + reps for 3 sets)
1.Cardiovascular Fitness
The term cardiovascular relates to the heart (cardio) and blood vessels (vascular), and is used in
reference to how effectively the heart pumps blood, and how it then is pumped through the body.
2 Muscular Strength Fitness
This is when we do exercise or activities to build and strengthen our muscles and muscle groups. It
usually means giving your muscles a resistance (weight) and getting them to lift it or move it over
several repetitions.
3. Muscular Endurance Fitness
Looks similar to above but it is very different, it is where your muscles are resisting continually for
quite a long time, so building muscle as well as endurance. This builds the muscle in a different way
and often builds a leaner muscle.
4. Flexibility
I know runners cringe when they hear this word, but it doesn’t just mean being able to touch your
toes or wrap your legs around your head! Flexibility refers to just being able to go thorough daily life,
moving freely and not be in pain. Ideally we want every joint in our body to perform the FROM (Full
Range of Movement), and flexibility allows that.
CIRCUIT TRAINING
CROSS FIT
YOGA
PILATES
RUNNING/WALKING
TAI CHI
P90X
SWIMMING
SPARTA
INTERVAL TRAINING
T25
SOFTBALL
BASEBALL
BASKETBALL
SOCCER
NEED 2 KNOW NUTRITION #1
BMR…explain it? Basel Metabolic Rate
You use energy no matter what you're doing, even when sleeping. The BMR Calculator will calculate your Basal
Metabolic Rate (BMR); the number of calories you'd burn if you stayed in bed all day.
EMPTY CALORIE
Empty calories, in casual dietary terminology, are a measurement of the energy present in high-energy foods
with poor nutritional profiles, with most of the energy typically coming from processed carbohydrates, fats,
or ethanol.
DIET - Is what you eat.
METABOLISM - Is the rate at which you burn calories.
CALORIE – Is energy
A unit equal to the kilocalorie, used to express the heat outputof an organism and the fuel or energy value
of food.
1 lb = 3500 calories
BMIis the current unit of measuring we use to determine if our weight is at the correct level.
However, it is not
100% accurate. More accurate methods…Skin calipers, Bioelectric Impedance Analysis, Hydrostatic Weighing, DEXA
Scan
CALORIC INTAKE is the amount of calories you consume.
CALORIC EXPENDITURE is the about of calories one burns off
CCK is a chemical that is released from your digestive system to your brain to inform you that you are full.
People who are bulimic have a problem with this release. It releases slower thus they are able to eat more
than normal.
FACTS FACTS FACTS
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Not everyone needs 2000 calories it all depends on 2 things
1. Physical activity levels
2. Metabolism
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Cutting Calories in your diet slows down your metabolism.
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Eating a balanced diet and exercising speeds up your metabolism.
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Your body makes all the cholesterol your body needs. This is done in the LIVER.
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One can live 3-4 days without water.
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One can live around 40 days without food.
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Why do you need to eat?
You need to eat for nutrients and glucose…so cell metabolism can take place with oxygen.
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Your body needs energy! The order you body will go for energy is as follows. 1 food
3 muscle
4 bones
2 fat
Serving Sizes Thoughts
Meat 3oz = DECK OF PLAYING CARDS
1 cup of spaghetti would look like this for one serving = SOFTBALL
PORTIONS…HOW MUCH OF EACH SHOULD YOU EAT?
2-3 FORMULA
DAIRY – VEGETABLES – FRUITS – PROTEINS – CARBS
CARBS DEPEND ON HOW ACTIVE YOU ARE!
MATH THOUGHTS
Tom eats 3500 calories a day and burns 2000 calories during the same day.
Did Tom lose weight or gain weight?
How many calories?
If Sue lost 500 calories for 14 day…How many pounds would she lose during that time?
NEED 2 KNOW NUTRITION #2
Malnutritionis the condition that occurs when your body does not get enough nutrients.
There are a number of causes of malnutrition. It may result from:
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Inadequate or unbalanced diet
Problems with digestion or absorption
Certain medical conditions
Malnutrition can occur if you do not eat enough food. Starvation is a form of malnutrition.
You may develop malnutrition if you lack of a single vitamin in the diet.In some cases, malnutrition is very mild and
causes no symptoms. However, sometimes it can be so severe that the damage done to the body is permanent,
even though you survive.Malnutrition continues to be a significant problem all over the world, especially among
children. Poverty, natural disasters, political problems, and war all contribute to conditions -- even epidemics -- of
malnutrition and starvation, and not just in developing countries.
FAT FACTS
Fat has 3 main functions (insulation ---transport vitamins adek ---energy)
Your body needs less than 25% of your diet to be made up of fat.
Saturated fat is considered BAD FAT…because it will clog your arteries.
Saturated fats are SOLID at room temperature.
Saturated fats come from this ANIMALS
Saturated fats thus gives one high blood pressure, high cholesterol, and finally heart disease which lead to a heart
attack.
Unsaturated fat is considered to be GOOD FAT…
Unsaturated fat is LIQUID at room temperature.
Unsaturated fat comes from VEGETABLES.
Trans fat = are also BAD fats…They also clog your arteries.
atherosclerosis
disease that clogs the arteries
(LDL) leads to heart attack
FAT is the most concentrated form of energy…Meaning this… Fat has 2x the amount of energy as carbohydrates.
When one loses weight …fat does not disappear but SHRINKS.
Bile breaks fat down in the body. This is done in the small intestine.
CARBOHYDRATES FACTS
When carbohydrates are not all burned up in the body …
SHORT period of time they are turned into GLYCOGEN…THEY GO TO THE MUSCLES
LONG period of time carbs are turned into FAT.
You eat a large pizza…your body does not need this many carbs. Your body will break all the carbs down and send
them into your blood stream to be cell metabolized. If you do not use them, need them, in the short term …carbs that
are not burned up get stored in the MUSCLES as glycogen so they can be used shortly.
Your body needs 40%of your diet to be made up of carbohydrates.
Carbohydrates are starches and sugars.
#1 Complex Carbohydrates can be found in
rice
grain
seeds
nuts
potatoes
#2 Simple Carbohydrates come from natural sugars
milk
fruit
vegs
Carbohydrates get converted into GLUCOSE in the SMALL INTESTINE for energy. (who is miss glucose looking for?)
So why do you need to eat carbs?
FIBER FACTS
Main function is to help you stay regular.
Fiber can be found in the following foods.
Vegetables
fruits
Oat meal
popcorn
grains
Whole wheat breads and pasta
Brown rice
PROTEIN FACTS
2 Main functions 1. Build body tissue
2. Maintain body tissue
Excess proteins not used get turned into FAT? Your body needs 25% of your diet to be made up of protein.
MINERAL FACTS
1. Minerals regulate body functions.
2. Sodium “Salt” = too much will increase ones blood pressure. High blood pressure increases the risk of heart
disease.
WATER FACTS
Water carries nutrients and transports waste from your body.
You can live 3-4 days without drinking…all depends on your activity levels, and environment
You have 8 lbs of water in you.
Fruits contain 75% water.
Your body uses 10 cups of water each day.
Hydration? Is the H2O in the system…if you pee this color (yellow) you need to drink more.