Transcript of Physical Fitness Vs. Personal Fitness. Physical Fitness The capacity of the whole body to function...
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- Physical Fitness Vs. Personal Fitness
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- Physical Fitness The capacity of the whole body to function at
optimum efficiency; determined by the condition of the
cardiovascular system, respiratory system, muscular system, the
degree of flexibility, and body composition. You are physically fit
when you are able to carry out daily tasks with out undue fatigue,
are able to handle emergency situations, and possess sufficient
energy to enjoy leisure-time activities.
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- Personal Fitness A plan designed to YOU select activities to
improve YOUR lifestyle.
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- 10 BENEFITS OF PHYSICAL ACTIVITY 1. IMPROVED APPEARANCE -Helps
control/maintain weight -End result is feeling better about
yourself 2. IMPROVED BODY IMMAGE -See yourself more positively
-Increases self-esteem 3. IMPROVED SELF-CONTROL -Taking control of
your body and lifestyle usually decreases stress and depression
levels -Increases self-confidence -Increase self-discipline
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- 4. IMPROVED HEALTH - -Having a daily fitness routine decreases
heart disease and illnesses. -Enhances digestive system, providing
better elimination of waste product by body. 5. INCREASE MUSCULAR
STRENGTH & ENDURANCE - -Males want strength and bulk -Females
want firm well toned bodies -End result equals improved personal
appearance and self-confidence. 6. INCREASED LEVEL OF ENERGY -
-Being tired during the day is a direct result of poor lifestyle
choices. -Your body is like a car -A higher energy level is one
outcome following a physical fitness program. -A high level of
physical activity prevents fatigue. -Over time you will be able to
play longer, gain more skill, and increase your success rate.
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- 7. IMPROVED PHYSICAL PERFORMANCE - -If you are already
physically fit, you will be able to participate in activities for
an even longer period of time. -You will be willing to try other
sports or activities 8. INCREASED SUCCESS IN SCHOOLWORK OR JOB
-Research shows increased physical fitness help with academic
achievement. -As your body becomes more efficient, you function
more efficiently. 9. HELPS COPE WITH STRESS -Helps provide relief
from daily anxieties. 10. INCREASE LIFE EXPECTANCY -Your body will
last longer if taken care of properly. -Many diseases are
attributed to inactivity. -Reduces stress levels.
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- PRIMARY HEALTH RISK FACTORS You can significantly change the
current state of your health, as well as the state of your future
by controlling diseases, disabilities or premature death.
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- INACTIVITY -staying active reduces heart problems. OBESITY -
initial stages begin in childhood. -being obese also causes
problems socially and emotionally. HIGH BLOOD PRESSURE - major
cause of heart disease. -may be hereditary, but may be caused by
stress, work, and peer pressure.
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- HIGH LEVELS OF CHOLESTEROL -waxy fatty substance found in cells
(it is needed by body). - cholesterol may collect in blood vessels
and clog them, causing heart disease. STRESS AND TENSION
-unnecessary stress and tension may place strain on the heart and
circulatory system. -most affected are TEENS SMOKING -circulatory
and respiratory diseases.
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- SEX OF INDIVIDUAL -men usually have higher rates of heart
disease than women. -women are smoking more, increasing the rate of
heart disease of women. HEREDITY -if family members have/had
circulatory disorders chances are you will! AGE -advancing in age
increase developing heart disease. -the longer one lives, the more
plaque builds up in arteries.
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- Health Risk Factors Inactivity Inactivity Obesity Obesity High
Blood Pressure High Blood Pressure High Levels of Cholesterol High
Levels of Cholesterol Stress and Tension Stress and Tension Smoking
Smoking Sex of an Individual Sex of an Individual Heredity Heredity
Age Age
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- Health Risk Factors Inactivity Inactivity Obesity Obesity High
Blood Pressure High Blood Pressure High Levels of Cholesterol High
Levels of Cholesterol Stress and Tension Stress and Tension Smoking
Smoking Sex of an Individual Sex of an Individual Heredity Heredity
Age Age
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- Health Related Components Components of how well the systems of
your body operate. 1. Flexibility 2. Cardiovascular Fitness 3.
Muscular Strength 4. Muscular Endurance 5. Body Composition
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- Flexibility The ability to move body joints through a full
range of motion. Over time flexibility decreases. Reduces injuries.
Prevents post exercise pain (muscle stiffness and spasms).
Stretching before exercise increases blood supply to muscles and
raises their temperature to make them more flexible. Stretching
after exercise prevents blood from pooling in exercised areas.
Reduces chance of low back pain. Helps relieve emotional
tension.
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- Cardiovascular Fitness Ability of the heart, blood, blood
vessels and the respiratory system to supply oxygen and necessary
fuel to the muscles during exercise. #1 type is aerobic
activity20-60 minutes dailywalking, jogging, swimming, jump roping,
biking, etc. Increases energy level, causing you to exercise longer
without tiring. Good for weight control Pulse Rate=pressure of
blood in arteries -Carotid artery (neck) -Wrist
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- Resting HR (50-100 BPM):Your heart rate just before you get out
of bed *Active person=lower resting HR=heart pumps more blood with
each beat. *Inactive=higher resting HR=heart has to work harder to
pump blood. Maximum HR: the rate you should not exceed during
exercise *220-Age Target HR Zone: the rate you want your heart to
be during exercise * 220-AGE X 60% for lower level *220-AGE X 90%
for higher level To achieve values of cardiovascular training you
must maintain 60-90% of Target HR Zone for 20 minutes Recovery HR:
your heart rate within 5 minutes after exercise
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- Muscular Strength & Endurance The ability of a muscle group
to apply a maximal force against a resistance force one time and
the ability to repeat muscle movement for a long period of time.
Provide good posture Improve appearance Help you perform better
Reduce fatigue Prevents muscle injury and soreness Helps avoid back
pain
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- Body Composition The ratio of fat to muscle, bone, and other
tissues that compose your body. Body fat is needed Muscle does not
turn to fat Fat does not turn to muscle Extremely high or low
amounts of body fat can cause health problems
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- SKILL-RELATED FITNESS Items of concern with abilities related
to sports or activities.
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- AGILITY The ability to change the position of your body and to
control the movement of your whole body. BALANCE BALANCE The
ability to keep an upright posture while either standing still or
moving. POWER POWER The ability to perform with strength at rapid
pace. The ability to perform with strength at rapid pace.
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- REACTION TIME The amount of time it takes to start a movement.
COORDINATION COORDINATION The intergration of eye, hand, and foot
movements. SPEED SPEED The ability to cover a distance in a short
period of time.
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- What is Goal Setting? Almost anything you desire!! Goals are
guides for how you do something, and gives you something to work
towards buying a car grades graduating college taking trips making
an athletic trip achieving a desired profession saving money $$$$
body weight (gain, loss, or maintaining) gaining speed, strength,
etc. jogging a mile hiking a mountain
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- Goals Serve as a guide Give you something to work towards Help
you achieve what you want!!! Are a process that helps improve
yourself Make you feel good about yourself Help motivate you.
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- Two Types of Goals LONG-TERM GOALS: Goals to be accomplished
over a period of time: Weeks Months Even years SHORT-TERM GOALS:
Goals to be achieved/accomplished in a short period of time. Days
Weeks Usually specific Usually used to achieve long term goals
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- Examples of Personal Fitness Goals Cardiovascular: Pacer Test
(increase # of paces) Cycling for time or distance Jogging for
time/distance/# of lap Jump roping for time or # of jumps in set
period of time Maintaining minimum/maximum HR for a set period of
time. Seed walking Training for a particular activity/sport
Maintaining a level of fitness Flexibility: Sit-n-reach Daily
stretching with warm-up and cool down
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- Muscular Strength and Endurance: Increase # of daily sit-ups:
(timed/daily routine) Increase # of daily push-ups (timed/daily
routine) Increase or maintain daily weight training (sets/reps and
increasing weight over a period of time) Pull-ups Body Composition
Weight (increase, decrease, maintain) Body fat (increase, decrease,
maintain)
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- Goal-Setting Steps 1. Desire 2.Believe in yourself. 3.Analyze
where you are now. 4.Set realistic goals. 5.Write your goals in
detail. 6.List benefits you will receive. 7.Identify obstacles you
may face. 8.Identify knowledge you will need. 9.Make a plan of
action. 10.Develop a timelines. 11.Monitor your progress. 12.Never
give up.
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- Principles of Training Principle of Overload Exposing the
muscles, joints, cardiovascular and respiratory systems to more
work and stress than is normally experienced. The body becomes
stronger and functions better if increased demands are placed upon
it. The amount of overload (exercise) varies with each
individual
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- FITT Principle Four ways to achieve overload in a physical
fitness program: Frequency, Intensity, Time, & Type
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- Frequency How OFTEN one should exercise to improve a component
of physical fitness ( flexibility, cardiovascular, muscular
strength, muscular endurance, body composition) The number of times
you workout a week. Exercise must be performed regularly if you
intend to reach and maintain an adequate level of fitness. -Minimum
3 x weekly -Effective= 5 x a week -Weight loss= 6 x a week
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- Intensity How HARD one should exercise to improve fitness.
Exercise should increase enough to demand more effort than usual
Exercise to hard you may cause injury, dont exercise hard enough
will result in little or no improvement. Time How LONG one exercise
to improve fitness. How many minutes you jog, lift weights,
stretch, etc. To be effective, exercise must be maintained for a
certain length of time. Maintain cardiovascular activity for 20-60
minutes As time increases, intensity decreases. Spread exercise
over a longer period of time at an easier pace.
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- Principle of Progression Increasing your workload progressively
for maximum improvement and to prevent injuries. As you work harder
(overload) your body adapts. Workload then increase, improving your
fitness level. Slowly and progressively apply stress (increased
workload/exercise) to your body. Principle of Specificity Must do
specific exercises to improve specific components of physical
fitness in specific body parts. This is where the Type of activity
you chose will be applied to the principles training!
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- Personal Fitness Activities Group & Individual Warm-Up
Weight Lifting Exercise Balls Medicine Ball Calisthenics (push-ups,
sit-ups, pull-ups, agility ladder & plyometric training, etc
Cardio Equipment (ellipticals, treadmills, stationary bike, etc.)
Aerobics
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- Kickboxing BOSU Training Rebounding (trampoline) Trail
Walking/Jogging Yoga/Pilates Mountain Biking In-Line Skating
Climbing Wall
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- Daily, Weekly & Monthly Steps To Designing &
Participating in Personal Fitness 1.Evaluation: Pre-Fitness Testing
(pacer, sit- up, push-up, sit-n-reach. 2.Goal Setting: setting
goals after evaluation of pre and mid fitness testing.
3.Demonstration of all fitness activities made available to you.
4.Applying FIT Training Principle daily in your programs and
personal fitness folders. 5.Periodic Assessment: Mid-Term and Final
Fitness Testing.
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- Personal Fitness Daily Routine 1.Read the white wash board
outside the girls locker room 2.Dress-out. 3.Follow Warm-Up
directions found on white wash board. 4.Dinos upon my direction.
5.Activity directed by Mr. Vander Valk or Personal Fitness
activities.
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- Fitness Folder Tabs (MUST BE IN ORDER) Activity Logs firstno
divider before them (3) Goals & Data: Health Components &
Fitness Testing(1) Dynos (5) Suggested Activities (2) Exercise Ball
(4) Medicine Ball (6) Abs (4) Ladder (2) Weight Lifting (2) HRM
Sheets (noneadded later) Rubrics (noneadded later) Blank
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- Journal 1/7/13 1.I learned 1 st semester 2.I know that this
semester 3.I need 4.I will. 5.I wont 6.I look forward to 7.
Celebrate what is right:
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- Group Collaboration What is physical fitness? What is personal
fitness? Why do people like physical activity? Why do people avoid
physical activity? What are personal fitness activities likes? What
are physical fitness activities dislikes?
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- Group Collaboration Group 1Group 2Group 3Group 4Group 5Group 6
Hudson Chrisopher V. Cristofer A. Ashley L.ManuelJesse
HectorRyleeJoeMarcusLizethJared OraliaArielLaineyWilliamArynnYelisa
MariahRicardoSergioC.J.Anthony
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- Obesity Rates in the U.S. 1995-2010
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- Long Term or Short Term??
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- Final Exam Expectations All tables must be clearedonly your
test and writing utensil. Be respectful of others NO talking during
or after until everyone is finished!! Talking the 1st time =
-5pts!!! Talking the 2nd time = a zero on the test and cannot be
made up!!! Respect each others work protect your test!!! Cheating=
Zero and cannot be made up!!! If someone is cheating off of your
test it will be taken away as well. This will be made up at a later
time!!! Always have something to read, or to work on after a test!
I-pods are permitted after your test has been turned in! NO texting
or usage of cell phones.