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Physical Health NotesComponents of Physical FitnessAerobic vs AnaerobicAerobic- exercise that lasts a __________ time and uses ____________ to get energy.Anaerobic- exercise that does ______ use oxygen to get energy and lasts a very ____________ time.Physical FitnessPhysical Fitness-Five Components of Physical Fitness:Muscular StrengthMuscular Strength-Can be _____________ in the amount of weight you liftStrong muscles: support _______________ and _______________, keeps you from getting hurt, and helps you deal with fallsMuscular EnduranceMuscular Endurance-Muscular strength and muscular endurance are relatedMuscular strength lets you lift something _______________Muscular endurance lets you lift it _________ and _________ again.FlexibilityFlexibility-Flexibility depends on the bones of a joint. It also depends on three types of soft tissue: ________________, ________________, and ________________._______________ is the most elastic, or stretchy, tissue of the three. Therefore, it is the most flexible._______________ connect muscles to bone. Your Achilles Tendon attaches your calf muscle to your heel. Tendons are less elastic than muscles._______________ are bans of tissue that connect the bones in a joint. They do not stretch as much as muscles and tendons do. Flexible ________________ are less likely to get injured.Regular _______________ ______________ is usually enough to stay flexible.Stretching also helps lengthen and relaxes muscles around a joint.Cardiorespiratory EnduranceCardiorespiratory Endurance-Aerobic activity improves cardiorespiratory endurance.Examples: _____________, ______________, ______________________, ________________, and ____________________.Heart Rate-Resting Heart Rate (RHR)- heart rate when you are resting*Recovery Time- how long it takes your heart rate to return to ________ after activity.You can use RHR and recovery time to measure your ___________________ _____________________.If you are fit, your RHR will be lower and so will your recovery time.Body Composition Body Composition-Women have a higher percentage of body fat then men do.Fat plays an important role but too much lead to diseases such as __________ _____________, _______________, and ________________. It also makes heart and lungs work harder._______________ ________________ reduces fat and increases lean tissues such as muscle.The Benefits of ExerciseExercise*Exercise-*Physical Benefits of ExerciseStrongerHeart and lungs work betterBurns fat and increases muscleCan improve ___________________, or the ability to make __________________ movements.___________ ____________: Can prevent muscle weakness and shortness of breath____________ ______________: can prevent obesity and disease such as diabetes and heart disease.*Mental and Emotional Benefits of ExerciseWhen you exercise for a long period of time, your brain makes chemicals called endorphins.Endorphins-Exercise also improves blood flow to your brain.Improved blood flow makes you feel more awake and think clearly.Exercise is a good way to deal with _____________ and _____________ your self-esteem.When you __________________ regularly, you relieve the tension called stress.As you improve your ______________, you feel better about yourself. You then ______________ your self-esteem and confidence. *Social Benefits of ExerciseGives you the chance to make new friends. Many people you meet will have some of the same interests as you.When you ___________________ in physical activity, you are probably around people who are good _________________________ on your fitness.These people are likely to _______________ you to keep exercising. Testing Your Fitness*Sports Physical-Monitoring Heart RateTry tracking your heart rate before, during, and after exercise.*How hard the person is working during exercise*Target Heart Rate Zone-*Maximum Heart Rate (MHR)-Target Heart Rate ZoneMHR=60% of MHR= 85% of MHR=*Resting Heart Rate (RHR)*Your Resting Heart Rate (RHR) will measure your ___________________ _________________*Muscular Strength and EnduranceMuscular Strength and Muscular Endurance-Try to do as many as you can without ________________.The more you can do without stopping, that better your muscular strength and muscular endurance are.Cardiorespiratory EnduranceCardiorespiratory Endurance-The ________________ you finish, the better your cardiorespiratory endurance is.FlexibilityFlexibility-A special box measures how far you can reach when you can ______________ when you try to reach past your ________________.The better your ____________________, the father you can reach.Estimating Body CompositionBody composition compares __________ weight to _________ weight in your body.It can not be _________________ measured, but it can be estimated.Body Mass Index (BMI)- A high BMI that the ratio of fat weight to lean weight is high.BMI is commonly used because ________________ and ____________ are easy to measure but not the only way to measure body composition.The skinfold test is used.Skinfold calipers-Other ways to test body composition involve weighing someone underwater or passing a harmless electrical current through the body.Your Fitness GoalsWhat Do You Want to Do?Most people choose _____________ ______________ that are fun because they are less likely to quit.You don’t have to join a team or play a sportYou can take walks, hikes, or play something like recreational ___________________.What Affects Your Goals?Media:*FITF-I-T-Frequency is how often you ______________Intensity is how _________ you exerciseTime is how __________ you exerciseIncreasing any part of FIT can improve your physical fitnessWhen you increase _________ part of FIT, you should slightly ____________ the other two parts.Slowly increase those two parts again so that your body can adapt to the new activity.Do not ________________ all three parts of FIT at the same time.Monitor Your ProgressRecord your results in a __________________ _____________.It’s like a diary or journal for your fitnessUse a fitness log to keep track of how often and how ___________ you work outYou should also ________________ how long your workouts lastYou can include other conditions like your _____________ _____________ or how the weather was if you worked out outside.Exercising Caution*Warm UpHelps muscles move more ____________Increases ____________ _____________ throughout your bodyA ____________ _____________ or a slow job are common warm-upsCool DownHelps your body return to normal after _____________It helps the __________ return to its resting rateHelps keep muscles from __________________ up and becoming soreUsually an easy job or walkStretchHelps ______________ muscles and ______________ joint flexibilityFor some activities, stretching may reduce the risk of injury and may help you perform/play better._____________ only after a warm-up or cool-down__________________ should be held about _____________ secondsImprove Your FormPoor form may put a lot of ______________ on your muscles, joints, and bones.Using poor form over a long period of time can cause _____________ injuries, such as tendinitis.When trying a new exercise, watching a video of the correct form can help.Training _____________ are also good ways to practice and improve your form.Take a BreakRest and recovery are important parts of a fitness programActive Rest- Active rest lets your body _______________ itself while you maintain your fitnessTaking a break can also mean that you stop doing an activity for a while.Recovery from Injury*RICER-I-C-E-Wear the Right ClothesShoes are the most ________________ piece of fitness clothing.Some sports like football and hockey have special safety equipment.Fitness clothing should let you move ______________Always consider the _____________ whenever you are dressing for physical activity.Use Your Safety EquipmentLets you try activities that would otherwise be __________________Protects you in activities that are generally ______________ but in which accidents could happen.Safety equipment such as _____________ and ___________, keeps you from getting hurt.Giving First Aid* C’sCheckCallCareIdentifying What’s WrongCheck out the situation:If you are in danger, ____________ the area. If you’re safe, check the victim for injuries. Try to find out how they victim got ___________.Check for medical alert jewelry, which lets you know about the victim’s health.Call for help:Care for the victim: How quickly a _____________ gets help may determine his or her fate. If you have training, you should give the victim first aid right away.First aid-Knowing first aid and acting quickly can help you save a victim’s life.Protecting YourselfWhat are the benefits of using protective equipment during a medical situation?Sterile Gloves protect you from _____________ and other bodily ____________Breathing _____________ prevent exposure to victim’s saliva when you give rescue breathing.Calling for HelpEmergency phone numbers lists should consist of the following:Police departmentFamily DoctorYour neighborsWhy Be Certified?Sometimes helping someone without knowing the right way to do it can cause more injury.Take a ____________________ certification classAmerican Red Cross and YMCA are two organizations that teach ________________Basic First AidBleedingFor ____________ cuts and scrapes, wash the area with mild soap and water. Use antibacterial cream and a bandage to cover the cut or scrape.Head wounds/cuts tend to ________________ more. Applying pressure on the injury with sterile gauze will help stop the bleeding.If the cut is deep and _______________ enough, stitches may be required.PoisoningMany _____________ products can cause poisoningPoisons can enter your body through your ________________, _______________, and ________________.Different poisons have different effects.If you suspect someone has been poisoned, call your _____________ poison control center or 911.BurnsFirst-degree –Second-degree – affects _________ layers of skin and cause blisters. Pour cool water over the area or use a cold compress. If the burn is larger than _________ inches, go to the emergency room.Third-degree – affects all layers of the skin, some muscle and even bone may be burned. May not hurt as much since the pain sensors in the skin may be ________________ or _______________. Call for help right away and cover the burn with a ______________ cloth.Electrical ShockHappens when _____________ is passed through the body.Can make a victim’s heart stop and cause ____________ and ____________ injuries.Before you touch a _________________, make sure they are not ________________ an electrical source.Use a ___________ object to move the victimCall for helpFractures and DislocationsFracture-Try not to move the injured area. Call for help or go to the emergency room.For some ___________________ you can use a splint until help arrives.Dislocations- Do not try to put a dislocated bone back in place. Seek medical help.Head and Back InjuriesIf you’ve ever bumped your head, you know even minor head injuries can hurt.Do ______________ move someone who has a head, neck, or ____________ injuryIf the victim is _____________, tell them not to moveCall 911 or another emergency service right _________________.ShockShock-Skin is pale, cool, and ______________.Heart rate is fast but _____________.Feels lightheaded.Breathing is _____________ and shallow.Choking and CPRAbdominal ThrustAbdominal Thrusts-CPRCardiopulmonary resuscitation (CPR)-Rescue breathing- an emergency technique in which a rescuer gives air to someone who is not breathing.To give CPR, you’ll have to know your ___________ first:Airway-Breathing- Is the victim breathing? Look for movement in the victim’s chest. Put your cheek over the victim’s mouth and see if you feel any _______________. If the victim isn’t breathing, start rescue breathing.Check Pulse- Is the victim’s heart beating? You can check the victim’s ____________ or _____________. If you don’t feel a heartbeat, start chest compressions. ................
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