Fitness - Central Dauphin School District
Fitness
Name __________________________________________ PD _____ EVEN/ODD
Lesson 1
1. Physical fitness – the ability to do daily physical activity without becoming short of breath, sore, or very tired
2. Exercise – is any physical activity that maintains or improves your physical fitness
3. Strength – the amount of force muscles apply when they are used
4. Endurance – the ability to do activities for more than a few minutes
5. Flexibility – the ability to bend and twist joints easily
6. Body Composition – compares the weight of your fat to the weight of your muscles, bones, and joints
Health Related Physical Fitness:
1. Cardiovascular – the ability to exercise the heart and lungs for long periods of time. There are two types of exercise to increase this area:
A. Aerobic: Means “with oxygen”. These are exercises that involve continuous physical activity lasting for at least 10 minutes. The heart rate and breathing rate become elevated and the oxygen supplied to the muscles meets the muscles’ demand for oxygen. It involves moving the large muscles of the body in repeated patterns of motions. EX: jogging, swimming, aerobics, cross-country skiing.
B. Anaerobic: Means “without oxygen”. These are intense physical activities that last only a few seconds to a few minutes. Muscles use up oxygen faster than the blood can supply it even though your heart and breathing rates may be elevated. These improve muscle strength. EX: sprinting
2. Strength – is the amount of force you can put forth with your muscles. It is often measured by how much weight you can lift. There are two types of exercises to improve strength:
A. Isotonic – contraction and relaxation of muscles through the full range of their motion. They are performed with or without weights and are repeated to develop muscle strength. EX: push-ups, pull-ups, weight lifting, crunches
B. Isometric – muscles contract but do not shorten. EX: pushing against a wall, pushing hands together
EX: weight lifting, rock climbing
3. Muscular endurance – the ability to use the muscles many times without getting tired. People with good muscular endurance are likely to have better posture, have fewer back problems and be better able to resist fatigue.
4. Flexibility – the ability to move your joints through a full range of motion. People with good flexibility have fewer sore and injured muscles. Stretching before and after exercising will increase flexibility. EX: yoga, dancing, martial arts, gymnastics
5. Body composition/Body fatness – the percentage of body weight that is fat compared to other body tissue. People who have a higher percentage of fat are more likely to be ill and have a higher death rate than lean people.
Skill Related Physical Fitness
1. Agility – the ability to change the position of your body quickly and to control the movement of your whole body.
2. Balance – the ability to keep an upright posture while you are standing or moving.
3. Coordination – the ability to use your eyes and body parts together in an effective way to accomplish a particular task or skill.
4. Power – the ability to do strength performances quickly.
5. Reaction time – the amount of time it takes you to get moving once you see the need to move.
6. Speed – the ability to perform a movement or cover a distance in a short period of time.
Physical Benefits of Exercise
1. Your strength and muscular endurance improves. Muscles become stronger.
2. Your endurance improves. The heart gets stronger. The lunges can take in more air.
3. Your flexibility improves. When you exercise, you stretch the muscles around your joints.
4. Your coordination improves. Coordination is the ability to use your body to make difficult movements.
5. Your body burns more fat. Burning fat by exercising can help you improve body composition.
Other Benefits
Mental – physical activity improves blood flow to the brain.
Emotional – Exercise can improve your self-esteem. Exercise can also help you deal with stress. It gives you a chance to release the tension caused by stress.
Social – You will most likely exercise with other people. Exercise gives you a chance to make new friends. So, you can also work on your social skills while you exercise.
Lesson 2
1. sports physical – is a medical checkup that is required before playing with a sports team
2. fitness goal – is a goal to improve your physical fitness
Visiting the doctor
1. The doctor will ask you questions about your health history.
2. You or your parents can answer questions about past illnesses and injuries, and any shots you’ve had
3. Sports physical – a medical checkup that is required before playing with a sports team – this is to make sure you can safely participate in sports
Testing your fitness
1. Even if you don’t want to play sports you should still know your fitness strengths and weaknesses
2. Fitness tests can help you assess your level of fitness
A. pull ups
B. curl ups
C. 1 mile run
D. sit and reach
Choosing your activities
1. Find things that you like doing – more likely to continue participating
2. Some people set fitness goals before choosing an activity – these are ways to improve your physical fitness
Influences on your goals
1. Parents, teachers, coaches can all help you set fitness goals
2. Start with short term goals that can help you meet your long term goals
3. Don’t be afraid to change your goals
4. Don’t forget your values
5. Surround yourself with people who think physical fitness is important. That way they can help your meet your goals.
Lesson 3
1. Maximum Heart Rate (MHR) – The highest number of times your heart can contract in one minute, or the heart rate that a person could achieve during maximal physical exertion 220 – age = MHR EX: 220 – 12 = 208 MHR
2. Target Heart Rate (THR) – also known as the Training Heart Rate, is a desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout.
3. Resting Heart Rate (RHR) – The number of resting heartbeats per minute – not exercising (use the radial or carotid arteries)
4. Recovery time – the amount of time your heart takes to return to RHR after exercise
5. Pulse – the rate at which the heart beats, measured in beats per minute (BPM)
1. FITT Principle
F – Frequency (How often do you exercise?)
I – Intensity (How difficult is the exercise?)
T – Time (How long do you perform the exercise?)
T – Type (What exercise are you doing?)
A. Don’t increase more than 1 part of FITT at a time and don’t increase it too much!
B. Keep a fitness log to describe how you use FITT.
C. Fitness log – a notebook you can use to record your progress
2. Heart Rate
A. Find resting heart rate (RHR) before you workout to know where you started from – count the beats for 1 minute
1. This will help you see if your fitness has improved because RHR will decrease as your physical fitness improves
2. Check your heart rate, or pulse, on your neck or wrist
3. Find pulse by placing your index and middle fingers under your jaw and in front of your ear – you can also put your fingers on the thumb-side of your wrist – DO NOT use your thumb!
B. Find target heart rate (THR) – this the desired range of heart rate reached during aerobic activity
1. The amount of time it takes your heart to return to RHR from THR is called recovery time – as your fitness improves, recovery time gets shorter
C. Find maximum heart rate (MHR) – the highest number of times your heart can beat in a minute – MHR = 220 – age
EX: 220 – 12 = 208 MHR
Finding THR 60% and 80%
MHR x .6 = beats per minute at 60%
208 x .6 = 125 beats per minute (BPM) at 60%
MHR x .8 = beats per minute at 80%
208 x .8 = 166 beats per minute (BPM) at 80 %
This person should try to keep their heart rate between 125 (60%) and 166 (80%) beats per minute when exercising.
Lesson 4
1. individual sports – a sport in which athletes play alone against other players
2. team sports – are sports in which two or more people work together against another team
3. competition – is a contest between two or more individuals or teams
Types of Sports
1. Individual sports – a sport in which athletes play alone against other players
A. one-on-one games
B. focus on personal goals
C. EX: track and field, swimming, and gymnastics
2. Team sports – sports in which two or more people work together against another team
A. let you share your skills with others
B. some individual sports can also turn in to team sports
C. EX: soccer, basketball, ice hockey
3. Some people play sports because they like competition – it gives you a chance to test your skills and also helps people improve their fitness
Benefits of Sport
A. improved fitness
B. manage your weight
C. work on social skills and make friends
D. improved self-esteem
E. teamwork
F. leadership
Lesson 5
1. strain – is a muscle or tendon that has been stretched too far or torn
2. sprain – an injury that happens when a joint is twisted suddenly and the ligaments in the joint are stretched too far or torn
3. fracture – is a cracked or broken bone
Warning signs of injury
*muscle soreness – caused by hard exercise and is not a sign of injury
1. sharp pain – might hurt more when you touch it – can also feel sharp pain when trying to use an injured body part
2. swelling – often starts right after the injury happens, swelling is usually painful
3. bruises – may take a few days to appear and can cover a large area – bruising and swelling often occur together
First aid for injury – RICE
1. Rest – stop playing – keeps the injury from getting worse
2. Ice – helps to reduce swelling and pain – make sure to wrap it in a towel
3. Compression – wrap with an elastic bandage or athletic tape – reduces swelling and keeps injured area from moving – don’t wrap too tightly because you can cut off blood flow
4. Elevation – raise the injured body part to help bring down swelling – keep above your heart
Strains
1. pulled muscle or tendon – stretched too far or torn
2. signs include pain and weakness in the injured area
3. caused by too much exercise or a muscle is stretched too far or too quickly
4. mild strains can take as little as a week to heal – others need surgery
Sprains
1. when a ligament is stretched too far or torn
2. often happens when a joint is twisted in a way that it does not normally move
3. very painful and may be hard to move the joint
4. often swell and bruise
4. takes about 2-6 weeks to heal – some may need surgery if the ligament is torn
Fractures
1. cracked or broken bone
2. cause pain, swelling, bruising, and weakness in the injured area
3. you need to see a doctor if you think you have a fracture
4. different kind of fractures – some might need a cast others only require a wrap or brace
5. can take 4-12 weeks to heal – some may need surgery
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