Chp 6.1 & 6.3

Physical Fitness for Life

Chapter 6.1 & 6.3

Objectives STATE the benefits of being fit DESCRIBE the five health-related

components of physical fitness DESCRIBE six ways to avoid sport

injuries DESCRIBE the RICE method of

treating minor sports injuries

What is physical fitness? The ability of the body to perform

daily physical activities without getting out of breath, sore, or overly tired

What are the benefits of being physically active? Prevents chronic disease: a disease that

develops gradually and continues over a long period of time

Physical: helps prevent the high blood cholesterol levels and coronary plaque buildup that can lead to a heart attack

Mental: Reduce anxiety Reduce depression Increase self-confidence Improve self-image

Social: meet new people

What are the benefits of being physically active?

What are the 5 components of health-related fitness?

Muscular strength Strength in your muscles

Muscular endurance The ability of your muscles to sustain the

exercise for a long amount of time Cardio respiratory endurance

The ability of your heart, blood vessels, lungs and blood to deliver oxygen and nutrients to all of your body’s cells while you are physically active

Flexibility Ability of the joints to move through

their full range of motion Prevents injury

Body composition Having good muscle mass in balance

with body fat

What are skills developed by fitness?

Condition Stronger heart and muscles

Balance Agility

Ability to move quickly Power

Able to lift Speed

Move fast Reaction time

Ability to catch quickly

Can disabled people exercise? Yes

Special olympics

How do you calculate your heart rate?1. Using the tips of your index and middle

fingers, locate your carotid artery. Your carotid artery is located just below your jaw in the groove where your head and neck meet. Search around until you can feel a steady beat under the skin.

2. Use a clock or stopwatch to count your pulse for 10 seconds. Multiply the number of beats in 10 seconds by six to get your heart rate.

Health Standards for Teens Fitness gram

Tests your fitness Sit-ups Push-ups Mile-run Sit and Reach/shoulder stretch Trunk lift Height and weight

Muscular Strength(Curl-ups)Age (yrs) Boys Girls14 24-45 18-3215-17 24-47 18-35

Cardiorespiratory Endurance(One-mile run)Age(yrs) Boys Girls14 7 – 9 min 8:30 - 11

min15 7- 9 min 8 - 10:30

min16-17 7 – 8:30 8 – 10 min

Muscular Strength(Push-ups)Age (yrs) Boys Girls14 14 – 30 7 - 1515 16 - 35 7 - 1516- 17 18 – 35 7 - 15

Flexibility(sit & reach inches)Age (yrs) Boys Girls14 8 1015-17 8 12

Exercising the Safe Way (Chp. 6 Section 3) Avoiding sports injuries

Get conditioned Warm up and cool down Stretch Avoid dehydration Avoid overtraining Avoid overuse injuries Choose the correct equipment and

clothing

How do you treat minor sports injuries? REST

Protect it from further injury ICE

apply ice bags or cold packs on injured area (15 minutes- not directly on it)

COMPRESSION Applies pressure (reduces swelling)

ELEVATION Raising injured area above heart level when

possible

Common injuries and treatmentsTable 2 - pg. 143 Sunburn – group 1 & 8 Tendon and muscle strain– group 2 Ligament sprain Fracture– group 3 Heat exhaustion– group 4 Concussion– group 5 Tendonitis itis= inflammation of– group 6 Stress fracture Shin splint--- group 7 PREVENT OR TREAT!!!!

Fracture A small crack in the bone Treatment

Cast Hydrate Drink calcium

Prevention Caution while playing Eat right

Tendonitis inflammation of the tendon

Prevention Stretch before exercise

Treatment Surgery Do not use it Physical therapy

Sunburn overexposed skin to UV rays (sun)

Treatment Drink fluids Milk bath/oatmeal bath Light moisturizer See the Dr. Stay inside Aloe vera

Prevention Sunblock Darker skin

Ear drum Go to the DR.

Rx- ear drops Hearing aid Don’t listen to loud music Don’t use q-tips

Sunburn Treatment

Aveeno Aloe vera

Prevention Wear hat Sunglasses Sunscreen- reapply

Tendon and muscle strain Warm-up prior to game Stretch Price protocol: PRICE (protection) Rehabilitation- gradual stretching

Shin splint- Cause

Too much pressure on lower leg and muscle

Treatment Run on softer surfaces Rest and recover Proper running shoes

Stress fracture- Too much weight on bone

Crack Stop exercising

See a Dr.

Tendonitis Treatment

Ultrasound therapy Physical therapy Surgery Medication

Prevention Keep motions of limbs in line Allow full range of motion Stay within comfortable range of motion

Fracture Broken/cracked Wear correct gear Use protection

Concussion Hit head hard Wear helmet Don’t play rough sports Look at their pupils Do not let the person sleep

Heat exhaustion Exposed to high temperatures for

several days and have been dehydrated Get out of heat Get into cool/shady place Drink fluids Cool shower Ice towels Call Dr. in 30 minutes

Classwork/Homework Do pg. 132 #1-8 Do pg. 145 # 1 & 2, 4, 5, 6

Pg. 132: #7. Health related components of fitness are important for improving and maintaining health whereas the skill-related components are important for good athletic performance.

1. identify the term for “a state in which the body has lost more water than has been in

2. what is overtraining? 3. what is an anabolic steroid 4. how can you prevent sports

injuries? 5. how can overtraining lead to

chronic injury?