Chapter 4Physical Fitness
7th Grade
Vocabulary
Fitness Capability of the body of distrusting
inhaled oxygen to muscle tissue during increased physical effort.
Effort This concept defines how the body
moves. It consists of three components: time (faster or slower), force (harder or softer), and flow (bound or free).
Parts of Fitness
Strength Amount of force that muscles apply
when they are used. You use your strength when you lift
boxes or push a lawn mower. Endurance
Ability to do activities for more than a few minutes.
Paddling a boat uses both strength and endurance
Parts of Fitness
Flexibility Ability to bend and twist joints easily. You use flexibility when you bend down,
twist your body, or reach for something Body Composition
Compares the weight of your fat to the weight of your muscles, bones, and organs.
Physical activity can improve body composition.
Your Fitness Program
Why should you exercise? Improve self-esteem, prevent or alleviate
the effects of depression, and relieve. Improve bone density. Reduces the risk of some forms of
cancer. Improve the quality of life for people
with diabetes, arthritis, and asthma.
How to Test Your Fitness?
FitnessGram Test Pacer Curl-Ups Push-Ups Trunk Lift Sit n Reach
FITT
F: Frequency Refers to how often you exercise
I: Intensity Refers to how hard you exercise
T: Time How long you exercise
T: Type What you do when you exercise.
Monitoring Your Heart Rate
One way to see how hard you are exercising is to check your heart rate.
Target heart rate zone is 60 to 85 percent of your maximum heart rate.
Maximum heart rate (MHR) is the largest number of times you heart can beat while exercising.
MHR = 220 – age
Selling Exercise
Create a television commercial to convince people to become fit.
Use songs, jokes, or catchy slogans to get the audience to exercise.
Vocabulary
Flexibility The elasticity of muscles and connective
tissue, which determines the range of motion of joints.
Goal Aim: something that somebody wants to
achieve. A predetermined plan of action.
Energy for Exericse
“A world-champion sprinter can run 100 meters in less than 10 seconds. But can a sprinter run a marathon in an hour?”
A sprinter can’t run a marathon in an hour. The sprinter would run out of energy before he or she could finish.
Sprinters and marathon runners use different energy systems when they run.
Food = Energy
Fun Fact! Your body gets energy from the food you
eat. The sugars in foods, such as fruit and
bread, are changed into sugar call glucose.
Your body uses oxygen to get energy from glucose.
With and Without Oxygen
When your body uses oxygen to get energy, the process is called aerobic exercise.
Aerobic Exercise: exercise that uses oxygen to get energy. Long distance running and swimming.
With or Without Oxygen
Glycogen is another sugar made from the food you eat.
Your body releases energy from glycogen without using oxygen.
Anaerobic Exercise is fueled without using oxygen. Sprinting
Competition and Sportsmanship
Sportsmanship: the ability to treat all players, officials, and fans fairly during competition.
Good Sport
Someone who practices sportsmanship is called a good sport. Always plays her best Following rules of the game She also considers the safety of the
other players She congratulates player for a good job,
even if they are on a different team. She is also polite if she loses and modest
if she wins.
Sunday Funnies
You will draw cartoons illustrating when different sports, such as basketball or soccer, use aerobic energy and anaerobic energy.
Vocabulary
Muscular Endurance The ability to contract your muscles
repeatedly without excessive fatigue Muscular Strength
The maximal force that you can exert when you contract your muscles.
How To Get Started?
School Community Organizations Family Friends
Weight Training
Strength Development Strengthen your muscles without making
them bigger. Bodybuilding
Make your body stronger and your muscles bigger.
Equipment
Free weights Dumbbells, barbells, and curl bars
Machines A system of pulleys to let you control the
weight as you lift.
Injury
Warning Signs of Injury (6 common signs) Sharp pain Tenderness in a single area Swelling A reduced range of motion around a joint Muscle weakness Numbness or tingling
Injury
Overtraining :condition that happens when you exercise too much. You feel tired all the time You aren’t doing as well during games
and practices You are less interested in the activity Your resting heart rate increases You may get hurt more often. Your body
hasn’t had a chance to heal from past injuries.
Common Injuries
Acute Injuries: injury that happens suddenly. Strains: muscle or tendon is
overstretched or torn Sprains: when a joint is twisted suddenly. Fractures: cracked or broken bone
Common Injuries
Chronic Injuries: injury that develops over a long period of time. Stress fracture: tiny fracture Tendinitis: irritation of a tendon.
Your doctor should treat Chronic Injuries.
Eight Way to Avoid Injury
1. Warm Up and Cool Down2. Stretch3. Don’t Go Too Fast4. Improve Your Form5. Take A Break6. Wear the Right Clothes7. Use Your Safety Equipment8. Don’t Exercise Alone
Vocbulary
Personal Fitness The result of a way of life that includes
living and active lifestyle, maintaining good or better levels of physical fitness, consuming a healthy diet, and practicing good health behaviors throughout life.