DIXON HIGH SCHOOLPHYSICAL EDUCATION

Unit goals 1. Introduce components of fitness 2. Define total fitness 3. Evaluate individual levels of fitness 4. Identify differences in skill and health

related fitness

Define fitness Physical Fitness: the ability of your body

systems, including your muscles, skeleton and heart, to work efficiently. Being efficient means being able to do the most physical activity with the least amount of effort.

Physically fit individuals have: ability to perform daily activities with vigor. Ability to participate in recreational

activities. minimal risk of health problems.

Effects of a healthy lifestyle

Healthy people tend to…………

…Maintain normal body weight …Have less health related risk …Sleep less …Eat Breakfast …Look, Work & Feel Better …Have more Self Esteem and

Independence

Factors Affecting One’s Health

Stress Heredity Nutrition/Diet Gender Age Activity Level Drugs/Alcohol/Tobacco

5 Health Components of Physical Fitness

Cardiovascular

The ability to exercise your body for an extended period of time

Requires a strong heart, healthy lungs and clear blood vessels to supply the body with oxygen

5 Health Components of Physical Fitness

Muscular Strength

The amount of force your muscles can produce in one effort

People with good strength can perform daily tasks efficiently, with less amount of effort.

5 Health Components of Physical Fitness

Muscular Endurance

The ability to use your muscles without tiring

Fatigue resistance

People with good muscular endurance can perform activity for longer sustained period of time.

5 Health Components of Physical Fitness

Flexibility

The ability to move your joints through a full range of motion

Flexibility allows the freedom of movement

Flexibility decreases muscle/joint injury

5 Health Components of Physical Fitness

Body Composition The percentage of body weight that is

fat compared to other tissues such as bone and muscle

Those in the proper range of body fatness are more likely to avoid illness

Extreme ranges are the most dangerous.. Too little like too much can cause health problems

6 Skill components of Physical Education

Agility

The ability to change direction of movement quickly

Good agility is required in such sports as Tennis, Soccer & Basketball

6 Skill components of Physical Education

Balance

The ability to keep upright posture while standing or moving

Good balance is required in such activities as Gymnastics, Ice Skating & Surfing/Snow Boarding

6 Skill components of Physical Education

Coordination

The ability to use two or more body parts together i.e. hand-eye, eye-foot

Good coordination is required in hitting and kicking games such as Baseball, Soccer & Golf

6 Skill components of Physical Education

Power

The ability to use strength quickly Power= Strength x Speed

Power is important in sports such as Baseball, Football & Discus

6 Skill components of Physical Education

Reaction Time

The amount of time it takes you to move once you realize the need to act.

Reaction time is needed in Karate, Baseball & Swimming

6 Skill components of Physical Education

Speed

The ability to perform a movement in a short period of time

Most sport activities require speed

6 Skill components of Physical Education Skill related components can be

somewhat improved upon with practice, but generally are inherent.

Good health does not come from being good in skill related fitness… It comes from doing activities designed to improve your health related fitness!

AnatomyAnterior Posterior

AnatomyMuscle actions Extension

Increasing the angle of a joint Flexion

Decreasing the angle of a joint Abduction

Moving away from the midline of the body Adduction

Moving toward the midline of the body Tendon

Connects muscle to bone Ligament

Connects bone to bone Antagonistic

Muscle working in opposition

AnatomyMuscle Actions (Posterior)

1. Trapezius Pulls the shoulder blades together, and raises

the shoulders.

2. Deltoid Abducts the arm, moves arms away from the

body

3. Triceps Extends the arm at the elbow

4. Lattissimus Dorsi Adducts the arms, brings the arms toward the

body

AnatomyMuscle Actions (Posterior)

5. Gluteus Maximus External rotation and extension of the

leg at the hip joint, moves the leg out and back

6. Gastrocnemius Extension at the foot, points the foot

down

AnatomyMuscle Actions (Anterior)

7. Tibialis Anterior Flexion at the foot, points the toes up

8. Quadriceps Extends the lower leg at the knee

9.Abdominals Flexes the trunk

AnatomyMuscle Actions (Anterior) 10. Hamstrings (posterior)

Flexes the lower leg at the knee

11. Pectorals Extends arms forward across the chest,

adducts the arms

12. Biceps Flexion of the forearm, bends the elbow

The F.I.T.T. Formula

The FIT formula is a set of principles that can be applied to all the components of fitness. These guidelines are a means to effectively increase your level of fitness in that area. F – Frequency (how often) I – Intensity (how hard) T – Time (how long) T – Type (aerobic/anearobic)

FlexibilityBenefits 1. Prevents and relieves injury

Low back pain is one of the most common ailments. It has been estimated that %80 of the U.S. population suffers from backaches. Adequate flexibility in the lower back and posterior thighs can do much to reduce these symptoms and prevent low back problems in adulthood.

Stretching prior to activity helps reduce the chance of injury. A short warm-up should be included prior to stretching. The warm-up increases blood supply to your muscles, raises their temperature, and makes them more flexible and resistant to injury.

FlexibilityBenefits cont. 2. Prevents post exercise pain

Post-exercise pain and stiffness caused by muscle spasms can be prevented or reduced by stretching exercises

3. Helps relieve emotional tension Tight muscles arise from many causes-

one is emotional tension. Stretching the muscles in your neck, shoulders and upper back is an especially useful way to relax these muscles.

FlexibilityJoints

Joints are bones that come together at various places in the body

Examples: ankles, knees, elbows, wrists and shoulders

FlexibilityJoints

The structure and function of the joints of the body are determined by the relationship between the shape of the joint and the movement that it permits.

The purpose of most joints is to provide movement of the bones of the skeleton

FlexibilityTypes of Joints 1. Ball and Socket

Found in the hip and shoulder Allows the most movement of any joint Great for throwing and kicking

2. Hinge Found in the knee Permits a back and forth motion

3. Pivot Found in the neck Permits a rotating motion

4. Gliding Found in the wrists and ankles Allows bones to slide over on another

FlexibilityTypes of Stretching

Ballistic Usually involves bobbing or jerking

movements where the body’s momentum is used

Can be harmful because you may damage muscle tissue if done improperly

Usually done when using movements that are similar to a specific activity

FlexibilityTypes of Stretching

Static Stretching fully as far as you can without pain

and hold for an extended period of time Static stretching is safer than ballistic because

you are less likely to over stretch It can be beneficial to those with bad backs,

previous joint injuries or arthritis When participating in physical activity, you

should use static stretching at the beginning and end of a performance.

FlexibilityProper Stretching Guidlines

Flexibility is one component of health related fitness that can be improved rapidly if a person appropriately applies the training principles of overload (gradually)

It is very important to raise the muscle temperature prior to stretching. This may be done by brisk walking, jogging or other mild exercise

Start at a proper level and begin increasing frequency, intensity and time of exercise. Stretch according to what YOU feel, not according to others

FlexibilityThe FIT Principles applied to stretching

Frequency Stretching exercises should be done a minimum

of three days per week. The target should be daily

Intensity It is important to stretch the muscle slowly and

beyond its normal length, you should feel mild tension

Time The length of time a static stretch position is

held is 10 to 15 seconds, and repeated 3 different times with a gradual increase each time.

Muscular Strength/EnduranceMuscles

Muscles in your body are responsible for about half your body weight.

Strong muscles help you maintain good posture and are necessary to participate in everyday activities.

Hormones in female bodies prevent them from developing large, bulky muscles when exercising regularly.(Estrogen: primary hormone for females)(Testosterone: primary hormone for males)

Muscular Strength/EnduranceMuscles

Muscular Strength: How much force is exerted in one effort.

Muscular Endurance: How long a force can be sustained

Muscular Strength/EnduranceTraining Methods

Isometric Contracting or tightening the muscles

but the muscles do not change length No movement of the body part or object

against which force is exerted Examples: pushing against another part

of your body, tennis ball squeeze, push against a wall

Muscular Strength/EnduranceIsometric Training Cont.

Advantages: Useful for people with certain disabilities Does not require equipment Can be done in a small area

Disadvantages: Strength is best developed through a full range

of motion Significantly increases blood pressure No way of knowing if you are working as hard as

you should

Muscular Strength/EnduranceTraining Methods

Isotonic Muscle shortens and lengthens through a

full range of motion Resistance (weight) is needed Examples: Barbells, own body weight

Muscular Strength/EnduranceIsotonic Cont.

Advantages Superior to isometric because muscle

strength and endurance are developed through the full range of motion

Excellent for developing muscular fitness Weight lifting and calisthenics are

isotonic exercises, which are very accessible.

Disadvantage Special equipment may be needed

Muscular Strength/EnduranceMuscles

You are born with a certain number of muscle fibers

The size and performance level of muscles, not the number, can be changed

There are 3 types of muscle fibers that are determined by heredity.

Muscular Strength/EnduranceMuscles Fibers

Slow Twitch Slow contracting over a long period of

time Best for aerobic or endurance activities

(long distance running) Do not fatigue easily

Muscular Strength/EnduranceMuscles Fibers

Fast Twitch Quick contractions for explosive

movement Best for anaerobic activities (sprinting) Fatigue easily

Intermediate Has characteristics of both slow and fast

twitch fibers

Muscular Strength/EndurancePrinciples of Weight Training

Overload: A muscle must work harder than normal if it is to become stronger If it is worked less than normal, it will get

weaker… If it is worked harder than normal it will get stronger

Muscles eventually get stronger and adapt to the load, when the load becomes easy to move it is time to increase the load again

Muscular Strength/EndurancePrinciples of Weight Training

Progression: Overload gradually, over a long period of time Lifting too much too soon will not result

in as much strength gain as would occur if the load is increased gradually

Specificity: You must exercise the specific muscle

you want to develop

Muscular Strength/EndurancePrinciples of Weight Training

Set System The most popular type of strength training

program. One does a particular exercise for a given number of repetitions.

There are 4 ways to increase the difficulty of a strength workout 1. Increase resistance 2. Increase repetitions 3. Increase the number of sets 4. Decrease the recovery period of rest intervals

between sets

Muscular Strength/EnduranceSteroids

Anabolic Steroids are drugs that cause the muscles to become stronger and more bulky… with serious side effects

Effects of steroids Short term (4-6 weeks): headaches, nausea,

dizziness, emotional disorders that include anger, irritation and aggression, increased facial hair on women.

Long term: Liver and adrenal gland damage, rapid weight gain, stunted growth, sterility, high blood pressure and premature coronary artery disease

Cardiovascular FitnessDefinition

The body’s ability to continuously provide oxygen to muscles as work is performed over a period of time.

Includes 2 systems: 1. Circulatory: heart, blood and blood

vessels 2. Respiratory: Lungs and air passages

Cardiovascular FitnessDefinition cont.

The heart is a unique type of muscle not found anywhere else in the body

The heart works closely with the lungs. When you work the heart, you also work the lungs which improves the lung capacity

A stronger heart pumps more blood with each beat

Cardiovascular FitnessResting Heart Rate (RHR)

The number of times the heart beats per minute when you are at rest

Average RHR: adults 70 bpm, children 100 bpm RHR varies: laying down, sleeping,

running, walking size of person, stress, illnesses, etc.

Someone with high cardiovascular fitness may have a RHR of 50-60 bpm

Cardiovascular FitnessHeart Rate

Where do you find your pulse rate? 1. Carotid Artery (neck) *PRACTICE 2. Radial Artery (wrist) *PRACTICE

Your Maximum Heart Rate (MHR): is the number of times your heart could beat and function effectively (220- YOUR AGE)

Determine your individual target heart rate zone: (Lab Manual)

Cardiovascular FitnessCardiovascular Disease

Cardiovascular fitness reduces the risk of cardiovascular disease which is the #1 cause of death Strong heart muscle works more

efficiently Exercise helps produce HDL (good

cholesterol) Exercise reduces high blood pressure Exercise reduces the risk of strokes

Cardiovascular FitnessFITness

Aerobic (with oxygen), exercise that extends over a long period of time is best for developing cardiovascular fitness.

F: 3-5 Times per week I: 70-80% of maximum heart rate T: AT LEAST 20 minutes

Body CompositionDefinition

Ratio of lean body mass (muscles, tissues, bones, etc.) to fat mass 10% of children 2-5 years of age are

overweight 15% of school age children are obese Approximately 20% of adults in the U.S.

are obese 5.3 Million people in the U.S. are over

weight.

Body CompositionEssential Body Fat

Fat needed to maintain normal body function The body uses a certain amount of fat as

an insulator against heat and cold Fat acts as a shock absorber and

protects organs from injury Fat is stored energy Too little fat results in abnormal

functioning of body organs

Body CompositionFactors affecting body fat levels Heredity

We are born with the tendency to lean, muscular or fat.

Heredity is not nearly as important in determining body type as what you eat and how much you exercise

Where you deposit or store fat is a hereditary trait

Women carry more body fat than men which is necessary for reproduction

Fat cells do not die, they may shrink, but they are always there

More fat cells can be created during adolescence

Body CompositionSomatotype 1. Ectomorph: a slender body and slight build

Features: small bones, thin muscles, slender arms and legs, narrow chest, round shoulders, flat abdomen, small buttocks

2. Endomorph: a large, soft, bulging body and a pear-shaped appearance Features: high percentage of body fat, short neck,

large abdomen, wide hips, round and full buttocks, short and heavy legs

3. Mesomorph: A solid, muscular and large boned physique Features: firm and well developed muscles, large

bones, broad shoulders, muscular arms, trim waist, muscular buttocks, powerful legs

Body CompositionEating Disorders

1. Anorexia Nervosa: Disorder in which a person refuses to eat normally, resulting in extreme thinness and even starvation. Distorted body image, look like walking

skeletons, can starve to death or die from severe vitamin and mineral deficiencies

Body CompositionEating Disorders cont.

2. Bulimia: disorder characterized by overeating followed by self-induced vomiting, use of laxatives, or very strenuous exercise to avoid weight gain. Repeated actions can cause serious

medical problems

Body CompositionHealthy ways to achieve and maintain healthy body composition

A healthy diet Exercise A combination of a healthy diet and

exercise

Body CompositionNormal or Healthy Fat Levels

Height and weight charts are inaccurate, they do not consider body composition (size of bones, muscle mass, fat mass)

Gender Healthy Over Fat

Obese

Female 20-25% 26-29%

>29%

Male 16-19% 20-24%

>24%

Body CompositionHealth hazards with excessive fat Breathing difficulties Diabetes Cancer High blood pressure Heart disease Stroke Kidney disorders Surgical risk Pregnancy problems Less resistance to infections Shortened life expectancy Lack of energy