11. endurance – the ability to keep working your muscles without becoming overly tired
12. energy balance – the point at which the energy from the food you eat equals the energy your body uses
13. fad diets – weight loss plans that are popular for a short time and often are based on misinformation, unusual requirements, and promise immediate weight loss
14. flexibility – the ability to move your muscles and joints through their full range of motion
15. intensity – the speed and power of movement during physical activities
16. physical activity – using your muscles to move your body
17. physical fitness – having all the energy and ability to do everything you want and need to do in daily life
18. sedentary – being physically inactive
19. strength – power to work your muscles against resistance
20. target heart rate – the range of heartbeats per minute at which the heart muscles receive the best workout;60-90% of maximum heart rate
4.2 Explain the six components of physical fitness (having all the energy and ability to do everything you want and need to do in daily life)
1. Body composition (the percentage of different types of tissues in the body such as fat, muscle and bone)
body fat percentage
muscle mass
bone density
Along with a low fat diet, exercise is a key factor in achieving and maintaining a healthy body composition.
2. Cardio-respiratory endurance
2. Cardio-respiratory endurance
(is how well your heart and lungs can keep up with your activity)
Aerobic activity (physical activity that works your heart and lungs) is especially good for building cardio respiratory fitness.
The goal of aerobic exercise is to increase your heart and breathing rate to safe levels for an extended time.
Most experts recommend holding these raised levels for 20-60 minutes.
walking, jogging, in-line skating, bicycling,
swimming laps
3. Balance/Coordination (being able to control the muscles and stay upright as one moves his body)
3. Balance/Coordination (being able to control the muscles and stay upright as one moves his body)
4. Flexibility (is the ability to move muscles and joints through their full range of motion)
4. Flexibility (is the ability to move muscles and joints through their full range of motion)
A high degree of flexibility helps prevent injury to muscles that control movement of the joints
Females generally have the potential for greater flexibility than males.
Stretching exercises can help
increase flexibility.
5. Muscle endurance (the ability to keep working the
5. Muscle endurance (the ability to keep working the
muscles without becoming overly tired)
It is important to develop all your muscle groups.
Muscle burns fat.
6. Muscular strength (power to work your muscles against
resistance)
usually measured in terms of how much weight you can lift
strong muscles allow you to move more efficiently
weight training develops strength and lean muscles
can help you avoid some sport related injuries
4.3 Describe how physical activity (using your muscles to move your body)promotes fitness
Most experts agree physical activity plays a key role in achieving and maintaining good health.
Exercise can affect your appearance by altering your posture, movement and weight.
Exercise can help reduce the risk of developing several diseases including osteoporosis, some cancers, diabetes and stroke.
Teens who exercise have improved self-control, self-esteem and body image, greater alertness and better school performance.
Anaerobic activities (an activity in which the muscles are using oxygen faster than the heart and lungs can deliver it)build muscles need to perform tasks such as lifting and running.
Anaerobic activities (an activity in which the muscles are using oxygen faster than the heart and lungs can deliver it)build muscles need to perform tasks such as lifting and running.
Helps with symptoms of arthritis and osteoporosis
They cannot be sustained long enough to help increase cardio respiratory fitness.
They are used to build power and speed.
heavy weight-lifting, sprints, jumping rope
4.4 Identify different types physical activity as aerobic or anaerobic
indoor recreation: dancing, stair climbing, videos and classes, jump rope
team sports: football, basketball, volleyball
individual and partner sports: tennis, handball, racquetball, swimming, rowing
lifestyle activities: walking to work or school, mowing the lawn, vacuuming, raking leaves
2. Age
2. Age
Weight lifting is not recommended for younger teens because it can damage the growing bones.
Muscle strength and endurance can be achieved by using your own weight as resistance. Ex. push ups
3. Fitness Level
3. Fitness Level
Before you begin an exercise program, measure your level of fitness in each of the health components.
You should consult your physician before beginning a strenuous activity.
Target heart rate (the range of heartbeats per minute at which the heart muscles receive the best workout;60-90% of maximum heart rate)let you measure your initial fitness level and monitor your progress in a fitness program.
Finding Your Target Heart Rate
1. Use the formula to calculate your Maximum Heart Rate (MHR), which is the highest speed at which your heart muscles are able to contract:
220 minus your age= maximum heart rate
You should never try to reach your MHR.
2. Use this formula to determine your target heart rate:
Time (duration)-how long the exercise sessions last
about 20 minutes when beginning
work up to 60 minutes
You don’t have to set aside a 60 minutes exercise period.
You don’t have to set aside a 60 minutes exercise period.
4-15 minute time slots
ride your bike, shoot baskets, sweep, mop,
rake leaves
Once you start feeling the benefits you will want to be more active.
You can change your goal to try to achieve total fitness which includes and exercise program, eating nutritious foods
and healthful lifestyle behaviors.
11-10-11
On a sheet of paper, List 3 ways to prevent injuries while exercising.
4.8 Identify ways to keep physical activity safe and healthy
Your exercise program should include 3 phases for each session.
1. Warm-up: prepares the muscles and increases the heart rate
lasts 5-10 minutes
gradually increase your heart rate
ex. stretching, walking
2. Work-out: the main part of the activity
2. Work-out: the main part of the activity
Should last at least 20 minutes
Vary so you don’t get bored
3. Cool down: helps the body get ready to stop exercising
last about 20 minutes
stretching can increase flexibility and prevent stiffness and soreness
allows the heart rate to slow down
allows the muscles to push more blood toward the heart to prevent dizziness
4.9 Describe how physical activity affects nutrient needs
Most athletes can meet their energy needs by eating extra calories from a wide selection of nutritious foods.
50-60% of calories from carbohydrates
no more than 30% of calories from fat
the remaining 10-15% from protein
An athlete who burns more calories through exercise than he or she takes in through food will lose weight.
It is important for athletes to maintain an energy balance (the point at which the energy from the food you eat equals the energy your body uses)
Maintain Current Weight
food intake
physical activity
Gain Weight
food intake
physical activity
Lose Weight
food intake
physical activity
11-14-11
On a sheet of paper, answer the following question:
What are 3 foods that would be good for an athlete to eat and why?
4.10 Discuss food and beverage strategies for peak performance
bagel
banana
peanut butter
orange & apple juice
low fat milk, cheese, yogurt
fruit salad
wheat toast w/jelly
grilled cheese sandwich
baked potato w/ broccoli and cheese
Foods:
Athletes need to choose foods high in carbohydrates, moderate in protein and low in fat.
Some athletes need more energy than they can comfortably take in though food.
Some athletes need more energy than they can comfortably take in though food.
Some try carbohydrate loading (a technique used by endurance athletes to trick the muscles into storing glycogen for extra energy)
Athletes eat a diet moderate in carbohydrates for a few days. During the 3 days prior to an event a high carbohydrate diet is consumed coupled with a decrease in training intensity.
Problems such as water retention, digestion distress, muscle stiffness and sluggishness are common with this practice.
Athletes that are diabetic are especially likely to have problems.
Athletes that are diabetic are especially likely to have problems.
For most athletes, attempts to increase glycogen stores are NOT needed.
The best advise is to continue daily vigorous exercise, eat carbohydrate rich foods, and include a rest day now and then.
The rest will help build up the glycogen you need.
Beverages
Drinking enough liquid may be the most important critical aspect of sports nutrition.
Dehydration can cause increases in body temperature and heart rate.
Performing athletes may not feel thirsty because exercise masks the sense of thirst.
Sweating during moderate exercise causes you to lose 1 quart of water per hour.
Vigorous workouts can cause a 2-3 quart loss of water per hour.
Athletes should drink even if they
Athletes should drink even if they
are not thirsty.
To avoid dehydration, drink water before, during and after an event.
The American Dietetics Association suggests the following plan for fluid intake:
2 hrs. before event: 3 c (24 oz) water
10-15 min. before: 1-2 c (8-16 oz) water
10-15 min. intervals during: ½-1 c (4-8 oz) water
after the event: 2 c (16 oz) water for every pound of body weight lost during the event
Water is the preferred liquid for fluid replacement.
Water is the preferred liquid for fluid replacement.
Cold water (40%) helps lower body temp and empties from the stomach more quickly.
The carbohydrates in some sweetened drinks can pull water from the body into he digestive tract, causing cramps.
The carbohydrates in most sports drinks are designed to be easily absorbed to prevent such cramping.
Caffeine and alcohol increase body water loss and should be avoided.
In addition to water, athletes lose sodium when they sweat.
In addition to water, athletes lose sodium when they sweat.
Athletes that compete in events lasting 4 or more hours may benefit from sports drinks that contain electrolytes (sodium, chloride, and potassium which work together to help maintain your body’s fluid balance)
Salt tablets are not recommended because they worsen dehydration, impair performance, irritate the stomach and may cause severe vomiting
11-14-11
One the same sheet as your bell work, plan a pre-competition meal for an endurance athlete:
Breakfast, lunch and dinner day before competition
Breakfast day of competition
Do not worry about the amounts
11-15-11
On a sheet of paper, answer the following question:
What are the three main components of a pre-competition meal for an athlete? What nutrients are important?
4.11 Distinguish between facts and myths about sports nutrition
Myth: Special foods, drinks and pills will safely make an athlete stronger and/or faster.
Fact: A balanced diet and healthy lifestyle can make an athlete stronger and/or faster.
Myth: Anabolic steroids (an artificial hormone used to build a more muscular body) are safe to use to add muscle mass.
Fact: There is no fast, safe “quick fix” to add muscle mass.
Myth: Caffeine increases endurance during exercise.
Fact: It increases fluid loss and heart rate, can cause headache insomnia and nervous irritability.
Myth: Vitamin B15 will improve efficient use of oxygen in aerobic exercise.
Fact: Ruled illegal by the FDA, unsafe for human use.
11-15-11
Read the information on anabolic steroids and how they affect a person’s body.
Write a ½ page essay on anabolic steroids including the following information:
Why do athletes take them (what do they improve)
3 physical affects on males and females
Why they are illegal in sports
What is a healthy weight?
The weight that is best for the person
A range that is statistically related to good health
A weight in which risk of diseases is reduced
An appropriate proportion of body fat to lean mass
A weight at which a person feels healthy and can function effectively to achieve life goals
Ideal body weight
A persons ideal body weight is based on:
Gender
Age
Bone structure
Height
muscle
4.12 Explain why suggested body weight varies for individuals
There are several ways to determine whether your weight is healthy:
1. Body Mass Index (BMI) (a calculation of body weight and height used to define if one is underweight, healthy weight, overweight, or obese)
BMI does not measure bone, fat or muscle
Underweight BMI under 18.5
Healthy Weight BMI 18.5-24.9
Overweight BMI 25-29.9
Obese BMI 30+
2. Skin fold test uses calipers to
2. Skin fold test uses calipers to
measure the thickness of folds of
skins on various places of the body.
thickness in mmAge 16-29
4
5 10.8
6 13.3
7 15.3
8 17.2
9 18.8
10 20.2
11 21.5
12 22.8
13 23.9
14 24.9
15 25.9
16 26.8
17 27.7
18 28.5
19 29.3
20 30.0
22 31.4
thickness in mm Age 16-29
24 32.6
26 33.8
28 34.9
30 35.9
32 36.9
34 37.8
36 38.6
38 39.4
40 40.2
45 42.0
50 43.6
55 45.0
60 46.3
65 47.6
70 48.7
75 49.8
80 50.8
3. Bioelectrical impedance measures the
3. Bioelectrical impedance measures the
body’s resistance to a low energy
electrical current.
Lean tissue conducts electrical energy fat does not.
The measure of resistance is then converted to a % of body fat.
12-2-11
On a sheet of paper, write the following items:
Height:
Weight:
Body fat %
BMI:
Blood pressure:
American College of Sports Medicine Body Fat Chart
Female (under 40)
16%-28% Fitness
20%-35% Health
Male (under 40)
5%-15% Fitness
8%-22% Health
►If a person falls above these guidelines, he or she
would be considered obese.
Female (over 40)
16%-33% Fitness
20%-38% Health
Male (over 40)
5%-18% Fitness
8%-25% Health
FAT FACTS
You can start seeing the upper row of abdominal muscles with a body fat percentage of 15%.
To have “6-pack abs,” one must have a body fat percentage no higher than 9.8%.
Men need to maintain a body fat percentage of at least 5% for health reasons.
A layer of fat surrounds all the body’s organs in order to protect them. Without this fat, the organs become susceptible to impact injuries.
Women need a body fat percentage of 15% to maintain a healthy menstrual cycle.
The longer a woman is lower than 15% body fat percentage the less likely it is that she can become pregnant.
The hormonal imbalances can cause psychological diseases such as anorexia and bulimia.
4. Waist to Hip Ratio:
4. Waist to Hip Ratio:
waist measurement divided by hip measurement=ratio
Adult women ratio should be no higher than 0.80
Adult men ratio should have no higher than 0.95
Fat stored in the abdomen seems to pose a greater risk than fat stored in the buttock, hips and thighs.
Men and older women are more likely to
accumulate fat in the abdominal area.
“apple shaped” body
Younger women more often store
excess fat in the hips and thighs.
“pear shaped” body
Worksheet-Personal Profile
Worksheet-Evaluate Your Weight
4.13 Describe healthy ways to achieve and maintain appropriate body weight
Stay active
Remember to change up your workout
periodically to prevent boredom
Vary food choices
Make wise and healthy food choices
Moderation is the key
Avoid crash or fad diets (weight loss plans that are popular for a short time and often are based on misinformation, unusual requirements, and promise immediate weight loss)
Avoid crash or fad diets (weight loss plans that are popular for a short time and often are based on misinformation, unusual requirements, and promise immediate weight loss)
Atkins
Grapefruit Diet
Hollywood Diet
3 Day
The Zone Diet
Cabbage Soup
LA Weight Loss
Mayo Clinic Diet
►“If it sounds to good to be true, it probably is.”
Ten Signs of a Fad Diet
Promises a large or fast weight loss (more than 1-2 lbs/week)
Does not include suggestions to consult with your doctor or a registered dietitian
Encourages you to eliminate food groups (such as grains) or eat from a limited selection of foods
Offers rigid menus that don't consider your likes, dislikes and lifestyles
Neglects active living or lifestyle changes
Provides far fewer calories than what is needed for an energized, healthy lifestyle
Contradicts what most trusted health professionals say
Depends on special products, supplements or treatments
Has miraculous claims
Relies on testimonials and anecdotes rather than scientific evidence
4.14 Identify careers related to exercise and fitness
