Fitness Unit

September fun

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

Cont.
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:
Cardiovascular the ability to
exercise the heart and lungs for long
periods of time. There are two types
of exercise to increase this area:

Health Related Physical

Fitness:
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, crosscountry skiing

Health related Fitness

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

Health related Fitness

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

Health related Fitness

B. Isometric muscles contract but
do not shorten. EX: pushing against a
wall, pushing hands together
EX: weight lifting, rock climbing

Health related Fitness

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

Health related Fitness

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.

Skill Related Physical

Fitness
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.

Physical Benefits of
Exercise
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 selfesteem. 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 youve 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

Lesson 2
Testing your fitness
1. Even if you dont 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

Lesson 2
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

Lesson 2
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. Dont be afraid to change your goals

4. Dont 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
. 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

Lesson 3
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)

Lesson 3

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. Dont increase more than 1 part of FITT at a time and dont
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

Lesson 3
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!

Lesson 3
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

Lesson 3

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

Lesson 4
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

Lesson 4
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

Lesson 4

Benefits of Sport
improved fitness
manage your weight
work on social skills and make friends
improved self-esteem
teamwork
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

Lesson 5
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

Lesson 5
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
dont 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

Lesson 5
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

Lesson 5
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

Lesson 5
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