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What is Physical Fitness?. Write physical fitness at the top of a sheet of paper. Then write all of the ways to describe a person who is physically fit. Physical Activity. Physical Activity. Physical Activity – any form of movement that causes your body to use energy

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what is physical fitness
What is Physical Fitness?

Write physical fitness at the top of a sheet of paper. Then write all of the ways to describe a person who is physically fit.

physical activity1
Physical Activity
  • Physical Activity – any form of movement that causes your body to use energy
    • May be purposeful such as exercise or sports
    • May be part of daily routine such as washing the car or walking the dog
  • Physical fitness – the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands
risks of physical inactivity
Risks of Physical Inactivity
  • Sedentary Lifestyle – a way of life that involves little physical activity
  • Negative effects include:
    • Unhealthful weight gain
    • Increased risk of cardiovascular disease, diabetes, cancer and osteoporosis
    • Reduced ability to manage stress
    • Decreased opportunities to meet and form friendships with others who value a healthy lifestyle
physical activity and y our lifestyle
Physical Activity and Your Lifestyle
  • Health professionals recommend that teens incorporate 60 minutes of moderate physical activity into their daily lives
  • About ½ of Americans are overweight
    • This is linked to a sedentary lifestyle and overeating
  • Metabolism – the process by which your body gets energy from food
exercise
Exercise
  • Exercise – purposeful physical activity that is planned, structured, and repetitive and that improves or maintains personal fitness.
  • Aerobic Exercise – any activity that uses large muscle groups, is rhythmic in nature, and can be maintained continuously for at least 10 minutes 3time a day for 20 to 30 minutes
    • Running – Dance
    • Swimming – Bicycling
  • Anaerobic exercise – intense short bursts of activity in which the muscle work so hard they produce energy without using oxygen
    • Lifting weights – Running a 100 meter dash
find your pulse
Find Your Pulse
  • Find your pulse
    • Two fingers at the base of your thumb
    • Two fingers on the neck close to the Adam’s Apple
  • Count for 15 seconds
  • Multiply the number you got by 4
  • This is your resting heart rate
find your maximum heart rate
Find Your Maximum Heart Rate
  • Subtract your age from 220
  • This is your maximum heart rate
find your target heart rate
Find Your Target Heart Rate

This is an example for someone who is 25 years old with a resting heart rate of 75 beats per minute.

  • Subtract your resting heart rate from your maximum heart rate:

195 – 75 = 120

  • Multiply the number you get by 60% and then 85%:

120  .60 = 72

120  .85 = 102

  • Add your resting heart rate back to the numbers:

72 + 75 = 147

102 + 75 = 177

  • Target heart rate range is between 147 and 177 beats per minute.
targeting cardiovascular fitness
Targeting Cardiovascular Fitness
  • Sit quietly for 5 minutes and then take your pulse. This is your resting heart rate.
  • Subtract your age from 220 to find your maximum heart rate.
  • Subtract your resting heart rate from your maximum heart rate.
  • Multiply the number you arrived at in step 3 by 60% and again by 80%. Round to the nearest whole number.
  • Add your resting heart rate to the numbers you arrived at in step 4. The resulting totals represent your target heart range.
bookwork
Bookwork
  • Review Chapter 4 Lesson 1 and 2
  • Copy any vocabulary and definitions that you do not have in your notes
  • Answer the Lesson 1 and 2 Review 1 – 5 for each Lesson.
    • Page 79: Lesson 1
    • Page 86: Lesson 2