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| | Final Exam 75 Points
Notebook 55 Points
Jump Rope Test 5 Points
1-Week Diet 5 Points
Activity Log 5 Points
Fitness Program 5 Points
Notebooks need to have the following:
1. Hand written notes attached.
2. Title Page.
3. Table of Contents.
4. Complete typed / word processed notes. (See below)
5. Personal fitness program and self – assessment.
6. Weeklong Diet
7. Vocabulary List / Definitions
8. Notebook Cover
9. Illustrations and / or Graphics
10. Overall Neatness
Completed and typed notes need the following:
1. Lecture #1 – Benefits of Exercise
2. Lecture #2 – Components of Fitness
3. Lecture #3 – Cardiovascular Endurance / Fitness and Disease Risk Factors.
4. Lecture #4 – F.I.T. development program (Warm – up / Cool down)
5. Lecture #5 – Musculoskeletal Fitness / Body Composition
6. Lecture #6 – Prevention / Treatment of Injuries
7. Lecture #7 – Diet / Nutrition
8. Vocabulary List
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| | Lecture 1
I. Self – Assessment
A. Test Handout
1. Self – Assessment of personal fitness.
2. Personal Lifestyle
a. How many days a week do you train? (Active workouts)
b. What kind of foods do you eat?
B. Lifestyle – Past and present
1. Past
a. Worked hard and kept physically fit.
b. Not much physical activity therefore not physically fit.
2. Present
a. Working hard and staying very active, maintaining physical fitness.
b. Not very active and therefore not in very good physical shape.
II. Benefits of Exercise
A. Physical
1. Increases –
a. Athletic performance
b. Cardiac efficiency
c. Energy level
d. Strength in Bones, tendons and ligaments
e. Muscle tone
f. Improved appearance
g. Improved sleeping
2. Decreases
a. Stress
b. Risk of disease
c. Fat
B. Psychological
1. Increases –
a. Self-esteem
b. Confidence
c. Quality of schoolwork
d. Quality of social opportunities
e. Ability to manage time
III. Vocabulary
A. Tendon
1. Tissue that connects muscle to bone.
B. Ligament
1. Tissue that connects bone to bone.
C. Cardiac
1. A term that refers to the heart – the heart is a muscle.
D. Carotid Artery
1. Either of two large arteries, one on each side of the neck that carry blood to the head.
E. Stroke Volume
1. The amount of blood pumped to your body during one beat of your heart.
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| | Lecture Two
I. Physical Fitness Programs
A. Vocabulary
1. Overload Principle
a. By placing greater than normal demands on the body strength and
endurance will improve.
2. Specificity of Training
a. Specific exercises are designed to work specific muscles or
muscle groups of the body.
3. Cardiovascular Endurance
a. The ability of your heart, lungs and blood to deliver food and oxygen to your body.
4. Progression
a. Steadily increasing the amount of work done to make the
body perform more efficiently.
B. Components of Fitness
1. Muscular Strength
a. The amount of force a muscle can exert one time.
2. Muscular Endurance
a. How long the force a muscle exerts can be sustained or repeated.
3. Cardiovascular Endurance
a. See above
4. Flexibility
a. The ability of your body to bend and move through a variety of
movements easily and comfortably.
5. Nutrition
a. The type and quality of the foods consumed regularly for nourishment.
C. Activity
1. Check your carotid artery for your pulse rate.
a. Would you rather have a high or low pulse rate?
2. After exercise, would your pulse rate be higher or lower than when you were resting?
3. Record your resting heart rate. Exercise heart rate
4. How does your heart rate compare to other members of your class?
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| | Lecture 3
I. Cardiovascular Endurance – Heart efficiency
A. Vocabulary
1. Resting Heart Rate (RHR) –
The number of beats your heart performs when your body is at rest.
(Good is below 70 beats per minute)
2. Exercise Heart Rate (EHR) –
The rate of beats per minute that your heart performs
during physical activity.
3. Recovery Time –
The amount of time necessary for your heart rate to
return to your Resting Heart Rate (RHR) after physical exercise.
4. Stroke Volume –
The amount of blood pumped out to your body during
one beat of your heart.
(this amount can be changed if you become more physically fit)
5. Aerobic Exercise –
Exercise with oxygen being supplied to the muscles in sufficient
quantities so you can exercise for extended periods of time without stopping.
(this type of exercise benefits and strengthens your stroke volume)
6. Anaerobic Exercise –
Exercise done without sufficient oxygen being delivered to the muscles.
( you will not be able to perform this type of exercise for very long due to oxygen debt)
7. Arteriosclerosis –
A chronic disease of the arteries where deposits have been built up on the artery walls.
( can cause high blood pressure and/or heart attacks)
8. Systolic Pressure –
Maximum pressure exerted upon the walls of the arteries during contraction of the heart.
9. Diastolic Pressure –Least amount of pressure placed upon the walls of the
arteries before the next contraction of the heart
(heart is at rest)
10.Normal Blood Pressure –
A blood pressure of 120/80 is considered normal for an adult.
11.High Blood Pressure –
A blood pressure of 140/90 and above would be considered high.
12.Hypertension –
Another term often used to describe a person who has high blood pressure.
B. The Heart is a Muscle – a very important fact to know
1. The heart can be strengthened with exercise and will become more efficient.
2. Physically fit people will have a faster recovery time after exercise.
3. Coronary Arteries –
Arteries of the heart that nourish the heart muscle with oxygen and food.
These arteries are susceptible to arteriosclerosis.
C. Cardiovascular Disease Risk Factors
1. Inactivity
2. Obesity
3. Hypertension (High Blood Pressure)
4. High Cholesterol –
Maximum cholesterol levels recommended by medicine has changed
over the years so the lower the level the healthier you are. Anything at 150
or below is considered good.
5. Stress
6. Your gender
7. Heredity
8. Age
9. Smoking
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| | Lecture 4
I. Requirements of a Physical Fitness program
A. F.I.T.
1. Frequency –
a. How often you exercise.
b. Minimum of 3 days a week.
c. At least one day of rest.
2. Intensity –
a. How hard you exercise
b. 60% to 80% of your maximum heart rate.(MHR)
- MHR is 220 minus your age.
- MHR will decrease by one beat for every year older.
3. Time –
a. Minimum time necessary for Cardiovascular benefits.
b. 20 to 50 minutes.
B. Training (Target) Heart Rate (THR)
1.Formula to calculate THR
a. 220 minus age =_________
b. .60 x ________ = low end Target Heart Rate.
c. .80 x ________ = high end Target Heart Rate.
2. Example for 14 year old person
a. 220 minus 14 = 206
b. .60 x 206 = 124
c. .80 x 206 = 165
- Therefore a 14 year old person needs to exercise with
a pulse rate of between 124 and 165 beats per minute.(BPM)
- 124 BPM needs 50 minutes of exercise to get the same
benefit as 165 BPM for 20 minutes
II. Warm – up
A. Benefits
1. Prepares mind.
a. Focuses on mental effort.
2. Prepares body
a. Increases heart rate.
b. Increases blood flow to muscles.
c. Generates heat to warm muscles and joints.
d. Warm muscles increase flexibility.
e. Better flexibility means lesser chance of injury.
III. Cool – down
A. Benefits
1. 10 – 15 minutes of light activity to “catch breath”
2. Allows blood to return to lungs faster.
a. Removes carbon dioxide.
b. Delivers oxygen to body.
- Both help the body recover quicker.
3. Helps prevent tightened muscles.(Flexibility)
4. Helps prevent soreness.
a. Removes Lactic Acid.
5. Reduces heart rate faster.
Which is better?
1. Sitting down after the perimeter or walking around for a few minutes.
Why? | |
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| | Lecture Six
I. Prevention and Treatment of Injuries
A. Prevention
1. Warm-up – increases blood supply to the muscles and increases muscle temperature. A good warm-up reduces the occurrences of injuries.
2. Work to Capacity –Do not try to do more than you are capable of.
3. Don’t Over-train –Too much too soon can lead to injury.
4. Alternate Muscle Groups –Work a different muscle group each day. Upper Body one day and Lower Body another day is one example.
B. Treatment in case of injury – R.I.C.E.
1. R(est) – Rest the injured area and allow time for the injury to heal.
a. The old adage of “no pain, no gain” is not true since pain is a natural method to alert you to a potential physical problem.
b. Pain is different from being uncomfortable due to exercise such as the perimeter run.
2. I(ce) – Use Ice for at least 3 days after an injury.
a. Muscle pulls and bruises require ice.
b. Areas that produce swelling require ice.
3. C(ompression) – Wrapping an injury with an ace bandage can help reduce swelling and will reduce the recovery time needed.
a. Be careful not to wrap too tightly.
4. E(levation) – Raising the injured area above the heart will also help reduce swelling and will help reduce pain.
a. This lowers the blood flow to the area.
C. Do not Over-train
1. Give your body a day of rest per week.
a. Every other day workouts are best for the beginner.
b. Maximum of 6 days in a row for the experienced / conditioned person.
2. Give your body a “cool down” period after strenuous exercise.
a. This is a time of light exercise to help body recover.
b. Allows blood from the body to expel carbon dioxide through the lungs.
c. Allows oxygen to be distributed faster to the body for faster recovery.
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| | Lecture seven
I. Diet (Nutrition)
A. Types of Food
1. Carbohydrates
a. Provide energy to be used as fuel for the body.
b. 50% of the energy needs for the body comes from carbohydrates.
c. The liver converts carbohydrates into glycogen.
d. Glycogen is stored in the muscles and in the liver.
- Usually about a 3-minute supply.
e. Excess carbohydrates that are not used for energy will be converted to fat and stored.
f. Endurance athletes will consume large quantities of carbohydrates to have the needed energy to perform.
g. Carbohydrates are found in foods that often taste sweet such as milk, vegetables, fruit, breads and pasta.
h. Too few of these foods in your diet can lead to cholesterol build up in the blood. Carbohydrates are used to process fats being consumed in your diet.
i. Minimum daily requirements for a normal adult are 3.5 ounces. (100 grams)
j. A carbohydrate deficiency will cause a feeling of weakness or tiredness.
k. Carbohydrates have 4 calories per gram.
l. A calorie is a measurement energy (heat) produced per gram of food.
2. Protein
a. The body is made up primarily of proteins.
b. Raw materials for you body come from the foods (plants and animals) that you eat.
c. Amino Acids are the building blocks of proteins.
- Grouped together to form the variety proteins found today.
d. There are 23 amino acids needed to make human proteins.
e. The body can manufacture 15 of the 23 amino acids by reassembling existing amino acids.
f. Essential Amino Acids are the other 8 amino acids that the body cannot manufacture. It is “essential” that you eat these in your diet.
g. Meat, Eggs, Milk and other animal foods contain all 8 essential amino acids.
h. Complete Protein is any foods that contain all 8 essential amino acids.
i. Incomplete Protein is any food that contains less than all 8 amino acids. Plants are the source for these proteins.
j. Minimum daily requirement for an adult is 1.8 ounces. (50 grams)
k. The average person in the U.S. eats 3.5 ounces per day, much more than needed for good health.
l. Proteins have 4 calories per gram.
3. Fats
a. Source of energy for the body.
b. Stored fats in the body are a reserve energy source.
- Used during times of food shortages.
c. Fats cushion, protect and insulate the body.
d. Cholesterol originates from fats consumed in the diet.
e. Fats help the body digest food and produce Vitamin D.
f. Fats are involved in the production of deposits on artery walls. (Arteriosclerosis)
g. Types of Fats- 2
- Saturated Fats – These are fats that come from dairy products, meats, coconut and palm oil. Saturated Fats stimulate the production of cholesterol.
- Polyunsaturated Fats – These are fats that come from plants such as corn, sunflower and soybeans. These fats do not appear to stimulate production of cholesterol.
h. No more than 30% of the diet should consist of fats.
i. 50% of the average American diet consists of fats.
j. Fats have 9 calories per gram.
B. Methods to Limit Fats
1. Trim meats of fat and remove skin from chicken before eating.
a. Removing skin from chicken cut the fat content by ¾ and the calories by almost ½.
2. Purchase leaner cuts of meat.
a. Look at fat content of hamburger.
3. Eat Fish and Poultry instead of red meat.
4. Stay away from palm and coconut oil.
5. Use polyunsaturated oils.
C. Dieting
1. Metabolism – The rate at which your body burns calories.
a. The higher the metabolism rate the more calories burned.
- The more calories burned, the more a person can eat without putting on excess weight.
b. Consuming less food than normal (going on a diet) will result in fewer calories burned.
- The body will reset its metabolism rate.
- The body now conserves calories for future energy needs.
- New metabolism rate will remain well after diet is finished.
- Body will now be more efficient at storing fat than before the diet, meaning weight loss will be difficult to maintain.
- The best diet is to lose weight slowly and have a good exercise program with it.
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| | I. Lecture Seven Vocabulary.
A. Heart Attack
1. Blockage of blood vessels nourishing Heart muscle.
2. Heart muscle dies due to lack of oxygen / nutrients.
B. Angina
1. Pain in Heart muscle.
2. Caused by lack of blood to muscle.
3. Blockage in arteries of Heart.
C. Stroke
1. Blockage of blood vessels nourishing the Brain.
2. Result is weakness or loss of movement to specific body areas.
D. High Density Lipoprotein (HDL)
1. Type of cholesterol found in the blood.
2. Known as the “good” cholesterol.
E. Low Density Lipoprotein (LDL)
1. Type of cholesterol found in the blood.
2. Known as the “bad” cholesterol.
F. Cholesterol Level
1. Measurement level used by doctors to see if heart disease may be a factor in your life – is a heart attack in your future?
a. Measurement is gained by adding the totals of HDL and LDL Cholesterol.
b. The total level of cholesterol should be lower than 200. This figure changes as more knowledge is gained about heart disease.
c. The quality and type of foods you eat can raise / lower your cholesterol level.
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| | Dynamic Health Lecture Outline
I. Introduction
A. Fitness Self – Assessment Questionnaire
B. Benefits of an active lifestyle; today’s youth with today’s society.
1. The need to be physically fit:
a. the total human being.
C. Benefits of exercise
1. Physical
a. increase athletic performance
b. increased cardiovascular efficiency
- stroke volume increases
- blood pressure decreases
c. increase in energy
- improved sleep
d. increased strength in bones, ligaments and tendons
e. decrease in stress
f. decrease in fat – increased muscle tone
g. improved appearance
h. decreased risk of disease – especially heart disease
2. Psychological
a. increased self-esteem
b. improved grades
c. improved use of time
d. improved social skills/opportunities
e. improved confidence
D. Activity
1. Notebook – Fitness Folder
2. Fitness Poster Board
II. Components of Fitness
A. Muscular Strength
1. Force exerted
B. Muscular Endurance
1. Number of times force repeated
C. Flexibility
1. Ability to move freely
D. Cardiovascular Endurance
1. Heart & Lung efficiency
E. Nutrition
1. Body Fuel
a. Physical training requires both aerobic and anaerobic exercises.
III. Cardiovascular Training – Aerobic Training
A. Frequency
1. Minimum of 3 days per week
2. No more than 48 hours rest
3. Maximum 6 days per week
B. Intensity
1. 60% to 80% of maximum heart rate
a. maximum heart rate is 220 minus your age
C. Time
1. 20 to 50 minutes of steady aerobic exercise at 60% to 80% MHR
D. Activity
1. Design personal fitness program | |
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