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Physical Fitness

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Andrew Meservey

on 25 March 2013

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Transcript of Physical Fitness

Physical Fitness By: Nicole Radek and Andrew Meservey Your Fitness and Goals Frequency, Intensity, and Time Checking Your Heart Rate Influences on Your Goals Testing Your Fitness Choosing Your Activities Four Parts of Physical Fitness What is Physical Fitness? There are four basic parts to Physical Fitness. Strength, Endurance, Flexibility, and Body Composition. Exercise also has mental, emotional, and social benefits. When you exercise you can change three things to improve your fitness, Frequency, Intensity, and Time or FIT. One way to measure your physical fitness is to check your heart rate. Resting Heart Rate (RHR) is the number of beats your heart makes a minute when resting. The amount of time your heart takes to return to RHR after exercise is called recovery time. As your fitness improves your recovery time gets shorter. Physical Fitness is the ability to do daily physical activities, without becoming short of breath, sore, or very tired. Physical Fitness and Exercise Physical Fitness is different to other people. Sometimes people spend to much time watching TV or playing video games. As a result Physical Fitness suffers. HI STRENGTH is the amount of force muscles apply when they are used. Strength helps support bones and joints. ENDURANCE the ability to do activities for more than a few minutes.There are two types of endurance muscular endurance and heart and lung endurance. FLEXIBILITY is the ability to bend and twist joints easily. flexibility helps you move. It also helps you help not get hurt. BODY COMPOSITION compares weight of your fat to the weight of your muscles, bones, and joints. Fat is important to your health but too much is very harmful. Visiting the Doctor You should visit the doctor regularly, especially when you start a new sport. Physical Benefits of Exercise Poor fitness can make doing everyday tasks hard. If you exercise this will happen: Your strength and endurance will increase. Also muscles will become stronger. The heart gets stronger and lungs take more air. Flexibility improves and you can stretch muscles and joints farther. Coordination improves it is the ability to use your body to make difficult movements Body burns more fat. It helps improve body composition Other Benefits Even when not playing sports you should have regular check ups to see if you are healthy MENTAL Physical activity improves blood flow the the brain so you feel more awake. EMOTIONAL Exercise can improve your self-esteem also it will relieve stress. SOCIAL You will most likely exercise with other people, it gives you a chance to meet new friend. Olympic athletes don't start out by training six hours a day. they start with short work-outs. Even if you don't like sports, you should still know your fitness strengths and weaknesses You can take simple tests such as... FREQUENCY is how often you work-out. INTENSITY is how hard you work-out. TIME is how long you work-out These test strength muscular endurance. 1-mile run tests your heart and lung endurance. The sit-and reach test checks flexibility Physical fitness standards are different for different people Someone who plays sports usually has to meet higher standards People who don't play sports should try to meet the healthy standards If you can't meet the standards you should try to exercise more Meeting Your Goals Doing physical activities is important so you should choose one that is right for you.
Use you interests and goals to choose them
Some people set fitness goals before choosing an activity
A fitness goal is a goal to improve your physical fitness
When you make fitness goals choose activities that will help you meet your goals
For example if you want to improve flexibility you could take on yoga Sports Types of Sports An individual sport is a sport that only one person goes against another person. Individual sports are like track and field, swimming, and wrestilng.
People also like sports because of competition, between 2 or more teams. Benefits of Sports Sports are a fun way to exercise. You can improve fitness manage weight work on social skills improve self-esteem learn about teamwork and leadership. Injury You might get hurt when you do physical activity This risk doesn't mean you should avoid activity, but you should know the warning signs of injury Warning Signs of Injury After a hard day of exercising you may have muscle soreness
It is NOT a sign of injury
However, the following ARE signs of injury... Sharp pain: the area may hurt more when you touch or use it Swelling: It often starts right after the injury happens and it is usually painful Bruises: The injured area may bruise right after an accident but they may also take a few days to appear. They can cover a large area. Bruising and swelling often happen together Safety Equipment Why Use Safety Equipment? Safety equipment helps protect you so you don't get injured. In some sports people run into each other. They use equipment to protect them. You can enjoy sports more when you don't have to worry about injury. First Aid for Injury Examples of Safety Equipment In time improvements have been made to make the gear safer to use. In many sports Hockey, Football, and Biking they used to wear leather helmets to protect them. now they use safer and more efficient ways to keep you safe. 1920's Football Helmet 2013's Football Helmet If you think you are injured, tell your parents or teacher right away
You may need to see a doctor
You may also need to follow these steps: REST: Stop playing. Rest keeps the injury from getting worse. Keep the injured body part still until until you can find out badly you are hurt
ICE: Put ice or a cold pack on the injury to reduce swelling and pain. Don't put ice on your bare skin. Wrap the ice in a towel first
COMPRESSION: Wrap the injury in an elastic bandage or athletic tape. This reduces swelling and keeps the injured area from moving. Don't wrap too tightly. You may cut off the blood flow you do.
ELEVATION: Raise the injured part of the body. This helps bring down swelling. Don't elevate the injury if doing do makes the injury hurt more. Strains When someone has pulled a muscle or tendon, he or she has a strain
A strain is a muscle or tendon that is stretched to far
Signs of a strain may include pain and weakness in the injured area Sprains A sprain is an injury that happens when a joint is twisted suddenly and the ligaments in the joint are stretched to far or torn
Sprains usually happen when a joint is twisted in a way that it does not normally move
A sprain is often painful
Also, it may be hard to move a sprained joint
A sprained knee or ankle may make it hard to walk Fractures A fracture is a cracked or broken bone Fractures can cause pain, swelling, bruising, and weakness in the injured area
You should see your doctor right away if you think you have a fracture Avoiding Injury While Exercising Warming Up You should warm up before you exercise
A warm-up is any activity you do to get you body ready for exercise
A warm-up increases you heart rate and the blood flow in your body
It loosens your muscles so they move more easily
You should warm up until you are sweating lightly, which usually takes 15-20 minutes
By taking time to warm up you reduce the risk of injuries, such as strains Cooling Down Cooling down after an activity is just as important as warming up
A cool-down is an activity that helps your body return to the way it was before exercising
A cool-down helps the heart return to it's resting heart rate, the cool-down also prevents your muscles from getting tight and sore
A good cool-down activity is often a slow activity, such as jogging or walking
Stretching during a cool-down makes it less likely that you will feel sore later Stretching Stretching is an important part of physical activity
Stretching is any activity that loosens muscles and increases flexibility
Also, stretching may prevent injury
Stretch ONLY after a warm-up or during a cool-down
Stretching muscles that haven't been warmed up can cause injury
Stretch slowly and without bouncing, bouncing can cause injury
Stretch until you fell a pull in your muscle
Don't hold a stretch that hurts You should pick goals carefully
Set goals that are reasonable
Set short-term goals that will help you meet long-term ones
Also, don't be afraid to change your goals
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