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Fitness is a Lifestyle

Fitness is a Lifestyle. Bell Ringer #1. Describe your body type and what you think you can do to make improvements to your body. Describe some activities that you enjoy to keep you active. The Need For Fitness. Cardiovascular Risk Factors:

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Fitness is a Lifestyle

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  1. Fitness is a Lifestyle

  2. Bell Ringer #1 • Describe your body type and what you think you can do to make improvements to your body. • Describe some activities that you enjoy to keep you active.

  3. The Need For Fitness • Cardiovascular Risk Factors: • Heart disease is the leading cause of death in the United States. • The U.S. is raked among the top 3 in the world for overweight/fat individuals. • There are over 1 million heart attacks each year.

  4. Unhealthy Behaviors • Bad habits such as: • Physical Inactivity • Video games, TV, Computers. • Fatty & Sugary Foods. • Enormous Food portions. • Technology

  5. Unhealthy Behaviors • Turn us into a out of shape, lazy, over fat, unhealthy, heart attack risk individual.

  6. Making A Change… • We know that all of these unhealthy habits and negative effects are reversible with a lifestyle change. • We must keep in mind though, that most people cannot change overnight. • You must make a plan to gradually change & set realistic goals while having support to help motivate you.

  7. Knowing Your Genetic Potential • Endomorph: • Big boned, soft, round body. High percent of body fat. • Very hard to lose weight/fat.

  8. Knowing Your Genetic Potential • Mesomorph • V or Square shaped body. Muscular characteristics. Low percent of body fat. • Easy to gain or lose weight.

  9. Knowing Your Genetic Potential • Ectomorph: -Small frame, thin muscles, low percent of body fat. -Hard to gain weight.

  10. Applying What You Know • Ectomorph’s must make sure that they increase their calorie intake as well as include a strength training routine to see an increase in muscle mass and body weight. • Endomorph’s must make sure they watch their calorie intake as well as get plenty of Aerobic Exercise & always incorporate a strength training routine.

  11. Daily Review • What is the leading cause of death in the U.S.? -Heart Disease 2. What factors contribute to this? -Fatty/Sugary Processed Foods, Technology, Food Portions 3. What are the 3 body types -Endomorph, Mesomorph, & Ectomorph 4. Describe these three body types.

  12. ARTICLE/KWL “THE HIDDEN COST OF OBESITY”

  13. Bell Ringer #2 • What keeps you from being physically active? • If you get 30-60 minutes of physical activity a day, why are you active?

  14. Fitness • Five Habits to Healthy Living: • Balanced daily nutrition. • Aerobic/Anaerobic Exercise. • Strength Training. • Stress Management. • Hydration.

  15. ACTIVITY: Pg. 114-115“Barriers to being Active Survey”

  16. Overcoming the Barriers What do you think your barriers are?

  17. Lack of Time • Identify time for physical activity. • Multitask: Incorporate physical activity with daily tasks. What are some multitasking activities that involve physical activity?

  18. Lack of Encouragement • Explain interest to family and friends. Tell them of your desire, and ask for support. • Invite friends and family to exercise with you. • Plan social activities involving exercise.

  19. Embarrassed about Personal Appearance • Wear loose, comfortable clothing. • Exercise with supportive people. • Exercise in private first.

  20. Lack of Energy • Schedule activity during energetic times in the day or week. • Give exercise a chance. • Exercise can give you more energy.

  21. Not Enjoyable • Invite someone to exercise with you. • Join a class or group. • Find fun activities like…

  22. Lack of Self-Motivation • Schedule activity • Make an “Appointment” • Find a job that requires physical work.

  23. Fear of Injury • Find an activity you feel confident and safe doing. • Minimal skill. • Join a supervised gym or class. • Protective gear and equipment.

  24. Lack of Confidence • No new skill. • Find someone to teach you new skills. • Take a class to teach you new skills. • Find outside resources research it. Read Magazines Internet Exploring

  25. Lack of a Safe Place • Select activities with minimal equipment. • Low cost options. • Volunteer to do household or gardening chores. • Find a group of friends to jog with. Safety in numbers.

  26. Appeal of TV/ Computer/ Video Games • Exercise while you watch TV. • During Commercials or Breaks. • Exercise First then watch TV. • Set Limits of sitting down activities • Use sitting down activities as a reward for exercising.

  27. Inclement Weather • Indoor activities • Household Chores • Winter Sports

  28. DAILY REVIEW • The best way to change your body is to make a plan for _________ change and set _______ goals. -Gradual/Realistic • What is the #1 barrier to exercise/activity? -Lack of Time • How do you overcome this? • What are some other barriers to fitness?

  29. ARTICLE/KWLWHAT IS CARDIOVASCULAR/AEROBIC FITNESS?

  30. Bell Ringer #3“Knowing the Difference”Is there a difference between physical activity, exercise, and physical fitness?

  31. 5 Components Of Fitness 1. Aerobic Exercise 2. Muscular Strength 3. Muscular Endurance 4. Flexibility 5. Body Composition

  32. Program Design • To create an effective exercise routine you must then include the elements of: • Frequency • Intensity • Time F I T

  33. Program Design • Frequency: • Refers to the number of times per week an individual engages in exercise.

  34. Exercise must be performed on a regular basis to be beneficial and effective. CONSISTENCY is the key to fitness! Program Design

  35. Program Design • Intensity: • Refers to how hard a person is working as they exercise.

  36. Program Design • Time: • Refers to the length of the exercise session.

  37. DAILY REVIEW 1. What are the 5 components of fitness? -Aerobic/Anaerobic, Muscular Strength, Endurance, Flexibility, & Body Comp • What does each letter of the F I T acronym stand for? -Frequency-Intensity-Time • What are the 3 body types? -Endomorph-Mesomorph-Ectomorph • When looking to make a change in your body, you must set __________ goals -Realistic

  38. ARTICLE/KWL“A Walk a Day”

  39. Bell Ringer #4 • Describe 2 or 3 activities you can do to “warm-up” for physical activity, exercise, and/or sports. • Describe 2 or 3 activities you can do to “cool-down”

  40. Basic Training Principles • The Principle of Warm-up: • A. Increases Body Temperature • B. Increasing Blood Flow & Lubrication to the joint. • C. Prepares muscles, tendons, and ligaments for stressful activity.

  41. Warm-Up #1 Prevents Injury #2 Improves performance

  42. Basic Training Principles • Warm-up consists of low intensity, gross body movements for 3-5 minutes. • When preparing for strength training, an individual should perform 1-2 warm-up sets at the beginning of their first exercise. • It is not necessary to perform warm-up sets from that point forward.

  43. Basic Training Principles • The Principle of Cool-down: • Cool-down is essential for those activities that are strenuous and long. • Cool-down can enhance recovery by helping circulate lactic acid (waste products) into the blood system.

  44. Basic Training Principles • Cooling Down consists of: • Easy Jogging, Walking, Biking. • Light Aerobic Activity. • Stretching Exercises.

  45. Static Stretching • Relaxed, held stretch with your attention focused on your muscles being stretched. • Example: Bending over while keeping legs straight reach down as far as you can and hold that position for about 20-30 seconds.

  46. Daily Review • When static stretching you should hold the stretch for ___ seconds. -30 • The purpose of the warm-up is to: -improve performance & prevent injury • What returns the body to its normal state and helps prevent soreness? -cool-down • An individual with a V-shape & low % bodyfat is a/an -Mesomorph • How hard you work out is called: -Intensity • A relaxed, held stretch with your attention focused on your muscle being stretched is: -Static

  47. ARTICLE:“STRETCHING”KWL

  48. Bell Ringer #5: CV/Aerobic Exercise Describe 2 activities for the following Heart Training Zones: • Healthy Heart • Fitness • Aerobic • Anaerobic • Red-Line

  49. Aerobic Exercise • Aerobic exercise is defined as continuous, rhythmic activity, using large muscle groups of the body performed at 60-85% of a persons maximum heart rate. • Aerobic Exercise trains the heart and uses oxygen.

  50. Examples Of Aerobic Exercise • Walking • Jogging • Running • Jump Roping • Cycling • Swimming • Dancing • Roller Blade/Skating

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