Importance of Physical Activity

1. Importance of Physical Activity Physical Activity – any form of bodily movement that uses up energy

2. Benefits of Physical Activity • Physical Benefits • Helps build strong bones and muscles • Manage your weight • Keeps blood pressure at healthy level • Strengthens your heart and lungs • You have more energy • Less danger of developing certain diseases later in life • Ex. ________________________

3. Benefits of Physical Activity Cont. • Mental and Emotional Benefits • Sleep better • Concentrate more in school • Improve self confidence • Relieve stress • Social Benefits • Helps you get along better with others • Great way to make new friends

4. Exercising for Physical Fitness • Physical fitness – the ability to handle the physical demands of everyday life without becoming overly tired • Exercise – planned physical activity done regularly to build or maintain one’s fitness • Your Own Examples:_____________ ___________________________

5. Good Morning! Take out a blank sheet of paper. Put your name on it. NO NOTES! Answer the following: • What is one physical benefit of physical activity? • What is one mental/emotional benefit of physical activity? • What is one social benefit of physical activity? When finished, place on the desk.

6. Elements of Physical Fitness • Endurance – the ability to perform difficult physical activity without getting tired • Heart and lung endurance – measure of how your heart and lung work when you exercise and how quickly they return to normal when you stop • Muscle endurance – the ability of a muscle to repeatedly use force over a period of time • Recommended activities: jumping rope, dancing, bike riding • Strength – the ability of your muscles to use force • Muscle strength – the most weight you can lift • Shapes and tones your body and helps with activities

7. Elements of Physical Fitness Cont. • Flexibility – the ability to move joints fully and easily through a full range of motion • Makes it easier to change direction easily • Muscles are less likely to become injured • Recommended activities: Swimming, dancing, karate • Body Composition – proportions of fat, bone, muscle, and fluid that make up body weight • Measure of how much of your weight is lean tissue instead of body fat • Too much body fat leads to health problems – heart disease, diabetes, cancer • Party depends on genes from parents as well as how much you eat and how active you are.

8. Take out the concept map/reteaching activity from yesterday. Complete both sidesusing your notes and the word bank. Use the words/phrases below to help you complete the concept map. relaxed energy people feel pressure weight work alert bones heart new friends motion disease lungs think strength self-confidence upbeatmuscles share your interests

9. Creating Your Fitness Plan Lifelong fitness – the ability to stay healthy and fit as you age 1. Define Long-Term Goals - do things you enjoy, vary activities, combine with social activities 2. Define Short-Term Goals - more immediate goals, ex. gain muscle mass, run an 8 minute mile 3. Develop Your Fitness Plan - mark calendar, talk to a doctor, budget your money, see what’s available where you live

10. Measuring Fitness Measuring Flexibility ex. sit and reach test, left and right arm stretches Measuring Heart and Lung Endurance ex. timed mile, pacer Measuring Muscle Strength and Endurance ex. curl-ups, push-ups, arm hang, pull-ups Checking Results – Fitness Gram scores, Fitness Cards

11. Aerobic vs. Anaerobic • Aerobic – ongoing physical activity, increases breathing and heart rate • Ex. • Anaerobic – intense physical activity that lasts for a few seconds to a few minutes • Ex. • Isometric – muscles contract but very little body movement takes place • Ex. push palms together • Isotonic – contracting and releasing your muscles through the full range of a joint’s motion • Ex. pull-ups, free weights • Isokinetic – muscles contract at a constant rate • Ex. fitness machines that provide resistance

12. The FITT Formula • Frequency – how often, number of days you work out each week • _______ times per week • Intensity – how much energy you use when you work out, goal is to increase cardiorespiratory endurance • Maximum Heart Rate – the heart’s top speed • Resting Heart Rate – number of time your heart beats per minute when you are relaxing • Target Heart Rate – the rate at which your cardiovascular system gets the most benefit from exercise • Time – amount of time exercising • _______ min per exercise session • Type – what activities you’re choosing • Cross-training (a wide variety of activities)

13. Keys to a Good Workout • Monitoring your heart rate – Find your target heart rate by: (220 - age) x 0.5 = bottom of target heart rate range (220 – age) x 0.85 = top of target heart rate range Mrs. Wikert’s Target Heart Rate (220-39) x 0.5 = 181 x 0.5 = 90.5 (220-39) x 0.85 = 181 x .85 = 153.9 What about you? (220-12) x 0.5 = 208 x 0.5 = 104 (220-13) x 0.5 = 207 x 0.5 = 103.5 (220-12) x .85 = 208 x .85 = 176.8 (220-13) x .85 = 207 x .85 = 175.95 While exercising, keep your heart rate between these two numbers to gain the most benefit from the workout.

15. Keys to a Good Workout • Monitor your progress – sleep better, feel better, drop in resting heart rate • Resting Heart Rate– heart rate when you are relaxing • Alter your fitness plan – workouts may get too easy as fitness level improves

16. Phases of Exercise • Warm-up – 5-10 min. • Prepares body for vigorous workout • Stretching – 5-10 min. • Decreases chance of injury • Cardiorespiratory workout – 20-30 min. • Exercise in target heart rate zone • Strength/Endurance workout – 30-45 min. • Rotate muscle groups each day, ex. weight training • Cool-down – 5-10 min. • Mild exercise, body and heart rate slowly return to normal • Stretching – 5-10 min. • Helps loosen muscles, prevents soreness

17. Exercising Safely • Medical Care • get a check-up before starting • Safety equipment • clothing footwear, protective gear, choose right equipment for activity • Your Surroundings • safety, what’s available • Weather Considerations • dress appropriately for the weather • Proper water and food intake • avoid dehydration (excessive water loss)

18. Avoiding Harmful Substances • Dietary supplements – any product that contains one or more vitamins, minerals, herbs, or other dietary substances that may be lacking in the diet • Anabolic steroids – artificial forms of the male hormone testosterone, a hormone that is involved in muscle development. • Effects:

19. Preventing Sports Related Injuries • Overtraining – exercising for too intensely or for too long without allowing enough time for rest. • Signs: fatigue, nausea, vomiting, loss of appetite, irritability • Avoid by: consistent exercise schedule, exercise within your comfort level • Dehydration – the excessive loss of water from the body • Body loses water through perspiration (sweat) • Drink water to replace this fluid • How much you need depends on your age, size, weather and how hard you are working out • Drink water every 15-20 min. during activity

20. Sports Related Injuries • Sports Related Overuse Injuries: • Tendonitis – painful swelling of a tendon • Fracture – a break in a bone • Dislocation – when a bone is popped out of it’s normal position at a joint • Stress fracture – small fracture caused by repeated strain on a bone • Sprains – injury to the ligament connecting bones at a joint • Strains – the stretch or tearing of a muscle or tendon Treat with PRICE – Protect, Rest, Ice, Compression, Elevation

21. Creating Your Own Plan • Complete the 2 Personal Inventory Handouts. • Physical Activity Goals • Your long term goal is to compete as a contestant on Competition Island, a reality TV show, competing in physical challenges that require strength and endurance. The show producers want you in top physical shape. You must submit a plan for how you will train prior to your arrival on the island. • Identify 3 short term goals, WHY this is a goal, and the steps for reaching each goal. • To keep your self motivated, identify your reward for reaching each of your goals. • Exercise Schedule– On the back of your goal sheet, show what a ONE week schedule for your training may look like to prepare for Competition Island.

22. Example: Goal 1: Develop cardiorespiratory endurance required to run for 5 miles without walking. I may need to run through an obstacle course or around the island in a race during the show. Steps to Reach Goal 1: Begin by jogging/running 3 days a week for 20 minutes and increase to 5 days a week for 60 minutes. This goal will take 3 months to achieve. Reward for Reaching Goal 1: A new pair of running shoes.

23. Example: