WARREN CONSOLIDATED SCHOOLS HEALTH EDUCATION

1. WARREN CONSOLIDATED SCHOOLSHEALTH EDUCATION “FITNESS Unit”

2. Lesson OneFitness For Life • Student Learning Targets (Objectives) • I will be able to define physical fitness, health, and wellness. • I will be able to describe some of the benefits of fitness, health & wellness.

3. Fitness For Life • Physical Fitness: • Is the ability of your body systems to work together efficiently to allow you to be healthy and effectively perform activities of daily living. • A fit person is able to perform schoolwork as well as responsibilities at home and still have enough energy to enjoy school sports or other activities. • Developing a personal plan for regular physical activity can help you keep your activity level high and avoid sedentary living. • Getting fit and staying fit can be fun when you choose activities

4. Fitness For Life • Developing a personal plan for regular physical activity can help you keep your activity level high and avoid sedentary living. • Getting fit and staying fit can be fun when you choose activities

5. Fitness For Life • Physical Activity: • Movement using the large muscles of the body. • This is a general term that includes: sports, dance, and activities done at home or work, such as walking, climbing stairs, or mowing the lawn.

6. Fitness For Life • Exercise: • Performing physical activity for the purpose of getting fit.

7. Fitness For Life • Being active provides you a double benefit: • 1. Improved physical fitness. • 2. Improved health & wellness. • The goal is to find ways to keep the cycle going throughout your life. Cycle of Physical Activity Benefits

8. Fitness For Life • Benefits: • Keeps you healthy • Has a profound effect on preventing illness and disease. • Look good • Increase lean muscle and decrease body fat. • Feel good • Resist fatigue, decrease chance of injury, work more efficiently. • Enjoy life • Allows you to do fun things in life where some who are ill or not fit cannot do. • Meet emergencies • Allows you to be fit enough to meet emergencies and day to day demanding situations like running for help or changing a flat tire etc.

9. Lesson TwoFitness Through Physical Activity • Student Learning Targets (Objectives) • I will be able to name & describe the five parts of health related physical fitness. • I will be able to name & describe the six parts of skill-related fitness. • I will be able to explain how to use the stairway to lifetime fitness.

10. Fitness Through Physical Activity • Physical fitness is made up of 5 components: • Cardiovascular Fitness • Strength • Muscular Endurance • Flexibility • Body Composition

11. Fitness Through Physical Activity • Health-Related Physical Fitness • Cardiovascular Fitness • Ability to exercise your entire body for long periods of time without stopping. • Requires a strong heart, healthy lungs, and clear blood vessels to supply the cells of your body with oxygen they need.

12. Fitness Through Physical Activity • Health-Related Physical Fitness • Strength • The amount of force your muscles can produce. • Often measured by how much weight you can lift or how much resistance you can overcome. • Those with good strength can perform daily tasks efficiently with the least amount of effort.

13. Fitness Through Physical Activity • Health-Related Physical Fitness • Muscular Endurance • The ability to use your muscles (contract them) many times without tiring. • Those with good muscular endurance are likely to have better posture and fewer back problems.

14. Fitness Through Physical Activity • Health-Related Physical Fitness • Flexibility • The ability to use your joints fully through a wide range of motion. • You are flexible when your muscles are long enough to allow adequate movement.

15. Fitness Through Physical Activity • Health-Related Physical Fitness • Body Composition • The percentage of body weight that is made up of fat when compared to the other body tissues, such as bone & muscle. • People who are in a healthy range of body fat % are more likely to avoid illness and even have lower death rates.

16. How Much Physical Activity Is Enough? The Basic Principles of Physical Activity Can Be Applied the Components of Fitness • Principal of Overload • States that the only way to produce fitness and health benefits through physical activity is to require your body to do more than it normally does. • An increased demand on your body (overload) forces it to adapt. • The Story of Milo & His Bull.

17. How Much Physical Activity Is Enough? • Basic Principles of Physical Activity • Principal of Progression • States that the amount and intensity of your exercise should be increased gradually. • Threshold of Training • Is the minimum amount of overload you need to build physical fitness.

18. How Much Physical Activity Is Enough? • Basic Principles of Physical Activity • Principle of Specificity • States that the specific type of exercise you do determines the specific benefit you receive. • Example: Running will produce cardiovascular fitness but will not have an effect on building strength.

19. How Much Physical Activity Is Enough? • FITT Formula • Helps you apply the basic principles of exercise. Each letter represents an important factor for determining how much physical activity is enough.

20. How Much Physical Activity Is Enough? • FITT Formula • Frequency • Refers to how often you do physical activity. • For physical activity to be beneficial, you must do it several days a week. • FITT Formula • Intensity • Refers to how hard you perform physical activity. • Intensity is determined differently depending on the type of activity. • Cardiovascular fitness is measured by heart rate while strength is measured by the amount of weight you lift.

21. How Much Physical Activity Is Enough? • FITT Formula • Time • Refers to how long you do physical activity. • The length of time you should do physical activity depends on the type of activity you are doing and the part of fitness you want to develop. • To build cardiovascular fitness you need to exercise for 20 minutes or more. • FITT Formula • Type • Refers to the kind of activity you do to build a specific part of fitness or to gain a specific benefit. • One type of activity may be good for building one part of fitness but may not work to build another part of fitness.

22. Cardiovascular Fitness • Regular physical activity benefits two vital body systems: • Cardiovascular System • Made up of your heart, blood vessels, and your blood. • Respiratory System • Made up of your lungs and the air passages that bring oxygen from outside your body into your lungs.

23. Cardiovascular Fitness • Heart • Because your heart is a muscle it benefits from exercise. • Your heart acts like a pump to supply blood to your body cells. • When you do vigorous physical activity, your muscle cells need more oxygen and they produce more waste products.

24. Cardiovascular Fitness • Heart Rate • A person who does regular physical activity might have a resting heart rate of 55-60 beats per minute. A unfit individual may be 70 or more beats. • A fit person’s heart works more efficiently by pumping more blood with fewer beats.

25. Cardiovascular Fitness • Blood • Cholesterol • A fatlike substance found in meats, dairy products and egg yolks can be dangerous if high levels build in your body. • Cholesterol is carried through the bloodstream by particles called lipoproteins. • Blood • Low Density Lipoproteins (LDL) • Is often referred to as bad cholesterol because it stays in the blood and contribute to clogged arteries. • High Density Lipoproteins (HDL) • Is the good cholesterol because they carry LDL’s out of the bloodstream for elimination.

26. Cardiovascular Fitness • Blood • An LDL lower than 100 is considered optimal for good health. • An HDL above 60 is considered optimal for good health. • Regular physical activity helps improve your cardiovascular fitness by reducing LDL levels and increasing HDL levels.

27. Cardiovascular Fitness Benefits of Physical Activity on the Cardiovascular System

28. Effects of Exercise on the Heart

29. Cardiovascular Fitness • Aerobic Activity • Is a vigorous activity that elevates your heart rate high enough to build cardiovascular fitness.

30. Cardiovascular Fitness Physical Activity Threshold and Target Zone Threshold of Training • How Much Cardiovascular Activity? • To create an “Overload” you must increase your heart rate with a vigorous aerobic activity. This will build good levels of cardiovascular fitness.

31. Cardiovascular Fitness • How to Measure Intensity of Your Aerobic Activity • Target Heart Rate Lab

32. Cardiovascular Fitness • Anaerobic Physical Activity • Activity that is so intense that your body cannot supply adequate oxygen to sustain it for long periods of time. • For this reason it is done in short bursts and then rest periods. • Activities include: sprinting, swimming very fast & sports such as football.

33. Cardiovascular Fitness • Active Aerobics • Only those activities that are vigorous enough to elevate the heart rate above the heart rate threshold and into the target zone. • The aerobic activities listed are among the most popular activities because: • They often do not require a high level of skill. • The frequently are not competitive. • The often do not require a partner or a group. • Aerobic Dance • Low Impact, high impact, step • Aerobic Exercise Machines • Treadmills, stair steppers, exercise bikes, rowing machines, eliptical • Bicycling • Circuit Training • Dance • Modern, Ballet, Folk, Square, Waltz, Country , Hip-Hop and Line Dance • Martial Arts Exercise • TaeBo, Cardio Karate • Rope Jumping • Swimming • Water Aerobics

34. Flexibility • What is Flexibility? • Flexibility is the ability to move your joints through a full range of motion (ROM). • A joint is a place in the body where bones come together. • Common joints include: • Ankles, knees & hips in the leg region. • Knuckles, wrist, elbows, and shoulders in the arm region. • Range of Motion (ROM) • Is the amount of movement you can make in a joint.

35. Flexibility • Benefits of Good Flexibility • Improved Function • Everyone needs a minimum amount of flexibility to maintain health & mobility. • People will move better when they are flexible. • Benefits of Good Flexibility • Improved Health & Wellness • Stretching can help prevent injury and muscle soreness. • Stretching short muscles helps improve posture, which helps prevent or relieve back pain.

36. Flexibility • Characteristics of Flexibility • Body Build & Flexibility • Some people are more flexible than others, generally females tend to be more flexible than males. • Hypermobility • The ability to extend the knee, elbow, thumb, or wrist joint past a straight line, as if the joint could bend backwards. • Example: elbow joint locking when doing push ups. • Characteristics of Flexibility • Joint Laxity (Looseness) • Supporting tissue around a joint allows the bones to move in ways other than intended. • If laxity occurs in a knee joint, it may lead to knee sprains and torn cartilage or a dislocated kneecap. • Strengthening the muscles around the joint can help reduce joint laxity.

37. Flexibility • Balancing Strength & Flexibility • Everyone needs strong muscles, but only strength training can lead to a loss of normal range of motion. • On the other hand, if you only do flexibility exercises, then your joints may become susceptible to injury.

38. Flexibility • Fitness Principles and Flexibility • Principle of Overload • You need to stretch your muscles longer than normal to increase flexibility. • To achieve this, you usually need a force greater than your own opposing muscles. • You need additional force, such as your own body weight. • Example: • When you put your arms on either side of a doorframe and lean forward.

39. Flexibility • Fitness Principles and Flexibility • Principle of Progression • You need to gradually increase your flexibility exercise intensity. • You can increase intensity by stretching farther as you gain flexibility. • You may also progress by gradually increasing the amount of time you hold the stretch or the number of repetitions you perform.

40. Flexibility • Fitness Principles and Flexibility • Principle of Specificity • Flexibility exercises improve only the specific muscles at the specific joints that you stretch. • To develop overall flexibility, you must stretch all the muscles that need stretching.

41. Flexibility • Types of Flexibility Exercises • Static Stretching • Stretching slowly as far as you can without pain, until you feel a sense of pulling tension. • The stretch should be held for a minimum of 30 seconds or more for best results.

42. Flexibility • Types of Flexibility Exercises • Active Static Stretching • Taking yourself through the stretch. • Passive Static Stretching • Having someone take you through the stretch.

43. Flexibility • Types of Flexibility Exercises • PNF Stretching (Proprioceptive Neuromuscular Facilitation) • Involves contracting the muscle before you stretch it so that you can stretch it farther. • Some variations require a partner assist you.

44. Flexibility • Types of Flexibility Exercises • Ballistic Stretching • A series of quick but gentle bouncing or bobbing motions that are not held for a long time. • Be careful, stretching too quickly or overstretching can cause injury.

45. Flexibility • Types of Flexibility Exercises • Dynamic Flexibility • active movements of muscle that bring forth a stretch but are not held in the end position.  • When you put your body through a series of stretches while in motion, it sends signals from the brain to the muscle fibers and connective tissues in that area to prepare to do work. • Dynamic Flexibility • Raises the body’s temperature. • Increases blood flow to the working muscles. • Prepares those muscles for strenuous activity. 

46. Dynamic Flexibility

47. Flexibility • Warm Up (Dynamic) • A warm up is a series of activities that prepares your body for more vigorous activity. • Improves Performance • Helps Prevent Injury • Cool Down (Stretching) • After a workout, your body needs to recover from the demands of physical activity. • Returns the body to a resting state (Homeostasis) • Helps reduce soreness

48. Body Composition • Body Composition • All the tissues that make up your body. • For a typical person, 15 to 25 % of the body composition is fat and 75 to 85 % is lean body tissue. • Lean body tissue includes: muscles, bones, skin and body organs such as the heart, liver, kidneys, and lungs.

50. Body Composition • Body Composition • People who do regular physical activity typically have a larger % of lean body weight, especially from muscle and bone. • Having a low % of body fat is desirable for good health.