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Physical Activity

Physical Activity. Icebreaker. 2-4 groups Make a circle Each person in group should first introduce themselves, then state a physical activity they enjoyed as a child while doing a motion that represents that activity.

diana-schultz
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Physical Activity

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  1. Physical Activity

  2. Icebreaker • 2-4 groups • Make a circle • Each person in group should first introduce themselves, then state a physical activity they enjoyed as a child while doing a motion that represents that activity. • Each person after the first person must repeat the name and action of those who went before them before stating their own. • You may not repeat an activity.

  3. Icebreaker Questions • How many of you think you were more active as children? More active now? Why? • Do you think you will be more or less active in the future? • How do the types of activities change from when you were children to when you will be adults? Why? • What were some not-so-common answers that surprised you?

  4. Important Vocabulary • Cardiorespiratory-Heart + Lungs; when referring to activity-things like running, swimming, and biking • Target Heart Rate Zone(THR)- the number of heartbeats per minute required to achieve cardiovascular benefits from exercise. • Components of Fitness-muscular endurance, muscular strength, flexibility, cardiorespiratory endurance, and body composition • FITT-Frequency, Intensity, Time, Type

  5. Benefits of Physical Activity • ALL MIXED UP! Sort these benefits into the 3 categories of health (Physical, Mental, Social) • You can make friends by participating in sports • Reduces stress • Boost mood • Helps digestion • Adds quality years to your life • Give you something to talk about/do with others • Improve self-confidence • Decreases risk for heart disease

  6. Benefits (sorted) • Physical • Adds quality years to your life • Decreases risk for heart disease • Helps digestion • Mental/Emotional • Reduces stress • Boost mood • Improve self confidence • Social • You can make friends participating in sports • Gives you something to talk about/do with others **Can you think of more benefits of physical activity?

  7. Components of Fitness • Cardiorespiratory endurance • The heart’s ability to exercise (or provide the body with sufficient amounts of oxygen) over a period of time. • Examples • Running • Swimming • Others?

  8. Components of Fitness • Muscular Strength • The ability of the muscle to exert force for one repetition (how much) • Examples: • Bench Pressing your max • Lifting a heavy object for a short amount of time

  9. Components of Fitness • Muscular Endurance • The ability of the muscle to exert force over a period of time. (how many) • Examples: • Doing several repetitions of any weight lifting activity with weight lighter than your maximum • Running/Swimming long distances

  10. Components of Fitness • Flexibility • The ability to move a joint through a full range of motion • Examples • Stretching • Yoga • Pilates

  11. Components of Fitness • Body Composition • The percentage of body fat to lean body mass (muscles, bones, etc.) • Example: • BMI-percentage of body fat • Normal range is 18-24% for teens

  12. Metabolism • Hormones + Enzymes that convert food to fuel (energy) AND also affect how efficiently you burn that fuel • Affects how quickly you gain/lose weight • Check out this article for more info

  13. Activity: Feel The Beat • Find your pulse. • Complete the, “Feel the Beat” sheet. • Explain how each type of activity affected your pulse rate.

  14. Target Heart Rate • Number of beats per minute (bpm) desired to achieve benefits from exercise • How do we raise our heart rate? • Why does it matter?

  15. Activity: Calculating Target Heart Rate Zone • Target Heart Rate (THR) Zone Formula: • 220-age=Maximum Heart Rate (MHR) • MHR x 65%=range number 1 • MHR x 85%=range number 2 • THR=range number 1 to range number 2 Example: Mrs. Abriani is 29. 220-29=191 191 x 65%=124 191 x 85%=162 THR zone=124-162 beats per minute

  16. “Work”ing OUT! • It’s work . . . • https://www.youtube.com/watch?v=Z2JSWgkwRL4

  17. FITT • Frequency: Number of times per week • Intensity: How hard are you working • Time: How long, far, or how much time • Type: Kind of exercise Mrs. Abriani will run at a 8 minute/mile pace for 2 miles, 3 days a week.

  18. Training Principles • Warm-up • Cool-down • Reversibility • Specificity • Overload • Progression

  19. Activity: Fitness Goals • In your team: Use the training principles to make a 2-week plan to reach a fitness goal. • Individually: Use the training principles to create a 4 week plan that addresses a fitness goal you have for yourself.

  20. Bogus Claims Activity • Visit one or more of the following websites. Determine if the product that is being sold is “bogus” or might actually be a helpful workout tool. • P90X • Contour Ab Belt(site 2)

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