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Physical Activity Chapter 4. Journal What physical activities have you done in the last week? What are 5 physical activities you enjoy? What does it mean to be physically fit? What 3 physical activities would you like to try? (haven’t tried before). Obesity vs. Overweight.
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Physical ActivityChapter 4 Journal What physical activities have you done in the last week? What are 5 physical activities you enjoy? What does it mean to be physically fit? What 3 physical activities would you like to try? (haven’t tried before)
Obesity vs. Overweight • Obesity- An adult who has a BMI of 30 or higher is considered obese. Excessive amounts of body fat • Overweight- An adult who has a BMI between 25 and 29.9 is considered overweight. Increased body weight in relation to height.
Currently in the US • 68.7% of US adults (19 and older) are overweight or obese • This number has doubled in the past 30 years • In mid 1980s, the states with the highest obesity rates in US were lower than today’s states with lowest obesity rates • Childhood obesity has stopped increasing, BUT numbers are still triple what they were in 1980 • Ages 2-19 = 17% obese and 32% overweight • Todays generation is the first expected to live sicker and shorter lives than their parents
Currently in Indiana • Indiana is 1 of only 13 states with adult obesity rates over 30% • Of those 13 states, only 5 are worse • 31.4% obese (8th worst) • 65.5% overweight/obese (8th worst) • 11% of adults have diabetes (11th worst) • 32.7% of adults have hypertension (15th worst)
Trends in the US • If obesity rates continue on their current trajectories, by 2030: • 13 states could have adult obesity rates above 60% • 39 states could have rates above 50% • All 50 states could have rates above 44% • If obesity rates continue on their current trajectories: • Number of new cases of type 2 diabetes, coronary heart disease and stroke, hypertension and arthritis could increase10 times between 2010 and 2020—and double again by 2030.
Benefits to Physical Activity • Regular physical activity benefits Cardiovascular, Respiratory, and Nervous Systems • Cardiovascular System • Regular activity strengthens heart • Stronger heart pumps blood more efficiently • More blood with each pump = fewer times heart pumps in a minute • Respiratory System • System becomes much more efficient • Breathe larger amounts of air • Respiratory muscles improve endurance
Benefits to Physical Activity • Nervous Systems • Able to respond quicker to stimuli • More blood flow to brain = higher brain function • Psychological • During continuous exercise, brain releases endorphins which are responsible for feelings of satisfaction and pleasure • “Runner’s high” • Improved self-confidence • Reduced stress levels • More focused
Benefits to Physical Activity • Social • Meeting new people • Feeling part of a group or team • Provides structure in life • Weight Maintenance • Regular activity increases basal metabolic rate, the amount of energy your body uses when it is at rest • Energy out vs energy in = weight gain or weight loss • Skeletal System • Weight bearing activities (resistance training, running, jumping) make bones stronger and denser • Reduces risk of osteoporosis
Risks of Physical Inactivity • 35% of teens do not engage in regular physical activity • Regular levels of moderate to vigorous physical activity declines significantly during the teen years • Weight Gain • Type 2 Diabetes, Coronary Artery Disease, Cancer • Osteoporosis • Deteriorating bones • Increased stress
Risks of Physical Inactivity Coronary Heart Disease Plaque builds up in coronary arteries, slowing/preventing the flow of blood. If enough build up develops, it can lead to a heart attack.
Risks of Physical Inactivity Osteoporosis Osteoporosis is a condition characterized by a decrease in bone density, producing porous and fragile bones
Five Components of Fitness • Cardiorespiratory Endurance • Muscular Strength • Muscular Endurance • Flexibility • Body Composition • - The goals of your personal fitness plan should be related to at least one component of fitness
Cardiorespiratory Endurance • What is it? • Ability of the heart, lungs, and blood vessels to distribute nutrients and oxygen and remove wastes efficiently during prolonged exercise • As your heart becomes stronger, more blood is pumped with each beat • Lungs become more efficient at delivering oxygen to blood and removing carbon dioxide • Ways to improve cardiorespiratory endurance: • Running/Walking • Swimming • Rollerblading • Biking • Hiking
Muscular Strength • What is it? • Ability of a muscle to produce force • As you provide resistance against a muscle, the muscle fibers tear and grow back stronger • Ways to improve muscular strength: • Lifting weights • Push-ups • Pull-ups • Most all exercises
Muscular Endurance • What is it? • Ability of muscles to produce force over an extended period of time • Lifting weights with many repetitions • Distance running/walking • Ways to improve muscular endurance: • Developing muscular endurance requires repeating actions over and over many times • Consistency during the week • Consistency over course of weeks and months
Flexibility • What is it? • Ability of to move a joint through its entire range of motion • Each joint is different • Ways to improve flexibility: • Static Stretching • Stretching performed without much movement • Bending over and touching toes • Dynamic Stretching • “Active” stretching • High knees, Grapevine, Skipping
Body Composition • What is it? • Amount of fat tissue in your body compared to amount of lean tissue • Female average: 17-27% • Male average: 12-22% • Testing Body Composition • BMI – chart of body sizes, weights, and categories • Can be inaccurate due to muscle weighing more than fat • Bod Pod- a computerized machine that measures body mass and volume to calculate body composition • Extremely accurate • Pinch test- Using skinfold calipers to pinch body fat • Inaccurate due to difficulty and human error
Measuring Body Composition Bod Pod Skinfold Calipers
Types of Physical Activity • Aerobic Exercise • Anaerobic Exercise • Resistance Training
Aerobic Exercise Aerobic Exercise- Aerobic exercises increase the amount of oxygen that your body takes in and uses • “Aerobic” means requiring oxygen • Activities are rhythmic in nature • Swimming, biking, running, walking, cross country skiing • To improve, must perform aerobic activities for 20 or more minutes, most days of the week • Effective in weight loss
Anaerobic Exercise Anaerobic Exercise- Intense physical activity that lasts for a few seconds to a few minutes • “Anaerobic” means without oxygen • Because the activity is so intense and quick, the body does not have time to provide enough oxygen to muscles to produce energy • Sprinting, lifting weights, push-ups, pull-ups, resistance training • Not an effective method for weight loss
Resistance Training • Isometric- Muscles contract but very little body movement takes place • Put palms together and push • Isotonic- Contracting and relaxing muscles through full range of motion • Push-ups, Pull-ups, free weight exercises • Repetition of isotonic exercise improves muscular strength and endurance • Isokinetic- Muscles contracting at a constant rate • Requires fitness machines to provide resistance and rate of movement • Often used in rehabbing an injury
Weight Management • Energy equation • Out vs In • Diet • Most weight loss comes from changes in diet • Eat everything in moderation, don’t cut • Fad Diets • = Weight Cycling • Personalize Your Plan • Don’t be unrealistic, make your routine fit your lifestyle
Creating Personal Fitness Plan • Step 1- Decide upon goals to guide your plan • Do you want to lose a certain amount of weight? • Do you want to participate in a certain number of minutes of exercise each week? • Do you want to learn a new type of exercise? • Do you want to meet new people? • Step 2- What are the daily/weekly recommendations for you? • Cardiorespiratory Endurance- Need at least 20-60 minutes, 3-5 days a week • Strength- Need strength building activity 2-3 times per week • Flexibility- Need flexibility building activity 2-3 times per week • Minimize sedentary activities
Creating Personal Fitness Plan • Step 3- Decide upon your current level of fitness • It’s important to know where you’re at, so you know where you’re going • Plans for inactive person will look different than someone who is already active • Be realistic and reasonable, don’t get burned out • Step 4- Think about your location and options • What resources are available to you? • How much will your plan cost? $$ • Does weather play a factor?
Creating Personal Fitness Plan • Step 5- Consider time and place • Based off your goals and activities, and considering your daily schedule, when can you work in appropriate amounts of time to exercise your plan • Consider location and resources too • Step 6- Make sure your plan is comprehensive • Have you included all 5 elements of fitness? • Do you have means of tracking your progress?
Building a Fitness Program Be Active 60-90 min a day!
Principles of Physical Activity Programs • Overload-working the body harder than it is normally worked • More sets or repetitions • Progression-gradual increase in overload necessary to achiever higher levels of fitness • As activity or exercise becomes easier, increase workload to avoid plateauing • Specificity-particular exercise and activities improve particular areas of fitness • Resistance training for muscular strength • Aerobic activity for cardiorespiratory endurance • For a fitness plan to be effective, these principles must be included
Workout • Not everyday should be hard, save 2-3-4 days for workouts • Should follow the F-I-T-T formula • Frequency • How often the workout occurs • Intensity • What type of workload will your body be at • Time • How long will the workout lasts • Type • What type of activity is it…anaerobic, aerobic, or resistance • Target Heart Rate Zone (Cardio Type Workouts) • 60-80% of Max Heart Rate • Needs to be in this zone to see most improvement • Max Heart Rate = 220-age
Three Stages of Activity • Warm-up • Workout • Cool-down
Warm-Up • Should last about 10 minutes • Objective is to prepare muscles to workout • Increase body temperature • Increase heart rate • Increase elasticity in muscles • Usually includes: • Light jogging • Stretching • Static • Dynamic • Motions specific to workout activity
Cool-Down • Should last about 10 minutes • Objective is to slowly return heart rate and muscles to resting state • Abruptly stopping leads to soreness, dizziness, and tight muscles • Should include: • Static Stretching • Dynamic Stretching • Eat a nutritious snack within 20-30 minutes after!
Post Work-out Snack • Your best option after a workout is to drink 12- 16oz of chocolate milk within 30 minutes of exercise • Chocolate milk provides a unique combination of carbohydrates, protein, and electrolytes to refuel tired muscles • Provides 9 essential nutrients your body needs to refuel • 90% water for hydration • Carbohydrates to replace muscle glycogen (fuel) • Protein to rebuild broken down muscles • Calcium, vitamin D, phosphorus and magnesium for building bones • Potassium to help muscles contract • B-vitamins to help convert food to energy for muscles