Promotion of Physical Activity

1. Promotion of Physical Activity

2. Short Quiz • To gain benefits of exercise, you must exercise everyday. • Exercise can help improve depression. • Girls will develop large, manly muscles if they lift weights. • Lifting weights develops cardiorespiratory endurance. • The longer and harder you train, the better your health will be. • Anabolic steroids are illegal. • Teens need more sleep than their younger siblings or their parents.

3. Short Quiz - Answers • To gain benefits of exercise, you must exercise everyday. (false) • Exercise can help improve depression. (true) • Girls will develop large, manly muscles if they lift weights. (false) • Lifting weights develops cardiorespiratory endurance. (false) • The longer and harder you train, the better your health will be. (false) • Anabolic steroids are illegal. (false – medical), (true – athletic) • Teens need more sleep than their younger siblings or their parents. (true)

4. Promotion of Physical Activity Click Link Physical Activity Gone Bad

5. What is Physical Activity? • Physical Activity: Any form of exercise or movement. Physical activity may include planned activity such as walking, running, basketball, or other sports. Physical activity may also include other daily activities such as household chores, yard work, walking the dog, etc. ... • Any Ideas?

6. Physical Activity Benefits • Physical • Academic • Mental • Social

7. Physical Benefits – Bone Density • Increases Bone Strength(Bone Density). • Impact through exercise causes bones to increase in density to adapt for increased stress levels. • Increased muscle strength causes bones to increase in density to withstand the increased pull that the muscles have on the bones. Prevention of Osteoporosis • Abnormal loss of Bone Mineral Density

8. Physical Benefits – Bone Density • Once you hit a certain age, bone density starts to decrease. • The loss in density cannot be avoided, but the rate can be slowed through exercise. Prevention of Osteoporosis • Abnormal loss of Bone Mineral Density

9. Physical Benefits • Normal Bone Density vs. Osteoporosis Bone Density Normal Osteoporosis

10. Physical Benefits • Heart/lungs are stronger = more blood/oxygen to circulate. • Cholesterol levels are healthy. • Strong & healthy blood vessels. • Good ratio of muscle mass to body fat. • Metabolism Increases • Process in which body gets energy from food. • Increase in muscle mass = more calories burned.

11. Physical Benefits • Reduces chances of disease (more detail later). • More active and capable at any age. • Higher energy levels for longer periods. • Improves body posture. • Improves sleep. • Improves Body Mass Index (Next Slide)

12. Physical Benefits - BMI • Body Mass Index (BMI): • The ratio of your weight to your height. • Better indicator of disease risk. ADULT BMI CHART ON NEXT SLIDE *Handout Copy of ADULT BMI Chart

13. Calculating BMI • Multiply your weight in pounds by 703(e.g. for a person weighing 149 pounds, this would be 149 x 703 = 104,747). • Multiply your height in inches times itself(e.g. for a person 65 inches tall, this would be 65 x 65 = 4,225). • Divide the answer in Step 1 by the answer in Step 2(e.g. 104,747 / 4,225 = 24.8).

15. BMI – Teens vs. Adults • BMI calculation is the same for teens/adults. • BMI interpretation is different. • Healthy ranges cannot be given for teens because: • Teens are constantly changing. • Ranges change with each month of age for each gender. • Ranges change as height increases for each gender.

16. BMI – Teens • Instead of BMI Ranges, Teens us BMI Percentiles Weight Status CategoryPercentile Range Underweight Less than the 5th percentile Healthy Weight 5th percentile to less than the 85th percentile Overweight 85th to less than the 95th percentile Obese Equal to or greater than the 95th percentile EXAMPLE ON NEXT SLIDE

18. BMI - Teens Handout BMI PERCENTILE CHARTS Teen Boys & Teen Girls

19. Sedentary Lifestyle CAUTION! Athletes, Physically Fit Students • BMI Not As Accurate • High Muscle Densities  Increased Body Weight • Increased Body Weight  Skewed BMI #

20. TEEN BMI Calculator - Internet http://apps.nccd.cdc.gov/dnpabmi/Calculator.aspx CLICK HERE

21. 5 Components of Health-Related Fitness #1 - Muscular Strength: amount of force a muscle can exert at one time. • Examples of Muscle Strength: • One Rep Max (weightlifting). • Lifting a large box. • Jumping to block a spike (volleyball). • High Jump (track).

22. 5 Components of Health-Related Fitness #2 - Muscular endurance: ability for muscle to do physical tasks over a period of time. • Examples of Muscle Endurance: • Climbing multiple stairs. • Repeated reps in a set (weightlifting). • Repeated arm swing while weed eating. • Swimming.

23. 5 Components of Health-Related Fitness #3 – Cardiorespiratory Endurance: the ability of your heart, blood vessels, lungs, and blood to deliver oxygen and nutrients to all of your body. • Examples of Cardiorespiratory Endurance: • Walking, Jogging, Running • Jumping Rope • Cycling • Step Test (next slide) – 3 Volunteers?

24. Step Test • Bench 12” high • Step with right foot and then left • Fully extend legs • Step at a rate of 24/min • 3 Minutes then find pulse SCORING: 85-95 beats = Excellent 96-105 beats = Good 106-125 beats = Fair 125 or more = Needs Improvement

25. 5 Components of Health-Related Fitness #4 - Flexibility: ability to move a body part through a full range of motion. • Examples of Flexibility: • Serving in Tennis. • Clipping Toe Nails. • Basketball Defense Stance. • Tying Shoes

26. 5 Components of Health-Related Fitness #5 – Body Composition: refers to the ratio of lean body tissue (muscle and bone) to body-fat tissue. Body Composition can Be measured in More Than One Way Electric BodPod Calipers Water Tank

27. Mental Benefits • Intellectually more productive • More Alert • Relief from stress • Depression • Sense of pride/accomplishments • Positive self-esteem (look/feel better)

28. Social Benefits • Reduces stress levels that could interfere with relationships • Self-confidence helps thrive in social situations • Opportunities to interact/cooperate with others

29. Academic Benefits • Physical Activity = High Brain Function • Physical Activity = Higher Academic Performance • Research agrees!

30. Academic Benefits California Department of Education • Researched correlation between fitness scores and academic scores (884,715 students). • Looked at aerobic capacity, BMI, abdominal strength, trunk strength, upper body strength and overall flexibility. • Students labeled “FIT,” scored 2x higher on academic tests than students labeled “unfit.”

31. Academic Benefits University of Illinois • Researched 259 third and fifth grade students. • Used same fitness tests. • Duplicated results (2x higher performance on academic tests). • Even higher performance of students scoring higher in BMI and aerobic capacity tests. • Took research even further (next slide).

32. Academic Benefits University of Illinois • Isolated two groups, “Fit” and “Unfit.” • Brain activity measured by EKG. • Both groups given same tests that measured attention, working memory and processing speed. • “Fit” groups showed more brain activity in the prefrontal cortex (responsible for executive function and control over other brain processes).

33. Academic Benefits “The exercise itself doesn't make you smarter, but it puts the brain of the learners in the optimal position for them to learn.” - John Ratey, Harvard Professor

34. Academic Benefits • Benefits also linked to other benefits from physical activity: • Reduced Stress • Higher Energy Levels • More Alert • Self-confident

35. Academic Benefits • United States Standardized Tests Scores Have Continually Declined. • United States obesity rates have dramatically increased (overweight or obese children rates have tripled since 1980). • Coincidence?

36. Sedentary Lifestyle Sedentary Lifestyle: A way of life that requires little movement and exercise.

37. Sedentary Lifestyle Approaches to Everyday Activities SedentaryNon-Sedentary Taking car to store Walking to store Using a golf cart Walking with clubs Taking the elevator Taking the stairs Playing video games Playing tennis OTHER EXAMPLES?

38. Sedentary Lifestyle Metabolism: process in which body gets energy from food.

39. Sedentary Lifestyle Basal Metabolic Rate(resting): minimum rate of energy required to maintain the basic life processes in body. Exercise Metabolic Rate = Basal + Daily Activity Think of it this way (next slide)…

40. Metabolism GAS = Energy Car = Human Body Engine = Metabolism Car Parked  Idle Engine  Very little Gas (BASAL) Drive Around  Engine Revs Up  More Gas Needed (ACTIVITY)

41. Sedentary Lifestyle • Sedentary Lifestyle = Basal Metabolism • Problem? • Loss of Bone Density • Loss of Muscle Mass • More Energy Consumed Than Needed, Stored as Fat Basal Metabolism + Overeating = Weight Gain (fat)

42. Sedentary Lifestyle vs. Chronic Disease Sedentary Lifestyle Leads to Several Chronic Diseases (discussed during the disease unit). • Brief Overview of Some Diseases: • - Heart Disease • Diabetes • Stroke • Cancer • High Cholesterol, Blood Pressure • Lung Disease • Arthritis • Osteoporosis • Obesity

43. Types of Physical Activity Aerobic: activity in which oxygen is continuously taken in for energy. EXAMPLES?

44. Types of Physical Activity Anaerobic:Intense burst of activity in which the muscles work so hard that they produce energy without using oxygen. EXAMPLES?

45. Variations of Anaerobic: • Isometric: little or no movement. • Isotonic: muscle contraction with repeated movement. • Isokenitic:variable resistance to a movement, so that no matter how much effort is exerted, the movement takes place at a constant speed.

46. Planning Your Fitness Program RESTING HEART RATE (RHR) TWO Places To Find Pulse • Neck • Wrist Do not use thumb!

47. Finding Beats Per Minute 1 Minute = 60 Seconds Counting Pulse Rate: Count for 6 Seconds = Multiply By 10 Count for 10 Seconds = Multiply By 6 Or……. Count For The Whole Minute 

48. Target Heart Rate Zone Target Heart Rate Zone:Range in which your heart rate should be during exercise for maximum cardiorespiratory endurance. • 1. Find Resting Heart Rate (RHR) • 2. Subtract Age From 220 (Maximum Heart Rate - HR) • 3. Subtract Resting RHR from MHR • 4. Multiply # From Step 3 by 85% and then by 60% (two #’s) • 5. Add RHR to result when multiplied by 85% (Step 4) • 6. Add RHR to result when you multiplied by 60% (Step 4) • 7. THIS IS YOUR TARGET HEART RATE ZONE

49. Target Heart Rate Zone Hand Out Work Sheets • Each step gives an example of how to calculate through each step. • Example is for a 24 year old with a resting heart rate of 61 beats per minute. • Work through this work sheet at home! ASSIGN THR ZONE QUIZ

50. Planning Your Fitness Program Before you plan a program, consider the following: • Do you have health concerns, such as diabetes or asthma? • Are you healthy enough to start a program? • What types of activities do you enjoy? • How much will your planned activities cost?