Healthy Citizenship

1. Healthy Citizenship • Contributes to your and others’ safety and happiness.

2. RResponsibility • 1. Follows Rules • 2. Doesn’t Use Excuses

3. EEffort • 1. Tries Hard • 2. Stays on Task

4. SSelf-control • 1. Shows Anger Appropriately • 2. Doesn’t Brag

5. PPerseverance • 1. Doesn’t Quit • 2. Follows Through

6. EExemplary Leadership • 1. Guides Others • 2. Makes Peace

7. CCompassion • 1. Helps Others • 2. Praises Others

8. TTeamwork • 1 Works Cooperatively • 2. Encourages All to Participate

9. Personal Conditioning

10. R = Responsibility • E = Effort • S = Self-control • P = Perseverance • E = Exemplary Leadership • C = Compassion • T = Teamwork

11. Personal Conditioning • One person’s plan for physical activity. Personal conditioning programs develop physical fitness.

12. Physical Activity • Is movement that uses energy therefore burns calories. • Is used to enhance a person’s fitness, health and well-being therefore benefiting each side of the health triangle.

13. Physical FitnessAllows a Person to: • Do daily tasks with energy • Do better at work and play • Feel better • Resist disease & injuries

14. EXERCISESplanned physical activity done regularly to build & maintain one’s fitness. • Aerobic Exercise- rhythmic, non-stop , moderate to vigorous activity that requires large amounts of oxygen. Work the heart muscle. Benefits lungs. Stair climbing, swimming , running, biking, dance are examples. • Anaerobic Exercise- is intense physical activity that requires little oxygen but uses short burst of energy. Weight lifting, gymnastics, football, volleyball are examples.

15. Anaerobic Exercise • (Without oxygen) Activity is performing at a pace which uses oxygen faster than the body can replenish it. This is activity that can be done for a short period of time. • Examples= 220 yd dash, 50 yard freestyle swim, lay up, dribbling a soccer ball.

16. Aerobic Exercise • Means with oxygen and involves activities that can be performed for at least fifteen minutes without gasping to catch your breath. • Examples = jogging, dancing, swimming, bicycling, racquetball, long distance running.

17. 5 Components of Physical Fitness • 1. Cardiorespiratory Endurance • 2. Muscular Strength • 3. Muscular Endurance • 4. Muscular Flexibility • 5. Body Composition

18. Cardiorespiratory Endurance • Is the ability to do activities using large muscle groups for long periods of time. • Is developed by repeated movements that overload the heart and lungs (for example: jog, power walk, jump rope, bench step, swim, roller blade, bike, climb)

19. Cardiorespiratory Endurance • Means having strong lungs and strong heart • Means muscles can use fuel (oxygen) to sustain activity

20. Muscular Strength • Is the maximum effort applied by a muscle or group of muscles. • Is developed by lifting heavy weights a few times.

21. Muscular Endurance • Is the ability to do the same movement over and over or to hold one position for a long time • Is developed by lifting light weights many times. Decrease weight, increase repetition.

22. Muscular Flexibility Is the ability to move a limb (arm, leg) through its entire range of motion.

23. Types of Stretches 1. Static Stretching - Static stretching is the most common type of stretching. You gently assume a stretch position and hold it for 15 to 60 seconds. There is no bouncing or rapid movement. You should feel a mild pulling sensation, but no pain. You should feel the stretch in the belly of the muscle, not in the joints. Stretch muscles daily with two stretches per muscle group. 2. Passive Stretching - Passive stretching is also known as relaxed stretching and it's basically the same as static stretching. The only difference is that with passive stretching you don't supply the force to stretch a muscle, a partner or some type of apparatus does.3. Dynamic Stretching - Dynamic stretching consists of controlled leg and arm swings that gently take you to the limits of your range of motion. There is no bouncing or rapid movement. Examples of dynamic stretching would be slow, controlled leg swings, arm swings, or torso twists.4. Ballistic Stretching - Ballistic stretching consists of trying to force a part of the body beyond its normal range of motion by bouncing into a stretched position. An example of ballistic stretching would be bouncing down repeatedly to touch your toes. Ballistic stretching can lead to injury and should only be used by highly conditioned athletes who need to prepare for a volatile, high-speed activity.

24. Cont. Types of Stretches 5. Active Isolated (AI) Stretching - AI stretching consists of assuming a position and then holding it there with no assistance other than using the strength of your muscles. An example of AI stretching would be bringing your leg up high and holding it in that extended position. The theory is that as one muscle contracts the opposing muscle will relax, resulting in a better stretch. AI stretches can be difficult and rarely need to be held any longer than 10 to 15 seconds.6. Isometric Stretching - Isometric stretching consists of getting a muscle into a stretched position and then resisting the stretch isometrically. An example of isometric stretching would be having a partner hold your leg up high while you attempt to force your leg back down to the ground.7. Proprioceptive Neuromuscular Facilitation (PNF) - PNF is not really a type of stretching, but is a technique of combining passive stretching and isometric stretching in order to achieve maximum flexibility. PNF was originally developed by physical therapists for rehabilitation purposes. PNF consists of a muscle being passively stretched, then contracted isometrically against resistance while in the stretched position, and then being passively stretched again through the resulting increased range of motion. PNF usually employs the use of a partner to provide resistance against the isometric contraction and to then take the muscle through its increased range of motion.

25. Possible Dynamic Stretches • Arm Circles • Twist side to side • Hip rotations • Feet spread and stretch forward then backward • Feet spread and stretch side to side • Kick leg forward to opposite hand • Rock back on heels to toe. • Spread eagle… Touch opposite hand to foot

26. More Dynamic Stretches • Groin Stretch… Roll leg in then foot out • Knee circles… both legs together and move at same time • Ankle circles… Keep toe on ground. Do one foot at a time. • Lunge walk (Can do in 1 place) • Over the fence, under the fence. • Skipping, Hopping, Shuffle, Karaoke • Walk on your heels

27. Static Stretching • Stretching muscle at its maximum range without movement. *Static stretching will be used as our cool down. We will hold these stretches for a 10 count or tell students to inhale and then reach on exhale.

28. Possible Static Stretches Standing - Step one foot in from other and lean leaving back heel on ground. (Calves) • Legs apart and lean to a direction leaving feet on ground. (Groin)

29. Possible Static Stretches Sitting • Legs together touch toes. • Legs apart, down to right, left, then middle. (V-Sit) • One foot in and one foot out and reach. • Butterfly • Modified hurdler stretch (Both cheeks on ground)

30. Body Composition • Is the percentage of fat and lean (muscle & bone) tissue • Having too little or too much body fat can lead to health problems • Aerobic activities burn fat • Weight training builds muscle

31. Warm-up • Get muscles, tendons, ligaments, and joints ready for action. Should last 10 minutes. • Should include light aerobic exercise to get the blood flowing (walking, jogging, slowly). Raise body temperature 1 to 2 degrees- start to sweat. “You should feel warm to the touch.” • Should also include Dynamic Stretching (doing motions slowly). Do not stretch cold muscles. • Should be low to moderate intensity level.

32. Workout • Is the exercise phase of a conditioning program. • Should last 20-60 minutes. • Involves working harder the part of the body that one wants to make more fit.

33. Conditioning Principles • F = Frequency - How often I exercise. • I = Intensity - How hard I work when exercising. • T = Time - How long I exercise

34. Cardiorespiratory Endurance Workout • Frequency = 3-7 days/week • Intensity = moderate to vigorous • Time = 20-60 min. each session

35. Muscular Strength Workout • Frequency = every other day for each muscle group • Intensity = 60% of maximum effort (heavy weights) • Time = 3 sets of 3-8 repetitions/set

36. Muscular Endurance Workout Frequency = every other day for each muscle group Intensity = 40% of maximum effort (light weights) Time = set of 10 –30 repetitions / set

37. Muscular Flexibility Workout • Frequency = 3-6 days/week • Intensity = stretching to a slight tug; hold 15 seconds • Time = 3 sets of 15-seconds stretches.

38. BMI Body mass index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women. www.nhlbisupport.com/bmi

39. Cool-down • Returns body temperature & heart beat to normal. • Should last 10 minutes. • Should include low-intensity activities followed by static stretching. • Heart rate should be 15 beats for a 10 second period.

40. SAFETY

41. Protect yourself • Do NOT wear headphones when exercising outdoors • Wear a helmet when biking or skating • Wear safety glasses when eye injury may occur • Wear safety gear when needed (for example: elbow, wrist and knee pads when in-line skating) • Follow local laws

42. Bike and Skate with traffic-right side of road Run and Walk against traffic- left side of road

43. Stay Hydrated • Drink water or sports drinks • Do Not drink soda pop • Never wear a rubber suit

44. Asthma • Asthma attacks can be triggered by exercise • To avoid asthma attacks: • Warm-up properlay • Use short bouts of exercise • Avoid cold air

45. Treating Muscle Strains or Joint Sprains • R = Rest • I = Ice • C = Compression • E = Elevation

46. Exercises to Avoid • Deep knee bends • Hurdler’s stretch • Standing toe touches • Hyperextension of the back and neck

47. FITTConditioning Principles • FREQUENCY-HOW OFTEN..I exercise. • INTENSITY- HOW HARD..I exercise. • TIME- HOW LONG..I exercise. • TYPE- AEROBIC OR ANAEROBIC -Any change should be made gradually about every two weeks. -Adjust only one FITT element at a time.

48. Target Heart Rate • Is the range of numbers between which your heart and lungs receive the most benefit from a workout. • Start by subtracting your age from 220. Then multiply the result by 0.6 and again by 0.8. The range of numbers between the two represent your target heart rate. • Uses this to adjust intensity.

49. Heart Rate to Determine Exercise Intensity

50. Physical Conditioning Helps Prevent • Heart Disease • Some Cancers • Obesity • Osteoporosis • Low Back Pain