“The first wealth is health.” Ralph Waldo Emerson

1. “The first wealth is health.”Ralph Waldo Emerson

3. http://www.diet-blog.com/archives/2007/05/18/a_picture_of_obesity_around_the_world.phphttp://www.diet-blog.com/archives/2007/05/18/a_picture_of_obesity_around_the_world.php

4. Physical Fitness The ability to perform daily tasks with energy left over for enjoying other activities without being tired, sore, or out of breath.

5. Benefits of Physical Fitness to a teenager • Weight maintenance/loss • Muscular strength • Cardio fitness-strong, healthy heart! • Bone mass (through weight-bearing activities) • Blood pressure (for hypertensive youth) • Anxiety and stress relief • Higher self-esteem

6. PHYSICAL BENEFITS increased efficiency of heart and lungs reduced cholesterol levels increased muscle strength reduced blood pressure reduced risk of major illnesses such as diabetes and heart disease

7. MENTAL BENEFITS • Improved Sense of Well-Being • more energy • less stress • improved quality of sleep • improved ability to cope with stress • increased mental acuity

8. More Advantages • toned muscles • improved posture • weight loss • increased metabolism • improved self-image • increased opportunities to make new friends • increased opportunities to share an activity with friends or familymembers • enhanced social Life • increased stamina • increased productivity • increased physical capabilities • less frequent injuries • improved immunity to minor illnesses

9. National Obesity Statistics • 2/3 of Americans are overweight • 50% increase in obesity than 20 years ago • 50% of Americans are considered obese and 5% morbidly obese • In 1969, 80% spent time playing sports EVERYDAY • Now, in 2009, 20% spend time playing sports everyday.

10. Scary… • The average 17 year old will spend 38% more time in front of the t.v. than at school! • Your generation is the FIRST generation of kids with shorter life spans. • For the first time in 100 years, children today have a shorter life expectancy than their parents.

11. WHY such high numbers for the following risk factors? Heart disease, high blood pressure, diabetes, & OBESITY • Discuss with your partner, reasons why these numbers are reaching an epidemic level.

12. THE 5 COMPNONENTS OF FITNESS • Cardio-respiratory Endurance • Muscular Strength • Muscular Endurance • Flexibility • Body Composition

13. The ability of your heart and lungs to efficiently distribute nutrients & oxygen to cells and remove wastes. If your heart & lungs function easily during hard exercise & recover quickly afterward, you probably have good cardiorespiratory endurance. Cardio-Respiratory Endurance

14. To improve your cardio respiratory endurance: • try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming, or bicycling. • The activity you choose does not have to be strenuous to improve your cardio respiratory endurance • Start slowly with an activity you enjoy, and gradually work up to a more intense pace. • Biking, swimming, running, skateboarding, dancing…

15. Nonstop, repetitive, strenuous physical activity that raises the breathing and heart rate Cardio longer than 20 minutes 30-60 minutes is recommended Cycling, running, swimming, dancing, jogging Increases the amount of oxygen that is taken up & used by the body Increases the amount of oxygen that is taken up & used by the body Muscles use more oxygen than muscles can supply Short, quick bursts of speed Usually lasting only 30 seconds to a few minutes Sprinting, weight lifting Aerobic versus Anaerobic Exercise

16. Muscular Strength • The ability of a muscle or muscle group to exert a force • Push-ups • Pull-ups • Bench • Squat

17. How do I improve my muscular strength? • The key to making your muscles stronger is working them against resistance: weights or gravity. • Using body weight to perform exercises (pilates, push-ups, BW squats, lunges) • Weight training program using resistance machines or free weights

18. Muscular Endurance • The ability of a muscle or muscle group to complete continuous contractions without fatigue • Curl ups are often used to test endurance of the abdominal muscles

19. How do I improve my muscular endurance? • try cardio respiratory activities such as walking, jogging, bicycling, or dancing • Body weight training exercises • Yoga • Pilates

20. What’s your goal? If its getting stronger: • Strength= Higher Weight & Lower Repetitions If its gaining endurance: • Endurance= Lower Weight & Higher Repetitions

21. Types of Lifting • Isotonic: involves the contraction and relaxation of muscles through full range of motion (i.e. bicep curl, bench press) • Isometric: muscles contract but no movement at joing movement takes place (i.e. wall sit, plank) • Isokinetic: involve moving a muscle through a range of motion against a resistance that changes (special equipment needed –rehab mostly)

22. Flexibility • The ability to move joints and muscles through a full range of motion • The sit-and-reach test is a good measure of flexibility of the lower back and backs of the upper legs.

23. How do I improve my flexibility? • Good flexibility in the joints can help prevent injuries through all stages of life • try activities that lengthen the muscles such as swimming or a basic stretching program. • Yoga • Pilates

24. The makeup of the body in terms of lean mass (muscle, bone, vital tissue and organs) and fat mass. An optimal ratio of fat to lean mass is an indication of fitness. How much lean mass compared to fat mass Body Composition

25. How do I improve my body composition? • A person's total body weight may not change over time BUT the bathroom scale does not assess how much of that body weight is fat and how much is lean mass. • Body composition is better to monitor than actual weight on scale…WHY? • Weight training and cardio along with healthy eating will help improve body composition.

26. Some fat is essential • Nerve function • Protects bones and muscles • Provides energy • Helps body adjust to heat and cold

27. How do you know your body composition? • The amount of body fat (adipose tissue) is a better measurement of health than scale weight • This can be tested by underwater weighing, skin-fold measurements, or bioelectrical impedance

28. Underwater weighing

29. Bod Pod

30. Skin Caliper

31. Bioelectrical impedance

32. FITT Principle FREQUENCY How often during a week you exercise INTENSITY How hard you exercise TIME How long you exercise TYPE What activities are you doing

33. Frequency • Number of times you exercise in a week/day • Recommended: Adults should engage in moderate-intensity physical activities for at least 30 minutes on 5 or more days of the week.- Centers for Disease Control and Prevention/American College of Sports Medicine OR Adults should engage in vigorous-intensity physical activity 3 or more days per week for 20 or more minutes per occasion– Healthy People 2010

34. And for teens… • It is recommended that children and adolescents participate in at least 60 minutes of moderate intensity physical activity most days of the week, preferably daily.

36. Target Heart Rate • 220-Your age= Your MHR (maximum heart rate) • MHR x 80% or 90% (.80) • MHR x 60% or 70% (.60) • This is your Healthy Training Range 220-15=205 205 x .90=184.5 bpm 205 x .70=143.75 bpm

37. THR • 220-26=194 • 194 x .80= • 194 x .60= This is the range I want to stay in while participating in cardio to reach my maximum benefits. If I want to lose weight I will stay closer to the 60%. If my goal is to gain cardio endurance, I will stay closer to the 80%.

38. THR for 67 year old • 220-67=153 • 153x .8=122.4 • 153 x .6=91.8 • THR is 112.4 -91.8 beats per minute

39. WHY THR? WHY it is important to be aware of your THR?

40. Recovery Time • The amount of time the heart takes to return to a normal at-rest rate after exercise is called recovery time. • A good measure of the body's general fitness. • The shorter the recovery time, the higher the level of fitness.

41. Basic Recovery Time Calculation • Take your pulse ten seconds immediately after you have finished exercising. Write down the number. • One minute later, take your pulse again and write it down. • Subtract the number for the second pulse check from the number for the first pulse check. This number is your Recovery Heart Rate. The greater the number, the better shape you are in!

42. Advanced Recovery Time Calculation • Record the number of heartbeats in each 15-second period for two full minutes after exercising. • How to measure your recovery heartrate and what it means: 1. Accelerate your heartrate through running, biking, or other method to an anerobic level (a pace you can do for only 20-30 seconds... such as a full sprint) 2. Measure the heart rate immediately after exercise. • 3. Recover for 60 seconds by walking or biking slowly (do not stop moving!) 4. Measure the heart rate after 60 seconds and subtract that number from the peak.

43. The key: POOR less than 12 Beats Per Minute (BPM) recovery FAIR 12-20 Good 20-30 Excellent 30-40 Over 40 is outstanding

44. Getting Started • Do you have any health concerns? • Are you healthy enough to begin a program? • What types of activities do you enjoy? • How much will your planned activities cost?

45. Design a Fitness Plan for YOU • Determine RHR • Determine THR • Assess your fitness • Set Fitness Goals • Keep track of your progress

46. Your Fitness Plan Requirements 2 weeks • 1 week realistic activities swim at the YMCA, walk the dog, run around neighborhood • 1 week desired activities Climb Mt. Everest, Swim in the ocean, rock climb, surf, etc

47. Cardio • F 3-5 times a week Cardio • I 85% of MHR 20 minutes is enough time 60% of MHR 40-60 minutes is needed • T 20 -60 minutes depending on the activity and intensity • T Aerobic activity that maintains your THR

48. Muscle Development • F 2-3 times a week • I reps that are 8-12 (2-3 sets) include at least 1 minute of rest • T 30-60 minutes • T Strength vs. endurance

49. Exercising Safe KEY TERMS • Dehydration • Overtraining • Anabolic Steroid

50. How Can You Avoid Injuries? • Get conditioned • Warm-up & Cool-down • Stretch • Avoid Dehydration • Avoid Overtraining • Avoid Overuse Injuries • Choose Correct Equipment and Clothing