Transcript Physical Fitness and You

Physical Fitness and You
Presenters:
Claire Cannon,
Giancarlo Chavez,
Lindsey DeLorenze,
Ananda Erickson,
Morgan Pike
Background Information on the
Target Audience
Ages: 16-18
Grade Level: Junior and Senior High
School Students
Setting: Health Education Class
Background Information of
Presentation
 Exercise can reduce the effects of:
 Stress
 Stimulate brain activity,
 Regulate some health concerns
 Give us an overall appearance of well-being
 Students will learn the benefits of exercise,
brainstorm various activities to meet each of
the physical benefits categories, and then
present their findings to the class.
Basic Definition
Physical Activity:
“any bodily movement produced by skeletal
muscles, which results in energy
expenditure.”
Exercise:
“Physical activity that is planned,
structured, and repetitive, with the purpose
to improve or maintain physical fitness.”
Definitions of Fitness
“The ability to perform muscular work
satisfactorily.” WHO, 1971
“A set of attributes that people have or
achieve that relates to the ability to perform
physical activity.” CDC, 1985
“The ability to carry out daily tasks with vigor
and alertness, without undue fatigue and with
ample energy to enjoy leisure pursuits and to
meet unforeseen emergencies.” Presidents
Council of Fitness and Sports, 1971.
Physical Fitness and Health
• Part 1: Components of Physical Fitness
• Part 2: Benefits of Exercise
• Part 3: Lifestyle Changes to Increase
Physical Activity
Part 1: Components of
Physical Fitness
Components of Physical
Fitness
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Cardiovascular Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
Cardiovascular Endurance
• Endurance
– is the ability to exercise continuously for
extended periods without tiring
• Aerobic Fitness Level
– dependent upon the amount of oxygen
which can be transported by the body to
the working muscles, and the efficiency of
the muscles to use that oxygen
O2 from the air
is taken into
the lungs and
transported to the heart
The heart pumps
O2 to all
organs in the body
Cardiorespiratory Endurance
O2 is used to
Convert carbohydrates
& fat into energy which is
Used to perform physical
activities
Machines and Activities
Treadmills
Stairclimbers
Bicycle
Rowing Machine
Examples of Activities
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Walking
Jogging
Biking
Basketball
Swimming
Muscular Strength
Muscular Endurance
– How much weight can
be lifted one time
– How long you can lift the
weight over time
• Strength
– High weight with low
reps (4-8 reps)
• Strength with Bulk
– High weight with low
reps and more sets (6
sets of 6 reps)
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Strength
– Lower weight with high
reps (12-20 reps)
– You are still working on
muscular strength when
you are concentrating on
muscular endurance
The Strength - Endurance
Continuum
Muscular Strength
• Power lifting is usually how people build their
overall muscular strength.
• Muscular strength is utilized by doing as many
push-ups, or sit-ups you can do without a time
period for the fitness testing.
Tips for Building Muscular
Strength
Concentrate on activities that work specific
muscle groups.
A warm-up is crucial to any workout.
Rest. One or two days recovery time is
necessary for maximum effect and injury
prevention.
Know your limits! Exercise is only fun if you
are not in pain.
Muscular Endurance Test
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Bench Jump
Modified dip (men)
Modified push up (women)
Abdominal crunch
Abdominal curl-up
Muscular Endurance
Scoring Table
• A percentile rank is given for each exercise
according to the number of repetitions performed
Flexibility
• The range of motion
that is possible
around a joint or
joints.
Measuring Flexibility
• Sit and Reach
– sit down, extending both
legs, so that both feet are
even with the end of the
yardstick. Reach with
one hand on top of the
other as far as you can to
get your measurement.
Body Composition
• The relative amount of muscle, fat, bone, and
other vital body parts.
– Lean Body Weight
– Fatty Tissue
Part 2: Benefits of Exercise
Specific Health Benefits of
Exercise
• Reduce
– Heart Disease
– Reduce Stroke
– High Blood Pressure
– Non-insulin
Dependent Diabetes
– Risk of Premature
Death
– High Cholesterol
Specific Health Benefits of
Exercise
• Reduce
– The risk of developing
diabetes
– Osteoporosis
– Back Pain
– Obesity
– Psychological Effects
(stress)
Part 3: Lifestyle Changes to
Increase Physical Activity
What are Some Tips for
Being More Active?
• There are 1440 minutes in every day…
Schedule 30 of them for physical activity.
* Take the stairs instead of the elevator
* Park your car farther away from your destination
* Exercise while watching T.V. (Move during
commercial break.)
ANY QUESTIONS??
THANK YOU