Transcript Overview

EXERCISE AND FITNESS
Note: This power point presentation was created originally by
McGraw Glencoe Health company. It was downloaded from their
free educator’s website then revised by Todd Corabi
Physical Activity and Health
In this lesson, you will Learn About…
 The benefits of physical activity.
 How to increase your strength, endurance,
and flexibility.
Physical Activity and You
Physical activity is any kind of movement
that causes the body to use energy.
Participating in regular physical activity:
 Helps build and maintain healthy bones,
muscles, and joints.
 Helps control weight and reduce fat.
 Helps keep blood pressure within a healthy
range.
 You should be physically active 30-60 minutes
DAILY
Physical Activity and You (cont’d.)
The ability to handle the physical work and
play of everyday life without becoming
tired is known as fitness. Exercise can help
you become more fit.
Daily physical activity also has MANY other
benefits in all areas of one’s self (wellness)
Physical Activity and Your Total Health
Benefits to physical health:
 Maintenance of a healthy
weight
 Improved strength and
flexibility
 Better performance of heart
and lungs
 Decreased risk of certain
diseases
Physical Activity and Your Total Health
(cont’d.)
Benefits to mental/emotional health:
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Enhanced self-confidence
Sharpened mental alertness
Reduced stress
More relaxed attitude
More enjoyment of free time
Physical Activity and Your Total Health
(cont’d.)
Benefits to social health:
 Additional chances to
meet new people
 Opportunities to share
common goals with others
 Increased ability to
interact and cooperate
with others
 Opportunities to use
talents to help others
Components of Exercise= Strength
The first element of fitness is strength,
the ability of your muscles to exert a
force.
It is measured according to the most
work the muscles can do at a given time.
Strength (cont’d.)
Building strength through physical activity
enables you to:
 Lift heavy objects more easily with less chance
of injury.
 Develop skills for sports and other activities.
Components of Exercise = Endurance
The second element of fitness is
endurance, the ability to perform vigorous
physical activity without getting overly
tired.
There are two basic types of endurance:
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Heart and lung endurance (usually referred
to as “cardio”)
Muscular endurance
Endurance (cont’d.)
Heart and lung endurance is the measure
of how effectively the heart and lungs
work during moderate-to-vigorous
physical activity or exercise.
Muscle endurance is the ability of a
muscle to repeatedly exert a force over a
prolonged period of time.
Endurance (cont’d.)
Two types of exercise can help build
endurance:
 Aerobic exercise—Rhythmic, nonstop,
moderate-to-vigorous activity that requires
large amounts of oxygen and works the heart.
 Anaerobic exercise—Intense physical activity
that requires little oxygen but involves short
bursts of energy.
Endurance (cont’d.)
People should do moderate heart and lung
activity at least 30 minutes daily to best
way to build or maintain heart and lung
endurance.
Examples of aerobic exercises:
 Walking, jogging, and bicycling
 Swimming laps
 Cross-country skiing
Endurance (cont’d.)
Anaerobic activities help build and
maintain strength and muscle endurance.
Examples of anaerobic exercises:
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Weight lifting
Sprinting
Components of Exercise = Flexibility
The third element of fitness is flexibility,
the ability to move joints fully and easily.
You can increase your flexibility by doing
regular, gentle stretching of muscles and
joints. Research
Improving flexibility reduces the risk of
injury during strength or endurance
training.
Stretching Exercises
 There are different schools of thought concerning Flexibility
exercises. Recently, there has been debate as to the “best
way” to stretch. However, there are basically, 2 healthy
kinds of stretches:
Stretching Exercises
 1st kind of stretching = STATIC stretching
 Holding a stretch of a muscle for 15-25 seconds
 Done after a brief warm up of the muscles to help prevent
injury during exercise
 Done after exercise during cool down to increase flexibility
Stretching Exercises
 2nd kind of stretching = Dynamic Sports Related
 Slow movements of a joint through a range of motion that
mimic movements done in sports OR prepare the bodo to do
certain other exercises
 Done prior to participating in a sports activity OR as part of
a training program
There are 3 main ways to exercise no
matter what exercise component you are
targeting (cardio, muscular endurance,
muscular strength, flexibility)
 Interval
 Continuous
 Circuit
INTERVAL EXERCISE
 Exercise that changes pace OR starts and stops often
 Examples include: Baseball, Football, Soccer, Basketball
 Training examples in running would be walk 5 minutes, jog
5 minutes, walk 5 minutes
 Interval training is most often associated with cardio
activities
CONTINUOUS Exercise
 Continuous exercise is exercise that goes at a
continued pace for an extended period of time
 Examples are running long distances and swimming
Circuit Training
 Circuit Training is a variety of exercises done in a
relatively short time to target a variety of muscle groups
quickly
 Usually, there is a mix of cardio, muscular strength,
muscular endurance and flexibility exercises in circuits
 Also known as stations
 Rule of thumb, no longer than 2 minutes at one station
and no longer than 10 seconds rest between stations
Selecting the Right Exercises
To reach your fitness goals, plan a program
that is:
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Convenient.
Affordable.
Enjoyable.
Workouts should include a variety of
physical activities to promote balanced
fitness.
Selecting the Right Exercises (cont’d.)
To add physical activity to your life:
 Do a variety of aerobic exercises and/or active
sports and recreation activities for at least 20
minutes, three to five times a week.
 Aim to do strength and flexibility exercises two
or three times a week.
 Try not to spend too much time watching
television, online, or playing non-active video
games. Staying active is important for good
health.