Transcript Physical Fitness and Children

Physical Fitness and Children
KSPE 7140
Dr. Sonya Sanderson
Physical Activity Pyramid
Level 1: involves activities with large
muscle groups and have very little formal
organization… active play.
Level 2: activities that have an aerobic
effect.
Level 3: activities to reinforce the fitness
concepts of muscular strength and
flexibility.
Level 4: set aside for quiet time activities
Lifestyle and Everyday Activities
(Level 1)
walking the dog,
raking leaves,
shoveling snow,
carrying groceries,
walking up stairs
Aerobic Activities & Sports and Play
Activities
(Level 2)
skiing, swimming,
jumping rope,
running, fast
dancing
basketball, soccer,
baseball, hockey,
volleyball, tennis
Strength Activities/ Stretching
Activities
(Level 3)
push-ups, chin-ups,
arm wrestling, weight
lifting.
touching your toes,
reaching for the sky,
ballet, yoga, pilates
Inactivity/Leisure Time
(Level 4)
Reading a book,
watching TV,
playing video
games, etc.
Exercising Costs too Much??
Go for a brisk walk.
• Run with the dog.
• Play with friends.
• Visit the park.
• Dance to the
radio.
Take stairs instead
of elevators and
escalators.
Regular Exercise Builds Physical
Fitness
means that you exercise vigorously at least three
times a week so that you breath hard and sweat
for at least 20 minutes each time. There are many
different exercises you can do including jogging,
aerobics, cycling, or swimming
Aerobic/Anaerobic Exercise
Aerobic Exercise is exercise that keeps
your heart rate higher than normal for at
least 15-20 minutes at a time. When you
are performing an aerobic exercise
properly, you should not run out of
breath. (aerobic means "with oxygen").
Anaerobic Exercise ("without oxygen")
is the opposite of aerobic exercise. If
you are exercising and run out of breath
and do not keep your heart rate higher
than normal for a continuous period, the
exercise is considered anaerobic.
Fitness Terms
Physical Activity: activity that requires any
type of movement
Exercise: structured planned physical
activity, often used to improve fitness levels
Physical Fitness: ability of the body to
respond to the physical demands placed
upon it
Skill related Fitness: ability to perform
specific sport skills
Health related Fitness: ability to perform
daily living activities with vigor
Benefits of Exercise
People who are active are healthier
than those who are do not exercise
Benefits from the participation in
exercise include:
Physical benefits of improved functioning of
body systems
Cognitive benefits of processing information
more quickly
Psychological and emotional benefits by
reducing stress levels and influencing mood
Spiritual benefits by connecting with yourself
and with others
Raising Couch Potatoes
Today's children are setting records. Unhappily,
those records fall into the dubious distinction
category; fattest, most out of shape and most at
risk for heart attack, stroke, colon cancer and
other health problems later in life.
Statistics
According to the Centers for Disease
Control, the percentage of young
people who are overweight has more
than doubled in the last 30 years.
Between ten and fifteen percent of
young people aged 6-17 years are
considered overweight. One out of
four teenagers is dangerously
overweight.
More Stats
Among 7 to 12 year-olds, 98 percent
have at least one of the heart disease
risk factors (obesity, hypertension and
high blood cholesterol): 54 percent
have more than one of the factors.
About 65 percent of all children, ages
10 to 18, cannot pass a minimum
standard of fitness.
How has this Happened??
Poor dietary habits, increased consumption of
calorie-dense foods, and less physical activity
contribute to the problem.
The twentieth century brought with it fast food,
which is often high in fat and sugars, soft drinks,
which are loaded with empty calories, and
excessive serving sizes (who hasn't heard "double
burger", "biggie", or "super-size it?").
Less Exercise at Schools
In addition to a more sedentary
lifestyle at home, kids are getting less
exercise at school. Daily participation
in high school physical education
classes dropped from 42% in 1991 to
27% by 1997.
What Can We Do?
Promote healthy eating (eating a
balanced diet high in fruits,
vegetables and whole grains)
Promote and encourage lifelong
physical activities
Urge your school district to increase,
not decrease, physical education
Physical… Activity, Fitness,
Education
Surgeon General’s Report (United
States Department of Health and Human
Services, USDHHS), National Standards
for Physical Education (National
Association of Sport and Physical
Education), and Physical Activity for
Children Guidelines (Council on Physical
Education for Children) all say that
children need 30-60 minutes of moderate
physical activity 5 days per week.
What Does It Mean To Be
Physically Fit?
Physical fitness involves several
different types of fitness, and we call
theses types health-related
components. There are Five healthrelated components :
1. Aerobic Capacity
The ability of the circulatory system to
provide oxygen-rich blood for energy. A
person who can run several miles without
stopping has good aerobic capacity.
2. Muscular Strength
Muscular Strength - The greatest amount
of weight your body can lift at a given time.
3. Muscular Endurance
Muscular Endurance - How long a
group of muscles can perform. (situps, push-ups)
Muscular Strength and Endurance
Benefits include:
Increased body mass
Increased bone density
Improved glucose metabolism
Improved posture and reduction of low
back pain
Being able to perform your daily
routines with greater ease, allows you
to look and feel better
Types of Muscle Action
Different types of exercise can produce
different types of muscle action
There are 3 main types:
1.
2.
3.
Isometric Exercise
Isotonic Exercise
Isokinetic Exercise
Each form of exercise is capable of improving
muscular strength or endurance
Weight Training Principles
To develop muscular strength, you need to
exercise at a higher intensity for a shorter duration
(higher weight/lower reps)
To develop muscular endurance, perform more
repetitions at a lower weight (lower weight/higher reps)
Two to three resistance training sessions a week
should be sufficient to build either strength or
muscular endurance
4. Flexibility
The amount of motion in a joint. A person
who can do a back bend has back flexibility
Benefits include:
Lowers the risk of back injuries
Maintains posture and lowers the risk of
other joint injuries
Improves balance
Types of Stretching Programs
There are 3 basic types of stretches
Passive Stretching (partner applies pressure, producing a
stretch beyond of what you could do on your own)
Static Stretching (stretching until your feel tightness and
maintain this hold for 30-60 seconds)
Ballistic Stretching (stretching the muscle by bouncing
rapidly to contract the muscle spindles and initiate a stretch
reflex)
5. Body Composition
The amount of fat and lean tissue in you body.
eating 250 less calories/day + burning 250 more
calories/day
= a loss of 1 pound per week
10,000 steps is equivalent to 5 miles
Too much body fat could have the following
effects:
Heart disease
Obesity
Diabetes
Different forms of cancer
Be Physically Fit
Being fit gives you more daily energy.
Being fit can help you relax and sleep
better.
Being fit is good for your heart, lungs,
bones and muscles.
Being fit can lower your risk of heart
attack.
Being fit helps you control your weight
and blood pressure.
PHYSICAL ACTIVITY
Plays a role in both primary and secondary
prevention of cardiovascular disease
Helps reduce or eliminate some of these
risk factors associated with high blood
pressure
Reduces some of the risk factors
associated with obesity
Reduces some of the risk factors
associated with diabetes
Reduces the risk of colon cancer
Lowers the risk for stroke
Helps reduce or eliminate some of the
risk factors associated with blood lipid
abnormalities
Reduces feelings of depression and
anxiety
Improves mood
Promotes a sense of well-being
Increases cardiovascular endurance
Builds muscular strength and
endurance
Improves flexibility
Builds healthy bones, muscles, and
joints
Increases the capacity for exercise
Contributes, with training, to
improvement in the exercise
performance of healthy people
There are 3 basic principles to
remember about exercising to make
the heart stronger:
The FIT theory
1. Frequency - how
often
2. Intensity - how
hard
3. Time - how long
Water: The Forgotten Nutrient
Water is a part of every body cell. And every
activity that occurs in the body needs water! Water
is an important nutrient that performs many jobs in
the body.
• It carries nutrients and oxygen to your body cells
and carries waste products away.
• It helps keep your body temperature at 98.6ºF
• It protects your joints, body organs and tissues.
• It keeps body tissues in your eyes, nose and
mouth moist.
Water
Did you know that over half your body weight is
water? If you weigh 80 pounds, about 40-50 of
them are water.
Did you know that thirst is the body's way of telling
you that it needs more fluid to do its many jobs?
Most people need 8 to 12 cups of water each day.
You can get what you need by drinking water and
other beverages such as milk and juice. You can
also "eat" water in foods. Juicy fruits and
vegetables supply water. Even dry foods such as
bread provide water.
Wellness
Wellness is first and foremost a
choice to assume responsibility for
the quality of your life. It begins with a
conscious decision to shape a healthy
lifestyle. Wellness is a mind set, a
predisposition to adopt a series of key
principles in varied life areas that lead
to high levels of well-being and life
satisfaction.