Transcript Women - davis.k12.ut.us

IMPORTANCE OF PHYSICAL EXERCISE
SUBTITLE
BENEFITS OF PHYSICAL ACTIVITY
▪ How active are you?
▪ Physical activity includes more than sports
▪ Physical Activity
▪ Any movement that requires your large muscle groups to work
▪ 60 minutes or more a day for teens
▪ Benefits of physical activity
▪ Physical Benefits
▪ Psychological benefits
▪ Social benefits
PHYSICAL BENEFITS
▪ Cardiovascular system
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▪
▪
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Heart & lungs
Receives most benefit
Pumps more blood with less effort
Capillaries increase which decreases blood pressure
▪ Weight Management
▪ Basal metabolic rate-amount of energy your body uses when you are at rest
▪ Active metabolism helps stay at a healthy weight
▪ Unhealthy weight increases risk for
▪
▪
▪
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Diabetes
Heart disease
Cancers
Obesity
LEARNING LOG
▪ Calculating basal metabolic rate
▪ Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x
age in years )
▪ Girl 15 years old, weighs 115, height 5’4”.
▪ 1,385 calories per day
▪ Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age
in years)
▪ Guy 15 years old, weight 155, height 5’ 9”.
▪ 1,805 calories per day
PHYSICAL BENEFITS
▪ Bone strength
▪ Weight bearing exercises
▪ Exercise that puts stress on muscle and bone
▪ Make bones stronger and denser
▪ Helps prevent osteoporosis
▪ Balance & Coordination
▪ Improves athletic abilities
▪ Reduces risk of injury
▪ Climbing ladders
▪ Carrying something down stairs
PSYCHOLOGICAL BENEFITS
▪ Endorphins
▪ Chemicals that block pain messages from reaching your brain cells
▪ Feelings of satisfaction and pleasure after a good workout
▪ More self confident
▪ Focused
▪ Reduced stress levels
▪ Mental health professional consider physical activity an important part of treatment
for depression
▪ Studies have found that regular physical activity improves academic achievement
SOCIAL BENEFITS
▪ Opportunity to have fun
▪ Sports team
▪ Exercise class
▪ Bond with family or friends
▪ Build new relationships
▪ BECAUSE IT’S MORE FUN TO WORKOUT WITH OTHERS THAN BY YOURSELF
Be humble
but show up
and perform!
Haylee
McKenna
COMPONENTS OF PHYSICAL FITNESS
▪ With effort, everyone can become physically fit
▪ Physical fitness
▪ Having the energy and strength to participate in a variety of activities
▪ 5 Components of Physical Fitness
▪ Cardiorespiratory endurance
▪ Muscular strength
▪ Muscular endurance
▪ Flexibility
▪ Body composition
CARDIORESPIRATORY ENDURANCE
▪ Heart, lungs, and blood vessels are able to distribute nutrients and oxygen and
remove wastes efficiently during prolonged exercise
▪ Poor endurance after light exercise
▪ Short of breath
▪ High heart rate
▪ Regular exercise
▪ Heart becomes stronger
▪ Increases the amount of blood that can be pumped to body
▪ Lungs become more efficient
▪ Deliver oxygen to blood and remove carbon dioxide
MUSCULAR STRENGTH
▪ Ability of muscle to produce force
▪ Develop by exerting muscles for short periods of time
▪ Push-ups
▪ Weight lifting
▪ Speed workouts
▪ Moving houses
MUSCULAR ENDURANCE
▪ Muscles ability to work for an extended period of time
▪ Develops with repeated actions over an extended period of time
▪ Raking leaves
▪ Rowing
▪ Walking
▪ Running
FLEXIBILITY
▪ Ability to move a joint through its entire range of motion.
▪ Bend, stretch, and twist your body easily
▪ Varies by the joint
▪ Shoulders vs hamstrings
▪ Static stretching
▪ Stretching a muscle beyond its normal limits for a period of 15-30 seconds while staying
stationary
▪ Dynamic stretching
▪ Stretching a muscle beyond normal limits while moving
▪ If done correctly, it can increase flexibility and decrease risk for injury
BODY COMPOSITION
▪ Amount of fat tissue in your body compared to the amount of lean tissue (muscle &
bone)
▪ Weight is not the best indicator
▪ Body Mass Index (BMI)
▪ Skinfold test
▪ Exercise programs cause you to gain weight at first
▪ Muscle weighs more than fat
▪ Muscle is built at beginning of program
Learning Log BMI
BMI =
𝑤𝑒𝑖𝑔ℎ𝑡 𝑖𝑛 𝑙𝑏𝑠
(
)
(ℎ𝑒𝑖𝑔ℎ𝑡 𝑖𝑛 𝑖𝑛𝑐ℎ𝑒𝑠)2
𝑋 703
Girl 15 years old, 120 lbs, 5’4” tall
BMI-20.59
Guy 15 years old, 160 lbs, 5”9” tall
BMI-23.62
BMI
Weight Status
Below 18.5
Underweight
18.5 – 24.9
Normal
25.0 – 29.9
Overweight
30.0 and Above
Obese
BMI chart
TYPES OF PHYSICAL ACTIVITY
▪ What activity will improve all five components of physical activity?
▪ None
▪ Important to participate in a variety of physical activities
▪ Aerobic exercise
▪ Anaerobic exercise
▪ Isometric exercise
▪ Isotonic exercise
▪ Isokinetic exercise
AEROBIC EXERCISE
▪ Ongoing physical activity that raises your breathing rate and heart rate
▪ Muscles require oxygen during activity to function
▪ Increases the amount of oxygen your body can take in and use
▪ Perform 20 minutes at a time on regular basis
▪ Improves cardiorespiratory endurance
▪ Also improves muscular endurance
▪ Swimming
▪ Running
▪ Walking briskly
▪ Cross country skiing
ANAEROBIC EXERCISE
▪ Intense physical activity that lasts for a few seconds to a few minutes
▪ Muscles do not require oxygen during activity to function
▪ Energy is produced with oxygen present
▪ Anaerobic is so quick that the energy producing process does not have time to be
completed
▪ Anaerobic exercise develops muscular strength, muscular endurance, and flexibility
▪ Lifting weights
▪ Push-ups
▪ Sprints
ISOMETRIC EXERCISE
▪ Exercise in which muscles contract with very little body movement taking place
▪ Doing on a regular basis will help muscles to develop and get stronger
▪ Push hands together
▪ Pushing against an immovable object
ISOTONIC EXERCISE
▪ Contracting and relaxing muscles through full range of motion
▪ Develops muscular strength and endurance
▪ Pull-ups
▪ Lifting free weights
▪ Dumbells
▪ Barbells
ISOKINETIC EXERCISE
▪ Muscles contract at a constant rate
▪ Requires fitness machines that provide resistance
▪ Often used for therapy to rebuild muscle after an injury
▪ Isokinetic
BASAL METABOLIC RATE WITH ACTIVITY
▪ Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age
in years )
▪ Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in
years)
▪ If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
▪ If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR
x 1.375
▪ If you are moderately active (moderate exercise/sports 3-5 days/week) : CalorieCalculation = BMR x 1.55
▪ If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR
x 1.725
▪ If you are extra active (very hard exercise/sports & physical job or 2x training) : CalorieCalculation = BMR x 1.9
PHYSICAL ACTIVITY POSTER
▪ Create an illustrated poster to persuade other teens to get 60 minutes of physical
activity every day.
▪ Should show benefits of exercise that are important to teens
▪ Appearance
▪ Athletic ability