Transcript Physical Activity, Exercise and Fitness

Importance of
Physical Activity
Physical Activity – any form of bodily
movement that uses up energy
Benefits of Physical Activity
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Physical Benefits
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Helps build strong bones and muscles
Manage your weight
Keeps blood pressure at healthy level
Strengthens your heart and lungs
You have more energy
Less danger of developing certain
diseases later in life
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Ex. ________________________
Benefits of Physical Activity Cont.
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Mental and Emotional Benefits
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Sleep better
Concentrate more in school
Improve self confidence
Relieve stress
Social Benefits
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Helps you get along better with others
Great way to make new friends
Exercising for Physical Fitness
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Physical fitness – the ability to handle
the physical demands of everyday life
without becoming overly tired
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Exercise – planned physical activity done
regularly to build or maintain one’s fitness
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Your Own Examples:_____________
___________________________
Good Morning!
Take out a blank sheet of paper. Put
your name on it. NO NOTES!
Answer the following:
1.
2.
3.
What is one physical benefit of physical
activity?
What is one mental/emotional benefit of
physical activity?
What is one social benefit of physical
activity?
When finished, place on the desk.
Elements of Physical Fitness
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Endurance – the ability to perform difficult
physical activity without getting tired
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Heart and lung endurance – measure of how
your heart and lung work when you exercise and
how quickly they return to normal when you stop
Muscle endurance – the ability of a muscle to
repeatedly use force over a period of time
Recommended activities: jumping rope, dancing,
bike riding
Strength – the ability of your muscles to
use force
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Muscle strength – the most weight you can lift
Shapes and tones your body and helps with
activities
Elements of Physical Fitness Cont.
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Flexibility – the ability to move joints fully and
easily through a full range of motion
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Makes it easier to change direction easily
Muscles are less likely to become injured
Recommended activities: Swimming, dancing, karate
Body Composition – proportions of fat, bone,
muscle, and fluid that make up body weight
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Measure of how much of your weight is lean tissue
instead of body fat
Too much body fat leads to health problems – heart
disease, diabetes, cancer
Party depends on genes from parents as well as how
much you eat and how active you are.
Take out the concept map/reteaching
activity from yesterday. Complete both
sides using your notes and the word bank.
Use the words/phrases below to help
you complete the concept map.
relaxed
energy
people
feel
pressure
weight
work
alert
bones
heart
new friends
motion
disease
lungs
think
strength
self-confidence upbeat
muscles
share your interests
Creating Your Fitness
Plan
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Lifelong fitness – the ability to stay healthy and fit as you age
1. Define Long-Term Goals
- do things you enjoy, vary activities, combine with social activities
2. Define Short-Term Goals
- more immediate goals, ex. gain muscle mass, run an 8 minute mile
3. Develop Your Fitness Plan
- mark calendar, talk to a doctor, budget your money, see what’s available
where you live
Measuring Fitness
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Measuring Flexibility
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Measuring Heart and Lung Endurance
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ex. sit and reach test, left and right arm stretches
ex. timed mile, pacer
Measuring Muscle Strength and Endurance
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ex. curl-ups, push-ups, arm hang, pull-ups
Checking Results – Fitness Gram scores, Fitness Cards
Aerobic vs. Anaerobic
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Aerobic – ongoing physical activity, increases breathing and heart rate
 Ex.
Anaerobic – intense physical activity that lasts for a few seconds to a
few minutes
 Ex.
Isometric – muscles contract but very little body movement takes place
 Ex. push palms together
Isotonic – contracting and releasing your muscles through the full
range of a joint’s motion
 Ex. pull-ups, free weights
Isokinetic – muscles contract at a constant rate
 Ex. fitness machines that provide resistance
The FITT Formula
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Frequency – how often, number of days you work out each week
 _______ times per week
Intensity – how much energy you use when you work out, goal is to
increase cardiorespiratory endurance
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Time – amount of time exercising
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Maximum Heart Rate – the heart’s top speed
Resting Heart Rate – number of time your heart beats per minute
when you are relaxing
Target Heart Rate – the rate at which your cardiovascular system gets
the most benefit from exercise
_______ min per exercise session
Type – what activities you’re choosing
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Cross-training (a wide variety of activities)
Keys to a Good Workout
your heart rate – Find your target heart rate by:
(220 - age) x 0.5 = bottom of target heart rate range
-Monitoring
(220 – age) x 0.85 = top of target heart rate range
Mrs. Wikert’s Target Heart Rate
(220-39) x 0.5 = 181 x 0.5 = 90.5
(220-39) x 0.85 = 181 x .85 = 153.9
What about you?
(220-12) x 0.5 = 208 x 0.5 = 104
(220-12) x .85 = 208 x .85 = 176.8
(220-13) x 0.5 = 207 x 0.5 = 103.5
(220-13) x .85 = 207 x .85 = 175.95
While exercising, keep your heart rate between these two numbers to gain the
most benefit from the workout.
Keys to a Good Workout
your progress – sleep better, feel better, drop in resting
heart rate
-Resting Heart Rate– heart rate when you are relaxing
-Monitor
your fitness plan – workouts may get too easy as fitness
level improves
-Alter
Phases of Exercise
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Warm-up – 5-10 min.
 Prepares body for vigorous workout
Stretching – 5-10 min.
 Decreases chance of injury
Cardiorespiratory workout – 20-30 min.
 Exercise in target heart rate zone
Strength/Endurance workout – 30-45 min.
 Rotate muscle groups each day, ex. weight training
Cool-down – 5-10 min.
 Mild exercise, body and heart rate slowly return to normal
Stretching – 5-10 min.
 Helps loosen muscles, prevents soreness
Exercising Safely
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Medical Care
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Safety equipment
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safety, what’s available
Weather Considerations
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clothing footwear, protective gear, choose right
equipment for activity
Your Surroundings
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get a check-up before starting
dress appropriately for the weather
Proper water and food intake
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avoid dehydration (excessive water loss)
Avoiding Harmful Substances
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Dietary supplements – any product that
contains one or more vitamins, minerals,
herbs, or other dietary substances that
may be lacking in the diet
Anabolic steroids – artificial forms of the
male hormone testosterone, a hormone
that is involved in muscle development.
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Effects:
Preventing Sports Related Injuries
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Overtraining – exercising for too intensely or for too
long without allowing enough time for rest.
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Signs: fatigue, nausea, vomiting, loss of appetite, irritability
Avoid by: consistent exercise schedule, exercise within your
comfort level
Dehydration – the excessive loss of water from the
body
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Body loses water through perspiration (sweat)
Drink water to replace this fluid
How much you need depends on your age, size, weather and
how hard you are working out
Drink water every 15-20 min. during activity
Sports Related Injuries
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Sports Related Overuse Injuries:
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Tendonitis – painful swelling of a tendon
Fracture – a break in a bone
Dislocation – when a bone is popped out of it’s
normal position at a joint
Stress fracture – small fracture caused by repeated
strain on a bone
Sprains – injury to the ligament connecting bones
at a joint
Strains – the stretch or tearing of a muscle or
tendon
Treat with PRICE – Protect, Rest, Ice, Compression,
Elevation
Creating Your Own Plan
1.
Complete the 2 Personal Inventory Handouts.
1.
Physical Activity Goals
1.
2.
3.
2.
Your long term goal is to compete as a contestant on
Competition Island, a reality TV show, competing in
physical challenges that require strength and
endurance. The show producers want you in top
physical shape. You must submit a plan for how you will
train prior to your arrival on the island.
Identify 3 short term goals, WHY this is a goal, and the
steps for reaching each goal.
To keep your self motivated, identify your reward for
reaching each of your goals.
Exercise Schedule– On the back of your goal
sheet, show what a ONE week schedule for your
Example:
Goal 1: Develop cardiorespiratory
endurance required to run for 5 miles
without walking. I may need to run
through an obstacle course or around the
island in a race during the show.
Steps to Reach Goal 1: Begin by
jogging/running 3 days a week for 20
minutes and increase to 5 days a week for
60 minutes. This goal will take 3 months
to achieve.
Reward for Reaching Goal 1: A new pair
of running shoes.
Example:
Monday
Rest Day
Why?
Our body
needs
time to
recover
from
activity
Tuesda
y
Thursda
y
Friday
Walk 2
Yoga
minutes/R
un 3
30
minutes
minutes
Walk 2
minutes/R
un 3
minutes
Weight
lifting
(legs and
back)
Walk 2
Swim for
minutes/R 45
un 3
minutes
minutes
Total time
25
minutes
Weight
lifting
(arms)
30
minutes
Total time
25
minutes
30
minutes
Total time
25
minutes
Why?
Building
heart and
lung
enduranc
e for
obstacle
racing
Why?
Build
strength
and
flexibility
for
challenge
s
Why?
Building
heart and
lung
enduranc
e for
racing
Why?
Build
strength
and
muscular
enduranc
e to carry
heavy
objects in
challenge
s
Why?
Building
heart and
lung
enduranc
e for
racing
Wednesda
y
Saturda
y
Sunday
Why?
Build
enduranc
e using
swimming
technique
to
perform
challenge
s in the
water