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Transcript of Physical Fitness Pick up sheet of paper from front Go to website and fill out questionnaire to see...
Physical Fitness
Pick up sheet of paper from front
Go to website and fill out questionnaire to see how physically active you are
• http://www.glencoe.com/qe/qe148inv2007.php?qi=3453&state=na
• Time To Sweat
What is Physical Activity?
Anything that gets you moving!
Physical Activity Reduces the risk of• Dying from heart disease or stroke
• Developing high blood pressure, cholesterol & diabetes
• Developing obesity
• Developing osteoporosis – exercise builds strong bones & muscles
• Helps people achieve and maintain a healthy weight
• Reduces feelings of stress, anxiety & depression
• Builds and maintains healthy bones, muscles & joints
• Boosts energy level
• Improves quality of sleep
Benefits of Physical Activity
• 64% of adults are overweight in the U.S.
• Approximately 30% of adults are obese.
• 17 % of children ages 6-18 are overweight.
• Obesity is the second leading cause of unnecessary deaths.• Consumers spend $33 billion a year on the diet industry.• Every year, about 8 million Americans sign up for weight loss programs that offer a quick fix.
National Trends
How Much Exercise Do I Need?
• U.S. Surgeon General, CDCP, American College of Sports Medicine recommends:
• Minimum of 30 minutes• Moderate-intense
physical activity• Most days of the week.
Being Physically Active• Physical Activity – any form of movement that
causes your body to use energy. – Purposeful or routine
• Physical Fitness – the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.
Finding a Balance
Calories in Food > Calories Used = Weight Gain
Calories in Food < Calories Used = Weight Loss
Calories in Food = Calories Used = Weight Control
Making Physical Activity a Part of Your Life.
There are 1440 minutes in every day...
Schedule 30 of them for physical activity.
Components of Fitness?4 Components of Fitness:
– Aerobic– Muscular– Flexibility– Body Composition
Aerobic Fitness
Defined – The body’s ability to take in and use oxygen to produce energy. Aerobic activities make you breathe hard & they increase your heart rate.
Some of these activities include:- Jogging- Walking- Cross-country skiing- Bicycling
Muscular FitnessDefined – The strength and endurance of your muscles.Benefits:• Improve performance• Injury prevention• Improves body composition• Improves self image Some activities include:
- Weight Lifting- Push-Ups
Flexibility
Defined – The ability to bend joints and stretch muscles through a full range of motion.
Some activities include:- Stretching (Sit & Reach)- Warm-up & Cool-down
Body Composition
Defined – The amount of fat tissue relative to other tissue in your body.
- Your body composition is based not on how much you weigh, but rather on how much of your weight is fat as opposed to muscle.
Anaerobic Fitness
• Defined – strengthening muscles by forcing them to work very hard for a brief time: not using oxygen
• Some of these activities include:- Sprinting- Interval Training- Powerlifting- Most sports
Benefits of Physical Activity
• Physical Activity provides health benefits that last a lifetime.
• Makes you stronger• Increases your energy • Improves your posture• Reduces the risk of many serious diseases
Benefits of Physical Activity
• Cardiovascular System– Strengthens the heart muscle, allowing it to pump
blood more efficiently. – Circulation
Benefits of Physical Activity• Respiratory System
– With regular physical activity, your respiratory system begins to work more efficiently. You can breathe larger amounts of air, and muscles do not tire as quickly.
Benefits of Physical Activity
• Nervous System– Helps you respond more quickly to stimuli,
physical activity can improve your reaction time. Especially helpful when driving or cycling.
– Damages from injuries, crashes, collisions, concussions, etc. can permanently effect your nervous system and the physical activity you are able to endure.
– Nervous System
Risks of Physical Activity
• More than one in three teens do NOT participate in regularly vigorous physical activity
• Regular participation in physical activity declines significantly during the teen years, from 73% in 9th graders to 61% in 12th graders.
• Only 29% of teens attend a daily PE class
What is the Best Exercise?
Measuring Physical Activity Intensity – Target Heart RateMaximum Heart Rate (MHR)
220 – AGE = MHR
Target Heart RateMHR X .60 = Minimum Heart RateMHR X .80 = Maximum Heart Rate
Target Heart RateAre you training at the right pace?
220-36= 184 (MHR) 184 x .60 = 110 (low) 184 x .80 = 147 (high)
My range is 110 – 147 (60-80%) (18 – 24)
Training Zones:
Warm-up Zone: 50-60%
Fat Burning Zone: 60-70%
Aerobic Zone: 70-80%
Anaerobic Zone: 80-90%
Red Line Zone: 90-100%
Sedentary Lifestyle
• A way of life that involves little physical activity.
• Unhealthy Weight gain = diabetes
Risks
• Osteoporosis – a condition characterized by a decrease in bone density; producing porous and fragile bones.
Final Tips For Being More Active• Park the car farther away from your destination.
• Take the stairs instead of the elevator.
• Play with children or pets. Everybody wins.
• Take fitness breaks
• Perform gardening or home repair activities.
• Exercise while watching TV
• Keep a pair of comfortable walking or running shoes in your car and office.
Exercise Safely and Wisely
• Drink extra water• Always warm-up & cool-down before
and after your workout• Wear comfortable clothing• Pay attention to any discomfort you may
feel during exercise• Follow your doctor’s recommendations
concerning medications you may be taking
Write Your Personal Fitness Goal
My goal is to ______________________ for at least (Write one favorite activity here)
__________ minutes ____________ times each week.(minutes / day) (Number of times)
Believe…
…anything is possible!
“The only reason the bumble bee can fly is because no one told him that he can’t!”