Physical Fitness and Physical Fitness and Your HealthYour Health

Lindsay FreseLindsay FreseGrace PriceGrace Price

Desiree WebbDesiree WebbCh. 3: Physical Fitness and your healthCh. 3: Physical Fitness and your health

Lesson 2: Exercise and FitnessLesson 2: Exercise and Fitness

DemographicsDemographics

Grade level :9thGrade level :9th

Both Boys and GirlsBoth Boys and Girls

Classroom setting with access to fields, Classroom setting with access to fields, courts, and gymnasium (in the school)courts, and gymnasium (in the school)

Provides examples of activities that can be Provides examples of activities that can be done alone or in groupsdone alone or in groups

What is physical fitness?What is physical fitness?The ability to carry out daily tasks easily The ability to carry out daily tasks easily and have enough reserve energy to and have enough reserve energy to respond respond

to unexpected demandsto unexpected demands

What are the benefits of What are the benefits of exercise?exercise?

– Provides health Provides health benefits that last a benefits that last a lifetime. Not only lifetime. Not only physically but also physically but also mental and social mental and social sides of your sides of your “health triangle”“health triangle”

Social health

Mental health

Physical health

OverviewOverview Benefits to Physical Health Benefits to Physical Health

-exercise and weight control-exercise and weight control

-sedentary vs. non sedentary -sedentary vs. non sedentary lifestyleslifestyles

Benefits to Mental/Emotional HealthBenefits to Mental/Emotional Health

Benefits of Social HealthBenefits of Social Health

Improving your Health-Related fitnessImproving your Health-Related fitness

-Cardio respiratory Endurance -Cardio respiratory Endurance

-Muscular Endurance-Muscular Endurance

Benefits of Physical Benefits of Physical HealthHealth

Reduce the feeling of chronic fatigue and Reduce the feeling of chronic fatigue and stiffnessstiffness

Can improve motor responsesCan improve motor responses

Strengthens the body’s muscle, skeleton, Strengthens the body’s muscle, skeleton, and other body partsand other body parts

Helps slow the onset of osteoporosisHelps slow the onset of osteoporosis

Enhances your immune systemEnhances your immune system

Benefits of Physical Benefits of Physical HealthHealth

Exercise contributes to the functioning of the Exercise contributes to the functioning of the nervous, circulatory, and respiratory systemsnervous, circulatory, and respiratory systems– Nervous system- Nervous system- improves your reaction improves your reaction

time by helping you respond more quickly time by helping you respond more quickly to stimulito stimuli

– Circulatory system- Circulatory system- strengthens the heartstrengthens the heart– Respiratory system-Respiratory system- breathing works more breathing works more

efficiently and increases your lung capacity efficiently and increases your lung capacity

Benefits of Mental/Emotion Benefits of Mental/Emotion HealthHealth

Helps reduce emotional stress Helps reduce emotional stress

May increase creativity by releasing May increase creativity by releasing chemicals chemicals

Can be a healthy outlet for tension, anger Can be a healthy outlet for tension, anger or frustrationor frustration

Gives one a sense of pride and Gives one a sense of pride and accomplishmentaccomplishment

Contributes to positive self esteemContributes to positive self esteem

Benefits of Social HealthBenefits of Social HealthExercise enhances your self esteem which Exercise enhances your self esteem which increases your preparedness to meet new increases your preparedness to meet new people with your same interestpeople with your same interest

Exercising with a friend or in a group Exercising with a friend or in a group makes the workout more enjoyablemakes the workout more enjoyable

Friends can help to motivate each other to Friends can help to motivate each other to continue an exercise programcontinue an exercise program

Exercise and Weight Exercise and Weight ControlControl

The problem of overweight is related to two The problem of overweight is related to two concepts:concepts:

MetabolismMetabolism-- the process by which your the process by which your body gets energy from foodbody gets energy from food

Basal metabolism-Basal metabolism- the minimum amount the minimum amount of energy required to maintain the life of energy required to maintain the life process in the bodyprocess in the body

Exercise and Weight Exercise and Weight ControlControl

Energy is produced from food and the Energy is produced from food and the energy value of food is measured in units energy value of food is measured in units of heat called of heat called caloriescalories

Your body requires a minimum amount/ Your body requires a minimum amount/ day to maintain itselfday to maintain itself

Calories that are not used are stored as Calories that are not used are stored as body fatbody fat

Calories burned depends on the activity Calories burned depends on the activity donedone

Burning caloriesBurning caloriesThese activities, performed by a 110 lb These activities, performed by a 110 lb woman for 10 mins, can burn the following woman for 10 mins, can burn the following # of cals# of cals

ActivityActivity CaloriesCalories ActivityActivity CaloriesCalories

Sitting quietly Sitting quietly 1111 Walking Walking 41 41

Playing tennisPlaying tennis 5555 Climbing hills 61Climbing hills 61

Swimming Swimming 7878 RunningRunning 97 97

Playing pianoPlaying piano 2020 DancingDancing 26 26

Your WeightYour WeightCalories burned > calories taken in = Calories burned > calories taken in = losing weightlosing weight

Calories burned < calories taken in = gain Calories burned < calories taken in = gain weightweight

Calories burned = calories taken in = Calories burned = calories taken in = maintain weightmaintain weight

Approaches to Everyday Approaches to Everyday ActivitiesActivities

SedentarySedentaryDriving to SchoolDriving to School

Taking the elevatorTaking the elevator

Playing video gamesPlaying video games

Using TV remoteUsing TV remote

Non SedentaryNon SedentaryRiding bike to SchoolRiding bike to School

Taking the stairsTaking the stairs

Playing in a sport Playing in a sport activityactivity

Getting off your tush Getting off your tush and changing the and changing the channel manuallychannel manually

Improving your Health-Improving your Health-Related FitnessRelated Fitness

The more muscles and joints you work, the The more muscles and joints you work, the greater the total health gaingreater the total health gain

By adding variety to your workout it places By adding variety to your workout it places less strain on certain parts of the bodyless strain on certain parts of the body

2 Major Types of Exercise:2 Major Types of Exercise:

1) Cardiorespiratory Endurance1) Cardiorespiratory Endurance

2) Muscular Strength, Endurance, 2) Muscular Strength, Endurance, and and FlexibilityFlexibility

Improving Improving CardiorespiratoryCardiorespiratory

EnduranceEnduranceTwo Categories of exercise:Two Categories of exercise:

Aerobic- Aerobic- vigorous activity in which vigorous activity in which oxygen is continuously taken in for a oxygen is continuously taken in for a period of atleast 20 minutesperiod of atleast 20 minutes

Ex. jogging, swimming, dancing, Ex. jogging, swimming, dancing, cycling, and brisk walkingcycling, and brisk walking

Example of Aerobic Example of Aerobic activityactivity

Lance Armstrong at Lance Armstrong at the Tour de Francethe Tour de France

Improving Muscular Improving Muscular Strength, Endurance, and Strength, Endurance, and

FlexibilityFlexibility AnaerobicAnaerobic- intense - intense bursts of activity in bursts of activity in which the muscles which the muscles work so hard that they work so hard that they produce energy produce energy without using oxygenwithout using oxygen

Ex. Sprinting, weight Ex. Sprinting, weight training, training, calisthenics, calisthenics, resistance trainingresistance training

Types of Resistance Types of Resistance TrainingTraining

Isometric- Isometric- activity that uses muscle activity that uses muscle tension to improve strength with little or tension to improve strength with little or no movement of the body part ex. Plank no movement of the body part ex. Plank positionposition

IsotonicIsotonic- activity that combines muscle - activity that combines muscle contraction with repeated movement ex. contraction with repeated movement ex. Push ups, pull ups and lifting weightsPush ups, pull ups and lifting weights

IsokineticIsokinetic- activity that involves resistance - activity that involves resistance through an entire range of motion ex. through an entire range of motion ex. Pushing or pulling against a leverPushing or pulling against a lever

Monitoring your ProgressMonitoring your Progress

Resting heart rate- Resting heart rate- the # of times your heart the # of times your heart beats/ minute when you’re not activebeats/ minute when you’re not active

Target heart rate- Target heart rate- range in which your heart range in which your heart rate should be during exercise for rate should be during exercise for maximum cardiorespiratory endurancemaximum cardiorespiratory endurance

Finding your target heart Finding your target heart raterate

Activity 1:Activity 1:

1.1. Find your resting heart rate (HR) by Find your resting heart rate (HR) by sitting quietly for 5 mins and then sitting quietly for 5 mins and then taking your pulsetaking your pulse

2.2. Subtract your age from 220 to find Subtract your age from 220 to find your max HRyour max HR

3.3. Subtract your resting HR from max HRSubtract your resting HR from max HR

Finding your target heart Finding your target heart raterate

4. Multiply the # from step 3 twice first by 4. Multiply the # from step 3 twice first by 85 % and then by 60 %85 % and then by 60 %

5. Add your resting HR to result from step 5. Add your resting HR to result from step 4 when you multiplied by 85% and 60%4 when you multiplied by 85% and 60%

6. The resulting totals represent your total 6. The resulting totals represent your total HR. Compare your target HR to your HR. Compare your target HR to your other classmatesother classmates

Group DiscussionGroup DiscussionDivide into groups of 4Divide into groups of 4

Each group will be distributed one can with Each group will be distributed one can with a different label from a certain topica different label from a certain topic

Slips of paper will be handed outSlips of paper will be handed out

Each group try to write out as many Each group try to write out as many related concepts to the topic on the can related concepts to the topic on the can

ReviewReviewBenefits to Physical Health Benefits to Physical Health

Benefits to Mental/Emotional HealthBenefits to Mental/Emotional Health

Benefits of Social HealthBenefits of Social Health

Exercise and Weight ControlExercise and Weight Control

Improving your Health-Related fitnessImproving your Health-Related fitness

-Cardio respiratory Endurance -Cardio respiratory Endurance

-Muscular Endurance-Muscular Endurance

The EndThe End