1. Personal Fitness

2. Key Terms Personal Fitness is the result of a way of life that includes living an active lifestyle, maintaining good or better levels of physical fitness, consuming a healthy diet, and practicing good health behaviors throughout life. Health is a state of well-being that includes physical, mental, emotional, spiritual, and social aspects. Wellness is the attainment and maintenance of a moderate to high level of physical, mental, emotional, spiritual, and social health.

3. Key Terms Functional Health is a term that describes a person’s physical ability to function independently in life, without assistance. A physically active lifestyle is a way of living that regularly includes physical activity such as walking from class to class, climbing stairs, or participating in recreational activities. Sedentary Lifestyle – An inactive lifestyle. Exercise – Physical activity that is planned, structured, repetitive and results in the improvement or maintenance of personal fitness.

4. Key Terms Physical Fitness is defined as a level of individual physical ability that allows a person to perform daily physical tasks effectively with enough energy reserves for recreational activities or unexpected challenges. Health risk factors are variables or conditions that increase the likelihood that people will develop chronic diseases.

5. Personal Fitness Why is it important? Most important aspect of life. Without health, there is nothing. If our health is the most important thing in our life, then it is important that you have the opportunity to improve it! What is the only class in your school day that allows you to better your physical fitness? PHYSICAL EDUCATION!

6. Class Discussion How does a person benefit from physical activity?

7. Improved appearance Increased energy levels Happier with how you look Stronger Heart Better physical performance Improved Academic Performance Benefits of Fitness Avoid injuries Better self – control Sleep Better Improved Health Lowers levels of fat Increased life expectancy

8. Total Person Concept Fitness activities help us develop our T.P.C. T. = Total P. = Person C. = Concept

9. 4 Areas of T.P.C. Our T.P.C. is made up of 4 different areas: 1. Physical = Exercising or participating in an activity. 2. Intellectual = Using our thought process during activity. 3. Social = Working well with others during activity. 4. Emotional = Using activity to regulate emotions.

10. Physical Aspect  Physical Activity  Physical Fitness  Cardiovascular Endurance  Muscular Strength and Endurance  Flexibility  Weight Management

11. Intellectual Aspect Learning the rules Developing strategies Learning to care for the body Developing quicker reaction times Developing and retaining skills

12. Social Aspect Working with others.

13. Social Aspect Cooperation with others.

14. Social Aspect Developing leadership, as well as learning to follow.

15. Social Aspect Learning how to contribute to group success.

16. Social Aspect Becoming responsible for your own actions.

17. Social Aspect Dependability

18. Social Aspect Accepting penalty for not following the rules.

19. Emotional Aspect Improved self-concept Relieving nervous tension Developing self-control Providing relaxation Learning to deal with set-backs. Learning how to enjoy success. Satisfying the need to belong to a group or team. Understanding your strengths and weaknesses.

20. Risk Factors You Can Modify You can control many health risk factors. Others you can do little about, but your lifestyle can help you control their effects on your life. A person who is hypokinetic (physically inactive, or sedentary) throughout life is at an increased risk for problems such as: Cardiovascular Disease (heart and blood vessel disease) Hypertension (high blood pressure) Osteoporosis (bones are porous and brittle) Obesity Negative Emotional Stress Colon Cancer High Blood Cholesterol & Triglyceride Levels (types of blood fat)

21. Physical Activity Trends

24. Less Modifiable Risk Factors Age – An older person tends to be at increased risk for diseases such as high blood pressure, heart disease, and cancer as compared with younger individuals. Gender – Men between the ages of 40 – 50 have a higher risk for heart disease than do women of the same age range. The risk for heart disease for women increases dramatically after age 50 and then matches that of men. Heredity (Genetics) – A person may be born with a predisposition to increased health risk for various disease processes.

25. Health Related Fitness Components

26. Cardiovascular Endurance The ability of the heart, blood vessels, and lungs to supply oxygen and necessary fuel to the muscles during exercise. Activities that develop cardiovascular fitness are those which increase the heart rate in the target heart rate zone for a period of time without stopping.

27. Muscular Strength The ability of the muscle to exert a force. Muscles become stronger when they are exercised against a gradually increasing resistance, or weight. With no exercise, muscles become weak and begin to atrophy (a loss of muscle size and strength because of lack of use).

28. Muscular Endurance The ability to efficiently use muscles over a longer period of time. While good strength allows you to lift more, good endurance allows you to lift more repetitions.

29. Types of Muscular Endurance

31. Flexibility The ability to move a joint through the full range of motion (ROM).

32. Body Composition Body Composition is the makeup of body tissues, including muscle, bone, body fat, and all other body tissues. Those with normal percentage of body fat are less likely to be ill, suffer from poor body image and die an early age.

33. Factors that Influence Body Fatness: Heredity Metabolism Diet/High sugar intake Lack of physical activity Early fatness – Last month of fetal development, or 1 st year of life. TV / Lifestyle

34. How do I Find my Body Fat Percentage? There are several methods one can use to determine body fat percentage: 1. Underwater/Hydrostatic Weighing 2. BOD POD 3. Electrical Impedance 4. Skin Calipers 5. Girth Measure/Body Circumference 6. Waist to Hip Ratio 7. Body Fat Scale 8. BMI

35. BMI – Body Mass Index Obesity and overweight are commonly defined in terms of the body mass index (BMI). **BMI is calculated using a person ’ s height and weight. ** BMI = weight (lbs) x 703/height squared (in2) (In Adults) BMI of 18.5 to 24.9 is considered to be ideal, and anything above this is defined as overweight. A BMI greater than or equal to 30 is defined as obese. Visit the website below to calculate your BMI: http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy

36. The Term: Obesity Obesity is the condition of being very over-fat or having a high percentage of body fat (Approx. 35% for women, 30% for men.)

37. Body Composition & Weight Management Lean Body Mass is muscle tissue and other non-fat tissue such as bones, skin, body organs, ligaments and tendons. This is normally about 75-85% of our weight. Fat Mass is the amount of fat in our body. This is normally about 15-25% of our weight.

38. Muscle vs. Fat Five pounds of muscle is about ½ the size as five pounds of fat. Fat cells are larger and take up more space in the body.

39. Muscle vs. Fat The more muscle you have the more fat you are likely to burn. More mitochondria in muscle cells stimulates the fast-twitch muscle fibers to utilize more fatty acids, thus lowering body fat.

41. Take Away Body Fat and Add Muscle Just think about it – if your weight stayed exactly the same and we theoretically took off 5 pounds of fat from you and replaced it with five pounds of muscle, you will weigh exactly the same, but because muscle is more dense than fat, the five pounds of muscle will take up less volume and you will appear slightly leaner, thinner, and/or more toned.

42. What should my body fat be? For men, essential body fat makes up about 3% of total body weight. For women, the percentage is higher - about 12% - because it includes amounts in the breasts, pelvis, hips and thighs believed necessary for normal female reproductive function. Men should have a body fat of 10-20% to be in a healthy range. Men can have less than 10% and still be healthy. Women should have a body fat percentage of 15-25%. Girls who are below this range may begin to have health issues and may stop menstruation.

43. Body Fat in Women Women tend to have more body fat than men— about 5% more. By nature, a woman's body is developed to protect her and a potential fetus. As a result, women have more enzymes for storing fat and fewer enzymes for burning fat. Additionally, the estrogen women have activates fat-storing enzymes and causes them to multiply. The minimum percent body fat considered safe for good health is 12-14% for females. The average adult body fat is closer to 22%-25% for women.

45. Body Fat and Health Risk Having too little or too much body fat can be unhealthy. Too little body fat: Is linked to problems with normal, healthy functioning in both men and women. Can lead to problems with reproduction in women. Too much body fat: Increases the risk of many diseases, including type 2 diabetes, high blood pressure, stroke, heart disease, and certain cancers. When located around the abdomen, increases the risk even further of developing the above conditions. Diseases associated with an excess of body fat worsen as the amount of body fat increases. However, now for the good news: When body fat returns to within acceptable ranges, the body can return to normal healthy functioning and the risk for developing the diseases mentioned above decreases

46. Ideal Body Weight Ideal body weight is how much you should weigh if you had an appropriate amount of body fat.

47. Excess Body Weight and Reduction of Lifespan Body Mass Index Years of diminished lifespan [Ex., a person with a BMI of 34 is likely to live five years less than a person with a BMI of 25]

48. Principles of Weight Control (A balance between intake and expenditure) EX IN IN > EX - Gain Weight IN = EX - Maintain Weight IN < EX - Lose Weight

49. Guidelines for Losing Body Fat the Healthy Way Need to create a caloric deficit (2 ways to do it!) Eat less! Exercise more! One should try to lose weight by doing it in a healthy way. Exercise and a healthy diet are the best way to reduce body fat. Include a weight training program to help stimulate the metabolism.

50. Can you lose fat in just one area? There is no such thing as spot reduction. You can ’ t just lose fat on your hips, back, or stomach. As you exercise and eat right, fat will decrease all over your body, not just in one particular spot.

51. Weight Loss Calculations 1 pound of fat = 3500 calories Maximum weight loss should be no more than 1-2 pounds per week: 500 calories/day x 7 days/week = 3500 calories/week (1 pound) 1000 calories/day x 7 days/week = 7000 calories/week (2 pounds)

52. Fad Diets and Weight Loss Gimmicks Don ’ t Work!!! The world has an unhealthy obsession with 'fad' diets. This is due to the American culture's need for a magic bullet or solution that provides immediate gratification. Technically, a diet simply refers to what you eat each day. In the truest sense, we are all on a diet daily - the question is, is it healthy or not? Another drawback of fad diets is that many of them don't work at all. Some, such as those based on diuretic herbs, simply cause a loss of water rather than fat. This water is simply regained back by the body and is then retained with a vengeance after you are off the diet. This is known as rebound weight gain. Diets fail because they offer no long-term solution.

53. Lifestyle Approach! Healthy eating patterns Regular activity patterns A simple AND effective method for long-term weight control.

54. Healthy Eating Patterns Eating a variety of foods Eating smaller, more frequent meals Avoiding bingeing Reducing fat intake Fat is calorically dense (high in calories) Fat is more easily stored than carbohydrates or protein

55. Regular Activity Patterns Benefits of Exercise for Weight Control Burns calories Increases metabolism Promotes greater fat loss Suppresses appetite What type of exercise is best? Aerobic exercise Strength or muscle endurance exercise

56. Guidelines for Gaining Muscle Mass Young people often have difficulty in gaining weight or muscle mass. Changes in the frequency and composition of meals are important to gain muscle mass. Physical activity is important in gaining muscle mass.

57. Behavior Change Principles for Weight Control Set realistic behavioral goals Moderation in behavior Consistency in behavior Social support

58. Set Goals, Eat Healthy and Exercise No matter what the reason, successful weight loss and healthy weight management depend on sensible goals and expectations. If you set realistic goals for yourself, chances are you'll be more likely to meet them and have a better chance of keeping the weight off. In fact, losing even 5 to 10 percent of your weight is the kind of goal that can help improve your health. Most overweight people should lose weight gradually. For safe and healthy weight loss, try not to exceed a rate of 2 pounds per week. Sometimes, people with serious health problems associated with obesity may have legitimate reasons for losing weight rapidly.

59. Why do we call it Health-Related Fitness? Helps you stay healthy Promotes wellness Helps prevent hypokinetic conditions.

60. Skill-Related Components

61. Agility The ability to change the position of your body and to control the movement of your whole body.

62. Balance The ability to keep an upright posture while either standing still or moving

63. Reaction Time The amount of time it takes to get moving once you see the need to move.

64. Coordination The ability to link various body movements together with your senses. It also includes moving two or more body parts at the same time.

65. Speed The ability to cover a distance in a short period of time.

66. Power The ability to move your body parts swiftly while at the same time applying the maximum force of your muscles.

67. Class Discussion Which set of components should we be most concerned about when it comes to our health? Health Related Fitness Skill Related Fitness

68. The Law of Use That which is used develops and that which is not wastes away! Hypertrophy – Muscle becomes larger/stronger Atrophy – Muscle becomes smaller/weak

69. We can participate in many sports in high school, but most of us will not continue to be on an organized team after graduation. Lifetime activities are activities that you can participate in during any phase of your lifetime. Examples Golf Tennis Walk/Jog Swimming Biking

70. Lifetime Fitness Happens in Six Step Process Six Steps Happen in 3 Levels

71. Stairway to Lifetime Fitness Steps in first level: Level Of 2. Getting Fit Dependence 1. Doing Activity

72. Stairway to Lifetime Fitness Steps in second level: Level of4. Self-Planning Decision Making 3. Self-Assessment Level Of 2. Getting Fit Dependence 1. Doing Activity

73. Stairway to Lifetime Fitness Steps in third level: Level of 6. Lifetime Fitness Independence5. Lifetime Physical Activity Level of4. Self-Planning Decision Making 3. Self-Assessment Level 2. Getting Fit Of 1. Doing Activity Dependence

74. Five Types of People: Inactive to Active Type 5: “ I am the lifetime exerciser” Type 4: “I am active” Type 3: “I’m planning to be active” Type 2: “I’m thinking about it” Type 1: “Don’t do, don’t plan to” What type are you? Which do you want to be?

75. Objective Questions Why is it important for you to pursue wellness throughout your life? What is body composition? What percentage of body fat should women have? Why is the percentage of body fat for women higher than that needed for men? Describe the steps to healthy weight loss. Explain how involvement in skill-related activities can contribute to the improvement or maintenance of health- related fitness.