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PHYSICAL ACTIVITY FOR LIFE. Benefits of Physical Activity  Makes your body stronger  Increases your energy  Improves your posture  Reduce chronic.

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Presentation on theme: "PHYSICAL ACTIVITY FOR LIFE. Benefits of Physical Activity  Makes your body stronger  Increases your energy  Improves your posture  Reduce chronic."— Presentation transcript:

1 PHYSICAL ACTIVITY FOR LIFE

2 Benefits of Physical Activity  Makes your body stronger  Increases your energy  Improves your posture  Reduce chronic fatigue  Improves motor responses  Helps reduce the risk of many serious diseases

3 Benefits of Physical Activity  Cardiovascular System  Strengthens the heart muscle  Allows the heart to pump more efficiently  Respiratory System  You can breathe larger amounts of air  Muscles used to breathe don’t get tired as easily  Nervous System  Improves reaction time

4 Benefits of Physical Activity  Mental/Emotional Health  Helps reduce stress  Allows you to manage anger or frustration in a healthy way  Increases self-confidence by helping you look and feel better  Gives you a sense of pride and accomplishment  Reduces mental fatigue by bringing more oxygen to the brain

5 Benefits of Physical Activity  Social Health  Helps you cope better in social situations, such as meeting new people  Giving you the opportunity to interact and cooperate with others  Helps you manage stress, which enhances your relationships with others

6 How Active are You?  Some teens do not make physical activity as part of their lives.  Only 6 states require PE in all grades K-12  10 states have established mandated minutes/week for high school physical education  NJ is one of them

7 Dangers of being Sedentary  Sedentary lifestyle  Way of life that involves little physical activity  What can happen?  Unhealthful weight gain Increased risk of Heart disease Increased risk of Cancer Increased risk of Diabetes  Increased risk of Osteoporosis Condition characterized by a decrease in bone density

8 Dangers of being Sedentary  What can happen?  A reduced ability to manage stress  Decreased opportunities to meet and form friendships with active people who value and live a healthy lifestyle

9 10 Fattest and Fittest States  10 Fattest  10. (tied) Kentucky  10. (tied) Texas  8. (tied) South Carolina  8. (tied) Indiana  7. Arkansas  6. Oklahoma  5. Michigan  4. Alabama  3. West Virginia  2. Louisiana  1. Mississippi

10 10 Fattest and Fittest States  10 Fittest  10. California  9. (tied) Washington DC  9. (tied) Idaho  8. New Hampshire  7. Hawaii  6. Minnesota  5. Washington  4. Colorado  2. (tied) Utah  2. (tied) Vermont  1. Oregon

11 Elements of Fitness  Cardiorespiratory Endurance  Ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body’s tissues during long periods of moderate-to-vigorous exercise  Test: Step Test bpm: Excellent bpm: Good bpm: Fair 126 bpm or more: Needs Improvement

12 Elements of Fitness  Muscular Strength  The amount of force a muscle can exert  Test: Curl-ups: 24 or more (male) 18 or more (female)  Muscular Endurance  Test: Arm Hang: sec (male) 7-14 sec (female)

13 Elements of Fitness  Flexibility  The ability to move a body part through a full range of motion  Test: Sit-and-Reach: 8” or more (male) 12” or more (female)

14 Elements of Fitness  Body composition  The ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons  Tests: Skin calipers Water displacement test Impedance Scale Males: 25% or more: danger of CV problems 15%-24%: Average 14%-10%: Good Under 10%: Excellent Females: 30% or more: danger of CV problems 25%-29%: Average 20%-24%: Good 15%-19%: Excellent Under 15%: risk of amenorrhea

15 Finding Your Target Heart Rate  Your target heart rate is your ideal range for your heart rate during aerobic activity  First, find your resting heart rate  Next, find your Maximum Heart Rate: 220-(your age)  Next, subtract your resting heart rate from your max hr.  Find 60% of the previous number: (Max. HR – resting HR) x.60  Then, find 80% of the number from step 2: (Max. HR – resting HR) x.80  Then add your resting heart rate to the numbers in the previous steps  Your should stay in between your target heart rate for ideal results

16 Improving Your Fitness  Aerobic Exercise:  Any activity that uses large muscle groups  Rhythmic in nature  Maintained 10 min/3xday or for min. at one time  Examples: Running, Walking, Swimming, Biking longer distances Dancing

17 Improving Your Fitness  Anaerobic Exercise  Intense short bursts of activity in which muscles work so hard that they produce energy without using oxygen  Examples: Weight-lifting Sprinting

18 Improving Muscular Strength and Endurance  Anaerobic exercises  Resistance training  Isometric exercise: An activity that uses muscle tension to improve muscular strength with little or no movement of the body part Examples: Wall sit Holding a plank position

19 Resistance exercises  Isotonic Exercise  An activity that combines muscle contraction and repeated movement  Examples Push-ups Free weights Pull-ups Sit-ups

20 Resistance Exercises  Isokinetic exercise  An activity in which a resistance is moved through an entire range of motion at a controlled speed  Examples: Using a stationary bike or treadmill

21 Physical Activity Pyramid  This pyramid provides suggestions about how to divide your time when doing various types of physical activity Moderate-Intensity Physical Activities : 30 min/day walking, Climbing stairs, gardening Aerobic Activities: 3-5 days week, min/session Cycling, running, dancing Anaerobic Activities: 2-3 days/wk, lifting, push-ups, sit-ups Flexibility Activities: 2 or more days/wk, stretches, yoga Sedentary Activities: INFREQUENTLY!, watching tv, video games

22 Basics of a Physical Activity Program  All effective fitness programs are based on 3 principles:  Overload Working the body harder than it is normally worked  Progression Gradual increase in overload necessary to achieve higher levels of fitness  Specificity Particular exercises and activities improve particular areas of health-related fitness

23 Stages of a Physical Activity Program  The warm-up  Allows your pulse rate to increase gradually  The workout  Follow the FITT formula Frequency How often you do the activity each week Intensity How hard you work at the activity per session Time/duration How much time you devote to a session Type Which activities you select  The Cool-down  Prepares the muscles to return to a resting state

24 Training and Safety for Physical Activities  Things to keep in mind when starting:  Have a training program for the activity that you choose  Eat nutritiously Food provides the energy necessary for peak performance  Keep hydrated Keeps you more alert and focused Less likely to cramp Endurance is greater  Get adequate rest Getting too little sleep can disrupt the nervous system Slows reaction time Have lack of concentration, get forgetful

25 Weather related risks  Hot weather related risks  Heat cramps  Heat exhaustion An overheating of the body Symptoms: Cold, clammy skin Rapid breathing Rapid pulse and other symptoms of shock  Heat stroke (hyperthermia) Body loses the ability to cool itself down Symptoms: Hot, very dry skin Difficulty breathing Sudden collapse MUST CALL AN AMBULANCE!

26 Weather Related Risks  Cold-Weather Health Risks  Frostbite Body tissues are frozen Avoid it by wearing layers, covering all exposed skin especially the most common areas of frostbite: Ears Face Feet Fingers  Hypothermia Can occur in cold weather, but also wind and rain, or submersion in cold water Body loses its ability to warm itself

27 Protecting yourself from the sun  Try to avoid overexposure to the sun between the hours of 10-4 where it’s at its strongest  Protect skin and eyes with a hat, light colored clothing, and sunglasses  USE SUNSCREEN of SPF of 15 or more. Reapply every 2 hours even on hazy days  Avoid going tanning

28 Injuries  Sprain – injury to the ligaments of the body  Ligament – connects bone to bone  Strain – injury to the tendons and muscles of the body  Tendon – connects muscle to bone  Treating injuries  RICE Rest – stay away from activity until pain subsides Ice – Ice 20 min. every 3 hours for the first 72 hours Compression – wrap the injury with an elastic bandage to keep swelling down Elevation – elevate the injured body part above the heart to keep swelling down

29 Journal Entry  Last month a new piece of legislation has been introduced into Congress that targets the use of Anabolic Steroids.  The bill targets bodybuilding products, often marketed as dietary supplements, that can be found in stores and on the Internet claiming to be all-natural muscle-builders when they actually contain chemically altered versions of anabolic steroids.  What is your opinion on steroid use?  Many professional athletes have been caught using performance enhancing drugs. What do you think would happen if steroid use were legalized?  Write 2 Paragraphs on this topic.


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