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Physical Activity for life

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Presentation on theme: "Physical Activity for life"— 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. (tied) Kentucky 5. Michigan 10. (tied) Texas 4. Alabama 8. (tied) South Carolina 3. West Virginia 8. (tied) Indiana 2. Louisiana 7. Arkansas 1. Mississippi 6. Oklahoma

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

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 85-95 bpm: Excellent bpm: Good bpm: Fair 126 bpm or more: Needs Improvement

12 Elements of Fitness Muscular Strength Muscular Endurance
The amount of force a muscle can exert Test: Curl-ups: 24 or more (male) 18 or more (female) Muscular Endurance Arm Hang: 12-20 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 Sedentary Activities: INFREQUENTLY!, watching tv, video games Anaerobic Activities: 2-3 days/wk, lifting, push-ups, sit-ups Flexibility Activities: 2 or more days/wk, stretches, yoga Aerobic Activities: 3-5 days week, min/session Cycling, running, dancing Moderate-Intensity Physical Activities: 30 min/day walking, Climbing stairs, gardening

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 Hot, very dry skin Difficulty breathing Sudden collapse MUST CALL AN AMBULANCE!

26 Weather Related Risks Cold-Weather Health Risks Frostbite Hypothermia
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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