2. Stronger Heart & Lungs The more active you are the stronger your heart & lungs. Aerobic activities are the best activities for your heart. Stroke Volume – amount of blood pumped with each beat. Stronger hearts pump more blood per beat. Cardiac output – amount of blood pumped per minute. * In one minute heart pumps 5 liters /5.25 quarts of blood

3. Working muscles need 3 x the oxygen as resting muscles. Exercise helps increase stroke volume and your heart can beat less to get the same amount of oxygen. A stronger heart can get more oxygen to you with each beat. Resting heart rate goes down because your body gets enough oxygen with less beats – it’s easier on your heart – less work. (student demonstration)

5. Dynamic blood pressure - measures change in blood pressure during the day. Sudden increases are harmful to blood vessels. Exercise can help lower resting & dynamic blood pressure.

7. Because our bones aren’t visible, like our hair or skin, we tend to not think about them. Women who neglect their bones may one day suffer the bone-thinning disease – OSTEOPOROSIS. Osteoporosis Quiz – see how much you know In your 20’s & 30’s you have as much bone as you’ll ever have. If it’s not as strong and dense as it can be, you’ll have less bone deposited in “ your bank”. That means when you enter menopause and rapidly lose bone, your risk of Osteoporosis will be greater. Physical Activity Helps Your Bones

12. Bone is living tissue, made from calcium. Old bone is regularly broken down and replaced with new bone (preventative maintenance to keep our skeleton strong). Three things necessary to build and maintain bone: 1. Estrogen 2. Calcium – 70% women 25-50 don’t get enough 3. Weight-bearing exercise – 60% women 18 and older don’t get the exercise they need.

13. Estrogen – the female hormone, helps bone absorb calcium. During pregnancy, women have hormonal surges where estrogen levels are very high. Women also carry around more weight – both strengthen the bones. The body is also more efficient absorbing calcium to transfer it to the fetus, as well as to the mother’s bones As long as a pregnant woman gets 1,500 mg of calcium a day & stay active, her bones will strengthen.

14. Immediately after delivery estrogen levels dip, and if a mother breast feeds, she can lose bone, especially in the spine. A nursing woman who doesn’t get at least 1,200 – 1,500 mg of calcium a day could lose up to 5 percent of her bone mass. Fortunately, once a woman stops nursing and her estrogen levels return to normal, she can regain lost bone mass is she consumes at least 1,200 mg calcium a day.

15. Calcium – also good for muscle contraction and relaxation, blood pressure, and your immune system. 25 years old and younger : 1,200 – 1,500 mg daily 25-50: 1,100 mg daily Best if calcium comes from food. When that’s not possible, supplements are fine. Supplements that contain calcium citrate or carbonate are most readily absorbed.

16. Exercise lets your bone cells pick up the calcium they need to renew themselves. Bones require a combination of weight-bearing exercise (walking, jogging, etc) which maintains bone and strength- training (lifting weights, carrying child, etc.) which stimulates bone formation. Participating in sports in HS can increase mineral deposits in bones 5-7 %. Swimming and bicycling can keep you healthy but they’re not weight bearing. The activities must “Load the Bones”.

18. Bones - “If you don’t Use It, You Will Lose It”!

19. Are You At Risk for Osteoporosis? Family history Small, thin frame Amenorrhea – lack of menstrual periods during teen years (anorexia, excessive exercise) Smoking Excessive alcohol intake Diet low in calcium and high in sodium Sedentary lifestyle Menopause

21. Calcium Sources

22. Osteoarthritis – movable parts of a joint break down. Stretching helps your joints and helps prevent osteoarthritis.

25. Physical Activity Helps Weight Management Physical activity burns calories and shrinks fat cells. Helps you feel good and less likely to over/under eat. Helps keep a healthy body fat composition ratio – fat to lean tissue. Muscle burns more calories than fat.

28. Body fat: Essential fat – around heart, lungs, liver, kidneys. Protects from injuries and helps body functions. Adipose tissue – fat that accumulates around other internal organs, in muscle, under skin. Large deposits increase risk of heart disease, diabetes, cancer, and arthritis.

29. Bodyfat Composition The only way to determine the amount of fat on a person is by actual measurement of the % body fat. Most American lose muscle tissue as they get older. A person can weigh the same at 55 as they did at 20 but have far more fat on their body at 55. Example: Age 20 - 160 pounds 10.3% - 16 lb fat 144 lb (muscle, bone, organs) Age 55 - 160 pounds 25% - 40 lb fat 120 lb (muscle, bone, organs) % Bodyfat measurements can show if a person is too lean. It is harmful for women to drop below 10-12% bodyfat. % Bodyfat measurements can show that a person who has the correct weight according to height-weight charts and look fit and attractive may find they have too much fat. Their small, under developed, probably little used muscle account for their light weight and small size. They might need to go on an exercise program to replace fat with muscle.

30. % Bodyfat measurement can also show a strong, muscular, athletic person, whose weight is considerably above the height weight chart, has a low % bodyfat. If they lost weight it would be mostly muscle. Their extra weight is muscle and possibly stronger bones which have higher density. Only bodyfat measurements can tell you this. Often, when someone starts an exercise program along with proper nutrition they find their weight isn’t changing much after several months and get discouraged. It they measured their % bodyfat they would see they’re losing fat and replacing it with muscle which weighs more. Men up to 30 - normal 9 – 15% body fat Women up to 30 – normal 14 – 21% body fat On typical fad diets with little exercise, you lose more muscle than fat. If you gain the weight back, you gain more fat and less muscle.

36. Getting Enough Sleep At end of day, body and mind need to wind down and sleep. Need to fall into a restful state where there is little or no conscious activity. Your body need to rebuild tissue and store up energy. Muscles rebuild and become stronger. Need 8-10 hours, more if you’re sick. Heart rate slows down 10-15 beats per minute compared to resting heart rate.

37. Do you sleep like a baby? Most adults need 7-9 hours of sleep a night. The amount of sleep decreases with age. * Babies – newborns might sleep 20 hours a day. * By age four – 12 hours a day * By age ten – 10 hours a day. * Senior citizens – 6-7 hours a day

38. Rodents, hedgehogs, cats and lower primates sleep about two thirds of their lives.

41. Dreams Dreams tell a story. They’re like a TV show, with scenes, character and props. Dreams are egocentric. They almost always involve you. Dreams incorporate things that have happened to you recently. They can also include deep wishes and fears. A noise in the environment is often worked into a dream in some way, giving some credibility to the idea that dreams are simply the brain’s response to random impulses. You usually cannot control a dream – in fact many dreams emphasize your lack of control by making it impossible to run or yell.

43. Sleep Disorders: difficulty falling or staying asleep; falling asleep at inappropriate times, excessive total sleep time, or abnormal behaviors while sleeping. Sleep apnea – more commonly affects obese people, or people with a short neck or small jaw. Breathing stops intermittently during sleep, resulting in person awakened repeatedly. Have problems achieving a prolonged deep sleep. Narcolepsy – Person may suddenly fall asleep without warning. Restless leg syndrome – uncomfortable feeling in legs While sleeping or when relaxed. When you move Legs the feeling goes away.

45. Tips to Help You Sleep Try to keep a regular schedule. Sleeping late on weekends make it harder to fall asleep on Sunday night. If you have a late snack, avoid sugary snacks and make it one that gives off serotonin such as milk; no caffeine! Making the bedroom slightly cool also helps. Try to make the room quiet – some people like soft music, hum of a fan, reading, warm bath, etc. Physical activity should be no later than 3 hours before bedtime.

49. Quiz 1. The activities that are best for your heart? 2. Amount of blood pumped with each beat. 3. Amount of blood pumped per minute. 4. Measures change in blood pressure during the day. 5. Bone thinning disease. 6. What bone is made from. 7. The kind of exercise that stimulates bone formation. 8. Moveable parts of a joint break down. 9. Fat around heart, lungs, liver, and kidneys. Protects from injuries. 10. Fat that accumulates under skin, increases risk of diseases. 11. Two things your body does while you’re sleeping.