Importance of physical Exercise SUBTITLE

 Come up with 2 other myths about physical activity. Learning log Myth Being thin is a sign of fitness. Fact Appearance is not a good indicator of overall fitness. Thin people who do not exercise are likely to have poor heart, lung, and muscular fitness. : Come up with 2 other myths about physical activity

 How active are you?  Physical activity includes more than sports  Physical Activity  Any movement that requires your large muscle groups to work  60 minutes or more a day for teens  Benefits of physical activity  Physical Benefits  Psychological benefits  Social benefits Benefits of physical activity

Benefits of Physical Activity PhysicalPsychologicalSocial

 Cardiovascular system  Heart & lungs  Receives most benefit  Pumps more blood with less effort  Capillaries increase which decreases blood pressure  Weight Management  Basal metabolic rate-amount of energy your body uses when you are at rest  Active metabolism helps stay at a healthy weight  Unhealthy weight increases risk for  Diabetes  Heart disease  Cancers Physical benefits

 Bone strength  Weight bearing exercises  Exercise that puts stress on muscle and bone  Make bones stronger and denser  Helps prevent osteoporosis  Balance & Coordination  Improves athletic abilities  Reduces risk of injury  Climbing ladders  Carrying something down stairs Physical benefits

 Endorphins  Chemicals that block pain messages from reaching your brain cells  Feelings of satisfaction and pleasure after a good workout  More self confident  Focused  Reduced stress levels  Mental health professional consider physical activity an important part of treatment for depression  Studies have found that regular physical activity improves academic achievement Psychological benefits

 Opportunity to have fun  Sports team  Exercise class  Bond with family or friends  Build new relationships  BECAUSE ITS FUN TO WORKOUT WITH OTHERS THAN BY YOURSELF Social Benefits

 With effort, everyone can become physically fit  Physical fitness  Having the energy and strength to participate in a variety of activities  Components  Cardiorespiratory endurance  Muscular strength  Muscular endurance  Flexibility  Body composition Components of physical fitness

 Heart, lungs, and blood vessels are able to distribute nutrients and oxygen and remove wastes efficiently during prolonged exercise  Poor endurance after light exercise  Short of breath  High heart rate  Regular exercise  Heart becomes stronger  Increases the amount of blood that can be pumped to body  Lungs become more efficient  Deliver oxygen to blood and remove carbon dioxide Cardiorespiratory endurance

 Ability of muscle to produce force  Develop by exerting muscles for short periods of time  Push-ups  Weight lifting  Speed workouts  Moving houses Muscular Strength

 Muscles ability to work for an extended period of time  Develops with repeated actions over an extended period of time  Raking leaves  Rowing  Walking  Running Muscular Endurance

 You need muscular______________ to push a car 2 feet.  You need muscular ____________ to push a bicycle for 2 miles. Learning Log

 Ability to move a joint through its entire range of motion.  Bend, stretch, and twist your body easily  Varies by the joint  Shoulders vs hamstrings  Static stretching  Stretching a muscle beyond its normal limits for a period of seconds while staying stationary  Dynamic stretching  Stretching a muscle beyond normal limits while moving  If done correctly, it can increase flexibility and decrease risk for injury Flexibility

 Amount of fat tissue in your body compared to the amount of lean tissue (muscle & bone)  Weight is not the best indicator  Body Mass Index (BMI)  Skinfold test  Exercise programs cause you to gain weight at first  Muscle weighs more than fat  Muscle is built at beginning of program Body Composition

 What activity will improve all five components of physical activity?  None  Important to participate in a variety of physical activities  Aerobic exercise  Anaerobic exercise  Isometric exercise  Isotonic exercise  Isokinetic exercise Types of physical activity

 Ongoing physical activity that raises your breathing rate and heart rate  Muscles require oxygen during activity to function  Increases the amount of oxygen your body can take in and use  Perform 20 minutes at a time on regular basis  Improves cardiorespiratory endurance  Also improves muscular endurance  Swimming  Running  Walking briskly  Cross country skiing Aerobic exercise

 Intense physical activity that lasts for a few seconds to a few minutes  Muscles do not require oxygen during activity to function  Energy is produced with oxygen present  Anaerobic is so quick that the energy producing process does not have time to be completed  Anaerobic exercise develops muscular strength, muscular endurance, and flexibility  Lifting weights  Push-ups  Sprints Anaerobic exercise

 Describe in your own words the difference between aerobic and anaerobic exercise.  Which do you think is better for you?  What do you do that is aerobic?  What do you do that is anaerobic? Learning log

 Exercise in which muscles contract with very little body movement taking place  Doing on a regular basis will help muscles to develop and get stronger  Push hands together  Pushing against an immovable object Isometric exercise

 Contracting and relaxing muscles through full range of motion  Develops muscular strength and endurance  Pull-ups  Lifting free weights  Dumb bells  Barbells Isotonic exercise

 Muscles contract at a constant rate  Requires fitness machines that provide resistance  Often used for therapy to rebuild muscle after an injury  Isokinetic Isokinetic Isokinetic exercise

 Create an illustrated handout to persuade other teens to get 60 minutes of physical activity every day.  Should show benefits of exercise that are important to teens such as:  Feeling good themselves  Athletic ability  Friends/peers Physical Activity Poster