Ms Pittelkau

Physical Activity and Fitness

 Physical Activity – any form of movement that causes your body to use energy Examples  Walking to school  Cleaning your room  Playing sports

PPhysical Fitness The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands 60 minutes every day Can strengthen bones and muscles Boost energy level Improve posture

 Exercise Purposeful physical activity that is planned, structured, and repetitive, and that improves or maintains physical fitness Helps maintain healthy weight Reduce risk of many serious diseases

 Cardiovascular system Strengthens heart muscle = pump blood more efficiently Reduces blood pressure Lowers cholesterol  Respiratory system Lungs work more efficiently = pull in more air = increase amount of oxygen delivered to body Activities become easier

 Musculoskeletal system Strengthens bones and muscles = reduces risk of developing fragile bones as you age Strengthened muscles = improved balance and coordination  ites/common_assets/ marketingeduca/busi ness_video/SlowBurn OfExercising.wmv ites/common_assets/ marketingeduca/busi ness_video/SlowBurn OfExercising.wmv video

 Stress Relief Release of endorphins Feeling of well-being, aids relaxation, and relieves physical pain  Mood Enhancement Promotes production of other brain chemicals that combat anxiety and depression

 Better Sleep Moderate activity about 3 hours before bedtime helps you relax and get to sleep more easily  Improved Self-Esteem Can give you a sense of accomplishment Help you look and feel your best

 Great way to make new friends  Spend time with friends you already have  Can motivate you to stick with your fitness program  Help you learn more skills that will improve your relationships (teamwork and sportsmanship)

 Sedentary – involving little physical activity  Puts you at risk for a variety of health problems Unhealthful weight gain/obesity Cardiovascular disease – heart attack/stroke Type 2 diabetes Certain types of cancer Osteoporosis Premature arthritis

SSet aside 1 hour per day SSpread the time out over the day

INSTEAD OF THIS….TRY THIS….  Taking elevator  Using slow blower  Getting a ride to school  Using a shopping cart  Taking car through car wash  Playing video/computer games  Taking the stairs  Shoveling snow  Walking, skating, riding bike  Carrying groceries  Washing by hand  Playing basketball, soccer, or tennis

 Cardiorespiratory endurance Ability of your heart, lungs, and blood vessels to send fuel and oxygen to your tissues during long periods of moderate to vigorous activity  Muscular strength Amount of force your muscles can exert

 Muscular endurance Ability of your muscles to perform physical tasks over a period of time without tiring  Flexibility Ability to move your body parts through their full range of motion Can improve athletic performance Reduces risk of muscle strain and other injuries

 Body composition Ratio of fat to lean tissues in your body Having low overall body fat reduces your risk of CV disease and other health problems associated with being overweight

 Measuring cardiorespiratory fitness 3 min step test  Measuring muscular strength and endurance Partial curl-ups Right-angle push-ups

 Measuring flexibility Sit and reach test  Flexibility of hamstrings and lower back muscles

 Aerobic Exercise All rhythmic activities that use larger muscle groups for an extended period of time Uses exercise to increase heart rate and increases body’s use of oxygen Examples  Jogging, swimming, riding a bike  Anaerobic Exercise Intense, short bursts of activity in which the muscles work so hard that they produce energy without oxygen Examples  Sprinting  Lifting weights

 Aerobic activities increase your heart rate and pump more blood throughout your body  Heart and lungs adapt to demands over time through activity by working more efficiently  Reduces risk of CV disease, manage weight, lower risk of type 2 diabetes

 Multiply your age by 0.7  Subtract that # from 208  Multiply that # by 50% to get minimum HR for moderately intense activity  Multiply 2 nd # by 70% to get maximum HR for moderately intense activity and minimum for vigorous activity  Multiply 2 nd # by 85% to get max target HR for any physical activity Exercising above this is DANGEROUS!

 Age = 29  29 x 0.7 = 20.3  =  * 50% (.5) = (94)  * 70% (.7) = (131)  * 85% (.8) = (160)

 Anaerobic activity The more muscles work, the stronger they will become Resistance or strength training  Free weights, exercise machines, or body weight  Isometric exercises  Muscle tension to improve strength w/ little or no movement  Isotonic exercises  Combine movement of joints with muscle contraction  Isokinetic exercises  Resistance against a muscle as it moves through a range of motion at a steady rate of speed

 Stretching helps flexibility, circulation, posture, and coordination  Also helps ease stress  Reduces risk of injury  Don’t bounce while stretching!

 Exercise helps increase bone density  Lowers risk of osteoporosis  Weight-bearing exercises work with gravity and are good for strengthening bones Strength training Walking, aerobics Dancing