EXERCISE AND FITNESS Note: This power point presentation was created by McGraw Glencoe Health company. It was downloaded from their free educator’s website. All notes and information are from the “Teen Health” text book series. GREAT, easy to read text books! I have made a few revisions to this presentation

Physical Activity and Fitness In this chapter, you will Learn About… Physical activity and health. The skeletal and muscular systems. The circulatory system. How to develop a personal fitness plan. Sports and physical wellness. Introduce the chapter objectives to students. Each objective represents a lesson within the chapter. Clicking the Health Online icon on the left bar takes you to the URL of Glencoe’s health Web page. The Web page features a Health Inventory to help students evaluate their physical activity and fitness habits. Clicking the Foldables icon on the left bar leads to an activity. In this activity, students will create a Foldable to record the information presented in Lesson 1 about the three elements of fitness.

Physical Activity and Health In this lesson, you will Learn About… The benefits of physical activity. How to increase your strength, endurance, and flexibility.

Physical Activity and You Physical activity is any kind of movement that causes the body to use energy. Participating in regular physical activity: Helps build and maintain healthy bones, muscles, and joints. Helps control weight and reduce fat. Helps keep blood pressure within a healthy range. You should be physically active 30-60 minutes DAILY

Physical Activity and You (cont’d.) The ability to handle the physical work and play of everyday life without becoming tired is known as fitness. Exercise can help you become more fit. Daily physical activity also has MANY other benefits in all areas of one’s self (wellness) Exercising regularly can also help teens develop the skills they will need to play a sport.

Physical Activity and Your Total Health Benefits to physical health: Maintenance of a healthy weight Improved strength and flexibility Better performance of heart and lungs Decreased risk of certain diseases Other benefits of physical activity on physical health include the following: Higher energy level Stronger bones Greater freedom of movement Better coordination Better sleep

Physical Activity and Your Total Health (cont’d.) Benefits to mental/emotional health: Enhanced self-confidence Sharpened mental alertness Reduced stress More relaxed attitude More enjoyment of free time Ask students to think of other benefits of physical activity on mental/emotional health.

Physical Activity and Your Total Health (cont’d.) Benefits to social health: Additional chances to meet new people Opportunities to share common goals with others Increased ability to interact and cooperate with others Opportunities to use talents to help others

Components of Exercise= Strength The first element of fitness is strength, the ability of your muscles to exert a force. It is measured according to the most work the muscles can do at a given time.

Strength (cont’d.) Building strength through physical activity enables you to: Lift heavy objects more easily with less chance of injury. Develop skills for sports and other activities.

Strength-Building Exercises Curl-ups, or crunches, strengthen abdominal muscles. To build strength, gradually increase the number of repetitions during each exercise session. Direct students’ attention to these directions for performing each of the strength-building activities featured on the slide: Curl-ups or crunches. Lie on your back, bend your knees, and put your arms on the floor at your sides. Roll up until your shoulder blades clear the floor. Then lower yourself again. Keep your heels on the floor and tighten your abdomen to flatten the curve in your back. Push-ups. Lie on the floor face down, with your arms bent and your hands flat on the floor under your shoulders. Your fingers should be pointing forward. Push your whole body upward until your arms are straight, lower your body close to the floor without touching it, and repeat. Keep your legs and back straight throughout the exercise. Step-ups. Step up onto a step with your left foot, and then bring up the right foot. Step down with the left foot first, then the right. Repeat, alternating legs. Push-ups strengthen the muscles of your upper arms, back, chest, and shoulders. Step-ups strengthen your leg muscles.

Components of Exercise = Endurance The second element of fitness is endurance, the ability to perform vigorous physical activity without getting overly tired. There are two basic types of endurance: Heart and lung endurance Muscle endurance

Endurance (cont’d.) Heart and lung endurance is the measure of how effectively the heart and lungs work during moderate-to-vigorous physical activity or exercise. Muscle endurance is the ability of a muscle to repeatedly exert a force over a prolonged period of time. Heart and lung endurance is also a measure of how quickly your heartbeat and breathing return to normal when you stop exercising.

Endurance (cont’d.) Two types of exercise can help build endurance: Aerobic exercise—Rhythmic, nonstop, moderate-to-vigorous activity that requires large amounts of oxygen and works the heart. Anaerobic exercise—Intense physical activity that requires little oxygen but involves short bursts of energy.

Endurance (cont’d.) Doing aerobic exercises for a minimum of 20 minutes at least three times a week is the best way to build heart and lung endurance. Examples of aerobic exercises: Walking, jogging, and bicycling Swimming laps Cross-country skiing Ask students to name other examples of aerobic exercises.

Endurance (cont’d.) Anaerobic activities help build and maintain strength and muscle endurance. Examples of anaerobic exercises: Weight lifting Sprinting Ask students to name other examples of anaerobic exercises.

Components of Exercise = Flexibility The third element of fitness is flexibility, the ability to move joints fully and easily. You can increase your flexibility by doing regular, gentle stretching of muscles and joints. Improving flexibility reduces the risk of injury during strength or endurance training.

Stretching Exercises Stand close to a wall and lean toward it, placing your palms against it. Keep one leg bent and the other extended. Keeping the heel of the extended leg on the ground, move your hip forward until you feel a stretch in the calf muscle. Stand with your arm extended behind your back, hand clasped. Raise your arm until you feel tightness in your shoulders and chest. Hold for 20 seconds. These exercises stretch the muscles of the upper body and legs, thereby improving flexibility. Click to display each exercise.

Selecting the Right Exercises To reach your fitness goals, plan a program that is: Convenient. Affordable. Enjoyable. Workouts should include a variety of physical activities to promote balanced fitness.

Selecting the Right Exercises (cont’d.) To add physical activity to your life: Do a variety of aerobic exercises and/or active sports and recreation activities for at least 20 minutes, three to five times a week. Aim to do strength and flexibility exercises two or three times a week. Try not to spend too much time watching television, online, or playing non-active video games. Staying active is important for good health. Have students suggest specific ways to fit physical activity into their lives.