Why is Physical Education so Important?

Benefits of Exercise Gives you more energy Reduces risk of Heart Failure Improves your Fitness Level Helps cope with stress Improves cognitive ability Helps control your appetite Helps fight disease

More Benefits of Exercise Slows down the aging process Promotes life long fitness Improves you self – image Tons of other reasons

5 components of Fitness Cardiovascular Endurance Muscular Strength Muscular Endurance Flexibility Body Composition

Cardiovascular Endurance When? 3 times a week at least 20 – 30 minutes. What? Jogging is great. Key is to get heart rate up. Why? Helps you lose weight Strengthens heart and lunges Increases bone density Reduces risk of heart disease and certain cancers

Muscular Strength When? 3 days a week. What? Moving heavy weight with fewer repetitions. Why? Makes day to day lifting and moving easier Prevents Atrophy Slows the aging process

Muscular Endurance When? 3 times a week What? Moving slightly lighter weights with a little more repetitions and shorting up of the recovery time. Why? Helps with Cardiovascular Health Increases your metabolism.

Flexibility When? 3 times a week What? Stretching, Yoga, Martial Arts Why? Helps with range of motion Decreases the risk of injury Slows the aches and pains associated with old age

Body Composition When? Everyday! What? Do all of the other categories. Get heart rate up to 60 – 85% max. Exercise and Diet influence body composition. Why? Improves your self image To Be Healthy!

BMI and % Body Fat Body Mass Index (BMI) – is a number calculated using a person’s height and weight. Used to screen people for possible health complications. %Body Fat – total weight of all your fat divided by total body weight.

Females Essential Body Fat% is 10 – 13% You are in Healthy Zone if you Body Fat % is between % Within the Healthy Zone Lean - 16 – 21% Healthy - 21 – 25% Above Average - 25 – 29% Overweight 30% and up

Males Essential Body Fat is 2 – 5% You are in the Healthy Zone if your % Body Fat is between 12 – 21% Within the Healthy Zone Lean - 12 – 14% Healthy - 14 – 18% Above Average - 18 – 21% Overweight 21% and Up

Muscle versus Fat 1 lb of fat takes up more space than 2 lbs of muscle. For every pound of extra fat you add, you body makes an additional mile of extra blood vessel, which means your heart has to work harder. Muscle growth speeds up your metabolism. You burn more calories because muscle needs more energy.

Muscle versus Fat

Could these people weigh the same?

Nutrition Balanced Calories Enjoy food, but eat less Avoid oversized portions Foods to Increase ½ Fruit and Veggies ½ grains whole wheat Switch to fat free or low fat milk Foods to Reduce Find choices with less sodium Drink water instead of sugary drinks

Calories Recommended calories a day for school aged teens is (Based on weight & needs) To stay the same weight, Calories intake must = Calories burned. Eat more calories than you burn off and you will gain weight. Extra calories get stored in body as FAT!!!!

Eat this / Not this

Diet without exercise does not work! Body needs protein Body will eat your muscles to get protein Lowers your metabolism – takes longer time to burn off calories. You will lose fat and muscle Scale is not the important number, it is your BMI and your % Body Fat.

Risks of Physical Inactivity Low energy Headaches Shortness of Breathe Overweight & “over fat” Coronary Heart Disease High Blood Pressure Pain and Injuries Muscle Atrophy Depression Accelerated Aging Infectious Diseases Diabetes

Heart Disease #1 killer in America A condition that can occur when cholesterol and other fat deposits in the arteries build up and cause your arteries to narrow, restricting blood flow to the heart. Your heart, like any other muscle, needs a workout to stay strong. Activity and exercise, coupled with a healthy body weight, interact with many other risk factors and help you prevent heart disease.

Obesity

Time to Choose: Do want this to be you?

This?

Or This?

This?

Or This?

Do you want to look like this when you get older?

Or this?

What do we have to do? Make the decision to prolong your life. Need to exercise in class everyday. Learn proper nutrition. Can’t cheat your body. Fact: You are the 1 st generation where you children are not expected to out live your parents.