Physical Health What is physical health? Hereditary and Environmental factors play a vital role in determining your physical health. In this unit we will take a look at some of the benefits and consequences of good and poor physical health. We will also learn how different physical activities benefit our body, and how to exercise effectively. Click on a topic below to learn more about the different aspects of physical health. What is physical health? 5 areas of health related fitness Benefits of physical activity Follow the F.I.T.T formula Consequences of inactivity Calculate Target Heart Range

Definition: Physical Health Physical Health can be defined as a state of physical well-being in which an individual is mechanically fit to perform daily activities and duties without any problem and is void of ailments of the body such as disease, obesity, immune deficiency etc.

Benefits of physical activity Being physically active can benefits all four areas of health. Click a photo to find out how physical activity can improve that are of health. Mental physical Emotional Social

Physical Benefits of being active Strengthens the bodies ability to fight disease & infection Strengthens the heart muscle Decreases body fat & blood pressure

Mental/Emotional Benefits of being active Improves self image & esteem Reduces stress, depression, and feelings of anger Releases chemicals in the brain that improve mood and motivation

Social Benefits of physical activity Builds self confidence in social situations Opportunities to interact with others Improved mood makes people want to be around you

Consequences of physical inactivity People who are inactive are living what is called a sedentary lifestyle. You increase the chances of acquiring the following consequences if you live sedentary lifestyle: Cardiovascular Disease Obesity Type 2 Diabetes

Cardiovascular Disease Cardiovascular Disease is the name given any disease that affects the cardiovascular system (heart, blood vessels). A very common cardiovascular disease found in overweight people with sedentary lifestyles is called atherosclerosis. is a buildup of fats and cholesterol (plaque) in artery walls. This buildup can stop blood from transporting vital oxygen and nutrients to the bodies cells. Atherosclerosis

Atherosclerosis

Obesity Obesity is a term used to describe body weight that is much greater than what is healthy. If you are obese, you also have a much higher amount of body fat than is healthy or desirable. The (BMI) is a quick way to determine if your at a healthy weight. body mass index Why can’t we use body weight by itself to determine whether or not someone is overweight or obese?

Answer If we only used body weight to determine if a person is overweight or obese then this person would be considered morbidly obese. Muscle and other tissues have mass and weight. This is why other factors like body fat are used to determine whether or not a person is overweight or obese.

Mr. Peterson’s Height = 6’1” & Weight = 220lbs Use Mr. Peterson’s Height & Weight to find his health risk on the BMI table Mr. Peterson’s Height = 6’1” & Weight = 220lbs Click on Mr. Peterson’s BMI # to advance

Click the ADA icon to learn more about diabetes Type 2 Diabetes When you eat food, the body breaks down all of the sugars and starches into glucose, which is the basic fuel for the cells in the body. Insulin takes the sugar from the blood into the cells. Diabetes is caused by a problem in the way your pancreas makes or uses insulin. Insulin is needed to move blood sugar (glucose) into cells, where it is stored and later used for energy. When you have type 2 diabetes, your fat, liver, and muscle cells do not respond correctly to insulin. This is called insulin resistance. As a result, blood sugar does not get into these cells to be stored for energy. Click the ADA icon to learn more about diabetes

5 Areas of health related fitness Being physically healthy and fit means achieving a healthy level in each of the 5 areas of health related fitness 1. Body composition 2. Flexibility 3. Muscular Strength 4. Muscular Endurance 5. Cardio-respiratory endurance

Body Composition Body composition is the ratio of body fat to lean body tissue. Body composition is measuring how much of your body is made up of fat compared to the rest of the tissues, muscle, bone, water, ligaments, tendons, etc

Flexibility Flexibility is the ability to move a body part through a full range of motion. People who stretch regularly and become more flexible are less likely to suffer injuries like muscle strains.

Muscular Strength Muscular strength is the amount of force a muscle can exert. Exercises like weight lifting, sprinting, that involve short powerful burst of energy are great for muscular strength. These types of exercise are known as anaerobic exercise. What do you notice about the physical build of an athlete who trains mainly in anaerobic exercises?

Muscular Endurance Muscular endurance is the ability of the muscles to do difficult physical tasks over a period of time without becoming fatigued. Aerobic exercises like swimming, cycling, dancing are great for developing muscular endurance What do you notice about the physical build of an athlete who trains mainly in aerobic exercises?

Cardio-Respiratory Endurance Cardio-respiratory endurance is the ability of the heart, lungs, and blood vessels to send fuel & oxygen to the body’s tissues during long periods of vigorous activity Aerobic exercises are great for making the heart and lungs stronger. Why is a normal person’s resting heart rate approx 80bpm, while an elite cyclist is usually below 50bpm?

3 Minute Step Test (Males) Age 18-25 26-35 36-45 Excellent <79 <81 <83 Good 79-89 81-89 83-96 Above Ave 90-99 97-103 Average 100-105 100-107 104-112 Below Ave 106-116 108-117 113-119 Poor 117-128 118-128 120-130 Very Poor >128 >130

3 Minute Step Test (Females) Age 18-25 26-35 36-45 Excellent <85 <88 <90 Good 85-98 88-99 90-102 Above Ave 99-108 100-111 103-110 Average 109-117 112-119 111-118 Below Ave 118-126 120-126 119-128 Poor 127-140 127-138 129-140 Very Poor >140 >1

F.I.T.T FORMULA Frequency Intensity Time Type The F.I.T.T formula is an effective guide to follow when creating an exercise program. Using all elements of the formula will help you see results and ultimately reach your goal!

Why not exercise every single day, more is always better right? Frequency Frequency refers to how often you exercise during the week. In order to achieve health goals most people must exercise at least 3 times a week. Why not exercise every single day, more is always better right?

Intensity Intensity refers to how hard you work during the exercise. Are you sweating? is your heart pounding? If not you may not see the results you want. To get the most benefit from a workout a person should exercise as long as possible in their Why would exercising hard for more than 30 min be especially beneficial to people trying to lose weight? Target Heart Range

Using your Target Heart Range to get results! In order to see results (especially if your goal is weight loss or improved heart and lung function) you need to exercise as much as possible in what is called your target heart range. Target heart range: Measuring heart beats per minute. Target heart range is the most effective zone for improving your fitness and burning calories

Target Heart Range Formula Step 1 Hrmax=220-Age Step 2 Hrmax- RHR=HRmaxReserve Step 3 HrmaxReserve x 80%=THR The first step in finding your target heart rate is to minus your age from the standard number 220. This will give you what is called your Maximum Heart Rate. In step 2 you will subtract your resting heart rate from your Maximum Heart Rate, which is the number you got in step 1. This new number is called your Heart Rate Maximum Reserve. In step 3 you will times your Heart Rate Maximum Reserve by 80%. This gives you your target heart rate. The rate at which your heart should beat per minute during an exercise in order for it to be effective!

Calculate Mr. P’s THR using his Age and Resting Heart Rate Age -30 Resting Heart Rate -60 Step 1: HRmax = 220-Age 220-30 (Age) = 190 Step 2: HRmax – RHR = HRmaxReserve 190-60 (RHR) = 130 Step 3: HRmaxReserve x 80% = THR 130 x 80% = 104 (THR)

Time Time refers to the time spent during the workout. Most workouts should be at least 30min. A hard workout that lasts longer than 30min will force the body to attack fat cells for energy, leaving you lighter and leaner! Explain how exercising hard for more than 30 minutes will decrease the size of body fat cells?

TYPE Type refers the type of exercise you perform. If your goal is weight loss you will spend a higher percentage focused on Aerobic exercise. If muscular strength, speed, agility are you goal then you’ll focus your time on Anaerobic exercises.