PRIDE – Health Mr. Theisinger – People Magazine’s Sexiest Man of the Year 1988-Present

Students will be able to…  Explain benefits of physical activity  Define components of fitness  Describe types of physical activity  Develop plans for lifelong fitness  Describe phases of exercise  List safety considerations of exercise  Evaluate risks of performance enhancing substances  Identify ways to prevent over training and injuries

1. Name at least 3 components of fitness. 2. What is the term for energy used at rest? 3. What is the phrase used to describe the ability of muscles to work for an extended period of time? 4. What is the formula/acronym for planning factors of fitness? 5. What is the name for the substance used as a performance enhancing drug? 6. What exercise type requires in the intake of oxygen? 7. What are the 3 domains of benefit from physical activity?

 Importance of Physical Activity  Benefits  Components  Types  Setting Goals for Fitness  Planning a Program  Phases of Exercise  Safety  Exercising Safely  Substances  Sports-Related Injuries

 Benefits of Physical Activity  Physical  Psychological  Social  Components of Fitness  Cardiorespiratory Endurance  Muscular Strength  Muscular Endurance  Flexibility  Body Composition  Types of PA  Aerobic  Anaerobic  Isometric  Isotonic  Isokinetic

 Any movement that requires work of large muscle groups  Benfits are physical, psychological, and social What are some examples you are familiar with?

 Cardiovascular  Heart becomes stronger = less effort for blood flow  Capillaries build and develop  Blood pressure lowers  Blood cholesterol lowers  Weight Maintenance  Basal metabolic rate increases (energy used at rest)  Reduces risk of diabetes, heart disease, and cancers  Bone Strength  Increase strength and density of bones  Lessens chance of osteoporosis  Balance and Coordination  Improves  Reduces risk of injury

 Endorphins – chemicals that block pain messages from reaching brain cells  Released during exercise  Lead to feelings of satisfaction and pleasure  Increases:  Focus  Self-confidence  Decreases:  Stress  Depression

 Provides opportunities for fun  Allows for bonding  Can lead to new positive relationships

Complete the provided graphic organizer on the benefits of physical activity. For each section, provide an explanation of the benefit. Under the graphic, use your synthesized information to write one paragraph that persuades a friend to exercise more often.

 Cardiorespiratory Endurance  Muscular Strength  Muscular Endurance  Flexibility  Body Composition

 Heart, lungs, and blood vessels distribute nutrients and remove wastes adequately during fitness  Regular exercise improves endurance  More blood is pumped as heart muscles become stronger  Lung efficiency develops as endurance builds

 Ability of muscle to produce force  Measured by the amount that can be lifted  Requires exertion of muscles for short periods of time

 Ability of muscles to work for an extended period of time  How many repetitions can be completed is a measure  How long a weight can be held is a measure  Can include everyday activities such as walking or raking

 Moving a joint through its entire rate of motion  Should vary depending upon the joint type  Helps reduce risk of injury

 Best indicator of fitness  BMR - Amount of fat tissue compared to lean tissue (e.g., muscles & bones)  Weight can be gained during lifting

 Aerobic Exercise – ongoing activity that increases breathing and heart rate  Increases oxygen intake  Should be 20 minutes or more  Anaerobic Exercise – intense activity lasting for a few seconds to a few minutes  Development of muscular strength  Isometric Exercise – contraction with very little movement  Strengthens muscles  Isotonic Exercise – contracting and relaxing muscles through range of motion  Develops muscular strength and endurance  Isokinetic Exercise – muscle contraction at a constant rate  Fitness machines that provide resistance

AerobicAnaerobicIsometricIsotonicIsokinetic

1. What are 3 physical activities that are not sports? 2. What are 4 physical benefits of physical activity? 3. What are 3 psychological benefits of physical activity? 4. What are 2 social benefits of physical activity? 5. What are the 5 types of physical activity? 6. What is the best way to measure the fitness of an individual?

 Planning a Program  Define Long-Term Goals  Define Short-Term Goals  Develop Plan  FITT Formula  Monitor Progress  Alter As Necessary  Phases of Exercise  Warming Up & Stretching  The Workout  Cooling Down & Stretching

 There is a need to stay healthy and fit as you age  Definition of a goals with a plan will aid in lifelong fitness

 Choose activities you enjoy as you age  Vary activities  Combine activities with social activities

 Focus on areas where you would like to improve  Refer to types of fitness for areas  Make goals specific to allow for measurement  Make goals realistic to motivate yourself  Adjust goals as necessary

 Create a typical schedule of fitness activity  Figure in the best days and times for fitness  Other considerations:  Current health  Budget  Where you live

 Allows you to evaluate and improve components of fitness  Frequency – amount of times per week  Intensity – how hard you are working out  Time – amount spent on working out  Type – should correspond to goals but also vary

 Identify areas to measure components of fitness  Chart fitness regularly to analyze results  Be aware that weight gain may occur as muscles build  Use resting heart rate as indicator of fitness

 Increase components of FITT formula to adjust for body and endurance changes  Include healthy eating habits into your plan

 Warming Up – 5 to 10 minutes of slow movement  Stretching – 5 to 10 minutes (if desired)  Workout – follow FITT formula  At least 20 minutes if cardiorespiratory  At least 30 minutes if strength/endurance  Cooling Down – 5 to 10 minutes of slow movement  Stretching – 5 to 10 minutes (if desired)

1. What are the 6 steps of developing a fitness plan? 2. What are the 4 factors of the FITT formula? 3. What are the phases of an exercise session? 4. Would you include stretching in your work outs? Why or why not?

 Exercising Safely  Medical Care  Safety Equipment  Surroundings  Weather  Proper Water & Food  Avoiding Harmful Substances  Dietary Supplements  Anabolic Steroids  Sports-Related Injuries  Overtraining  Injuries

 Medical Care – begin with a visit to the doctor  Safety Equipment – choose equipment for activity  Clothing should be comfortable, unrestricted,  Wear proper footwear  Wear protective gear when appropriate  Surroundings – consider where you live and other people  Weather – begin at a slightly cool temperature and allow for adjustment  Food and Water – be sure to intake adequate amounts

 Dietary Supplements – product contains nutrients that may be lacking in the diet  Many include promises of improved performance  Do not have to undergo testing  No guarantee to claims  May include harmful substances  Anabolic Steroids – artificial forms of hormones such as testosterone  May damage organs  May cause cancer  May cause depression  May lead to sports bans or other punishments

 Overtraining – exercising too long or intensely without rest  Signs:  Fatigue  Nausea  Vomiting  Stick to consistent schedule to avoid  Exercise at comfort level  Sports-Related Injuries – injuries from repetition  Tendonitis  Fractures  Sprains & strains  Use RICE and allow time for healing

1. What is the main factor leading to sports-related injuries? 2. What can be done to treat sports-related injuries? 3. What are anabolic steroids? 4. What are 3 areas to focus on when identifying safety equipment? 5. What are 2 considerations to make when exercising to ensure safety?