The Benefits of Healthy Exercise Habits on Human Physiology THE DO’s and DON’T’S www.health-lesson-plans-teacher.com

5/15/2015 AIM: I Know the Benefits of Healthy Exercise Habits On the Human Body System DO NOW: Answer in your notebook What are some benefits of physical activity that you can think of? www.health-lesson-plans-teacher.com

Homework 1. Identify the 4 components of fitness? 2. What changes occur when you engage in vigorous exercise? 3. List 3 physical benefits of exercise www.health-lesson-plans-teacher.com

CHAPTER VOCABULARY Aerobic respiration-Increased O2, non stop, repetitive, strenuous exercise that last more than 20 minutes Anaerobic respiration-intense physical activity lasts only a few seconds to a few minutes Body Composition-The amount of lean fat compared to lean tissue (bones and muscle Cardio Respiratory endurance: The ability of your heart, blood vessels, and lungs to distribute Oxygen and nutrients www.health-lesson-plans-teacher.com

CHAPTER VOCABULARY Endurance: the capacity of something to last or to withstand wear and tear Exercise: activity requiring physical effort, carried out especially to sustain or improve health and fitness. Fitness: the condition of being physically fit and healthy Flexibility: the quality of bending easily without breaking Hormone: A substance that acts as a chemical messenger in the body Muscular strength endurance: The ability of muscles to keep working for an extending period of time Metabolism: The chemical process by which the body breaks down food to obtain energy www.health-lesson-plans-teacher.com

MYTHES and FACTS No Pain No Gain= Sit-ups will reduce fat in just the stomach area Drinking water before exercise can cause stomach cramps Thin people who do not exercise are likely to have poor heart, lung, and muscular fitness. www.health-lesson-plans-teacher.com

MYTHS & FACTS CONTINUED Woman have less muscle tissue than men. They also have a balance of HORMONE That prevents the development of large muscle mass Hormone: A chemical substance produced in the body that controls and regulates the activity of certain cells or organs) www.health-lesson-plans-teacher.com

4 main health related parts of physical fitness? 1. Cardiorespiratory endurance 2. Muscular strength and endurance 3. Flexibility 4. Body composition www.health-lesson-plans-teacher.com

What is Fitness? Fitness means being fit. What does it mean to be fit? Having energy for the whole day Being able to deal with stress Having self-confidence Maintaining healthy weight www.health-lesson-plans-teacher.com

Physical Benefits of Exercise Strong muscles Strong coordination Healthy heart and lungs Healthy weight www.health-lesson-plans-teacher.com

Identify Physical Benefits: Strong muscles excellent physical benefit Weak muscles benefit of not exercising Healthy heart important physical benefit Unhealthy lungs www.health-lesson-plans-teacher.com

Mental benefits Exercise makes you feel energetic It relieves stress It gives you self-confidence www.health-lesson-plans-teacher.com

Identify Mental Benefits: It relieves stress important mental benefit It gives you self-confidence It gives you the feeling of tiredness false mental benefit www.health-lesson-plans-teacher.com

Social Benefits Exercise allows you to meet new people Friends encourage you Friends motivate www.health-lesson-plans-teacher.com

Identify Social Benefits: Motivation very helpful social benefit New friends exciting social benefit “You can’t do it!” negative and false social benefit www.health-lesson-plans-teacher.com

Develop Muscle Strength Strength means being physically strong To develop strength, you pull or push against force (push or a pull/capacity to do work or cause physical change) Example: - Lifting weights www.health-lesson-plans-teacher.com

DO • Write down your fitness goals. You’re more likely to stick with a program once you have set some specific goals. •. www.health-lesson-plans-teacher.com

DO Assess your current fitness level before starting an exercise program. ( to establish goals that meet your specific fitness needs • Consider talking with your health care provider before embarking on a fitness program, particularly if you are struggling with a health condition such as diabetes or obesity www.health-lesson-plans-teacher.com

DO warm-up before your workout and cool down afterward. • Change your workout routine. If you do the same exercise everyday, you’ll get tired/bored • Work out with a friend. You’ll help motivate each other. • Drink plenty of water before, during and after your workouts. • Start small. Aim for just 10-15 minutes of exercise when you're just starting out www.health-lesson-plans-teacher.com

DONT Don’t overdo it! Try doing too much at once and you’ll burn out quickly. Slowly increase the intensity of your workouts. Don’t • Over-train. Your body needs time to recover in between workouts • Skip breakfast. Eating breakfast will jump-start your metabolism and provide you with the energy you need to get through the day. • Skip stretching. Do it after every workout. • Skimp on sleep. It'll give you the energy you need to focus on your exercises. • Set unrealistic goals. A healthy rate of weight loss is 1-2 pounds per week. If you have 50 pounds to lose, don’t expect it to come off overnight--you’ll set yourself up for disappointment. • Compare your successes and failures to others. Everyone is unique, and what works for some may not work for others. • Work out randomly. Work out on a consistent schedule to maximize the benefits and help you form the habitt. . • Give up. Consider talking with a friend in times of discouragemen www.health-lesson-plans-teacher.com

DON’T • Forget to reward yourself on occasion. Just don't use food as your rewards. One of the most common mistakes first-timers make is taking on too much at once. You’ll be too sore and too tired within a few short days to continue. Always start out slowly, ALWAYS. www.health-lesson-plans-teacher.com

Develop Endurance Endurance means that your muscles can work for a long period of time without getting tired Example: Aerobic exercise Running www.health-lesson-plans-teacher.com

Develop Flexibility Flexibility is the ability to move your joint through full range of motion Stretching exercises will develop flexibility Examples: - Yoga www.health-lesson-plans-teacher.com

Strength and Endurance What will lifting weights will improve? - Muscle strength What will swimming improve for your body? - Muscle endurance www.health-lesson-plans-teacher.com

Flexibility – Feel and Look Good What will yoga improve for your body? Flexibility If you will exercise on the regular basis, how will you feel and look? - Feel energetic and look good www.health-lesson-plans-teacher.com