Physical Fitness and Your Health Lindsay Frese Grace Price Desiree Webb Ch. 3: Physical Fitness and your health Lesson 2: Exercise and Fitness

Demographics Grade level :9th Both Boys and Girls Classroom setting with access to fields, courts, and gymnasium (in the school) Provides examples of activities that can be done alone or in groups

What is physical fitness? The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands to unexpected demands

What are the benefits of exercise? –Provides health benefits that last a lifetime. Not only physically but also mental and social sides of your “health triangle” Social health Mental health Physical health

Overview Benefits to Physical Health -exercise and weight control -sedentary vs. non sedentary lifestyles Benefits to Mental/Emotional Health Benefits of Social Health Improving your Health-Related fitness -Cardio respiratory Endurance -Muscular Endurance

Benefits of Physical Health Reduce the feeling of chronic fatigue and stiffness Can improve motor responses Can improve motor responses Strengthens the body’s muscle, skeleton, and other body parts Helps slow the onset of osteoporosis Enhances your immune system

Benefits of Physical Health Exercise contributes to the functioning of the nervous, circulatory, and respiratory systems –Nervous system- improves your reaction time by helping you respond more quickly to stimuli –Circulatory system- strengthens the heart –Respiratory system- breathing works more efficiently and increases your lung capacity

Benefits of Mental/Emotion Health Helps reduce emotional stress May increase creativity by releasing chemicals Can be a healthy outlet for tension, anger or frustration Gives one a sense of pride and accomplishment Contributes to positive self esteem

Benefits of Social Health Exercise enhances your self esteem which increases your preparedness to meet new people with your same interest Exercising with a friend or in a group makes the workout more enjoyable Friends can help to motivate each other to continue an exercise program

Exercise and Weight Control The problem of overweight is related to two concepts: Metabolism- the process by which your body gets energy from food Basal metabolism- the minimum amount of energy required to maintain the life process in the body

Exercise and Weight Control Energy is produced from food and the energy value of food is measured in units of heat called calories Your body requires a minimum amount/ day to maintain itself Calories that are not used are stored as body fat Calories burned depends on the activity done

Burning calories These activities, performed by a 110 lb woman for 10 mins, can burn the following # of cals Activity Calories Activity Calories Sitting quietly 11Walking 41 Playing tennis55Climbing hills 61 Swimming 78Running 97 Playing piano20Dancing 26

Your Weight Calories burned > calories taken in = losing weight Calories burned < calories taken in = gain weight Calories burned = calories taken in = maintain weight

Approaches to Everyday Activities Sedentary Driving to School Taking the elevator Playing video games Using TV remote Non Sedentary Riding bike to School Taking the stairs Playing in a sport activity Getting off your tush and changing the channel manually

Improving your Health-Related Fitness The more muscles and joints you work, the greater the total health gain By adding variety to your workout it places less strain on certain parts of the body 2 Major Types of Exercise: 1) Cardiorespiratory Endurance 2) Muscular Strength, Endurance, and Flexibility

Improving Cardiorespiratory Endurance Two Categories of exercise: Aerobic- vigorous activity in which oxygen is continuously taken in for a period of atleast 20 minutes Ex. jogging, swimming, dancing, cycling, and brisk walking

Example of Aerobic activity Lance Armstrong at the Tour de France

Improving Muscular Strength, Endurance, and Flexibility Anaerobic- intense bursts of activity in which the muscles work so hard that they produce energy without using oxygen Ex. Sprinting, weight training, calisthenics, resistance training Ex. Sprinting, weight training, calisthenics, resistance training

Types of Resistance Training Isometric- activity that uses muscle tension to improve strength with little or no movement of the body part ex. Plank position Isotonic- activity that combines muscle contraction with repeated movement ex. Push ups, pull ups and lifting weights Isokinetic- activity that involves resistance through an entire range of motion ex. Pushing or pulling against a lever

Monitoring your Progress Resting heart rate- the # of times your heart beats/ minute when you’re not active Target heart rate- range in which your heart rate should be during exercise for maximum cardiorespiratory endurance

Finding your target heart rate Activity 1: 1.Find your resting heart rate (HR) by sitting quietly for 5 mins and then taking your pulse 2.Subtract your age from 220 to find your max HR 3.Subtract your resting HR from max HR

Finding your target heart rate 4. Multiply the # from step 3 twice first by 85 % and then by 60 % 5. Add your resting HR to result from step 4 when you multiplied by 85% and 60% 6. The resulting totals represent your total HR. Compare your target HR to your other classmates

Group Discussion Divide into groups of 4 Each group will be distributed one can with a different label from a certain topic Slips of paper will be handed out Each group try to write out as many related concepts to the topic on the can

Review Benefits to Physical Health Benefits to Mental/Emotional Health Benefits of Social Health Exercise and Weight Control Improving your Health-Related fitness -Cardio respiratory Endurance -Muscular Endurance

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