IMPORTANCE OF PHYSICAL EXERCISE SUBTITLE

BENEFITS OF PHYSICAL ACTIVITY ▪ How active are you? ▪ Physical activity includes more than sports ▪ Physical Activity ▪ Any movement that requires your large muscle groups to work ▪ 60 minutes or more a day for teens ▪ Benefits of physical activity ▪ Physical Benefits ▪ Psychological benefits ▪ Social benefits

PHYSICAL BENEFITS ▪ Cardiovascular system ▪ Heart & lungs ▪ Receives most benefit ▪ Pumps more blood with less effort ▪ Capillaries increase which decreases blood pressure ▪ Weight Management ▪ Basal metabolic rate-amount of energy your body uses when you are at rest ▪ Active metabolism helps stay at a healthy weight ▪ Unhealthy weight increases risk for ▪ Diabetes ▪ Heart disease ▪ Cancers ▪ Obesity Obesity

LEARNING LOG ▪ Calculating basal metabolic rate ▪ Women: BMR = ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) ▪ Girl 15 years old, weighs 115, height 5’4”. ▪ 1,385 calories per day ▪ Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years) ▪ Guy 15 years old, weight 155, height 5’ 9”. ▪ 1,805 calories per day

PHYSICAL BENEFITS ▪ Bone strength ▪ Weight bearing exercises ▪ Exercise that puts stress on muscle and bone ▪ Make bones stronger and denser ▪ Helps prevent osteoporosis ▪ Balance & Coordination ▪ Improves athletic abilities ▪ Reduces risk of injury ▪ Climbing ladders ▪ Carrying something down stairs

PSYCHOLOGICAL BENEFITS ▪ Endorphins ▪ Chemicals that block pain messages from reaching your brain cells ▪ Feelings of satisfaction and pleasure after a good workout ▪ More self confident ▪ Focused ▪ Reduced stress levels ▪ Mental health professional consider physical activity an important part of treatment for depression ▪ Studies have found that regular physical activity improves academic achievement

SOCIAL BENEFITS ▪ Opportunity to have fun ▪ Sports team ▪ Exercise class ▪ Bond with family or friends ▪ Build new relationships ▪ BECAUSE IT’S MORE FUN TO WORKOUT WITH OTHERS THAN BY YOURSELF

Be humble but show up and perform! Haylee McKenna

COMPONENTS OF PHYSICAL FITNESS ▪ With effort, everyone can become physically fit ▪ Physical fitness ▪ Having the energy and strength to participate in a variety of activities ▪ 5 Components of Physical Fitness ▪ Cardiorespiratory endurance ▪ Muscular strength ▪ Muscular endurance ▪ Flexibility ▪ Body composition

CARDIORESPIRATORY ENDURANCE ▪ Heart, lungs, and blood vessels are able to distribute nutrients and oxygen and remove wastes efficiently during prolonged exercise ▪ Poor endurance after light exercise ▪ Short of breath ▪ High heart rate ▪ Regular exercise ▪ Heart becomes stronger ▪ Increases the amount of blood that can be pumped to body ▪ Lungs become more efficient ▪ Deliver oxygen to blood and remove carbon dioxide

MUSCULAR STRENGTH ▪ Ability of muscle to produce force ▪ Develop by exerting muscles for short periods of time ▪ Push-ups ▪ Weight lifting ▪ Speed workouts ▪ Moving houses

MUSCULAR ENDURANCE ▪ Muscles ability to work for an extended period of time ▪ Develops with repeated actions over an extended period of time ▪ Raking leaves ▪ Rowing ▪ Walking ▪ Running

FLEXIBILITY ▪ Ability to move a joint through its entire range of motion. ▪ Bend, stretch, and twist your body easily ▪ Varies by the joint ▪ Shoulders vs hamstrings ▪ Static stretching ▪ Stretching a muscle beyond its normal limits for a period of seconds while staying stationary ▪ Dynamic stretching ▪ Stretching a muscle beyond normal limits while moving ▪ If done correctly, it can increase flexibility and decrease risk for injury

BODY COMPOSITION ▪ Amount of fat tissue in your body compared to the amount of lean tissue (muscle & bone) ▪ Weight is not the best indicator ▪ Body Mass Index (BMI) ▪ Skinfold test ▪ Exercise programs cause you to gain weight at first ▪ Muscle weighs more than fat ▪ Muscle is built at beginning of program

Learning Log BMI

TYPES OF PHYSICAL ACTIVITY ▪ What activity will improve all five components of physical activity? ▪ None ▪ Important to participate in a variety of physical activities ▪ Aerobic exercise ▪ Anaerobic exercise ▪ Isometric exercise ▪ Isotonic exercise ▪ Isokinetic exercise

AEROBIC EXERCISE ▪ Ongoing physical activity that raises your breathing rate and heart rate ▪ Muscles require oxygen during activity to function ▪ Increases the amount of oxygen your body can take in and use ▪ Perform 20 minutes at a time on regular basis ▪ Improves cardiorespiratory endurance ▪ Also improves muscular endurance ▪ Swimming ▪ Running ▪ Walking briskly ▪ Cross country skiing

ANAEROBIC EXERCISE ▪ Intense physical activity that lasts for a few seconds to a few minutes ▪ Muscles do not require oxygen during activity to function ▪ Energy is produced with oxygen present ▪ Anaerobic is so quick that the energy producing process does not have time to be completed ▪ Anaerobic exercise develops muscular strength, muscular endurance, and flexibility ▪ Lifting weights ▪ Push-ups ▪ Sprints

ISOMETRIC EXERCISE ▪ Exercise in which muscles contract with very little body movement taking place ▪ Doing on a regular basis will help muscles to develop and get stronger ▪ Push hands together ▪ Pushing against an immovable object

ISOTONIC EXERCISE ▪ Contracting and relaxing muscles through full range of motion ▪ Develops muscular strength and endurance ▪ Pull-ups ▪ Lifting free weights ▪ Dumbells ▪ Barbells

ISOKINETIC EXERCISE ▪ Muscles contract at a constant rate ▪ Requires fitness machines that provide resistance ▪ Often used for therapy to rebuild muscle after an injury ▪ Isokinetic Isokinetic

BASAL METABOLIC RATE WITH ACTIVITY ▪ Women: BMR = ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) ▪ Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years) ▪ If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2 ▪ If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x ▪ If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie- Calculation = BMR x 1.55 ▪ If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x ▪ If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie- Calculation = BMR x 1.9

PHYSICAL ACTIVITY POSTER ▪ Create an illustrated poster to persuade other teens to get 60 minutes of physical activity every day. ▪ Should show benefits of exercise that are important to teens ▪ Appearance ▪ Athletic ability