1. Fitness Concepts

2. Review What is Physical Activity? Any form of movement that causes your body to use energy using the large muscle groups Many forms of physical activity can improve your level of physical fitness Exercise is… Physical activity with the PURPOSE of improving physical fitness!

3. Physiological Benefits of Physical Activity Physical activity makes the body stronger, increases energy, and improves posture Reduces chronic fatigue and stiffness and can improve motor responses Strengthens muscles and bones and helps reduce risk of injury and many serious diseases

4. Benefits Nervous System More rapid and efficient response to stimuli Improves reaction time Cardiovascular System Strengthens the heart Strong hearts pump blood more efficiently and effectively Respiratory System Breathing becomes more efficient Breathe larger amounts of air Respiratory muscles do not fatigue as quickly Reduces the feeling of being out of breathe

5. VOCABULARY TERM Endorphins chemicals that act as natural painkillers in your body. They also make you feel HAPPY!

6. Psychological Benefits Reduces stress, frustration, and anger Improve mood and decrease risk of depression (release of chemicals in the brain) Positive self-concept (sense of pride and accomplishment in taking care of yourself) Reduces mental fatigue (more oxygen gets to the brain), improving concentration which allows you to think clearly and work more productively Participating in fitness programs with friends is a way to motivate you to stay with the program Builds self-confidence, which helps in coping with social situations (meeting new people) Creates the opportunity to interact and cooperate with others Stress management – enhances relationships with others Social Health Mental/Emotional Health

7. Risks of Physical Inactivity 1 in 3 teens (35%) do not participate in regular vigorous physical activity (20 minutes at least 3 times a week) Vigorous physical activity participation declines from 73% of 9 th graders to 61% of 12 th graders 29% of teens attend a daily physical education class (42% in 1991) Sedentary lifestyle – way of life that involves little physical activity Unhealthful weight gain – linked to many life-threatening conditions such as: cardiovascular disease, type II diabetes, and cancer Osteoporosis – condition characterized by decrease in bone density, producing porous and fragile bones Inability to manage stress Lack of opportunities to meet and form friendships with others who value living a physically active lifestyle Hypokinetic Conditions: The lifestyle diseases

8. Physical Activity and Weight Control Over ½ of American adults and 14% of teens are overweight (linked to sedentary lifestyles and overeating) The body needs a certain amount of calories (energy) each day to function properly Unused calories are stored as fat Activity increases metabolic rate (body burns more calories) After activity the body slowly returns to normal and burns extra calories for several hours The number of calories burned is mainly dependent upon the type of activity performed

9. Fitting Physical Activity into Your Life The Physical Activity Pyramid It is recommended that teens get 60 minutes of moderate physical activity each day Moderate activity – any activity that gets you moving (i.e. – walking or riding a bike to school) Lifetime physical activities – those activities which you can participate in for your entire life (i.e. – hiking, swimming, golfing, racket sports, bowling) Additional, more intense exercise is recommended 3- 5 times/week for 30 minutes or more.

10. The Five Key Elements of Health Related Fitness 1.Cardiorespiratory Endurance – the ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body’s tissues during long periods of moderate to vigorous activity 2.Muscular strength – amount of force a muscle can exert 3.Muscular endurance – ability of the muscles to perform physical task over a period of time without becoming fatigued 4.Flexibility – ability to move a body part through a full range of motion 5.Body composition – ratio of body fat to lean body tissue (includes muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons)

11. Motor Skills ( AKA Skill Related Components of Fitness ) 1.Speed – How fast can you get from point a to point b 2.Agility – The ability to change directions quickly 3.Coordination – The ability to coordinate multiple body parts (ex: dancer, catching a ball, kicking) 4.Reaction time – The time it takes to recognize and respond to a stimulus. 5.Balance – The ability to maintain an upright position 6.Power – Strength applied quickly. Think explosive activities. (Ex: jumping)

12. Improving Your Fitness

13. How do we improve? Fitness Test – Assess your current abilities Establish goals – Begin with the end in mind! Create a plan of action – Plan and Prioritize Get to work!

14. Step 1: Fitness Testing Various activities and tests can help evaluate your fitness areas so you know your strengths and weaknesses and plan exercise programs accordingly Fitness testing is important for anyone hoping to maintain or improve their current fitness level. – Fitness Testing gives a person a baseline to start from – Indicates strengths and weaknesses – Helps measure progress

15. Cardiorespiratory (Cardiovascular) Endurance Cardiovascular disease is the leading killer in the U.S. A healthy C.V. system is the most effective way of reducing the risk of contracting this disease C.V. health depends on maintaining good C.V. endurance Tests: Step test, Mile, Pacer A Good indication of CV Endurance is Resting Heart Rate. The more in shape your heart is the stronger it becomes. The stronger it is the fewer times it needs to beat each minute to pump blood throughout your body. Your true resting heart rate is the number of times your heart beats at complete rest. What is yours right now?

16. Measuring Muscular Strength and Endurance People need muscular strength for activities that involve lifting, pushing, or jumping and endurance to perform these activities repeatedly Having a high level of fitness in these areas enables you to carry out activities of daily living without being fatigued People with good muscular strength and endurance often have better posture and fewer back problems Tests : Abdominal strength and endurance – curl-ups, Upper body strength and endurance – arm hang/pull-ups

17. Measuring Flexibility Flexibility increases athletic performance, help you feel more comfortable, and reduce the risk of muscle strains and other injuries It also helps prevent lower back problems and makes daily tasks easier. Test: Low back flexibility - sit-and-reach, Shoulder flexibilty - Zipper

18. Body Composition Physical activity along with a healthy diet can improve your physical, mental, and emotional health It is still important to know how much of your body is composed of lean tissue and of fat Carrying too much weight places undo stress on body organs and the skeletal system Test – pinch test (uses calipers) BMI**

19. BMI BMI (Body Mass Index) is a ratio of weight to height. It DOES NOT indicate body fat % and thus is not an extremely accurate measure of body composition. It is useful for comparing an individual to the norms presented. BMI = ( Weight in Pounds ) x 703 (Height in inches) x (Height in inches) BMI Ratings: Below 18.5 = Underweight 18.5 – 24.9 = Normal 25.0 – 29.9 = Overweight 30.0 and Above = Obese **Muscle weighs more than fat SO an individual with a large amount of muscle mass may be rated as overweight or obese on the BMI scale but still have a low Body fat percentage.

20. Body Composition Cont. http://www.youtube.com/watch?v=UFjhmddDPRw&feature=relate d http://www.youtube.com/watch?v=UFjhmddDPRw&feature=relate d – What does 5 pounds of fat look like (4:52) http://www.youtube.com/watch?v=C5MLKSHsLxM underwater weighing (3:50) http://www.youtube.com/watch?v=zKtaagzIEGE&feature=related body pod (7:37) http://www.youtube.com/watch?v=g3QNLCe4x_I&feature=related skin fold (8:49)

21. Step 2: Set a Goal Goals should be – S – Specific: Can your goal be broken into smaller steps? – M – Measurable: How will you know if you have achieved it? – A – Accessible: Can you attain it? – R – Relevant: It should be meaningful to YOU! – T- Time Bound: Begin with the end in mind. WHEN will you achieve it by?

22. Step 3: Set a Course of Action Use the FITT principle F – Frequency: how often you do plan to do the activity or activities each week? I – Intensity: how hard will you work at the activity per session T – Time/Duration: how much time will you devote to each session T – Type: which activities you select

23. Choose your activities wisely! Cardiorespiratory Endurance – improved through aerobic exercise programs (caution: do not push on if you are unable to during aerobic activity. Consult a physician before starting an exercise program) Muscular Strength and Endurance – improved through anaerobic activities such as weight training, resistance training, and sprinting Flexibility – improved through methodical and regular stretching exercises Body Composition – Improved through a combination of diet and a variety of cardiorespiratory and muscle fitness activities. Skill Related Components – Improved through practice

24. Part 4: Get Moving! Make sure your plan will be effective Six Basics of a Physical Activity Program 9.2.1 – The student will be able to explain selected scientific principles that aid in the improvement of movement skills. (SOL 9.2a)

25. Overload Definition Application Additional Info Progress ion Definition Application Additional Info Specifici ty Definition Application Additional Info Warm- Up Definition Application Additional Info Cool- Down Definition Application Additional Info Six Basics of a Physical Activity Program Work Out Definition Application Additional Info

26. Overload Definition Application Working the body harder than it is normally worked Do a little more than you think you can Overload is required to see any improvement or gains in a particular area. **Target Training Zone** Additional Info

27. Progression Definition Application Additional Info The gradual increase in overload necessary to achieve higher levels of fitness. Little babies learning to walk Progression is required to see continual gains or improvements over time.

28. Specificity Definition Application Additional Info Particular exercises and activities that improve particular areas of health- related fitness. Work the area that needs improvement Arm strength – weight lifting for arms General or full body activities will lead to general overall improvements. Specific training is necessary to see specific gains.

29. Warm-Up Definition Application Additional Info An activity that prepares the muscles for work. Jumping Jacks, Laps Warm-up literally warms the muscles

30. Work Out Definition Application Additional Info The part of an exercise program when the activity is performed at its highest peak Game, Scrimmage, Drills Has to be in the target heart range. Must achieve overload

31. Cool-Down Definition Application Additional Info An activity that prepares the muscles to return to a resting state. Stretching, Walking Just as important as the warm-up