1. -Physical Fitness Questionnaire -Components of Physical Activity Notes
Today’s Agenda
-Goals Packet
-Physical Fitness Questionnaire
-Components of Physical Activity Notes
-Heart Rate Game
-Journal

2. Physical Activity

3. 202 calories 180 calories 242 calories
Pop Quiz: Which activity burns the most calories?
#1: 60 minutes of walking
202 calories
#2: 30 minutes of swimming
180 calories
#3: 30 minutes of playing basketball
242 calories
Based on a 120-pound woman

4. What is physical activity?
Movement that uses energy- activities range from walking to lifting weights to playing sports
Promotes health and fitness
Most teens do not get enough physical activity

5. You want me to run?
Exercise - Any activity that makes the body work hard
Physical Fitness - When all body systems are working at their best

6. Inactive Teens
Once U.S. children become teenagers their activity levels decrease significantly
Why?

7. Why should you exercise?
Be healthy for sports
Feel better
Weight control: you can eat more!
(Not that much more)
Strengthens bones
Reduce Stress and Anxiety
Increases Energy!

8. Cheer up, buttercup!
Exercising 3-5 times a week for minutes has been shown to
Elevate mood
Decrease risk of diseases such as diabetes and cancer
Strengthen your ability to
Think
Learn
Practice good judgment

9. Benefits of Physical Activity
Better sleep
Weight control
Bone health
Enhanced immunity
Lower disease risk
Lower risk of depression
Strong self-image

10. Risks of Physical Inactivity
Unhealthy weight gain
Cardiovascular disease
Type 2 diabetes
Cancer
Increased risk of osteoporosis:
Decrease in bone density, producing porous and fragile bones
Reduced ability to manage stress
Decreased opportunities to meet and form friendships with active people who value and live a healthy lifestyle

11. Intensity of Physical Activity
Intensity- how activity affects breathing and heart rate
Low-intensity
Ex. Walking leisurely
Moderate-intensity
Ex. Skateboarding
Vigorous -intensity
Ex. Soccer

12. Rule of Thumb Talk test- simple way to measure intensity
Moderate-intensity: you can talk, but not sing, during activity
Vigorous-intensity: you will not be able to say more than a few words during activity

13. Other Examples Low-intensity activities Moderate-intensity activities
Light housework
Moderate-intensity activities
Walking briskly (> 3 miles/hr), bicycling (< 10 miles/hr), gardening, hiking
Vigorous-intensity activities
Jogging/running, basketball, swimming laps, jumping rope, aerobic dancing, bicycling > 10 miles/hr

14. 5 Components of Fitness Flexibility: Body Composition:
Cardio-respiratory Endurance:
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.
Flexibility:
Ability to move a body part through a full range of motion
Body Composition:
Ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons
Muscle Endurance:
Ability of the muscles to perform physical tasks over a period of time without becoming fatigued.
Muscular Strength:
Amount of force a muscle can exert.

15. How much do I need?
Teens need 1 hour (60 minutes) or more of physical activity every day
Most should be either moderate- or vigorous-intensity aerobic physical activity
Vigorous-intensity activity on at least 3 days per week
Muscle-strengthening and bone-strengthening activity on at least 3 days per week

16. Remember! Drink regardless of whether you are thirsty or not!
Hydration
When you are physically active, it is even more important to stay hydrated.
The best way to stay well- hydrated for exercise is to drink:
Before
During
After
Remember! Drink regardless of whether you are thirsty or not!

17. Why is Proper Hydration Important?
Your body is 60-70% water
Functions of water in the body
Regulates body temperature
Provides nutrients to organs
Transports oxygen to cells
Removes wastes
Protects joints and organs
Need to replace fluid lost through perspiration, urination, bowel movements, breathing, etc.

18. Tips Start slowly, even moderate exercise can be beneficial
Have a fitness buddy
Warm up and cool down
Stretch to avoid injury
STAY HYDRATED!

19. Journal Reflection
Do you think you drink enough water a day? If not how can you be more conscious to ensure you are staying hydrated?

20. https://www.youtube.com/watch?v=PZq_FPq llNs

21. Activity: Stretchercise
First, we need to make a big circle in the center of the room. The teacher will demonstrate different types of stretches and the class will hold the stretch. To release the stretch, the teacher will ask a trivia question. When the correct answer is received, the stretch will be released.

22. First: the basics
Calf stretch

23. First: the basics
quadriceps stretch

24. First: the basics
shoulder stretch

25. First: the basics
neck stretch

26. First: the basics
Calf stretch

27. More to come!