1. Exercise and Fitness

2. On a separate sheet of paper…
With a partner, list as many reasons for why exercise is important
Each pair will then persuade the class as to why exercise is important
You will have 2 minutes!

3. Why is Exercise important?
Prevents Disease
Reduces risk of heart disease, cancer, high blood pressure, and diabetes.
Improves appearance and can keep you from showing signs of aging.
Improves Stamina
Trains the body to be more efficient
Body uses less energy to perform work

4. Why is Exercise important?
Strengthens and Tones
Develops muscle, bones, and ligaments for increased strength and endurance
Improves posture
Enhances Flexibility
Reduces chance of injury
Improves balance and coordination
Controls Weight
Burns calories

5. Why is Exercise important?
Improves Quality of Life
Reduces stress
Lifts mood
Improves sleep patterns
Look better/feel better = higher self-esteem!

7. The WEIGHT Control formula
If you take in LESS calories than you burn, you will lose weight.
If you take in MORE calories than you burn, you will gain weight.

8. Exercise and Fitness Info..
One pound of fat = 3,500 calories
BMR – Basil Metabolic Rate
The rate at which you use energy when completely at rest
The number of calories that your body would burn if it sat inactive all day and did not eat a single thing all day.

9. Body Mass Index (BMI) BMI Indicator of body fat
Determined by a persons height and weight
Sally’s BMI is 22.1 which is normal for her age
A man 6’4” and 242 pounds has a BMI of 29.5 which is OVERWEIGHT for his age.
Does not take into account muscle
NOT ALWAYS ACCURATE!

11. BMI Underweight = <18.5 Normal weight = 18.5-24.9
Overweight =
Obesity = BMI of 30 or greater

12. Underweight Below the standard weight range for your height
Risks: hard to fight infection due to inadequate nutrients and energy, undernourished which leads to abnormal body functions
Higher risk to develop anemia (low iron)

13. Overweight vs. Obesity
Overweight =heavier than standard weight for your height
Overweight may NOT be risky…
Body composition is a better measure for this
Ex. Football player
Obesity = having excess body fat
Very common in the US
2 reasons for obesity:
1. sedentary lifestyle
2. poor eating habits

14. The Basic Components of Fitness
1. Body Composition
2. Flexibility
3. Muscular Strength
4. Muscular Endurance
5. Cardiorespiratory Endurance

15. Body Composition
Body Composition is the amount of body fat compared to lean tissue, such as muscle and bone.

16. Skin fold calipers Skin Fold Calipers Low cost
Not very effective unless tester is very experienced
Costs may very from .50 to $2

17. Fat Analyzer Fat Analyzer Medium Cost ($100)
Do not make models for young ages
Good Effectiveness rate

18. Underwater Body Weight
High costs
Not very accessible
Very high reliability

19. Flexibility
Flexibility: The ability to move a body part through a full range of motion
Example: Touch toes / Splits

20. Muscular Strength
Muscular Strength: the ability to exert force against resistance
Example: Arm Wrestling

21. Muscular Endurance
Muscular Endurance: The ability of the muscle to keep working over a period of time without getting fatigued
Example: Wall Sit,
Plank

22. Cardiorespiratory Endurance
Cardiorespiratory Endurance: The ability of the heart to send fuel and oxygen to body tissues during long periods of exercise
Examples: Marathon / Triathlon

23. Types of Exercise Aerobic
Oxygen is continuously taken for at least 20 minutes
Examples: jogging, swimming, dancing, cycling
Anaerobic
Intense physical activity that last from a few seconds to a few minutes, during which muscles use up more oxygen than the blood can supply
Examples: 100 meter dash, shot & disc throw, some gymnastics

24. Types of Resistance Training
Isometric
Muscle Tension to increase strength with little or no movement
Example: pushing palms together

25. Types of Resistance Training
Isotonic
Combines muscle contraction with repeated movement
Example: Push-ups , Pull-ups, Weight lifting

26. Types of Resistance Training
Isokinetic
Resistance through an entire range of motion
Example: pushing or pulling on a hydraulic lever
Best overall
type of training
(full range of
Motion!!!)

27. Basic Components of an Exercise Session
Warm – Up
Prepare muscles for work about to come
Workout (FITT)
Frequency
How often you workout
Intensity
How hard you workout
Type of Activity
Vary what you do (Run - Monday/Wednesday, Lift (Tuesday/Thursday)
Time/Duration
Time spent during exercise session
Cool – Down
Do this to return you heart rate back to normal

28. Heart Rates What is RHR? What should an average person’s be at?
Resting Heart Rate
What should an average person’s be at?
72 – 84
What is your RHR? ______
Take pulse for 10 seconds and multiply by 6

29. Heart Rates Cont.. What does this tell you about your fitness level?
50 or under = top athlete
51 – 71 = good athlete
72 – 84 = average
85 or above = needs to start working out

30. Heart Rates Cont…. MHR – Max Heart Rate THR – Target Heart Rate
Formula
220 – your age
THR – Target Heart Rate
220 – your age X .6 and X .85

31. Target Heart Rate Example
15 year old
220 – 15 = 205
205 X .6 = 123
205 X .85 = 174
123 – 174 is the THR