Physical Fitness and You Presenters: Claire Cannon, Giancarlo Chavez, Lindsey DeLorenze, Ananda Erickson, Morgan Pike
Background Information on the Target Audience Ages: 16-18 Grade Level: Junior and Senior High School Students Setting: Health Education Class
Background Information of Presentation Exercise can reduce the effects of: Stress Stimulate brain activity, Regulate some health concerns Give us an overall appearance of well-being Students will learn the benefits of exercise, brainstorm various activities to meet each of the physical benefits categories, and then present their findings to the class.
Basic Definition Physical Activity: “any bodily movement produced by skeletal muscles, which results in energy expenditure.” Exercise: “Physical activity that is planned, structured, and repetitive, with the purpose to improve or maintain physical fitness.”
Definitions of Fitness “The ability to perform muscular work satisfactorily.” WHO, 1971 “A set of attributes that people have or achieve that relates to the ability to perform physical activity.” CDC, 1985 “The ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy leisure pursuits and to meet unforeseen emergencies.” Presidents Council of Fitness and Sports, 1971.
Physical Fitness and Health Part 1: Components of Physical Fitness Part 2: Benefits of Exercise Part 3: Lifestyle Changes to Increase Physical Activity
Components of Physical Fitness Cardiovascular Endurance Muscular Strength Muscular Endurance Flexibility Body Composition
Cardiovascular Endurance Endurance –is the ability to exercise continuously for extended periods without tiring Aerobic Fitness Level –dependent upon the amount of oxygen which can be transported by the body to the working muscles, and the efficiency of the muscles to use that oxygen
The heart pumps O2 to all organs in the body O2 is used to Convert carbohydrates & fat into energy which is Used to perform physical activities O2 from the air is taken into the lungs and transported to the heart Cardiorespiratory Endurance
Machines and Activities TreadmillsStairclimbers Rowing MachineBicycle
Examples of Activities Walking Jogging Biking Basketball Swimming
Muscular Strength –How much weight can be lifted one time Strength –High weight with low reps (4-8 reps) Strength with Bulk –High weight with low reps and more sets (6 sets of 6 reps) Muscular Endurance –How long you can lift the weight over time Strength –Lower weight with high reps (12-20 reps) –You are still working on muscular strength when you are concentrating on muscular endurance
Muscular Strength Power lifting is usually how people build their overall muscular strength. Muscular strength is utilized by doing as many push-ups, or sit-ups you can do without a time period for the fitness testing.
Tips for Building Muscular Strength Concentrate on activities that work specific muscle groups. A warm-up is crucial to any workout. Rest. One or two days recovery time is necessary for maximum effect and injury prevention. Know your limits! Exercise is only fun if you are not in pain.
Muscular Endurance Test Bench Jump Modified dip (men) Modified push up (women) Abdominal crunch Abdominal curl-up
A percentile rank is given for each exercise according to the number of repetitions performed Muscular Endurance Scoring Table
Flexibility The range of motion that is possible around a joint or joints.
Measuring Flexibility Sit and Reach –sit down, extending both legs, so that both feet are even with the end of the yardstick. Reach with one hand on top of the other as far as you can to get your measurement.
Body Composition The relative amount of muscle, fat, bone, and other vital body parts. –Lean Body Weight –Fatty Tissue
Specific Health Benefits of Exercise Reduce –Heart Disease –Reduce Stroke –High Blood Pressure –Non-insulin Dependent Diabetes –Risk of Premature Death –High Cholesterol
Specific Health Benefits of Exercise Reduce –The risk of developing diabetes –Osteoporosis –Back Pain –Obesity –Psychological Effects (stress)
Part 3: Lifestyle Changes to Increase Physical Activity
What are Some Tips for Being More Active? There are 1440 minutes in every day… Schedule 30 of them for physical activity. * Take the stairs instead of the elevator * Park your car farther away from your destination * Exercise while watching T.V. (Move during commercial break.)