1. Health-Related Components of Fitness & Benefits of Physical Activity 8 th Grade Health & Fitness Week 2

2. UNIT GOALS Students will understand the physical, social, and mental benefits of physical activity Students will understand the 5 components of fitness and their relationship to overall health Students will understand that being fit in all 5 components of fitness is necessary to live a healthy and productive life

3. Student Objectives By the end of this unit, I will be able to… 1. Describe the physical, social, and mental benefits of physical activity 2. Explain the 5 components of fitness and how they relate to health, performance, and appearance 3. Describe how the 5 components of fitness can be assessed and how I can apply them to everyday life

4. Key Words Component of Fitness Body Composition Cardiorespiratory Endurance Flexibility Resistance Training Muscular Endurance Static Stretches Dynamic Stretches Aerobic Anaerobic Benefit

6. What does this word mean? COMPONENT (noun) A constituent part; element; ingredient. Synonyms: piece, part, section The five components of fitness are important for physical health. Big words are SCARY!!!

7. Understanding “Component” What are the components of a peanut butter and jelly sandwich?

8. Benefits of Physical Activity 1. Physical 2. Mental 3. Social

9. Key Word BENEFIT (noun & verb) (noun) something that is advantageous or good; an advantage (verb) to do good to; be of service to There are physical, mental, and social benefits of regular physical activity.

10. Understanding Key Word “Benefit” What are the benefits of having a birthday?

11. Student Introduction 1. List the 5 Components of Fitness and the definition for each component 2. List 2 things you learned 3. List 2 questions you still have Be ready to share responses with the class Finished? Sit quietly until further instruction.

12. FITNESS Cardiorespiratory Endurance Muscular Endurance Muscular Strength Flexibility Body Composition

13. Component of Fitness #1

14. Cardiovascular System + Respiratory System= Cardiorespiratory System CARDIO + RESPIRATORY Heart and Blood Vessels Nose, mouth, trachea, lungs, & diaphram

15. Cardiorespiratory Endurance The ability of the heart, blood, blood vessels, and lungs to supply enough oxygen and necessary fuel to the muscles during long periods of physical activity.

16. Cardiovascular System Recognition  Worksheet 3.75  Complete together in class

17. heart Capillary bed veins arteries

18. Example Exercises for Improving the Cardiorespiratory System How do you train your cardiorespiratory system to work better?

19. Types of Physical Activity

20. Aerobic vs Anaerobic Exercise

21. Aerobic Exercise “Aerobic” means “with oxygen” Aerobic exercises are long, uninterrupted (no rest) periods of physical activity at a low to moderate level of intensity. The heart is able to supply the muscles with the oxygen needed.

22. Examples of Aerobic Exercise: Distance running, cycling, and lap swimming

23. Anaerobic Exercise Means “without oxygen” Anaerobic exercises are short and performed at a high intensity The heart cannot supply blood and oxygen as fast as muscles use it.

24. Examples of Anaerobic Activities Football Basketball Baseball Sprinting Weight lifting

25. Does that mean that anaerobic exercise is bad? Absolutely NOT! However: It is important to know that aerobic exercise has been shown to have more health benefits than anaerobic exercise.

26. Benefits of Having Cardiorespiratory Endurance (Physical) Stronger heart = efficient heart  Heart can beat at a slower rate and circulate same amount of blood (Physical) Efficient heart = longer time to play!  Allows a person to exercise and play more often for longer periods of time without getting tired (Physical) Endurance training = improves appearance  Body will burn more fat and increase muscle tone (Mental) Improved appearance = sense of well-being  Increased self-confidence and self-image (Social) Opportunity to hang out with others

27. Cardiovascular fitness also reduces risk factors associated with… Heart disease Type II diabetes Heart attacks Strokes

28. Assessment Tools: Measuring Cardiovacscular Fitness What fitness test have we performed that measure your cardiovascular fitness levels? Were you in the Healthy Fitness Zones?

29. Circulatory System & Exercise

30. MUSCULAR STRENGTH COMPONENT OF FITNESS # 2

31. Muscular Strength The ability of the muscle or muscles to push or pull with its total force.

32. Muscular Strength & Endurance Strength comes before endurance. Before a brick layer can stack hundreds of bricks a day, they must have the muscular strength to lift the first brick.

33. Example Exercises for Improving Muscular Strength Resistance Training- Any exercise that places additional force against the muscle: Pull-ups Push-ups Curl-ups Weight Lifting 8 reps, heavier weight

34. Measuring Muscular Strength “Maxing out” is one way to test muscular strength, but it is not developmentally appropriate for middle school students.

35. Benefits of Muscular Strength & Endurance (Physical) Improves bone density Aging decreases strength in bones (osteoperosis) (Physical) Enhances physical performance Faster and stronger for longer! (Physical) Improves physical appearance and body composition Muscles act as a tiny furnace that burns fat = more calories burned (Mental & Social) Improves self-confidence (Social) Opportunity to hang out with others

36. MUSCULAR ENDURANCE

37. Muscular Endurance The ability of a person to contract the muscle many times without getting tired.

38. Example Exercises for Improving your Muscular Endurance Resistance Training: any exercise that places additional force against the muscle or muscle group Resistance training with a high number of reps (12) and low weight

39. Benefits of Muscular Strength & Endurance (Physical) Improves bone density Aging decreases strength in bones (osteoperosis) (Physical) Enhances physical performance Faster and stronger for longer! (Physical) Improves physical appearance and body composition Muscles act as a tiny furnace that burns fat = more calories burned (Mental & Social) Improves self-confidence (Social) Opportunity to hang out with others

40. Measuring Muscular Endurance What test have we performed that measure your muscular endurance?

41. You know what they say… “If you don’t use them, you’ll lose them!” Inactivity causes you to lose strength over time.

42. When a person is able to move their joints through full range of motion (ROM). ROM is the amount of movement one can make in a joint.

43. Benefits of Flexibility ( Physical) Injury prevention (Physical & Mental) Prevents post- exercise pain (Mental & Social)Helps relieve emotional tension (Social) Opportunity to hang out with others

44. Examples Exercises for Improving your Flexibility Yoga Static Stretching (holding a stretch in place) Dynamic Stretching (movement while stretching)

45.  Leg swings  Arm circles  Twists  “Frankenstein” walks Involves moving parts of the body continuously while gradually increasing reach

46. Standing/sitt ing quad stretch Hamstring stretch Back Stretch Involves stretching a muscle to the point of mild discomfort by holding it in a maximal stretch for an extended period

47. Measuring Flexibility What test have we performed that measure your flexibility?

48. Body Fat/Body Composition Can be defined as the combination of fat free mass and fat mass. Body Composition: all of the tissues that together make up the body: bone, muscle, skin, fat, and body organs

49. Factors affecting body composition 1. Number of calories eaten (energy in) 2. Amount of activity performed and calories burned (energy out) A healthy diet and physical activity is the best approach to maintaining a healthy level of body composition.

50. Your Body Needs Healthy Levels of Fat to Function! Fat is essential for… Insulation of organs Absorption of vitamins Nerve conduction Energy source

51. Benefit to having healthy body composition (Physical) Reduce risk of… – Heart disease, type II diabetes, high blood pressure, strokes, certain types of cancer (Physical) Improved physical appearance (Mental & Social) Improved self- confidence

52. Measuring Body Fat Skinfold Calipers Bioelectric Impedance Healthy Ranges: 15-18% for men 22-25% for women This means that 15-18% or 22-25% of a person’s body is made up of fat

53. Alternative Ways of Assessing Healthy Weight Body Mass Index (BMI) http://www.cdc.gov/healthyweight/assessing/bmi/childrens_bmi/ab out_childrens_bmi.html#What%20is%20BMI

54. Examples of Physical Benefits of Exercise Strong muscles and bones Healthy cardiorespiratory system (heart and lungs) Healthy body composition (more lean/fat-free mass vs. fat mass) www.health-lesson-plans-teacher.com Can you think of any others?

55. Examples of Mental Benefits Exercise makes you feel energetic It relieves stress Makes you feel happy! It gives you self-confidence Improves memory Improves academic performance www.health-lesson-plans-teacher.com Can you think of any others?

56. Brain Rules by John Medina http://www.brainrules.net/exercise?scene= http://www.brainrules.net/exercise?scene

57. Examples of Social Benefits Exercise allows you to meet new people Exercising with friends may motivate you Provides opportunity for competition www.health-lesson-plans-teacher.com

58. Components of Fitness: Mini Booklet 6 squares of paper – (1) Title page with Name (5) Components of Fitness Information to include: – Component name – Definition of component – Example exercise to improve component – On the back: Draw a picture that would help you to remember the component