1. EXERCISE and LIFELONG FITNESS
The Importance of Physical Activity

2. The Benefits of Physical Activity
Physical Activity- any movement that requires your large muscle groups to work

3. The Benefits of Physical Activity
Physical Activity- any movement that requires your large muscle groups to work
The changes that occur due to physical activity are beneficial to your body, your mind, and your social interactions.

4. Physical Benefits Cardiovascular System Heart becomes stronger
Capillaries in muscles increase
Lowers blood cholesterol levels

5. Physical Benefits Weight Maintenance Increases BMR
Reduces risk of weight associated diseases

6. Physical Benefits Weight Maintenance Bone Strength Increases BMR
Reduces risk of weight associated diseases
Bone Strength
Weight bearing activity increases bone strength and density
Decreases chances of osteoporosis

7. Physical Benefits Balance and Coordination Improved athletic ability
Reduces risk of injury

8. Psychological Benefits
Endorphins
Chemicals that block pain messages from reaching your brain cells
Cause the feelings of satisfaction and pleasure you feel after a workout

9. Psychological Benefits
Endorphins
Chemicals that block pain messages from reaching your brain cells
Cause the feelings of satisfaction and pleasure you feel after a workout
Self-Confidence

10. Psychological Benefits
Endorphins
Chemicals that block pain messages from reaching your brain cells
Cause the feelings of satisfaction and pleasure you feel after a workout
Self-Confidence
Reduced stress levels

11. Psychological Benefits
Endorphins
Chemicals that block pain messages from reaching your brain cells
Cause the feelings of satisfaction and pleasure you feel after a workout
Self-Confidence
Reduced stress levels
Enhances mood

12. Social Benefits
Bond with family and friends
Build new relationships

13. Components of Fitness
Physical Fitness means you have the energy and strength to participate in a variety of activities.

14. Components of Fitness
Physical Fitness means you have the energy and strength to participate in a variety of activities.
There are 5 Components of Physical Fitness:

15. Cardiorespiratory Endurance
Heart, blood vessels, and lungs are able to distribute nutrients and oxygen and remove wastes efficiently during prolonged exercise.

16. Cardiorespiratory Endurance
Heart, blood vessels, and lungs are able to distribute nutrients and oxygen and remove wastes efficiently during prolonged exercise.
Heart pumps more blood per beat

17. Cardiorespiratory Endurance
Heart, blood vessels, and lungs are able to distribute nutrients and oxygen and remove wastes efficiently during prolonged exercise.
Heart pumps more blood per beat
Lungs are more efficient

18. Muscular Strength & Endurance
Muscular Strength- The capacity of a muscle or group of muscles to exert force

19. Muscular Strength & Endurance
Muscular Strength- The capacity of a muscle or group of muscles to exert force
Muscular Endurance- The ability of your muscles to work for an extended period of time

20. Flexibility & Body Composition
Flexibility- The ability to move a joint through its’ entire range of motion
Helps to reduce risk of injury

21. Flexibility & Body Composition
Flexibility- The ability to move a joint through its’ entire range of motion
Helps to reduce risk of injury
Body Composition- the amount of fat tissue in your body as compared to lean tissue

22. Types of Physical Activity
Aerobic Exercise- ongoing physical activity that raises your breathing and heart rate.

23. Types of Physical Activity
Aerobic Exercise- ongoing physical activity that raises your breathing and heart rate.
Anaerobic Exercise- intense physical activity that lasts for a few seconds to a few minutes

24. Types of Physical Activity
Aerobic Exercise- ongoing physical activity that raises your breathing and heart rate.
Anaerobic Exercise- intense physical activity that lasts for a few seconds to a few minutes
Isometric Exercise- an exercise in which muscles contract but very little body movement takes place

25. Types of Physical Activity
Isotonic Exercise- contracting and relaxing your muscles through the full range of a joint’s motion.

26. Types of Physical Activity
Isotonic Exercise- contracting and relaxing your muscles through the full range of a joint’s motion.
Isokinetic Exercise- muscles contract at a constant rate

27. Let’s Review…
What is physical activity? Name 3 physical activities that are not sports.

28. Let’s Review…
What is physical activity? Name 3 physical activities that are not sports.
What are the physical benefits of regular physical activity?

29. Let’s Review…
What is physical activity? Name 3 physical activities that are not sports.
What are the physical benefits of regular physical activity?
What are the psychological and social benefits of physical activity?

30. Let’s Review…
What are the five components of physical fitness?

31. Let’s Review… What are the five components of physical fitness?
How does aerobic exercise differ from anaerobic exercise?

32. Written Response…
In your notebook write today’s date and the following prompt:
Other than team sports, what physical activities do you enjoy or would you consider as part of your physical fitness routine?

33. EXERCISE and LIFELONG FITNESS
Setting Goals for Lifelong Fitness

34. Percentage of Teens Who Participate Regularly in Physical Activity

35. Health Stats
After viewing the chart, what trend does physical activity show for teenagers?
Why do you think this trend is occurring?

36. Planning a Fitness Program
Lifelong Fitness- the ability to stay healthy and fit as you age

37. Planning a Fitness Program
Lifelong Fitness- the ability to stay healthy and fit as you age
To plan a successful fitness program you should define your goals, develop your program, and monitor your progress.

38. Define Long-Term Goals
Choose activities you enjoy

39. Define Long-Term Goals
Choose activities you enjoy
Vary your activities from day to day

40. Define Long-Term Goals
Choose activities you enjoy
Vary your activities from day to day
Combine exercise and social activities whenever possible

41. Define Short-term Goals
Immediate goals

42. Define Short-term Goals
Immediate goals
Measurable and attainable

43. Define Short-term Goals
Immediate goals
Measurable and attainable
Specific

44. Define Short-term Goals
Immediate goals
Measurable and attainable
Specific
“I want to be able to run a mile in 8 minutes”

45. Develop Your Fitness Plan
Make a weekly schedule

46. Develop Your Fitness Plan
Make a weekly schedule
Choose days and times which fit for you

47. Develop Your Fitness Plan
Make a weekly schedule
Choose days and times which fit for you
Choose the activities you will do each day

48. Develop Your Fitness Plan
Make a weekly schedule
Choose days and times which fit for you
Choose the activities you will do each day
Other things to consider:
Your current health status
Your budget
Where you live

49. The FITT Formula
The success of your fitness plan depends on four factors:

50. The FITT Formula
The success of your fitness plan depends on four factors:
How often you exercise

51. The FITT Formula
The success of your fitness plan depends on four factors:
How often you exercise
How hard you exercise

52. The FITT Formula
The success of your fitness plan depends on four factors:
How often you exercise
How hard you exercise
How long you exercise

53. The FITT Formula
The success of your fitness plan depends on four factors:
How often you exercise
How hard you exercise
How long you exercise
The type of exercise you choose

54. The FITT Formula
Frequency- how often you exercise

55. The FITT Formula
Frequency- how often you exercise
3-5 days a week

56. The FITT Formula Frequency- how often you exercise
3-5 days a week
Intensity- how hard you exercise

57. The FITT Formula Frequency- how often you exercise
3-5 days a week
Intensity- how hard you exercise
Within your target heart rate range

58. The FITT Formula Frequency- how often you exercise
3-5 days a week
Intensity- how hard you exercise
Within your target heart rate range
Time- how long you exercise

59. The FITT Formula Frequency- how often you exercise
3-5 days a week
Intensity- how hard you exercise
Within your target heart rate range
Time- how long you exercise
Minimum of minutes per day

60. The FITT Formula Frequency- how often you exercise
3-5 days a week
Intensity- how hard you exercise
Within your target heart rate range
Time- how long you exercise
Minimum of minutes per day
Type- type of exercise you choose

61. The FITT Formula Frequency- how often you exercise
3-5 days a week
Intensity- how hard you exercise
Within your target heart rate range
Time- how long you exercise
Minimum of minutes per day
Type- type of exercise you choose
Matches the goals of your program

62. Cross-Training
To prevent boredom and over-use injuries

63. Cross-Training To prevent boredom and over-use injuries
Cross-Training incorporates participating in a variety of different types of physical activities

64. Cross-Training To prevent boredom and over-use injuries
Cross-Training incorporates participating in a variety of different types of physical activities
Different activities work different muscles

65. Monitor Your Progress
Keep a chart or exercise journal

66. Monitor Your Progress Keep a chart or exercise journal
Avoid monitoring only weight as progress

67. Monitor Your Progress Keep a chart or exercise journal
Avoid monitoring only weight as progress
Muscle weighs more than fat

68. Monitor Your Progress Keep a chart or exercise journal
Avoid monitoring only weight as progress
Muscle weighs more than fat
Track resting heart rate

69. Monitor Your Progress Keep a chart or exercise journal
Avoid monitoring only weight as progress
Muscle weighs more than fat
Track resting heart rate
Track body composition

70. Alter Your Fitness Plan
Progressive Overload-

71. Alter Your Fitness Plan
Progressive Overload-
Increasing time and/or intensity as the body adjusts to exercise

72. Alter Your Fitness Plan
Progressive Overload-
Increasing time and/or intensity as the body adjusts to exercise
Plateaus will come

73. Alter Your Fitness Plan
Progressive Overload-
Increasing time and/or intensity as the body adjusts to exercise
Plateaus will come
Alter your plan to continue making progress

74. Phases of Exercise
Warm-Up and Stretch

75. Phases of Exercise
Warm-Up and Stretch
5-10 minutes mild activity

76. Phases of Exercise Warm-Up and Stretch 5-10 minutes mild activity
Increase body temperature

77. Phases of Exercise Warm-Up and Stretch 5-10 minutes mild activity
Increase body temperature
Elevate heart rate

78. Phases of Exercise Warm-Up and Stretch 5-10 minutes mild activity
Increase body temperature
Elevate heart rate
5-10 minutes of stretching

79. 20-30 Minutes in your Target Heart Rate Zone
The Workout
20-30 Minutes in your Target Heart Rate Zone

80. 20-30 Minutes in your Target Heart Rate Zone
The Workout
20-30 Minutes in your Target Heart Rate Zone
Calculate your own THR Zone using the worksheet provided by your teacher.

81. Cool Down & Stretch Mild exercise for 5-10 minutes
Reduce body temperature
Lower heart rate and breathing rate

82. Cool Down & Stretch Mild exercise for 5-10 minutes
Reduce body temperature
Lower heart rate and breathing rate
Post-Workout Stretch
Alleviate tension built up during exercise
Helps prevent muscle and joint soreness
Repeat stretches from warm-up

83. Let’s Review…
What are the steps involved in developing a successful fitness program?

84. Let’s Review…
What are the steps involved in developing a successful fitness program?
What are the four factors in the FITT Formula?

85. Let’s Review…
What are the steps involved in developing a successful fitness program?
What are the four factors in the FITT Formula?
What are the benefits of Cross-Training?

86. Let’s Review…
What are the steps involved in developing a successful fitness program?
What are the four factors in the FITT Formula?
What are the benefits of Cross-Training?
What are the phases of a work-out?

87. Written Response…
In your notebook write today’s date and the following prompt:
What activities do you enjoy now that could become lifelong activities? Describe how you can use these or other activities to cross-train.