EXERCISE and LIFELONG FITNESS

The Importance of Physical Activity

The Importance of Physical Activity

The Benefits of Physical Activity Physical Activity- any movement

that requires your large muscle groups to work

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.

Physical Benefits

Cardiovascular System Heart becomes stronger Capillaries in muscles increase Lowers blood cholesterol levels

Physical Benefits

Weight Maintenance Increases BMR Reduces risk of weight associated

diseases

Physical Benefits

Weight Maintenance Increases BMR Reduces risk of weight associated

diseases

Bone Strength Weight bearing activity increases bone

strength and density Decreases chances of osteoporosis

Physical Benefits

Balance and Coordination Improved athletic ability Reduces risk of injury

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

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

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

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

Social Benefits

Bond with family and friends Build new relationships

Components of Fitness

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

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:

Cardiorespiratory Endurance Heart, blood vessels, and lungs are

able to distribute nutrients and oxygen and remove wastes efficiently during prolonged exercise.

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

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

Muscular Strength & Endurance Muscular Strength- The capacity of a

muscle or group of muscles to exert force

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

Flexibility & Body Composition Flexibility- The ability to move a

joint through its’ entire range of motion Helps to reduce risk of injury

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

Types of Physical Activity Aerobic Exercise- ongoing physical

activity that raises your breathing and heart rate.

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

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

Types of Physical Activity Isotonic Exercise- contracting and

relaxing your muscles through the full range of a joint’s motion.

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

Let’s Review…• What is physical activity? Name 3

physical activities that are not sports.

Let’s Review…• What is physical activity? Name 3

physical activities that are not sports.

• What are the physical benefits of regular physical activity?

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?

Let’s Review…• What are the five components of

physical fitness?

Let’s Review…• What are the five components of

physical fitness?

• How does aerobic exercise differ from anaerobic exercise?

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?

EXERCISE and LIFELONG FITNESS

Setting Goals for Lifelong Fitness

Setting Goals for Lifelong Fitness

Percentage of Teens Who Participate Regularly in Physical Activity

45

50

55

60

65

70

75

9th 10th 11th 12th

MalesFemales

Health Stats

After viewing the chart, what trend does physical activity show for teenagers?

Why do you think this trend is occurring?

Planning a Fitness Program Lifelong Fitness- the ability to stay

healthy and fit as you age

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.

Define Long-Term Goals

Choose activities you enjoy

Define Long-Term Goals

Choose activities you enjoy Vary your activities from day to day

Define Long-Term Goals

Choose activities you enjoy Vary your activities from day to day Combine exercise and social

activities whenever possible

Define Short-term Goals

Immediate goals

Define Short-term Goals

Immediate goals Measurable and attainable

Define Short-term Goals

Immediate goals Measurable and attainable Specific

Define Short-term Goals

Immediate goals Measurable and attainable Specific

“I want to be able to run a mile in 8 minutes”

Develop Your Fitness Plan Make a weekly schedule

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

you

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

you Choose the activities you will do

each day

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

The FITT Formula

The success of your fitness plan depends on four factors:

The FITT Formula

The success of your fitness plan depends on four factors: How often you exercise

The FITT Formula

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

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 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

The FITT Formula

Frequency- how often you exercise

The FITT Formula

Frequency- how often you exercise• 3-5 days a week

The FITT Formula

Frequency- how often you exercise• 3-5 days a week

Intensity- how hard you exercise

The FITT Formula

Frequency- how often you exercise• 3-5 days a week

Intensity- how hard you exercise• Within your target heart rate range

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

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 20-30 minutes per day

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 20-30 minutes per day

Type- type of exercise you choose

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 20-30 minutes per day

Type- type of exercise you choose• Matches the goals of your program

Cross-Training

To prevent boredom and over-use injuries

Cross-Training

To prevent boredom and over-use injuries

Cross-Training incorporates participating in a variety of different types of physical activities

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

Monitor Your Progress

Keep a chart or exercise journal

Monitor Your Progress

Keep a chart or exercise journal Avoid monitoring only weight as

progress

Monitor Your Progress

Keep a chart or exercise journal Avoid monitoring only weight as

progress Muscle weighs more than fat

Monitor Your Progress

Keep a chart or exercise journal Avoid monitoring only weight as

progress Muscle weighs more than fat Track resting heart rate

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

Alter Your Fitness Plan

Progressive Overload-

Alter Your Fitness Plan

Progressive Overload-• Increasing time and/or intensity as the

body adjusts to exercise

Alter Your Fitness Plan

Progressive Overload-• Increasing time and/or intensity as the

body adjusts to exercise

• Plateaus will come

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

Phases of Exercise

Warm-Up and Stretch

Phases of Exercise

Warm-Up and Stretch 5-10 minutes mild activity

Phases of Exercise

Warm-Up and Stretch 5-10 minutes mild activity Increase body temperature

Phases of Exercise

Warm-Up and Stretch 5-10 minutes mild activity Increase body temperature Elevate heart rate

Phases of Exercise

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

The Workout

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.

Cool Down & Stretch

Mild exercise for 5-10 minutes Reduce body temperature Lower heart rate and breathing rate

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

Let’s Review…• What are the steps involved in

developing a successful fitness program?

Let’s Review…• What are the steps involved in

developing a successful fitness program?

• What are the four factors in the FITT Formula?

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?

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?

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.