Why is Physical Education so Important?

Benefits of ExerciseGives you more energy

Reduces risk of Heart Failure

Improves your Fitness Level

Helps cope with stress

Improves cognitive ability

Helps control your appetite

Helps fight disease

More Benefits of ExerciseSlows down the aging process

Promotes life long fitness

Improves you self – image

Tons of other reasons

5 components of Fitness

Cardiovascular Endurance

Muscular Strength

Muscular Endurance

Flexibility

Body Composition

Cardiovascular Endurance

When? 3 times a week at least 20 – 30 minutes.

What? Jogging is great. Key is to get heart rate up.

Why?Helps you lose weightStrengthens heart and lunges Increases bone densityReduces risk of heart disease and certain cancers

Muscular Strength

When? 3 days a week.

What? Moving heavy weight with fewer repetitions.

Why? Makes day to day lifting and moving easierPrevents AtrophySlows the aging process

Muscular EnduranceWhen? 3 times a week

What? Moving slightly lighter weights with a little more repetitions and shorting up of the recovery time.

Why?Helps with Cardiovascular Health Increases your metabolism.

FlexibilityWhen? 3 times a week

What? Stretching, Yoga, Martial Arts

Why?Helps with range of motionDecreases the risk of injurySlows the aches and pains associated with old

age

Body CompositionWhen? Everyday!

What? Do all of the other categories. Get heart rate up to 60 – 85% max. Exercise and Diet influence body composition.

Why? Improves your self image

To Be Healthy!

BMI and % Body Fat

Females Essential Body Fat% is 10 – 13%

You are in Healthy Zone if you Body Fat % is between 16 - 30%

Within the Healthy ZoneLean - 16 – 21%Healthy - 21 – 25%Above Average - 25 – 29%Overweight 30% and up

MalesEssential Body Fat is 2 – 5%

You are in the Healthy Zone if your % Body Fat is between 12 – 21%

Within the Healthy ZoneLean - 12 – 14%Healthy - 14 – 18%Above Average - 18 – 21%Overweight 21% and Up

Muscle versus Fat1 lb of fat takes up more space than 2 lbs of

muscle.

For every pound of extra fat you add, you body makes an additional mile of extra blood vessel, which means your heart has to work harder.

Muscle growth speeds up your metabolism. You burn more calories because muscle needs more energy.

Muscle versus Fat

Could these people weigh the same?

Nutrition

CaloriesRecommended calories a day for school aged

teens is 1600-2400. (Based on weight & needs)

To stay the same weight,

Calories intake must = Calories burned.

Eat more calories than you burn off and you will gain weight.

Extra calories get stored in body as FAT!!!!

Eat this / Not this

Diet without exercise does not work!

Body needs protein

Body will eat your muscles to get protein

Lowers your metabolism – takes longer time to burn off calories.

You will lose fat and muscle

Scale is not the important number, it is your BMI and your % Body Fat.

Risks of Physical Inactivity

Heart Disease#1 killer in America

A condition that can occur when cholesterol and other fat deposits in the arteries build up and cause your arteries to narrow, restricting blood flow to the heart.

Your heart, like any other muscle, needs a workout to stay strong. Activity and exercise, coupled with a healthy body weight, interact with many other risk factors and help you prevent heart disease.

Obesity

Obesity

Time to Choose: Do want this to be you?

This?

Or This?

This?

Or This?

Do you want to look like this when you get older?

Or this?

What do we have to do?Make the decision to prolong your life.

Need to exercise in class everyday.

Learn proper nutrition.

Can’t cheat your body.

Fact:

You are the 1st generation where you children are not expected to out live your parents.