Why is regular physical activity important?

Make a list of physical activities you enjoy.

Make a separate list of physical activities you would like to try, and where you think you can find access to these activities.

Bellwork #4 – 1/13/15

Lifelong FitnessSetting Goals for a Healthy Lifestyle

Physical fitness is the ability to carry out daily tasks easily and have enough energy left to respond to unexpected demands.

Health related fitness◦ Body composition, muscular strength &

endurance, flexibility, and cardio respiratory endurance

Skill related fitness◦ Agility, reaction time, coordination, speed,

balance, and power

Physical Fitness

Helps reduce fatigue and muscle stiffness

Boosts the immune system

Delays the onset of osteoporosis

Helps the body heal faster

Increases the functioning of many systems in the body

Helps control weight

Benefits to Physical Health

Sedentary lifestyle - a lifestyle that requires little or no movement or exercise

Metabolism - process by which your body gets energy from food

Calories - potential energy value from food and is measured in units of heat◦ 1 pound of fat = 3,500 calories◦ Excess calories are stored as fat

Benefits to Physical Health

Benefits to Mental Health◦ Reduces stress and muscle tension◦ Stimulates the creative centers in the brain◦ Builds self-esteem

Benefits to Social Health◦ Learn about cooperation and teamwork◦ Meet new people on a team or at the gym

Benefits to Mental and Social Health

Aerobic Exercise

◦ vigorous activity in which oxygen is taken in for at least 20 minutes at a time

◦ Jogging, aerobic classes, swimming

Anaerobic Exercise

◦ intense bursts of activity in which the muscles work so hard that they produce energy without oxygen

◦ Sprinting, fast break in basketball, football

Improving Health Related Fitness

Isometrics - uses muscles tension with little or no movement of the body part

Isotonics - combines muscle contractions with repeated movements

Isokenetics - involves resistance through an entire range of motion

Types of Anaerobic Exercise

Planning a Fitness ProgramImportant Vocabulary Finding Success

Lifelong fitness: the ability to stay healthy and fit as you age

FITT Formula: frequency, intensity, time, and type of an exercise routine

In order to plan a successful fitness program, you must:

◦ Define your short-term and long-term goals

◦ Start your program◦ Be realistic!◦ Monitor your progress◦ Change as needed

Cross training - a variety of activities to work different body systems and prevent boredom

Overload - to benefit from exercise you must work the body harder than it is normally worked

Progression - a gradual increase in overload to achieve a higher level of fitness

Specificity - certain exercises and activities to improve particular areas of health-related fitness; activities that are specific to your sport.

Planning a Fitness Program

FREQUENCY: ◦ Exercise at least 3-5 times a week ◦ Spread out your exercises throughout the week to

avoid injury INTENSITY:

◦ Gradually increase the difficulty over time TIME:

◦ Limit your time in the beginning to only 10 or 15 minutes a day

◦ Gradually increase over time TYPE

◦ Make sure to have some variety!

The FITT Formula

Warm-Up

5 – 10 Minutes

Slowly move muscles to be used in workout.

Stretch

5 – 10Minutes

Stretch muscles to be used in workout.

Cardio-respirato

ry

20 – 30Minutes

Exercise in target heart rate range.

Strength/Enduranc

e

30 – 45Minutes

Exercises such as

weightlifting.

Cool-Down

5 – 10 Minutes

Move muscles that were used in the workout.

Stretch

5 – 10 Minutes

Stretch muscles

used in the workout.

The Phases of Exercise

Avoiding Injury Most common injuries are that occur from

exercise are to the muscular and skeletal systems.

Minor Exercise-Related Injuries◦ Muscle cramps- is a spasm or sudden tightening

of a muscle; muscle irritation within the muscle from being tired, overworked or dehydrated.

◦ Strain - muscle is being overworked◦ Sprain - injury to tissues surrounding a joint;

ligaments connect bone to bone; strong, cord-like bands that can be stretched or torn.

R.I.C.E procedure is a method for treatment for the injuries above◦ Rest, Ice, Compression, and Elevation

Major Exercise-Related Injuries◦ Fractures- any type of break in the bone; two

parts of the bone have been separated ◦ Dislocations- when a bone slips from its normal

position at a joint. ◦ Tendinitis- when the tendons, bands that

connect muscle to bone, are stretched or torn

Avoiding Injury

Overexertion – an overworking of the body. Heat cramps - muscles spasms that result from

loss of salt and water through perspiration. Heat exhaustion - overheating resulting in cold,

clammy skin and shock symptoms Heatstroke - the body loses its ability to rid itself

of excess heat through perspiration Frostbite - is a condition that results when the

body tissue becomes frozen Hypothermia - body temperature is dangerously

low

Weather-Related Injuries

In groups, read each case study aloud. Circle key points that promote the healthy

behavior. Underline key points that prohibit the

healthy behavior. On the lines provided, give advice for the

person in the case study. Also make a note of what component of health they are struggling with.

Case Study Activity

Anna has been a dancer for 8 years. She always enjoyed performing and hoped to make it a professional career. Last year, Anna fell during a routine and broke her ankle. She has made a full recovery but is extremely behind with her dancing. She is discouraged and has given up the drive to exercise. What can Anna do to motivate herself and possibly get back into dance?

Case #1 - Anna

Greg and his brothers have never been physically active. He does not enjoy sports because he has never been exposed to them. He feels as though he may embarrass himself if he were to try out for the school team. Greg does enjoy being outdoors, but does not know what activities he can do in order to increase his physical fitness. What advice would you give Greg in order to start exercising?

Case #2 - Greg

Lindsey is an only child. She enjoys playing the piano and painting. She has started to notice that she is not as flexible as she was when she was younger. Since she is not educated on how to increase her flexibility, Lindsey does not worry about improving it. What are some things Lindsey can do in order to increase her flexibility and overall physical health?

Case #3 - Lindsey

Dianne does not enjoy physical activity. She is not interested in sports and finds going to the gym by herself to be boring. Rather than fitting in a workout, Dianne likes to hang out with her friends at the park. What is some advice you would give Dianne in order to motivate her to work out and improve her overall fitness?

Case #4 - Dianne

Ryan likes to find time for physical activity, however he does not have the means to do so at home. He lives too far away from the local gym and does not have equipment at home. Ryan is unaware of the other resources available to him around the community. What are some suggestions you would give Ryan?

Case #5 - Ryan

Tabitha has been an all-star basketball player since she was a young child. She continues to play on school and club teams. While she is an excellent shooter, she has a difficult time keeping up with the other players on the court. What would you tell Tabitha that she needs to work on? What are some exercises or activities that she can work on to improve this?

Case #6 – Tabitha