Physical Fitness and Your Health

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Physical Fitness and Your Health

• Lindsay Frese
• Grace Price
• Desiree Webb
• Ch. 3 Physical Fitness and your health
• Lesson 2 Exercise and Fitness

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Demographics

• Grade level 9th
• Both Boys and Girls
• Classroom setting with access to fields, courts,
  and gymnasium (in the school)
• Provides examples of activities that can be done
  alone or in groups

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What is physical fitness?

• The ability to carry out daily tasks easily and
  have enough reserve energy to respond
• to unexpected demands

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What are the benefits of exercise?

• Provides health benefits that last a lifetime.
  Not only physically but also mental and social
  sides of your health triangle

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Overview

• Benefits to Physical Health
• -exercise and weight control
• -sedentary vs. non sedentary lifestyles
• Benefits to Mental/Emotional Health
• Benefits of Social Health
• Improving your Health-Related fitness
• -Cardio respiratory Endurance
• -Muscular Endurance

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Benefits of Physical Health

• Reduce the feeling of chronic fatigue and
  stiffness
• Can improve motor responses
• Strengthens the bodys muscle, skeleton, and
  other body parts
• Helps slow the onset of osteoporosis
• Enhances your immune system

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Benefits of Physical Health

• Exercise contributes to the functioning of the
  nervous, circulatory, and respiratory systems
• Nervous system- improves your reaction time by
  helping you respond more quickly to stimuli
• Circulatory system- strengthens the heart
• Respiratory system- breathing works more
  efficiently and increases your lung capacity

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Benefits of Mental/Emotion Health

• Helps reduce emotional stress
• May increase creativity by releasing chemicals
• Can be a healthy outlet for tension, anger or
  frustration
• Gives one a sense of pride and accomplishment
• Contributes to positive self esteem

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Benefits of Social Health

• Exercise enhances your self esteem which
  increases your preparedness to meet new people
  with your same interest
• Exercising with a friend or in a group makes the
  workout more enjoyable
• Friends can help to motivate each other to
  continue an exercise program

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Exercise and Weight Control

• The problem of overweight is related to two
  concepts
• Metabolism- the process by which your body gets
  energy from food
• Basal metabolism- the minimum amount of energy
  required to maintain the life process in the body

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Exercise and Weight Control

• Energy is produced from food and the energy value
  of food is measured in units of heat called
  calories
• Your body requires a minimum amount/ day to
  maintain itself
• Calories that are not used are stored as body fat
• Calories burned depends on the activity done

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Burning calories

• These activities, performed by a 110 lb woman for
  10 mins, can burn the following of cals
• Activity Calories Activity
  Calories
• Sitting quietly 11 Walking 41
• Playing tennis 55 Climbing hills 61
• Swimming 78 Running 97
• Playing piano 20 Dancing 26

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Your Weight

• Calories burned gt calories taken in losing
  weight
• Calories burned lt calories taken in gain weight
• Calories burned calories taken in maintain
  weight

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Approaches to Everyday Activities

• Sedentary
• Driving to School
• Taking the elevator
• Playing video games
• Using TV remote

• Non Sedentary
• Riding bike to School
• Taking the stairs
• Playing in a sport activity
• Getting off your tush and changing the channel
  manually

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Improving your Health-Related Fitness

• The more muscles and joints you work, the greater
  the total health gain
• By adding variety to your workout it places less
  strain on certain parts of the body
• 2 Major Types of Exercise
• 1) Cardiorespiratory Endurance
• 2) Muscular Strength, Endurance, and
  Flexibility

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Improving Cardiorespiratory Endurance

• Two Categories of exercise
• Aerobic- vigorous activity in which oxygen is
  continuously taken in for a period of atleast 20
  minutes
• Ex. jogging, swimming, dancing, cycling, and
  brisk walking

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Example of Aerobic activity

• Lance Armstrong at the Tour de France

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Improving Muscular Strength, Endurance, and
Flexibility

• Anaerobic- intense bursts of activity in which
  the muscles work so hard that they produce energy
  without using oxygen
• Ex. Sprinting, weight training, calisthenics,
  resistance training

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Types of Resistance Training

• Isometric- activity that uses muscle tension to
  improve strength with little or no movement of
  the body part ex. Plank position
• Isotonic- activity that combines muscle
  contraction with repeated movement ex. Push ups,
  pull ups and lifting weights
• Isokinetic- activity that involves resistance
  through an entire range of motion ex. Pushing or
  pulling against a lever

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Monitoring your Progress

• Resting heart rate- the of times your heart
  beats/ minute when youre not active
• Target heart rate- range in which your heart rate
  should be during exercise for maximum
  cardiorespiratory endurance

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Finding your target heart rate

• Activity 1
• Find your resting heart rate (HR) by sitting
  quietly for 5 mins and then taking your pulse
• Subtract your age from 220 to find your max HR
• Subtract your resting HR from max HR

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Finding your target heart rate

• 4. Multiply the from step 3 twice first by 85
  and then by 60
• 5. Add your resting HR to result from step 4 when
  you multiplied by 85 and 60
• 6. The resulting totals represent your total HR.
  Compare your target HR to your other classmates

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Group Discussion

• Divide into groups of 4
• Each group will be distributed one can with a
  different label from a certain topic
• Slips of paper will be handed out
• Each group try to write out as many related
  concepts to the topic on the can

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Review

• Benefits to Physical Health
• Benefits to Mental/Emotional Health
• Benefits of Social Health
• Exercise and Weight Control
• Improving your Health-Related fitness
• -Cardio respiratory Endurance
• -Muscular Endurance

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The End