Physical activity is any form of movement that causes your body to use energy.

Presentation on theme: "Physical Activity Mr. DiCicco. Physical Activity Any form of movement that causes your body to use energy Walking to school Playing sports Cleaning/ yard."— Presentation transcript:

1 Physical Activity Mr. DiCicco

2 Physical Activity Any form of movement that causes your body to use energy Walking to school Playing sports Cleaning/ yard work Benefits physical, mental/ emotional, and social components of health

3 Physical Benefits of Exercise Exercise: planned physical activity that is repetitive in nature and improves/ maintains physical fitness

4 Exercise controls weight Exercise can prevent excess weight gain Exercise burns calories More intense the workout, the more calories your burn EPOC (excess post exercise oxygen consumption) After a workout, your body will consume more calories to return your body back to a normal state (homeostasis)

5 Exercise combats health conditions and diseases Maintains and increases blood flow to all parts of the body, which in turn prevents /lowers the risk of: high blood pressure Cardiovascular diseases Type 2 diabetes Depression Some cancers Arthritis

6 Promotes better sleep Exercise helps you fall asleep faster and get into a deeper sleep

7 Boosts Energy Exercise increases blood flow to most of the body ↑ Blood flow ↑ nutrients ↑ energy

8 Cardiovascular system: Strengthens heart muscle Lowers blood pressure Lowers levels of artery clogging cholesterol Respiratory System: Pulls more oxygen in Lungs absorb more oxygen Musculoskeletal System Strengthens muscles and bones ↓ injury risk Exercise’s affects on body systems

9 Mental/ Emotional Benefits of Exercise Stress relief Endorphins: chemical that makes us relaxed and feel good Mood enhancement Self- Esteem Overall feeling in one’s self Self Efficacy Belief in ability to do something

10 Social Benefits Make new friends Spend time with friends Motivate to stick with a fitness program

11 Sedentary Lifestyle lifestyle with no or irregular physical activity Related Health Problems Obesity Cardiovascular diseases Type 2 diabetes Certain cancers Osteoporosis: disease in which a decrease in bone mass and density which can lead to an increased risk of fracture

Presentation on theme: "Fitness Improvement and Planning. Review What is Physical Activity? Any form of movement that causes your body to use energy using the large muscle groups."— Presentation transcript:

1 Fitness Improvement and Planning

2 Review What is Physical Activity? Any form of movement that causes your body to use energy using the large muscle groups Many forms of physical activity can improve your level of physical fitness Exercise is… Physical activity with the PURPOSE of improving physical fitness!

3 Benefits of Physical Activity Physical activity makes the body stronger, increases energy, and improves posture Reduces chronic fatigue and stiffness and can improve motor responses Strengthens muscles and bones and helps reduce risk of injury and many serious diseases

4 Benefits Nervous System More rapid and efficient response to stimuli Improves reaction time Cardiovascular System Strengthens the heart Strong hearts pump blood more efficiently and effectively Respiratory System Breathing becomes more efficient Breathe larger amounts of air Respiratory muscles do not fatigue as quickly Reduces the feeling of being out of breathe

5 Benefits Reduces stress, frustration, and anger Improve mood and decrease risk of depression (release of chemicals in the brain) Positive self-concept (sense of pride and accomplishment in taking care of yourself) Reduces mental fatigue (more oxygen gets to the brain), improving concentration which allows you to think clearly and work more productively Participating in fitness programs with friends is a way to motivate you to stay with the program Builds self-confidence, which helps in coping with social situations (meeting new people) Creates the opportunity to interact and cooperate with others Stress management – enhances relationships with others Social Health Mental/Emotional Health

6 Risks of Physical Inactivity 1 in 3 teens (35%) do not participate in regular vigorous physical activity (20 minutes at least 3 times a week) Vigorous physical activity participation declines from 73% of 9 th graders to 61% of 12 th graders 29% of teens attend a daily physical education class (42% in 1991) Sedentary lifestyle – way of life that involves little physical activity Unhealthful weight gain – linked to many life-threatening conditions such as: cardiovascular disease, type II diabetes, and cancer Osteoporosis – condition characterized by decrease in bone density, producing porous and fragile bones Inability to manage stress Lack of opportunities to meet and form friendships with others who value living a physically active lifestyle Hypokinetic Conditions: The lifestyle diseases

7 Physical Activity and Weight Control Over ½ of American adults and 14% of teens are overweight (linked to sedentary lifestyles and overeating) The body needs a certain amount of calories (energy) each day to function properly Unused calories are stored as fat Activity increases metabolic rate (body burns more calories) After activity the body slowly returns to normal and burns extra calories for several hours The number of calories burned is mainly dependent upon the type of activity performed

8 Fitting Physical Activity into Your Life The Physical Activity Pyramid It is recommended that teens get 60 minutes of moderate physical activity each day Moderate activity – any activity that gets you moving (i.e. – walking or riding a bike to school) Lifetime physical activities – those activities which you can participate in for your entire life (i.e. – hiking, swimming, golfing, racket sports, bowling) Additional, more intense exercise is recommended 3- 5 times/week for 30 minutes or more.

9 The Five Key Elements of Health Related Fitness 1.Cardiorespiratory Endurance – the ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body’s tissues during long periods of moderate to vigorous activity 2.Muscular strength – amount of force a muscle can exert 3.Muscular endurance – ability of the muscles to perform physical task over a period of time without becoming fatigued 4.Flexibility – ability to move a body part through a full range of motion 5.Body composition – ratio of body fat to lean body tissue (includes muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons)

10 Fitness Testing Various activities and tests can help evaluate your fitness areas so you know your strengths and weaknesses and plan exercise programs accordingly Fitness testing is important for anyone hoping to maintain or improve their current fitness level. – Fitness Testing gives a person a baseline to start from – Indicates strengths and weaknesses – Helps measure progress

11 Cardiorespiratory (Cardiovascular) Endurance Cardiovascular disease is the leading killer in the U.S. A healthy C.V. system is the most effective way of reducing the risk of contracting this disease C.V. health depends on maintaining good C.V. endurance Tests: Step test, Mile, Pacer A Good indication of CV Endurance is Resting Heart Rate. The more in shape your heart is the stronger it becomes. The stronger it is the fewer times it needs to beat each minute to pump blood throughout your body. Your true resting heart rate is the number of times your heart beats at complete rest. What is yours right now?

12 Measuring Muscular Strength and Endurance People need muscular strength for activities that involve lifting, pushing, or jumping and endurance to perform these activities repeatedly Having a high level of fitness in these areas enables you to carry out activities of daily living without being fatigued People with good muscular strength and endurance often have better posture and fewer back problems Tests : Abdominal strength and endurance – curl-ups, Upper body strength and endurance – arm hang/pull-ups

13 Measuring Flexibility Flexibility increases athletic performance, help you feel more comfortable, and reduce the risk of muscle strains and other injuries It also helps prevent lower back problems and makes daily tasks easier. Test: Low back flexibility - sit-and-reach, Shoulder flexibilty - Zipper

14 Body Composition Physical activity along with a healthy diet can improve your physical, mental, and emotional health It is still important to know how much of your body is composed of lean tissue and of fat Carrying too much weight places undo stress on body organs and the skeletal system Test – pinch test (uses calipers) BMI**

15 BMI BMI (Body Mass Index) is a ratio of weight to height. It DOES NOT indicate body fat % and thus is not an extremely accurate measure of body composition. It is useful for comparing an individual to the norms presented. BMI = ( Weight in Pounds ) x 703 (Height in inches) x (Height in inches) BMI Ratings: Below 18.5 = Underweight 18.5 – 24.9 = Normal 25.0 – 29.9 = Overweight 30.0 and Above = Obese **Muscle weighs more than fat SO an individual with a large amount of muscle mass may be rated as overweight or obese on the BMI scale but still have a low Body fat percentage.

16 Improving Your Fitness

17 Improving Fitness Components Cardiorespiratory Endurance – improved through aerobic exercise programs (caution: do not push on if you are unable to during aerobic activity. Consult a physician before starting an exercise program) Muscular Strength and Endurance – improved through anaerobic activities such as weight training, resistance training, and sprinting Flexibility – improved through methodical and regular stretching exercises Body Composition – Improved through a combination of diet and a variety of cardiorespiratory and muscle fitness activities. Skill Related Components – Improved through practice

18 Step 1: Set a Goal Goals should be – S – Specific: Can your goal be broken into smaller steps? – M – Motivational: Is it emotionally charged? Do you have the energy to carry out the goal? – A – Accountable: Can your goal be tracked and accounted for? – R – Responsible? Will your goal cost you friends? Respect from family? Your integrity? goal? – T- Touchable: Can you Can you realistically reach this goal? What will you have to hold as a result?

19 Step 2: Set a Course of Action Choose your activity Type: The activities you choose to utilize to reach your goal should follow the following guidelines and considerations. 1.SPECIFICITY – Choose activities which will give you the kind of fitness improvements you are looking for. 2.Cost – some activities involve a fee to participate or to purchase equipment. 3.Where you live – Do you have access to the facilities you need? 4.Your level of health – health risks (asthma – respiratory disease) may limit your involvement in some types of activities. 5.Time and place – Can you fit these activities into your daily routine 6.Personal safety – do not plan activities that could pose a safety risk 7.Variety: Doing the same activity over and over can become boring and can also pose a risk of injury. Use multiple activities to help keep your interest. 8.Support – It is important to have the support of friends and family when working toward a goal. Do you have someone to do these activities with who will encourage you along the way?

20 Use the FITT principle F – Frequency: how often you do plan to do the activity or activities each week? I – Intensity: how hard will you work at the activity per session T – Time/Duration: how much time will you devote to each session T – Type: which activities you select

21 Part 3: Make sure your plan will be effective Six Basics of a Physical Activity Program 9.2.1 – The student will be able to explain selected scientific principles that aid in the improvement of movement skills. (SOL 9.2a)

22 Overload Definition Application Additional Info Progress ion Definition Application Additional Info Specifici ty Definition Application Additional Info Warm- Up Definition Application Additional Info Cool- Down Definition Application Additional Info Six Basics of a Physical Activity Program Work Out Definition Application Additional Info

23 Overload Definition Application Working the body harder than it is normally worked Do a little more than you think you can Overload is required to see any improvement or gains in a particular area. **Target Training Zone** Additional Info

24 How to accomplish Overload To successfully overload your body you must reach or exceed the Threshold of training The threshold of training is the point at which you are doing more than your body is use to. This can be measured in an number of different ways.

25 Cardiovascular Overload Cardiovascular overload can be measured through timed activities, RPE OR Target Training Zone. The RPE is subjective and can easily be impacted by a person’s mood or intrinsic motivation level. Target training zone is a more accurate measure as you are using heart rate to indicate how hard your body is working.

26 Calculating Target Heart Rate Step 1: Max Heart Rate 220 - _______ = _____________ age Max Heart Rate Step 2: Take Resting Heart Rate into account ___________ - ____________ = _____________ Maximum HR Resting HR Step 3: Calculate Lower limit ____________ x.5 = ___________ + ____________ = _______________ Resting HR Lower Limit Step 4: Calculate Upper Limit _____________ x.85 = ___________ + ___________ = ______________ Resting HR Upper Limit

27 Muscle Overload Muscular Strength – Higher Weight or Resistance Older teens – 40 to 80% and 8+ reps/set Adults – 60 – 90 % 1RM and 3+ reps/set – Lower Repetitions Older teens - 1 or 2 sets of 8-12 reps Adults – 1-3 sets of 3-8 reps with 1-2 min rest between sets Muscular Endurance – Lower Weight or Resistance 20 to 55% 1RM – Higher Repetitions 1 to 3 sets of 11-25 reps for each exercise

28 Flexibility When working to improve flexibility it is important to be VERY careful. It is easy to over-do flexibility training. A good rule is that you should NEVER feel PAIN while doing flexibility exercises. Muscles should be uncomfortable but should not be painful. There are multiple types of stretching 1. ballistic stretching – A series of quick but gentle bouncing or bobbing motions designed to stretch muscles 2. CRAC – An acronym for contract- relax-antagonist-contraction; it is one type of PNF exercise for improving flexibility 3. PNF stretching – A variation of static stretching that involves contracting a muscle before stretching it. 4. Range of motion exercise – Flexibility exercise that is used to maintain the range of motion already present in the joints 5. Static stretching – Stretching slowly as far as possible without pain 6. stretching

29 Progression Definition Application Additional Info The gradual increase in overload necessary to achieve higher levels of fitness. Little babies learning to walk Progression is required to see continual gains or improvements over time.

30 Specificity Definition Application Additional Info Particular exercises and activities that improve particular areas of health- related fitness. Work the area that needs improvement Arm strength – weight lifting for arms General or full body activities will lead to general overall improvements. Specific training is necessary to see specific gains.

31 Warm-Up Definition Application Additional Info An activity that prepares the muscles for work. Jumping Jacks, Laps Warm-up literally warms the muscles

32 Work Out Definition Application Additional Info The part of an exercise program when the activity is performed at its highest peak Game, Scrimmage, Drills Has to be in the target heart range

33 Cool-Down Definition Application Additional Info An activity that prepares the muscles to return to a resting state. Stretching, Walking Just as important as the warm-up

34 Monitoring Your Progress It is always a good idea to chart your progress in a journal (Fitness Logs!) You should include items such as your fitness goals, the F.I.T.T. areas that you included, and how difficult the activities were for you to perform

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