Chapter OneChapter One

Why Personal Fitness?Why Personal Fitness?

Why Fitness is a National Concern?Why Fitness is a National Concern?

Overall fitness of young people has declinedOverall fitness of young people has declined Most teenagers have poor eating habitsMost teenagers have poor eating habits Blood pressure readings among teenagers are Blood pressure readings among teenagers are

higher todayhigher today Teenagers have a much higher percentage of body Teenagers have a much higher percentage of body

fatfat If you are overweight as a teen, you will most If you are overweight as a teen, you will most

likely be overweight as an adultlikely be overweight as an adult

HealthHealth

A state of complete physical, mental and A state of complete physical, mental and social well-being that enables you to function social well-being that enables you to function at an optimal level.at an optimal level.

WellnessWellness

““A way to describe the quality of ones life”A way to describe the quality of ones life”

The 5 domains of wellness include:The 5 domains of wellness include: Intellectual fitnessIntellectual fitnessEmotional fitnessEmotional fitnessSocial fitnessSocial fitnessSpiritual fitnessSpiritual fitnessPhysical fitnessPhysical fitness

What is Physical Fitness?What is Physical Fitness?

The ability to:The ability to:Perform your daily activities with vigorPerform your daily activities with vigor

Reduce your risk of health problems related to lack of exerciseReduce your risk of health problems related to lack of exercise

Establish a base for participation in a variety of activitiesEstablish a base for participation in a variety of activities

Health-related Physical FitnessHealth-related Physical Fitness

Having to do with your health Having to do with your health and well-being…includesand well-being…includesCardiorespiratory fitnessCardiorespiratory fitnessFlexibilityFlexibilityMuscular strengthMuscular strengthMuscular enduranceMuscular enduranceBody compositionBody composition

Skill-related Physical FitnessSkill-related Physical Fitness

Having to do with your ability to Having to do with your ability to participate successfully in sports…participate successfully in sports…AgilityAgilityBalanceBalanceCoordinationCoordinationPowerPowerReaction timeReaction timeSpeedSpeed

Factors Determining Your Level of FitnessFactors Determining Your Level of Fitness

Behavior

or

Lifestyle

Motivation

EnvironmentMaturation

Heredity

What does sedentary mean???

Test!!!...not really Test!!!...not really

1. The factor most responsible for your level of fitness is____?2. List the 5 HEALTH related fitness components.3. List the 5 SKILL related fitness components.4. T or F - Regular exercisers are more likely to die of a heart

attack.5. Which of the 5 wellness domains include ability to:

1. Deal with stress and adapt to changes? 2. Think critically about issues and have an active mind?3. Find a purpose in life?4. Assume responsibility for your health?5. Develop meaningful relationships?

Chapter TwoChapter Two

Let’s Get Moving!Let’s Get Moving!

What Physical Activity Can Do for You…Now!What Physical Activity Can Do for You…Now!

Makes you feel more energeticMakes you feel more energetic Overall appearance improvesOverall appearance improves Helps you lose weight and control your appetiteHelps you lose weight and control your appetite Helps you think and concentrate betterHelps you think and concentrate better Helps you relieve tension and relaxHelps you relieve tension and relax Helps you feel better about yourselfHelps you feel better about yourself There are more…what do you think they could There are more…what do you think they could

be?be?

Regular Physical ActivityRegular Physical Activity

Lowers your risk factors for diseaseLowers your risk factors for disease Participating in a variety of activities on a Participating in a variety of activities on a

regular basis will help withregular basis will help withCardiorespiratory fitnessCardiorespiratory fitnessFlexibilityFlexibilityMuscular fitnessMuscular fitnessBody compositionBody composition

Cardiorespiratory FitnessCardiorespiratory Fitness

Reduce risk of heart diseaseReduce risk of heart diseaseLower blood pressureLower blood pressureReduce body fat and increase muscle massReduce body fat and increase muscle massRaise “good” cholesterolRaise “good” cholesterolStrengthen immune systemStrengthen immune systemReduce risk of some types of cancerReduce risk of some types of cancerReduce stressReduce stress

FlexibilityFlexibility

Reduce the risk of injury to muscles or Reduce the risk of injury to muscles or connective tissueconnective tissue

Decrease muscle sorenessDecrease muscle soreness Maintain ease of everyday movementMaintain ease of everyday movement Reduce stressReduce stress

Muscular Fitness (strength & endurance)Muscular Fitness (strength & endurance)

Strengthen bonesStrengthen bones Maintain/increase lean body massMaintain/increase lean body mass Reduce body fatReduce body fat Prevent back painPrevent back pain Improve postureImprove posture

Body CompositionBody Composition

Reduce risk of heart disease, high blood Reduce risk of heart disease, high blood pressure, obesity, diabetes, cancer, stomach pressure, obesity, diabetes, cancer, stomach and intestinal disordersand intestinal disorders

Improve Improve metabolismmetabolism efficiency (all body efficiency (all body processes that allows your cells to live and processes that allows your cells to live and function)function)

Increase energy levelsIncrease energy levels

Moderate ActivityModerate Activity

Medium intensity exercise…like:Medium intensity exercise…like:

1. Walking - brisk1. Walking - brisk

2. Cycling – 10 MPH2. Cycling – 10 MPH

3. Shooting baskets3. Shooting baskets

4. Social dancing – fast, not slow4. Social dancing – fast, not slow

5. House cleaning – quickly5. House cleaning – quickly

Vigorous Physical ActivityVigorous Physical Activity

High intensity exercise…like:High intensity exercise…like:

1. Running1. Running

2. Swimming laps2. Swimming laps

3. Playing basketball3. Playing basketball

4. Jumping Rope4. Jumping Rope

5. Insanity/T-255. Insanity/T-25

6. Circuit training6. Circuit training

7. Cross fit7. Cross fit

Guidelines for ActivityGuidelines for Activity

Adolescents should accumulate Adolescents should accumulate 30 - 60 30 - 60 minutesminutes or or more of more of moderatemoderate intensity physical activity on intensity physical activity on most days, preferably every day of the week…most days, preferably every day of the week…

Remember this…Remember this…

*The higher the intensity the shorter the duration.*The higher the intensity the shorter the duration.

*The lower the intensity, the longer the duration*The lower the intensity, the longer the duration

Make Physical Activity a Habit…Make Physical Activity a Habit…

• Involve family, friends, or neighbors

• Try a variety of activities

• Make activity a part of your life

• Work out to music

• Exercise while watching TV

Test!!!! Not really… Test!!!! Not really…

1. How many minutes of physical activity is recommended for teenagers?2. Give 3 examples of vigorous exercise.3. Give 3 examples of moderate exercise.4. What are the body processes that allow the cells to function properly?