Physical Fitness

Pick up sheet of paper from front

Go to website and fill out questionnaire to see how physically active you are

• http://www.glencoe.com/qe/qe148inv2007.php?qi=3453&state=na

• Time To Sweat

What is Physical Activity?

Anything that gets you moving!

Physical Activity Reduces the risk of• Dying from heart disease or stroke

• Developing high blood pressure, cholesterol & diabetes

• Developing obesity

• Developing osteoporosis – exercise builds strong bones & muscles

• Helps people achieve and maintain a healthy weight

• Reduces feelings of stress, anxiety & depression

• Builds and maintains healthy bones, muscles & joints

• Boosts energy level

• Improves quality of sleep

Benefits of Physical Activity

• 64% of adults are overweight in the U.S.

• Approximately 30% of adults are obese.

• 17 % of children ages 6-18 are overweight.

• Obesity is the second leading cause of unnecessary deaths.• Consumers spend $33 billion a year on the diet industry.• Every year, about 8 million Americans sign up for weight loss programs that offer a quick fix.

National Trends

How Much Exercise Do I Need?

• U.S. Surgeon General, CDCP, American College of Sports Medicine recommends:

• Minimum of 30 minutes• Moderate-intense

physical activity• Most days of the week.

Being Physically Active• Physical Activity – any form of movement that

causes your body to use energy. – Purposeful or routine

• Physical Fitness – the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.

Finding a Balance

Calories in Food > Calories Used = Weight Gain

Calories in Food < Calories Used = Weight Loss

Calories in Food = Calories Used = Weight Control

Making Physical Activity a Part of Your Life.

There are 1440 minutes in every day...

Schedule 30 of them for physical activity.

Components of Fitness?4 Components of Fitness:

– Aerobic– Muscular– Flexibility– Body Composition

Aerobic Fitness

Defined – The body’s ability to take in and use oxygen to produce energy. Aerobic activities make you breathe hard & they increase your heart rate.

Some of these activities include:- Jogging- Walking- Cross-country skiing- Bicycling

Muscular FitnessDefined – The strength and endurance of your muscles.Benefits:• Improve performance• Injury prevention• Improves body composition• Improves self image Some activities include:

- Weight Lifting- Push-Ups

Flexibility

Defined – The ability to bend joints and stretch muscles through a full range of motion.

Some activities include:- Stretching (Sit & Reach)- Warm-up & Cool-down

Body Composition

Defined – The amount of fat tissue relative to other tissue in your body.

- Your body composition is based not on how much you weigh, but rather on how much of your weight is fat as opposed to muscle.

Anaerobic Fitness

• Defined – strengthening muscles by forcing them to work very hard for a brief time: not using oxygen

• Some of these activities include:- Sprinting- Interval Training- Powerlifting- Most sports

Benefits of Physical Activity

• Physical Activity provides health benefits that last a lifetime.

• Makes you stronger• Increases your energy • Improves your posture• Reduces the risk of many serious diseases

Benefits of Physical Activity

• Cardiovascular System– Strengthens the heart muscle, allowing it to pump

blood more efficiently. – Circulation

Benefits of Physical Activity• Respiratory System

– With regular physical activity, your respiratory system begins to work more efficiently. You can breathe larger amounts of air, and muscles do not tire as quickly.

Benefits of Physical Activity

• Nervous System– Helps you respond more quickly to stimuli,

physical activity can improve your reaction time. Especially helpful when driving or cycling.

– Damages from injuries, crashes, collisions, concussions, etc. can permanently effect your nervous system and the physical activity you are able to endure.

– Nervous System

Risks of Physical Activity

• More than one in three teens do NOT participate in regularly vigorous physical activity

• Regular participation in physical activity declines significantly during the teen years, from 73% in 9th graders to 61% in 12th graders.

• Only 29% of teens attend a daily PE class

What is the Best Exercise?

Measuring Physical Activity Intensity – Target Heart RateMaximum Heart Rate (MHR)

220 – AGE = MHR

Target Heart RateMHR X .60 = Minimum Heart RateMHR X .80 = Maximum Heart Rate

Target Heart RateAre you training at the right pace?

220-36= 184 (MHR) 184 x .60 = 110 (low) 184 x .80 = 147 (high)

My range is 110 – 147 (60-80%) (18 – 24)

Training Zones:

Warm-up Zone: 50-60%

Fat Burning Zone: 60-70%

Aerobic Zone: 70-80%

Anaerobic Zone: 80-90%

Red Line Zone: 90-100%

Sedentary Lifestyle

• A way of life that involves little physical activity.

• Unhealthy Weight gain = diabetes

Risks

• Osteoporosis – a condition characterized by a decrease in bone density; producing porous and fragile bones.

Final Tips For Being More Active• Park the car farther away from your destination.

• Take the stairs instead of the elevator.

• Play with children or pets. Everybody wins.

• Take fitness breaks

• Perform gardening or home repair activities.

• Exercise while watching TV

• Keep a pair of comfortable walking or running shoes in your car and office.

Exercise Safely and Wisely

• Drink extra water• Always warm-up & cool-down before

and after your workout• Wear comfortable clothing• Pay attention to any discomfort you may

feel during exercise• Follow your doctor’s recommendations

concerning medications you may be taking

Write Your Personal Fitness Goal

My goal is to ______________________ for at least (Write one favorite activity here)

__________ minutes ____________ times each week.(minutes / day) (Number of times)

Believe…

…anything is possible!

“The only reason the bumble bee can fly is because no one told him that he can’t!”