Stronger Heart & Lungs The more active you are the stronger your heart & lungs. Aerobic activities...
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5-5 Physical Activity & Your Health
Stronger Heart & Lungs The more active you are the stronger your heart & lungs. Aerobic activities are the best activities for your heart. Stroke Volume
Stronger Heart & Lungs The more active you are the stronger
your heart & lungs. Aerobic activities are the best activities
for your heart. Stroke Volume amount of blood pumped with each
beat. Stronger hearts pump more blood per beat. Cardiac output
amount of blood pumped per minute. * In one minute heart pumps 5
liters /5.25 quarts of blood
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Working muscles need 3 x the oxygen as resting muscles.
Exercise helps increase stroke volume and your heart can beat less
to get the same amount of oxygen. A stronger heart can get more
oxygen to you with each beat. Resting heart rate goes down because
your body gets enough oxygen with less beats its easier on your
heart less work. (student demonstration)
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Dynamic blood pressure - measures change in blood pressure
during the day. Sudden increases are harmful to blood vessels.
Exercise can help lower resting & dynamic blood pressure.
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Because our bones arent visible, like our hair or skin, we tend
to not think about them. Women who neglect their bones may one day
suffer the bone-thinning disease OSTEOPOROSIS. Osteoporosis Quiz
see how much you know In your 20s & 30s you have as much bone
as youll ever have. If its not as strong and dense as it can be,
youll have less bone deposited in your bank. That means when you
enter menopause and rapidly lose bone, your risk of Osteoporosis
will be greater. Physical Activity Helps Your Bones
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Bone is living tissue, made from calcium. Old bone is regularly
broken down and replaced with new bone (preventative maintenance to
keep our skeleton strong). Three things necessary to build and
maintain bone: 1. Estrogen 2. Calcium 70% women 25-50 dont get
enough 3. Weight-bearing exercise 60% women 18 and older dont get
the exercise they need.
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Estrogen the female hormone, helps bone absorb calcium. During
pregnancy, women have hormonal surges where estrogen levels are
very high. Women also carry around more weight both strengthen the
bones. The body is also more efficient absorbing calcium to
transfer it to the fetus, as well as to the mothers bones As long
as a pregnant woman gets 1,500 mg of calcium a day & stay
active, her bones will strengthen.
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Immediately after delivery estrogen levels dip, and if a mother
breast feeds, she can lose bone, especially in the spine. A nursing
woman who doesnt get at least 1,200 1,500 mg of calcium a day could
lose up to 5 percent of her bone mass. Fortunately, once a woman
stops nursing and her estrogen levels return to normal, she can
regain lost bone mass is she consumes at least 1,200 mg calcium a
day.
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Calcium also good for muscle contraction and relaxation, blood
pressure, and your immune system. 25 years old and younger : 1,200
1,500 mg daily 25-50: 1,100 mg daily Best if calcium comes from
food. When thats not possible, supplements are fine. Supplements
that contain calcium citrate or carbonate are most readily
absorbed.
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Exercise lets your bone cells pick up the calcium they need to
renew themselves. Bones require a combination of weight-bearing
exercise (walking, jogging, etc) which maintains bone and strength-
training (lifting weights, carrying child, etc.) which stimulates
bone formation. Participating in sports in HS can increase mineral
deposits in bones 5-7 %. Swimming and bicycling can keep you
healthy but theyre not weight bearing. The activities must Load the
Bones.
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Bones - If you dont Use It, You Will Lose It!
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Are You At Risk for Osteoporosis? Family history Small, thin
frame Amenorrhea lack of menstrual periods during teen years
(anorexia, excessive exercise) Smoking Excessive alcohol intake
Diet low in calcium and high in sodium Sedentary lifestyle
Menopause
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Calcium Sources
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Osteoarthritis movable parts of a joint break down. Stretching
helps your joints and helps prevent osteoarthritis.
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Physical Activity Helps Weight Management Physical activity
burns calories and shrinks fat cells. Helps you feel good and less
likely to over/under eat. Helps keep a healthy body fat composition
ratio fat to lean tissue. Muscle burns more calories than fat.
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Body fat: Essential fat around heart, lungs, liver, kidneys.
Protects from injuries and helps body functions. Adipose tissue fat
that accumulates around other internal organs, in muscle, under
skin. Large deposits increase risk of heart disease, diabetes,
cancer, and arthritis.
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Bodyfat Composition The only way to determine the amount of fat
on a person is by actual measurement of the % body fat. Most
American lose muscle tissue as they get older. A person can weigh
the same at 55 as they did at 20 but have far more fat on their
body at 55. Example: Age 20 - 160 pounds 10.3% - 16 lb fat 144 lb
(muscle, bone, organs) Age 55 - 160 pounds 25% - 40 lb fat 120 lb
(muscle, bone, organs) % Bodyfat measurements can show if a person
is too lean. It is harmful for women to drop below 10-12% bodyfat.
% Bodyfat measurements can show that a person who has the correct
weight according to height-weight charts and look fit and
attractive may find they have too much fat. Their small, under
developed, probably little used muscle account for their light
weight and small size. They might need to go on an exercise program
to replace fat with muscle.
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% Bodyfat measurement can also show a strong, muscular,
athletic person, whose weight is considerably above the height
weight chart, has a low % bodyfat. If they lost weight it would be
mostly muscle. Their extra weight is muscle and possibly stronger
bones which have higher density. Only bodyfat measurements can tell
you this. Often, when someone starts an exercise program along with
proper nutrition they find their weight isnt changing much after
several months and get discouraged. It they measured their %
bodyfat they would see theyre losing fat and replacing it with
muscle which weighs more. Men up to 30 - normal 9 15% body fat
Women up to 30 normal 14 21% body fat On typical fad diets with
little exercise, you lose more muscle than fat. If you gain the
weight back, you gain more fat and less muscle.
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Getting Enough Sleep At end of day, body and mind need to wind
down and sleep. Need to fall into a restful state where there is
little or no conscious activity. Your body need to rebuild tissue
and store up energy. Muscles rebuild and become stronger. Need 8-10
hours, more if youre sick. Heart rate slows down 10-15 beats per
minute compared to resting heart rate.
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Do you sleep like a baby? Most adults need 7-9 hours of sleep a
night. The amount of sleep decreases with age. * Babies newborns
might sleep 20 hours a day. * By age four 12 hours a day * By age
ten 10 hours a day. * Senior citizens 6-7 hours a day
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Rodents, hedgehogs, cats and lower primates sleep about two
thirds of their lives.
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Dreams Dreams tell a story. Theyre like a TV show, with scenes,
character and props. Dreams are egocentric. They almost always
involve you. Dreams incorporate things that have happened to you
recently. They can also include deep wishes and fears. A noise in
the environment is often worked into a dream in some way, giving
some credibility to the idea that dreams are simply the brains
response to random impulses. You usually cannot control a dream in
fact many dreams emphasize your lack of control by making it
impossible to run or yell.
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Sleep Disorders: difficulty falling or staying asleep; falling
asleep at inappropriate times, excessive total sleep time, or
abnormal behaviors while sleeping. Sleep apnea more commonly
affects obese people, or people with a short neck or small jaw.
Breathing stops intermittently during sleep, resulting in person
awakened repeatedly. Have problems achieving a prolonged deep
sleep. Narcolepsy Person may suddenly fall asleep without warning.
Restless leg syndrome uncomfortable feeling in legs While sleeping
or when relaxed. When you move Legs the feeling goes away.
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Tips to Help You Sleep Try to keep a regular schedule. Sleeping
late on weekends make it harder to fall asleep on Sunday night. If
you have a late snack, avoid sugary snacks and make it one that
gives off serotonin such as milk; no caffeine! Making the bedroom
slightly cool also helps. Try to make the room quiet some people
like soft music, hum of a fan, reading, warm bath, etc. Physical
activity should be no later than 3 hours before bedtime.
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Quiz 1. The activities that are best for your heart? 2. Amount
of blood pumped with each beat. 3. Amount of blood pumped per
minute. 4. Measures change in blood pressure during the day. 5.
Bone thinning disease. 6. What bone is made from. 7. The kind of
exercise that stimulates bone formation. 8. Moveable parts of a
joint break down. 9. Fat around heart, lungs, liver, and kidneys.
Protects from injuries. 10. Fat that accumulates under skin,
increases risk of diseases. 11. Two things your body does while
youre sleeping.