Transcript Physical Fitness and Your Health

Physical Fitness and
Your Health
Lindsay Frese
Grace Price
Desiree Webb
Ch. 3: Physical Fitness and your health
Lesson 2: Exercise and Fitness
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
What is physical fitness?
The ability to carry out daily tasks easily and
have enough reserve energy to respond
to unexpected demands
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”
Social
health
Mental health
Physical health
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
Benefits of Physical Health
Reduce the feeling of chronic fatigue and
stiffness
Can improve motor responses
Strengthens the body’s muscle, skeleton, and
other body parts
Helps slow the onset of osteoporosis
Enhances your immune system
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
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
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
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
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
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
Your Weight
Calories burned > calories taken in = losing
weight
Calories burned < calories taken in = gain
weight
Calories burned = calories taken in = maintain
weight
Approaches to Everyday
Activities
Sedentary
Driving to School
Non Sedentary
Riding bike to School
Taking the elevator
Taking the stairs
Playing video games
Playing in a sport
activity
Using TV remote
Getting off your tush
and changing the
channel manually
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
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
Example of Aerobic activity
Lance Armstrong at the
Tour de France
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
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
Monitoring your Progress
Resting heart rate- the # of times your heart
beats/ minute when you’re not active
Target heart rate- range in which your heart
rate should be during exercise for maximum
cardiorespiratory endurance
Finding your target heart rate
Activity 1:
1. Find your resting heart rate (HR) by
sitting quietly for 5 mins and then taking
your pulse
2. Subtract your age from 220 to find your
max HR
3. Subtract your resting HR from max HR
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
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
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
The End