Day 1 Objectives: . Identifying what a Physically healthy lifestyle looks like.

1. Day 1 Objectives: .Identifying what a Physically healthy lifestyle looks like. Question of the day? •1-What is your understanding of being in shape?..... Is there a certain look? •2-Identify the three parts of the wellness triangle. •3- what are some benefits of living a healthy lifestyle? •4-What Factors can a person control and cannot control for heart disease?

2. Could it be this?

3. Maybe, you’re thinking more like this?

4. Maybe This?

5. Total healthThe Wellness Triangle • Physical Health • Mental/Emotional Health • Social Health Total Health Needs Balance

6. Health teachers use the Wellness Triangle to show this. Physical Total Health Needs Balance Mental/Emotional Social

7. Components of Total HEALTH • Physical Health is the condition of a person’s body. • Mental-Emotional Health is the condition of a person’s mind and the ways that he expresses feelings. • Social Health is the condition of a person’s relationships with others.

8. Here’s what the statistics show… • Nearly 1/3 of students get little or no physical activity (CDC). • Higher weight and a sedentary lifestyle increase the risks for diabetes, heart disease, and other health problems. • Heart disease is the number 1 worldwide killer of men and women. • In the US 1 person dies every 30 secondsfrom heart disease.

9. Does America has got a problem? What do you think….. • http://www.cdc.gov/obesity/data/trends.html • The following slide show demonstrates how the obesity problem has grown over the years. • A healthy BMI is from 18.5 to 24.9

10. Fun, Function, Fragile, Failure (4 F’s) • What we do now has a direct effect on our bodies later. • Our goal is to extend the fun….

11. Factors you can Control Exercise Diet Drugs/alcohol Stress Factors you can’t Control Ethnicity Hereditary Gender Age Heart Disease….A leading cause for death

12. Homework for tonight. • I want you to go home and ask you parents about your families history with heart disease.

13. Day 2 Objectives: To Identify and analyze the FITT concept. • Question of the day? • 1- What purpose does the FITT model of exercise provide? • 2-What does FITT stand for? • 3-How to calculate your Target Heart Rate. • 4-Understand the two different types of exercise. • 5- What is the best kind of exercise?

14. F. I. T. T • To live a healthy lifestyle a person needs to be physically active. • The FIT concept is a tool used to help guide an individual to understand what is necessary to accomplish this. • FITT all depends on the individuals goals and what their purpose is.

15. F. I. T. T. (This model is an outline of what is recommended—it’s not an exact layout of what you need to do. Specifics depend on the individual goals, genetics, age, ethnicity, and gender.)

16. F. I. T. T. • Frequency of Exercise-the President’s Council on Physical Fitness recommends: 1 hour of activity daily with more vigorous workouts 3-4days a week

17. F. I. T. T. Intensity of Exercise-When exercising, you need to elevate your heart rate between 60 and 85% of your maximum heart rate in order to improve your physical health. • [(220 – Age) X ___%]=Target Heart Rate (THR) • Average resting heart rate 70 to 90 bpm

18. F. I. T. T. • Time- The length of time you are being active. • Minimum of 30min recommended 60min a day. • Studies support that this can be broken down into several small sessions per day or done all at once

19. Type of Exercise • Aerobic • Anaerobic

20. What are the benefits of each kind of exercise? Anaerobic and Aerobic

21. Aerobic Exercise • Aerobic Exercise • promotes cardiovascular fitness by raising your pulse to a targeted level for an extended period of time.

22. Aerobic Exercise How long should this type of exercise be done? 30 to 60 minutes at a elevated heart rate….continuously.

23. Aerobic Exercise Which organ muscle does Aerobic Exercise strengthen? Your heart

24. Aerobic Exercise • Allows the heart to pump more blood with less stress • Improves the capacity of the lungs • Increases muscle stamina • Helps control weight by increasing the rate of metabolism

25. Some Aerobic Exercises • Walking • Jogging • Bicycling • Swimming • Racquetball • Any others?

26. What should we remember about Aerobic Exercise? • It strengths you heart • To get the most benefit, we need to increase heart rate to your THR • It should be done for 30-60 minutes

27. What is Anaerobic Exercise?

28. Anaerobic Exercise • Anaerobic Exercise - Exercise in which oxygen is used up more quickly than the body is able to replenish it inside the working muscle. (Quick short bursts of energy) • Anaerobic exercises - use resistance so that you will also be building muscle and strengthening your bones and joints as an added benefit.

29. Anaerobic Exercise What are some examples of Anaerobic Exercise?

30. Anaerobic Exercise • Soccer/Basketball/Football • Sprinting • Weight training • Resistance training • Circuit/Interval Training

31. What are some types of Flexibility Exercises? • Static Stretches • Dynamic Stretches • Yoga • Pilates • Are their any others? • Help prevent injury.

32. How much of each type of exercise should be included? • Every workout should include Flexibility Exercises. • Aerobic Exercise should be done every other day, unless the exercise goal is to lose weight. • Strength training should be done every other day, or alternating days with lower and upper body work.

33. The best kind of exercise is . . . • Activities that you enjoy • Something that will get you moving • Something that you will actually continue • Whatever makes you sweat

34. Not everyone is created equal when it comes to the risks they have for developing heart disease, atherosclerosis, high blood pressure, diabetes, and other chronic conditions that plague Americans.

35. Day 4 objectives: Living a physically healthy lifestyle • How your body burns fat • The three different body types • What is Cholesterol? • Good cholesterol vs. Bad Cholesterol

36. What is Cholesterol? Cholesterol is a waxy substance produced by the liver and found in certain foods.

37. Why do we need Cholesterol? • Cholesterol is needed to make Vitamin D and some hormones, build cell walls, and create bile salts that help you digest fat

38. Cholesterol • LDL- (Lousy)Get from foods like meat, dairy products, and eggs. (fried foods) • This kind of cholesterol is what contributes to blocking of arteries and your heart. • Genetics plays a large role in the severity of the risk (Body Type) • This type of cholesterol is a contributor to type II diabetes, heart disease, atherosclerosis, and stroke.

39. Cholesterol • HDL-(Helpful) Body produces this kind of cholesterol naturally when you exercise. • HDL helps break down LDL • Exercise Vs. Diet?

40. How your body burns fat. • While exercising our muscles burn both fat and glucose (carbohydrates) • When activity is light and easy we tend to burn a much higher percentage of fat. Fat Is a slow burning fuel that requires oxygen so if oxygen is delivered to muscle cells in sufficient quantities the cells can easily burn fat for most of its energy requirement. A potential problem for weight loss is lighter exercise burns fewer total calories. • If an individual increases their effort (target heart rate) by performing a more intense exercise they will burn more calorieshowever, because oxygen cannot always be delivered to the hard-working cells in sufficient quantities, cells are forced to burn more carbohydrates in order to keep up with increasing demand. If the level of exertion continues to increase then glucose eventually becomes the predominant energy source for muscles as this quick-burning fuel does not require oxygen. • (What type of exercise uses little to no oxygen/Short burst of high intense energy?)

41. Day 5 Objective of the day: Today’s class is focused on identifying and understanding the three different body types and the connections they have to exercise and burning energy. • Question of the day: • 1-Can you name the 3 types of body types and identify which one you are?

42. Body shapes • There are 3 basic body types: • Ectomorph • Endomorph • Mesomorph • Note- • These 3 body types have little to do with a persons athletic ability or coordination, its all relating to their metabolism. • http://www.weightlossforall.com/body_type_pictures.htm This will show you the basic description of each body shape

43. Body Shapes • Endomorph • Tend to put on fat easily • Have a lower metabolic rate (slower at burning energy.) • Needs to focus on aerobics and higher repetitions, using less weight in resistance training(12 -20 reps) • Strength and resistance exercise helps the endomorph’s fitness by increasing their metabolic rate. Muscle burns more calories at rest than fat. • Have a very high risk of developing heart disease, hypertension, diabetes, and stroke • train well within lower end of the target heart rate zone but exercise for longer period or more frequently

44. Body shapes • Ectomorph • Have very high metabolic rate. • Hard to gain both muscle and fat. • Very lean • Needs to focus on more Anaerobic Strength building resistance training

45. Body shapes • Mesomorph • Naturally have excellent proportions of muscle mass. • Gain muscle easily • 6 pack abs with little effort

46. Day 6: Objective of the day- Building a personal value for living a healthy life style. • Question of the day? • 1-Compare and contrast a Athlete vs. a non-athlete on how they burn fat. • What is your BMI and what does it stand for? • Identify your calorie intake based on your activity level.

47. Calorie burning can be increased by controlling how we exercise. Different exercises burn various amounts of energy and some use different fuels. Take a look at some facts about burning calories. • Calorie burning is higher when exercise is performed for longer periods • If exercise is performed at a faster pace more calories will be used. • A higher number of calories are burned when exercise becomes intense (What is considered intense?) • The heavier an individual the more energy burned during exercise • The more lean weight an individual possesses the more energy burned during rest • Fitter people tend to burn more fat during exercise (Why)

48. The non-athlete person vs. the athlete for a fat burning workout Compare and contrast these to types of people • An athlete's cardiovascular system has been trained to work more efficiently and thus delivers sufficient oxygen to muscle cells. • ( Remember from the last slide…to burn fat there must be O2 present) • enabling them to keep up the fat burning process while working at a higher level of intensity. • They can burn lots of total calories and fat calories. • On the other hand an obese person (out of shape) may become out of breath during a walk up the stairs. • Their cardiovascular system cannot supply demanding muscles with the oxygen required to keep cells fat burning. • The extra weight this person carries also makes muscle cells work harder. • so easy exercise for the athlete becomes anaerobic exercise for the overweight person.

49. Finding your Body Mass Index What Your BMI Value means. www.cdc.gov/nccdphp/dnpa/bmi *What is a healthy way to lose weight? *How many calories do you need to burn to burn one pound of fat?

50. How many calories should I intake a day? • How many calories do you need? • Teens should get between 2000 and 2700 Calories. (Why is there a range?) • Calculate your daily calorie intake. • http://walking.about.com/cs/calories/l/blcalcalc.htm