Fitness is a Lifestyle

1. Fitness is a Lifestyle

2. Bell Ringer #1 • Describe your body type and what you think you can do to make improvements to your body. • Describe some activities that you enjoy to keep you active.

3. The Need For Fitness • Cardiovascular Risk Factors: • Heart disease is the leading cause of death in the United States. • The U.S. is raked among the top 3 in the world for overweight/fat individuals. • There are over 1 million heart attacks each year.

4. Unhealthy Behaviors • Bad habits such as: • Physical Inactivity • Video games, TV, Computers. • Fatty & Sugary Foods. • Enormous Food portions. • Technology

5. Unhealthy Behaviors • Turn us into a out of shape, lazy, over fat, unhealthy, heart attack risk individual.

6. Making A Change… • We know that all of these unhealthy habits and negative effects are reversible with a lifestyle change. • We must keep in mind though, that most people cannot change overnight. • You must make a plan to gradually change & set realistic goals while having support to help motivate you.

7. Knowing Your Genetic Potential • Endomorph: • Big boned, soft, round body. High percent of body fat. • Very hard to lose weight/fat.

8. Knowing Your Genetic Potential • Mesomorph • V or Square shaped body. Muscular characteristics. Low percent of body fat. • Easy to gain or lose weight.

9. Knowing Your Genetic Potential • Ectomorph: -Small frame, thin muscles, low percent of body fat. -Hard to gain weight.

10. Applying What You Know • Ectomorph’s must make sure that they increase their calorie intake as well as include a strength training routine to see an increase in muscle mass and body weight. • Endomorph’s must make sure they watch their calorie intake as well as get plenty of Aerobic Exercise & always incorporate a strength training routine.

11. Daily Review • What is the leading cause of death in the U.S.? -Heart Disease 2. What factors contribute to this? -Fatty/Sugary Processed Foods, Technology, Food Portions 3. What are the 3 body types -Endomorph, Mesomorph, & Ectomorph 4. Describe these three body types.

12. ARTICLE/KWL “THE HIDDEN COST OF OBESITY”

13. Bell Ringer #2 • What keeps you from being physically active? • If you get 30-60 minutes of physical activity a day, why are you active?

14. Fitness • Five Habits to Healthy Living: • Balanced daily nutrition. • Aerobic/Anaerobic Exercise. • Strength Training. • Stress Management. • Hydration.

15. ACTIVITY: Pg. 114-115“Barriers to being Active Survey”

16. Overcoming the Barriers What do you think your barriers are?

17. Lack of Time • Identify time for physical activity. • Multitask: Incorporate physical activity with daily tasks. What are some multitasking activities that involve physical activity?

18. Lack of Encouragement • Explain interest to family and friends. Tell them of your desire, and ask for support. • Invite friends and family to exercise with you. • Plan social activities involving exercise.

19. Embarrassed about Personal Appearance • Wear loose, comfortable clothing. • Exercise with supportive people. • Exercise in private first.

20. Lack of Energy • Schedule activity during energetic times in the day or week. • Give exercise a chance. • Exercise can give you more energy.

21. Not Enjoyable • Invite someone to exercise with you. • Join a class or group. • Find fun activities like…

22. Lack of Self-Motivation • Schedule activity • Make an “Appointment” • Find a job that requires physical work.

23. Fear of Injury • Find an activity you feel confident and safe doing. • Minimal skill. • Join a supervised gym or class. • Protective gear and equipment.

24. Lack of Confidence • No new skill. • Find someone to teach you new skills. • Take a class to teach you new skills. • Find outside resources research it. Read Magazines Internet Exploring

25. Lack of a Safe Place • Select activities with minimal equipment. • Low cost options. • Volunteer to do household or gardening chores. • Find a group of friends to jog with. Safety in numbers.

26. Appeal of TV/ Computer/ Video Games • Exercise while you watch TV. • During Commercials or Breaks. • Exercise First then watch TV. • Set Limits of sitting down activities • Use sitting down activities as a reward for exercising.

27. Inclement Weather • Indoor activities • Household Chores • Winter Sports

28. DAILY REVIEW • The best way to change your body is to make a plan for _________ change and set _______ goals. -Gradual/Realistic • What is the #1 barrier to exercise/activity? -Lack of Time • How do you overcome this? • What are some other barriers to fitness?

29. ARTICLE/KWLWHAT IS CARDIOVASCULAR/AEROBIC FITNESS?

30. Bell Ringer #3“Knowing the Difference”Is there a difference between physical activity, exercise, and physical fitness?

31. 5 Components Of Fitness 1. Aerobic Exercise 2. Muscular Strength 3. Muscular Endurance 4. Flexibility 5. Body Composition

32. Program Design • To create an effective exercise routine you must then include the elements of: • Frequency • Intensity • Time F I T

33. Program Design • Frequency: • Refers to the number of times per week an individual engages in exercise.

34. Exercise must be performed on a regular basis to be beneficial and effective. CONSISTENCY is the key to fitness! Program Design

35. Program Design • Intensity: • Refers to how hard a person is working as they exercise.

36. Program Design • Time: • Refers to the length of the exercise session.

37. DAILY REVIEW 1. What are the 5 components of fitness? -Aerobic/Anaerobic, Muscular Strength, Endurance, Flexibility, & Body Comp • What does each letter of the F I T acronym stand for? -Frequency-Intensity-Time • What are the 3 body types? -Endomorph-Mesomorph-Ectomorph • When looking to make a change in your body, you must set __________ goals -Realistic

38. ARTICLE/KWL“A Walk a Day”

39. Bell Ringer #4 • Describe 2 or 3 activities you can do to “warm-up” for physical activity, exercise, and/or sports. • Describe 2 or 3 activities you can do to “cool-down”

40. Basic Training Principles • The Principle of Warm-up: • A. Increases Body Temperature • B. Increasing Blood Flow & Lubrication to the joint. • C. Prepares muscles, tendons, and ligaments for stressful activity.

41. Warm-Up #1 Prevents Injury #2 Improves performance

42. Basic Training Principles • Warm-up consists of low intensity, gross body movements for 3-5 minutes. • When preparing for strength training, an individual should perform 1-2 warm-up sets at the beginning of their first exercise. • It is not necessary to perform warm-up sets from that point forward.

43. Basic Training Principles • The Principle of Cool-down: • Cool-down is essential for those activities that are strenuous and long. • Cool-down can enhance recovery by helping circulate lactic acid (waste products) into the blood system.

44. Basic Training Principles • Cooling Down consists of: • Easy Jogging, Walking, Biking. • Light Aerobic Activity. • Stretching Exercises.

45. Static Stretching • Relaxed, held stretch with your attention focused on your muscles being stretched. • Example: Bending over while keeping legs straight reach down as far as you can and hold that position for about 20-30 seconds.

46. Daily Review • When static stretching you should hold the stretch for ___ seconds. -30 • The purpose of the warm-up is to: -improve performance & prevent injury • What returns the body to its normal state and helps prevent soreness? -cool-down • An individual with a V-shape & low % bodyfat is a/an -Mesomorph • How hard you work out is called: -Intensity • A relaxed, held stretch with your attention focused on your muscle being stretched is: -Static

47. ARTICLE:“STRETCHING”KWL

48. Bell Ringer #5: CV/Aerobic Exercise Describe 2 activities for the following Heart Training Zones: • Healthy Heart • Fitness • Aerobic • Anaerobic • Red-Line

49. Aerobic Exercise • Aerobic exercise is defined as continuous, rhythmic activity, using large muscle groups of the body performed at 60-85% of a persons maximum heart rate. • Aerobic Exercise trains the heart and uses oxygen.

50. Examples Of Aerobic Exercise • Walking • Jogging • Running • Jump Roping • Cycling • Swimming • Dancing • Roller Blade/Skating