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Physical Activity

Physical Activity. Physical Activity. Any bodily movement produced by skeletal muscles that results in using energy is physical activity It is recommended that teenagers be physically active for 60 minutes each day. What can physical activity do for your body??.

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Physical Activity

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  1. Physical Activity

  2. Physical Activity • Any bodily movement produced by skeletal muscles that results in using energy is physical activity • It is recommended that teenagers be physically active for 60 minutes each day. • What can physical activity do for your body??

  3. Benefits of Physical Activity Reduces feelings of depression and anxiety Improves circulation to the brain Produces higher levels of endorphins (feel well chemicals) Helps control weight Increases metabolic rate, burns calories, shrinks fat cells Builds and maintains healthy bones, muscles, and joints Helps prevent osteoporosis Reduces the risk of cardiovascular diseases Physical activity provides muscle cells with oxygen – making muscle fibers thicker and stronger SOOOOOO many more benefits not listed.

  4. FITT FormulaA formula in which each letter represents a factor for determining how to obtain fitness befits from physical activity • F: • I: • T: • T: Frequency: How often you exercise Intensity: How hard you are working Time: How long you are working Type: What type of activity you are doing

  5. 5 Components of Fitness • Cardiorespiratory Endurance • The ability of the circulatory and respiratory systems to supply oxygen during physical activity • Example: running, biking • Flexibility • The ability to bend and move the joints • Example: sit and reach, yoga • Muscular Strength • Maximum amount of force a muscle can produce in a single effort • Example: 1 Rep Max Bench Press • Muscular Endurance • Ability of the muscle to continue to perform without fatigue • Example: Sit ups • Body Composition • The ratio of lean body mass to body fat

  6. Aerobic vs Anaerobic ExerciseAnaerobic and aerobic respiration are ways your body converts food into energy so that your brain, muscles and other organs can function normally. Exercises can be anaerobic, aerobic or a combination of both energy systems • Aerobic Exercise: large amounts of oxygen are required continually for an extended period of time. • Anaerobic Exercise: the body’s demand for oxygen is greater than what is available during exertion. (think great force!) You choose – Aerobic or Anaerobic

  7. Weightlifting Anaerobic

  8. Running a 5k Aerobic

  9. Yoga Aerobic

  10. 400 meter sprint Anaerobic

  11. Basketball Game BOTH

  12. Training Principles • Warm Up! • Begin any workout with 5-10 minutes of light exercise to increase blood flow…getting your muscles ready to do more work! • Cool Down! • End a workout with 5-10 minutes of reduced exercise to help your body return to it’s natural state • Specificity • A workout should include a specific type of exercise to obtain your desired fitness goal: if you want to improve your distance running you would choose running as your workout. • Overload • A workout must include exercise beyond what a person usually does to gain fitness benefits. Doing more to gain more! • Progression • The amount and intensity of an exercise needs to increase gradually

  13. Anabolic Steroids Def: A group of synthetic drugs that are related to hormones are steroids. How the illegal use of steroids can harm your health Males: reduces sperm count, baldness, and painful urination Females: missed menstrual periods, hair growth on face/body Both: Infertility, affects bone growth in teens, raises blood pressure Harms the mind: people may become aggressive and have outbursts Causes dependence: withdrawal symptoms are depression, headaches, and nausea Increased risk of being infected with HIV

  14. Heart Rate!! • How do you change your heart rate? • Why would you want to know your heart rate? • How do you find your resting heart rate? • Your resting heart rate is the number of times your heart beats per minute while it’s at rest.  It’s best to check it in the morning after you’ve had a good night’s sleep and before you get out of bed. The average resting heart rate is 60-80 beats per minute, but it’s usually lower for physically fit people.  It also rises with age.

  15. Heart Rate!! • Take your pulse on the inside of your wrist, on the thumb side. • Use the tips of your first two fingers (not your thumb) to press lightly over the blood vessels on your wrist. • Count your pulse for 10 seconds and multiply by 6 to find your beats per minute. You want to stay between 50 percent to 85 percent of your maximum heart rate. This range is your target heart rate.  A 14 year old would want between 17-29 beats in 10 seconds while exercising

  16. So what’s in a number? • If your target heart rate is too high, you’re straining. So slow down. • If it’s too low, and the intensity feels “light” or “moderate/brisk,” push yourself to exercise a little harder. • When you exercise, your heart speeds up to meet your body's energy needs. If you know your target heart rate, you can make sure you're exercising hard enough to get a good workout, but not too hard to strain your heart.

  17. Let’s Find our Resting Heart Rate

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