Physical Activity

1. Physical Activity Mrs. Gennaro

2. Physical Activity • Physical Activity- Any form of movement that causes your body to use energy. • Physical Fitness- The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands. • Exercise- Purposeful physical activity that is planned, structured, and repetitive, and that improves or maintains physical fitness • You can be physically active, without being physically fit. You can’t be physically fit, without being physically active. • Functional Fitness- Ability to perform activities of daily living without assistance. • Sedentary- Physically inactive. Derived from the French word “Sedentaire”, meaning “to sit”

3. Physical Activity

4. Physical Activity Benefits • Mental and Emotional Benefits • Stress Relief- Being active stimulates your body to produce chemicals called Endorphins • This results in feeling of well-being, aids relaxation, and relieves physical pain

5. Mental and Emotional Benefits • Mood Enhancement • Ex: You go for walk in a bad mood when you return you feel much better • Physical activity is a natural mood lifter • Better Sleep • Helps you relax and get to sleep more easily • Improved self-esteem • Physical fitness increases self-confidence • Give you a sense of accomplishment and helps you look and feel your best

6. Risks of being inactive • Sedentary- Involves little physical activity • Inactive lifestyles puts you at risk for a variety of health problems

7. Risks of being inactive • Health Problems • Unhealthy weight gain and obesity • Type 2 diabetes • Certain types of cancer • Asthma and other breathing problems • Osteoporosis • Osteoarthritis (Breakdown of cartilage and bone in the body’s joints) • Psychological problems- stress, anxiety, depression • Premature death

8. 5 Elements of Fitness • Cardio respiratory Endurance • Muscular Strength • Muscular Endurance • Flexibility • Body Composition

9. 5 Elements of Fitness • Cardio respiratory Endurance- Ability of your heart, lungs, and blood vessels to send fuel and oxygen to your tissues during long periods of moderate to vigorous activity. • Running a mile • Long hike • Good Cardio respiratory Endurance lowers risk of cardiovascular disease

10. 5 Elements of Fitness • Muscular Strength-The amount of force your muscles can exert. (Put stress on your muscles) • Lifting • Pushing • Jumping

11. 5 Elements of Fitness • Muscular Endurance-Ability of your muscles to perform physical tasks over a period of time without tiring. • Carrying boxes up and down a flight of stairs

12. 5 Elements of Fitness • Flexibility- Ability to move your body parts through their full range of motion. • Touch your toes without bending your legs • Flexibility reduces your risk of muscular strain and other injuries

13. 5 Elements of Fitness • Body Composition- Ration of fat to lean tissue in your body • Having a low body fat reduces your risk of cardiovascular disease and other health problems associated with being over weight.

14. How to measure • Cardio respiratory Endurance • 3 minute step test (right foot then left foot) • Take pulse when finished • Hold two fingers on the wrist (not thumb) • Count the number of beats you feel in 15 seconds • Then multiply that number by 4 to determine your pulse rate _____________________ x ______4______= (Number of beats)

15. Get up • Time to step! • Then check your scores • Don’t Cheat!

16. Step Test Scores

17. How to measure • Muscular Strength • Partial Curl-Ups- This will measure your abdominal strength • Lie on back with knees bent and feet about 12 inches from your butt • Raise your head and upper body off the floor (you may touch your fingertips to your knees) • Slowly return to original position • Continue with curl-ups at a rate of 1 every 3 seconds until you cannot maintain that pace • The number of curl-ups you can do without tiring is a measure of your abdominal strength

18. Get up • Lets see your what you can do

19. How to Measure • Muscular Endurance • Right Angle Push-up • Lie facedown in push-up position • Place hands under your shoulders with legs parallel to each other and resting on toes • Straighten your arms and push up • Keep back and knees straight • Bend your arms and lower your body until elbow are a 90 degree angle • Repeat this doing one push-up every three seconds until you can no longer maintain that pace

20. Get up • Lets see how you do

21. How to Measure • Flexibility • Sit and reach test • Remove shoes (Place box against the wall) • Sit on the floor- place the sole of one foot flat against the side of the box • Bend the other leg at the knee • Extend your arms over with your hands placed one on top of the other palms down and push back on the knob • Reach forward this same way four times (hold the position for at least 1 second so reach can be recorded • Switch legs and repeat

22. Get Up • Lets see your what you can do

23. Types of Exercise • Aerobic Exercise- All rhythmic activities that use large muscle groups for an extended period of time. • Aerobic exercise raises your heart rate and increases your body’s use of oxygen • Jogging • Swimming • Riding a bike

24. Aerobic • Aerobic Exercise • Increase your heart rate • Pump more blood throughout your body • Regular aerobic exercise reduces risk of cardiovascular disease • Helps manage weight and lower risk of type 2 diabetes and certain cancers

25. Types of Exercise • Anaerobic Exercise- Intense, short bursts of activity in which the muscles work so hard that they produce energy without using oxygen. • Sprinting • Lifting weights

26. Flexibility • Static Stretch- Stretching a given muscles by placing it in a maximal position of stretch and holding it for an extended period of time • Ballistic Stretch- Older stretching technique that uses repetitive bouncing. Not recommended due to the danger of injury from exceeding the limits of the muscle fibers in sedentary people. Athletes may not be as high a risk due to previous conditioning. • Dynamic Stretch- Flexibility performed by actual activities or movement patterns

27. Flexibility • Influences on Flexibility • Heredity • Gender • Age • Injury • Benefits of good flexibility • Decreased injury • Increase in athletic performance • Maintaining of good posture • Increase in performance of activities of daily living

28. Making a fitness plan • The physical activities you choose should depend on your fitness goals and the activities you like.

29. Personal Needs • What you need to consider when you make a fitness plan: • Cost- Some activities require expensive equipment (borrow or rent before buying to make sure you like the activity) • Where you live- Choose activities you can do close to home and that fit your region • Schedule- Choose activities that fit into your schedule and habits • Fitness Level- Start slow and choose activities right for your fitness level • Overall Health- Talk to a doctor if you have any health conditions (asthma) • Personal Safety- Make sure the environment where you perform the activity is safe

30. Types of Activities • Teens should aim to get at least 60 minutes of physical activity most days. • Choose different types of activities to meet specific fitness goals and prevent boredom • Make a schedule so you remember what exercise you did and what exercise you have to do that day

31. Stages of a Workout • Warm-up- Gentle cardiovascular activity that prepares the muscles for work • Warming up before exercise increases blood flow, delivering needed oxygen and reduces risk for injuries • Workout- The part of an exercise session when you are exercising at your highest peak • Cool Down- Low-level activity that prepares your body to return to a resting stage • Allows your heart rate, breathing, and body temperature to return to normal gradually. • Remember to stretch

32. F.I.T.T Formula • F: Frequency of workouts • Schedule a least 3 exercise sessions a week (give your body time to rest between workouts) • I: Intensity of workouts • Push yourself • T: Type of activity • Vary your activities throughout the week to build different elements of fitness • T: Time (Duration of workouts) • Cardiovascular fitness 20minutes • Strength-training sessions should take 20-30 minutes • Flexibility can be 10 minutes of stretching

33. Heart Rates • Target Heart Rate- Ideal range during aerobic activity. • How to calculate: • Multiply your age by 0.7 • Ex: 27x0.7=18.9

34. Heart Rates • Maximum Heart Rate • Subtract 18.9 (Target heart range) from 208 to get an estimate of your maximum heart rate. • 208-18.9= 189 beats per minute • Minimum Heart Rate (for moderately intense activity) • Multiply 189 (maximum heart rate) by 50% • 189x.50= 95 (for moderately intense activity)

35. Heart Rates • Maximum Heart Rate for moderately intense activity (and minimum for vigorous activity) • Multiply 189 (maximum heart rate) by 70% • 189x.70= 132 Maximum Heart Rate for moderately intense activity (and minimum for vigorous activity)

36. Heart Rates • Maximum Target Heart Rate for any physical activity • Exercising above this rate is very dangerous • Multiply 189 (maximum heart rate) by 85%to get your maximum target heart rate for any physical activity. • 189 (maximum heart rate) x .85= 161

37. Heart Rates • To figure your heart rate during exercise, take your pulse for 15 seconds and multiply the result by 4. • Lets give it a try.