FITNESS IS A LIFESTYLE

1. FITNESS IS A LIFESTYLE

2. “Physical Education: Strong Bodies, Strong Brains” -Read the Article -Answer the Questions on the Back of the Article fitness is a lifestyleBELL RINGER #1Page 18-19

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

4. The Need For Fitness • Youth participation in physical education classes on a daily basis was very limited (31%). • Only 47% of youth were physically active for at least 60 minutes per day on five or more of the past seven days.

5. The Need For Fitness • Michigan has the 10th highest prevalence of obesity in the United States. • In 2009, three out of every ten adults in Michigan were obese, while approximately 35% of adults were overweight. • In 2018, Michigan is expected to spend $12.5 billion on obesity related health care costs if rates continue to increase at their current levels.

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

7. Unhealthy Behaviors • Turn us into a out of shape, lazy, over fat, unhealthy individual. Which can lead to: heart disease, heart attacks & type II diabetes.

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

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

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

11. 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.

12. Goals For Fitness • SMART Goal: • Specific • Measurable • Attainable • Realistic • Time Bound • Good Fitness Goal: • It is my goal to lose 10 lbs (current weight 235, goal weight 225) of body fat in 60 days. I will measure this by weighing in and having my body fat % taken every week. • Bad Fitness Goal: I want to lose weight.

13. Goals For Fitness • SMART Goal: • Specific • Measurable • Attainable • Realistic • Time Bound • Good Fitness Goal: • It is my goal to increase my 1 Rep Max on the bench press from 175 lbs to 225 lbs. My time frame will be from January to June to achieve this. I will test my 1 Rep Max each month of training. • Bad Fitness Goal: I want to get a stronger bench press.

14. Goals For Fitness • SMART Goal: • Specific • Measurable • Attainable • Realistic • Time Bound • Good Fitness Goal: • It is my goal to complete the 1.5 mile run in 10 minutes or less. My time frame will be from April to June and I will test my 1.5 mile run every 2 weeks. • Bad Fitness Goal: I want to run faster.

15. Goals For Fitness • Long Term Goal: • Short Term Goal #1 • Mini Goal • Mini Goal • Short Term Goal #2 • Mini Goal • Mini Goal • Short Term Goal #3 • Mini Goal • Mini Goal

16. 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.

17. Daily Review 1. 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.

18. Response video “Childhood Obesity- Story of Breanna Bond”

19. “Exercise Can Help Reduce Stress” -Read the Article -Answer the Questions on the Back of the Article BELL RINGER #2Page 20-21

20. Overcoming Barriers What do you think your barriers are?

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

22. 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.

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

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

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

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

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

28. 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

29. Appeal of Technology • 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.

30. 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?

31. Barriers Survey Complete the survey (page 36-37) Indicate which ones are Barriers that you need to overcome. (Any Barrier with a score of 5 or above is one you need to focus on). Finally, write a 1-2 sentence response for each Barrier stating a plan to overcome it.

32. RESPONSE VIDEO “Exercise is Medicine: Aerobic Exercise”

33. BELL RINGER #3Page 22-23 “Three Things Every Exercise Program Should Have” -Read the Article -Answer the Questions on the Back of the Article

34. 5 Components Of Fitness Aerobic Exercise http://www.youtube.com/watch?v=GEvJlmpZCoM

35. 5 Components Of Fitness Muscular Strength http://www.youtube.com/watch?v=pi8PU2g9gbE Muscular Endurance http://www.youtube.com/watch?v=wrd0o6EZM_4

36. 5 Components Of Fitness Flexibility http://www.youtube.com/watch?v=1E-gN5gD5pk

37. 5 Components Of Fitness Body Composition (Body Fat %) http://www.youtube.com/watch?v=5rVZFJtV4u8

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

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

40. Program Design • Exercise must be performed on a regular basis to be beneficial and effective. • That means you cannot just workout once and expect results…… • CONSISTENCY is the key to fitness!

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

42. Program Design • Aerobic Exercise Intensity: • Heart Rate, Distance, Speed • Strength Training Intensity: • Weight, Reps, Sets, Failure, Tempo • Flexibility: • Count & Range of Motion of Stretch

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

44. 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

45. Response Video“Cross Fit”

46. BELL RINGER #4Page 24-25 “Warm Up to Workout” -Read the Article -Answer the Questions on the Back of the Article

47. 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.

48. WARM-UP #1-Prevents Injury #2-Improves performance

49. Basic Training Principles • Warm-up consists of low intensity, total body movements for 3-5 minutes. • (Stretching is not Warming Up!!!) • Rubber Band Example • When preparing for strength training, an individual should perform 1-2 warm-up sets (at 50% 1RM) at the beginning of their first exercise. • It is not necessary to perform warm-up sets from that point forward.

50. 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. • Stretching is a good Cool Down, it also helps to improve flexibility.