PHYSICAL ACTIVITY AND FITNESS Benefits of Physical Activity

PHYSICAL ACTIVITY AND FITNESS

Benefits of Physical Activity • Physical Activity: any form of movement that causes your body to use energy. • Walking to school, cleaning your room, yardwork, or playing sports with your friends all count as physical activity • Physical Fitness: the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands. • Recommended daily physical activity for teens is 60 minutes. • Exercise: purposeful physical activity that is planned, structured, and repetitive, and that improves or maintains physical fitness. • Help in achieving specific fitness goals • Physical activity benefits all aspects of your health • physical, mental/emotional, and social health

Physical Benefits • Strengthen your muscles and bones • Boost your energy level • Improve your posture • Maintain a healthy weight • Reduce your risk of many serious diseases

Physical Benefits • Body Systems • Cardiovascular System: strengthens the heart muscle so that it pumps blood more efficiently. It reduces blood pressure & lowers the levels of artery-clogging cholesterol. • Respiratory System: lungs begin to work more efficiently, pulling in larger amounts of air & increasing the amount of oxygen delivered to your body. Allowing you to do many activities more easily (running a greater distance without becoming short of breath). • Musculoskeletal System: strengthens muscles & bones, reducing your risk of developing fragile bones as you age. Strengthening your bones and muscles can also improve your balance & coordination.

Mental and Emotional Benefits • Stress Relief • Physical activity stimulates the body to produce chemicals called endorphins. • Results in a feeling of well-being, aids relaxation, and relieves physical pain. • Mood Enhancement • Physical activity is a natural mood lifter. • Production of endorphins and other brain chemicals that combat anxiety and depression. • Better Sleep • Moderate activity at least 3 hours before bedtime helps you relax & get to sleep more easily. • Improved Self-Esteem • Can give you a sense of accomplishment and also help you look and feel your best.

Social Benefits • Make new friends • Spend time with friends you already have • Improve sportsmanship and teamwork • Confidence in meeting new people or dealing with social situations • Manage stress to prevent build up that could have a negative impact on relationships

Bell Ringer • Word Bank (1 st 4 questions) q. Physical Fitness q. Exercise q. Physical Activity q. Sedentary 1. Any form of movement that causes your body to use energy. 2. A lifestyle that involves little to no physical activity 3. A purposeful activity that is planned, structured, & repetitive, & which improves or maintains physical fitness 4. The ability to carry out daily tasks easily & have enough energy to respond to unexpected demands 5. List 1 benefit of physical activity for the following: • Physical • Mental and Emotional • Social

Risks of Being Inactive • An inactive lifestyle puts you at risk for a variety of health problems. • Sedentary: involving little physical activity. • Watching TV, playing video games, surfing the internet or social media.

Risks of Being Inactive • Health problems associated with sedentary lifestyle • Unhealthful weight gain and obesity o. Inactivity and Obesity in Middle School Children Ø https: //www. youtube. com/watch? v=9 KWPCEUIKb. U&t=210 s&index=2&list=WL o. The Skinny on Obesity (Ep 1): An Epidemic for Every Body Ø https: //www. youtube. com/watch? v=h 0 z. D 1 gj 0 p. Xk&list=WL&index=1 • Cardiovascular disease o. Heart attack: oxygen cuts off to heart causing tissue damage o. Stroke: oxygen cuts off to the brain causing tissue damage

Risks of Being Inactive • Health Problems continued • Type II Diabetes o. Difference between Type I Diabetes • Certain types of cancer • Asthma & other breathing problems • Osteoporosis: bones become porous & fragile, making them easier to break • Osteoarthritis: breakdown of cartilage & bone in the body’s joints • Psychological problems: stress, anxiety, & depression • Premature death

Making Time for Physical Activity • Spreading 60 minutes over shorter periods of activity • 10 minutes of physical activity, six times a day Instead of this… Try this… Taking the elevator Taking the stairs Getting a ride to school or a friend’s house Walking, skating, or riding your bike Using a shopping cart Carrying your groceries to the car Taking the car through a car wash Washing the car by hand Parking closer to the entrance Parking farther away from the entrance and walking Playing video or computer games Playing basketball, soccer, or tennis • Facing the Real Issues: Physical Activity • https: //www. youtube. com/watch? v=g 6 J 05 QHC 26 Y&list=WL&index=3

Improving Your Fitness • Elements (Components) of Fitness • Cardiorespiratory 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. o Running a mile or going for a hike without tiring • Muscular strength: amount of force your muscles can exert. o Activities that put stress on your muscles include lifting, pushing, and jumping • Muscular endurance: ability of your muscles to perform physical tasks over a period of time without tiring. o Carrying boxes up and down a flight of stairs or holding a plank • Flexibility: ability to move your body parts through their full range of motion. o Touching your toes without bending your legs or putting sunscreen on the center of your back. Flexibility can improve athletic performance and reduce your risk of muscle strain and other injuries. • Body composition: the ratio of fat to lean tissue in your body. o Having low overall body fat reduces the risk of cardiovascular disease and other health problems associated with being overweight or obese.

Getting Fit • Two categories for different forms of exercise • Aerobic (oxygen use): all rhythmic activities that use large muscle groups for an extended period of time. Raises heart rate & increases your body’s use of oxygen. Jogging, swimming, and riding a bike. • Anaerobic (no oxygen use): intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen. Sprinting and lifting weights. • Improving Cardiorespiratory Endurance • Aerobic exercise: increase heart rate and pump more blood throughout your body • Reduces the risk for cardiovascular disease, type II diabetes, certain cancers, and other diseases associated with weight gain. • Examples: Step Aerobics, Crossfit, Dancing, Kickboxing, Sports (basketball, football, tennis)

Getting Fit • Improving Muscular Strength and Endurance • Resistance or strength training • Isometric exercises: use muscle tension to improve strength with little or no movement of the body part. Pushing against a wall or other immoveable object; holding a plank. • Isotonic exercises: combine movement of the joints with contraction of the muscles. Lifting free weights or doing calisthenics (pull-ups, push-ups, sit-ups). • Isokinetic exercises: exert resistance against a muscle as it moves through a range of motion at a steady rate of speed. The use of weight machines and other exercise equipment. • Increasing muscle mass boosts your metabolism so your body burns the energy you consume faster, even at rest.

Getting Fit • Improving Flexibility • Stretching exercises improve your flexibility, circulation, posture, and coordination, as well as ease stress. Reduce the risk of injury during other activities. • Exercise and Bone Strength • Exercise helps increase bone density and lowers the risk of osteoporosis. Weight-bearing exercises work with gravity and are good for strengthening bones. Walking, strength training, aerobics, and dancing.

Calculating Heart Rate and Target Heart Zones • See Handout

Weight Training Introduction • Acceptable Conduct ØNo touching equipment without permission and supervision ØDress appropriately for the activity ØKeep from making excess noise and horseplay ØNo eating or drinking ØDo not distract anyone while they are working out ØNo messing around in the weight room ØDo not bang or drop weights. If too heavy grab someone to help with the load ØReturn all equipment to it’s proper place

Weight Training Introduction • General Safety ØAlways follow acceptable conduct rules ØAlways workout with a partner or group ØPerform only the lifts taught in class and do not lift any heavier then your ability ØUse proper lifting techniques taught in class ØIf you are using any free weights you must have a spotter ØInspect all equipment prior to using and make sure nothing is defective or broken. Make sure collars, clips, and straps are secure ØReport any broken or damaged equipment immediately

Weight Training Introduction • Benefits ØImprove Strength ØImproved Muscular Endurance ØImproved Muscle Size ØDecreased Body Fat ØImproved Appearance ØImproved Self-concept ØDecreased Fatigue ØReduce Chance of Injury ØIncreased Physical Efficiency and Productivity

Weight Training Introduction • Spotting ØFocus full attention on the lifter. Do not look around the room or talk to others while spotting ØListen for any pre-lift instructions from the lifter concerning the number or type of exercises to be performed ØVerbally communicate and coordinate actions with any assisting spotters ØAssist the lifter in receiving the weight in the proper starting position for the exercise ØVerbally encourage the lifter during the exercise ØGive any necessary physical assistance to enable the lifter to complete the desired number of repetitions ØAssist the lifter in returning the weight to its resting place

WARM-UP ACTIVITY • TABATA (20 seconds work/ 10 seconds rest) 1. 2. 3. 4. 5. 6. 7. 8. CRUNCHES PUSH-UPS SQUAT JUMPS PLANKS MOUNTAIN CLIMBERS TRICEPS DIPS WALL SITS BURPEES v. Repeat each exercise for another round

Weight Training Exercise Log

LIFT FORM DEMONSTRATION • Day 1: Barbell Work üBench Press üDead Lift üClean to Front Squat/ Clean to Back Squat Position • Day 2: Resistance Work üDip Bars using Bands for support üBattle Ropes üBench Hamstring Curl using Band tethered • Day 3: Resistance Equipment üStability Ball (Sit-up, Oblique Crunch, Push-up-hands on ball/feet on ball) üMedicine Ball (Russian Twist, Partner Back to Back side pass off) üKettleball Swing

Weight Training Activity • Day 1: Students will become familiar with equipment use. They can sample as many exercises as possible in the time frame given. Repetition: the number of times you can complete an exercise or repetition at a given time. Set: A group of repetitions Strength/Muscle Size: Heavy Weight/Low Reps • Weight you can lift 3 -4 sets with 7 -8 reps Endurance/Muscle Tone: Light Weight/High Reps • Weight you can lift 3 -4 sets with 10 -12 reps Day 2 -5: Alternate between the options below. ½ group should be doing option A one day and then option B the next. They must have an exercise for each body part (5 exercises total). Even if an exercise is total body, they still need 5 total. Option A: Upper Body Option B: Lower Body Shoulder Back Chest Glutes Biceps Quadriceps (front of thigh) Triceps Hamstrings (back of thigh) Abdominals Calf

Weight Training Activity Repetition: the number of times you can complete an exercise or repetition at a given time. Set: A group of repetitions Strength/Muscle Size: Heavy Weight/Low Reps • Weight you can lift 3 -4 sets with 7 -8 reps Endurance/Muscle Tone: Light Weight/High Reps • Weight you can lift 3 -4 sets with 10 -12 reps Option A: Upper Body Option B: Lower Body Shoulder Back Chest Glutes Biceps Quadriceps (front of thigh) Triceps Hamstrings (back of thigh) Abdominals Calf

PLANNING A PERSONAL ACTIVITY PROGRAM • The physical activities you choose depend on factors such as your fitness goals and the activities you like • Fitness Goals • Use fitness assessment as a starting point for creating goals • Use of SMART goals in creating a plan • Personal Needs • Choose activities you enjoy and can realistically do • Factors that affect your activity choices • Cost, where you live, your schedule, your fitness level, your overall health, personal safety

PLANNING A PERSONAL ACTIVITY PROGRAM • Types of Activities • A minimum of 60 minutes of physical activity most days • A variety of activities to meet specific fitness goals & prevent boredom • Limit sedentary activities • Moderate-Intensity Physical Activities • Daily does of physical activity • Walking, climbing stairs, household chores, yard work

PLANNING A PERSONAL ACTIVITY PROGRAM • Types of Activities • Aerobic Activities: Raise heart rate • Aim for 20 minute sessions each week of vigorous aerobic activity • Cycling, brisk walking, running, dancing, in-line skating, cross-country skiing, most team sports • Strength Training: develops muscle tone • Aim for at least 2 -3 sessions per week of 20 -30 minutes each, w/ 1 day of rest in between • Rowing, cross-country skiing, pull-ups, push-ups, cycling, running, skating, abdominal crunches • Flexibility: improve range of motion • Stretching for 10 -12 minutes a day • Gymnastics, martial arts, ballet, Pilates, yoga, stretching (dynamic and static)

PLANNING A PERSONAL ACTIVITY PROGRAM • Principles of Building Fitness • Effective fitness plans focus on four principles: specificity, overload, progression, & regularity • Specificity: choosing the right types of activities to improve a given element of fitness • Strength training activities will build muscular strength • Overload: exercising at a level that’s beyond your regular daily activities • Increasing the demands on your body will make it adapt and grow stronger • Strength Training: increasing weight load by 2 -5 lbs • Aerobic Activity: increasing the intensity or duration • Progression: gradually increasing the demands on your body • Working a little harder or longer during each session, and more often during the week • 30 day challenges: plank, push-up, squats • Regularity: working out on a regular basis • Minimum of 3 balanced workouts a week to maintain fitness level • Different activities to get 60 minutes a day of PA

PLANNING A PERSONAL ACTIVITY PROGRAM • Stages of a Workout • An exercise session has 3 stages: warm-up, workout, cool-down • Warm-up: gentle cardiovascular activity that prepares the muscles for work • Increases blood flow, delivering needed oxygen & fuel to muscles • Gradual increase of heart rate and body temperature • Choose activities that work the same muscles you are using during the workout session • Include stretching: dynamic stretching (movement stretching) is best

PLANNING A PERSONAL ACTIVITY PROGRAM • Stages of a Workout • Workout: part of an exercise session when you are exercising at your highest peak • F. I. T. T. Formula • Frequency (how often): minimum of 3 exercise sessions per week • Give time for body to rest in between • Include a variety of physical activity during the week to get 60 minutes/day • Intensity (how hard): push yourself hard enough to create overload • Aerobic: exercise within target heart rate range • Strength: enough to feel strain in muscles but not pain; Rate of perceived exertion (RPE) • Type (specific activity): vary exercises throughout the week to build different elements of fitness • Jog Monday and Wednesday; Lift weights Tuesday and Thursday • Time (duration-how long): The amount of time you complete an exercise session • Cardiovascular fitness: minimum 20 minutes within target heart rate range • Strength training: 20 -30 minutes • Flexibility: minimum of 10 -12 minutes per day

PLANNING A PERSONAL ACTIVITY PROGRAM • Stages of a Workout • Rate of Perceived Exertion (RPE): How hard you feel like your body is working • Best used during muscular strength/endurance, and flexibility sessions • Target Heart Rate Zone: the range that defines the upper and lower limits of your training intensity • Best used during cardiorespiratory activities

PLANNING A PERSONAL ACTIVITY PROGRAM • Stages of a Workout • Cool-down: low-level activity that prepares your body to return to a resting state • Allows heart rate, breathing, and body temperature to return to normal gradually • Reduces strain on heart and helps prevent muscle soreness • 5 -10 minutes of gentle activity • Good time for static stretching (stretching while holding a movement; stationary stretching)

PLANNING A PERSONAL ACTIVITY PROGRAM • Tracking your progress • Track your progress to see how your fitness level increases over time • Fitness journal can help you track your progress • List all activities, noting how long you work out, how often, and at what level • Stick to plan for a minimum of 12 weeks • Refer to your goals often, to see how you progress

FITNESS PLAN PROJECT • SMART GOAL: use fitness assessments • Warm-up: minimum of 3 aerobic exercises & 3 dynamic stretches • Cool-down: minimum of 1 low intensity aerobic exercise & 5 static stretches • Aerobic Routine: complete FITT formula once exercises have been selected • Strength Routine: complete FITT formula once exercises have been selected • Flexibility Routine: complete FITT formula once exercises have been selected • 60 minutes per day plan: Include activities in addition to above