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Focus for High School Students

Exercise for Health and Fitness. By: Mat Thomas. Focus for High School Students. What is Physical Fitness?. S et of physical attributes that allows body to respond or adapt to demands and stress of physical effort. 5 types of physical fitness Cardiorespiratory Endurance

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Focus for High School Students

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  1. Exercise for Health and Fitness By: Mat Thomas Focus for High School Students

  2. What is Physical Fitness? • Set of physical attributes that allows body to respond or adapt to demands andstress of physical effort. • 5 types of physical fitness • Cardiorespiratory Endurance • Muscular Strength • Muscular Endurance • Flexibility • Body Composition

  3. Cardiorespiratory Endurance • The ability of the body to perform prolonged, large-muscle, dynamic exercise at moderate-to-high levels of intensity • Builds healthy heart that performs more efficiently • Doesn’t work hard at rest or low level exercises • Heart pump more blood per heartbeat • Resting heart rate slows down • Resting blood pressure decreases • Blood supply to tissues improves

  4. Activities for Cardiorespiratory Endurance Aerobics Running Biking Swimming

  5. Muscular Strength • Amount of force a muscle can produce with single maximum effort. • Benefits • Helps with performing everyday/recreation activities • Keeps skeleton aligned, preventing back and leg pain • Provides good posture • Greater muscle mass makes high metabolism and faster energy use possible.

  6. Activities for Muscular Strength Using weight to help develop muscular strength Weight Training Using body’s weight for resistance develops muscular strength Calisthenics

  7. Muscular Endurance • Ability of a muscle or group of muscles to remain contracted or to contract repeatedly for long time period • Benefits • Helps with performing everyday/recreational activities • Good Posture • Injury Prevention • Example – Abs and back muscles

  8. Difference Between Muscular Strength and Muscular Endurance • Muscular Strength • Be determined by person’s ability to lift something for 1 rep maximum • Muscular Endurance • Be determined by how many times person can lift something

  9. Flexibility • Range of motion in a joint or group of joints; flexibility is related to muscle length • Benefits • Provide normal range of motion • Provide pain-free joints • Improve muscle coordination • Increase blood and nutrients to tissues

  10. Exercises to Increase Flexibility Yoga Backbend Hurdler Stretch

  11. Weekly Physical Activity Occasionally TV, Internet, Phone Sedentary Activity Bicep Curls, Push-Ups, Abdominal Curls, Bench Press, Calf Raises Calf Stretch, Side Lunge, Step Stretch, Hurdler Stretch Strength Training 2-3 days Flexibility Training At least 2 days Cardiorespiratory Endurance Exercise 3-5 days Walking, Jogging, Bicycling , Aerobics, Swimming Moderate-Intensity Physical Activity Most Days Washing Windows, Climbing Stairs, Yard Work, Walking the Dog, Cleaning

  12. Body Composition • The proportion of fat and fat-free mass in the body • Ideal body composition involves high percentage of fat-free mass and low percentage of fat mass • Problem with having too much fat mass • Heart Disease • High Blood Pressure • Stroke • Joint Problems • Diabetes

  13. Components of Body Composition • Total Body Mass (TBM) - combination of bone, muscle, fat, blood, water and viscera. • Lean Body Mass (LBM)- contains a small amount of lipid (2% to 3%) • Fat Free Body Mass (FFBM)- has no lipids

  14. Ways to Determine Body Fat • DEXA Scan (Dual energy X-ray absorptiometry) • Bioelectrical Impedance (Home Body Fat Scales) • Skinfold Calipers • Hydrostatic Weighing • Body Mass Index (BMI)

  15. DEXA Scan (Dual energy X-ray absorptiometry) • X-Ray Device • Measures body fat & bone density • Can tell location of body fat • Painless

  16. Bioelectrical Impedance (Home Body Fat Scales) • Measures fat quick and conveniently • Sends low-level electrical current through body • Fast signal more muscle • Slow signal more fat

  17. Skinfold Calipers • Also known as the pinch test • Skin is pinched at different areas with calipers • Results are plugged into a formula • Results based on idea of thickness of body fat under skin

  18. Hydrostatic Weighing • Underwater Weighing • Archimedes’ Principle - the law of buoyancy • Calculates your body density by measuring the amount of water you displace • Plugged in formula based on body density

  19. Body Mass Index (BMI) • Measurement based on height and weight • Underweight : < 18.5 • Normal Weight : 18.5 –24.9 • Overweight : 25 - 29.9 • Obese: 30 – 34.9 What’s my BMI?

  20. Body Mass Index (BMI) continued… • BMI is easy and convenient to calculate • Knowing BMI can increase understanding risk for diseases • BMI can be misleading • Doesn’t account for body frame or muscle mass

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