Promotion of Physical Activity. Short Quiz. To gain benefits of exercise, you must exercise everyday. Exercise can help improve depression. Girls will develop large, manly muscles if they lift weights. Lifting weights develops cardiorespiratory endurance.
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Physical Activity Gone Bad
Any form of exercise or movement. Physical activity may include planned activity such as walking, running, basketball, or other sports. Physical activity may also include other daily activities such as household chores, yard work, walking the dog, etc. ...
Prevention of Osteoporosis
Prevention of Osteoporosis
ADULT BMI CHART ON NEXT SLIDE
*Handout Copy of ADULT BMI Chart
Weight Status CategoryPercentile Range
Underweight Less than the 5th percentile
Healthy Weight 5th percentile to less than the 85th percentile Overweight 85th to less than the 95th percentile
Obese Equal to or greater than the 95th percentile
EXAMPLE ON NEXT SLIDE
BMI PERCENTILE CHARTS
Teen Boys & Teen Girls
Athletes, Physically Fit Students
#1 - Muscular Strength: amount of force a muscle can exert at one time.
#2 - Muscular endurance: ability for muscle to do physical tasks over a period of time.
#3 – Cardiorespiratory Endurance: the ability of your heart, blood vessels, lungs, and blood to deliver oxygen and nutrients to all of your body.
85-95 beats = Excellent
96-105 beats = Good
106-125 beats = Fair
125 or more = Needs Improvement
#4 - Flexibility: ability to move a body part through a full range of motion.
#5 – Body Composition: refers to the ratio of lean body tissue (muscle and bone) to body-fat tissue.
Body Composition can Be measured in More Than One Way
California Department of Education
University of Illinois
University of Illinois
“The exercise itself doesn't make you smarter, but it puts the brain of the learners in the optimal position for them to learn.”
- John Ratey, Harvard Professor
Sedentary Lifestyle: A way of life that requires little movement and exercise.
Approaches to Everyday Activities
Taking car to store Walking to store
Using a golf cart Walking with clubs
Taking the elevator Taking the stairs
Playing video games Playing tennis
Metabolism: process in which body gets energy from food.
Basal Metabolic Rate(resting): minimum rate of energy required to maintain the basic life processes in body.
Exercise Metabolic Rate = Basal + Daily Activity
Think of it this way (next slide)…
GAS = Energy
Car = Human Body
Engine = Metabolism
Car Parked Idle Engine Very little Gas (BASAL)
Drive Around Engine Revs Up More Gas Needed (ACTIVITY)
Basal Metabolism + Overeating = Weight Gain (fat)
Sedentary Lifestyle Leads to Several Chronic Diseases (discussed during the disease unit).
Aerobic: activity in which oxygen is continuously taken in for energy.
Anaerobic:Intense burst of activity in which the muscles work so hard that they produce energy without using oxygen.
RESTING HEART RATE (RHR)
TWO Places To Find Pulse
Do not use thumb!
1 Minute = 60 Seconds
Counting Pulse Rate:
Count for 6 Seconds = Multiply By 10
Count for 10 Seconds = Multiply By 6
Or……. Count For The Whole Minute
Target Heart Rate Zone:Range in which your heart rate should be during exercise for maximum cardiorespiratory endurance.
Hand Out Work Sheets
ASSIGN THR ZONE QUIZ
Before you plan a program, consider the following:
Children and adolescents should do 60 minutes (1 hour) or more of physical activity daily.
Aerobic:Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week.
Key Guidelines for Children and Adolescents:
Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week.
Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days of the week.
FITTPrinciple: Used to help determine the physical activity you plan to take part in.
Frequency: how often?
Intensity: how hard?
Type: what kind?
Time: how long?
HANDOUT FITT ARTICLE
Warm-up:activities that prepare the muscles for the work that is to come.
Cool Down:activities that aid muscles in purging themselves of waste products which have accumulated during exercise
Overload:increasing workload, working harder than norm
Progression:gradual increase in workload over time
Specificity:particular exercises improves particular areas of fitness
Individuality: everyone responds to training differently
GIVE CONCEPTS HANDOUT
Understanding Energy Systems
- Phosphogen System (ATP-PC) 8-10 Seconds
- Glycogen-Lactic Acid System Up to 90 Seconds
- Adenosine Phosphate Group Unlimited
Adenosine Triphosphate (ATP) WATCH VIDEO
NOTE: Adenosine Monophosphate (AMD)
Three Parts To Aerobic Energy
TOTAL ATP (from oxidative system)
2 ATP (Glycolysis) + 2 ATP (Krebs Cycle) +34 ATP (Electron Transport Chain) = 38 ATP Total
1. Fat contains more carbon than Carbs (requires more oxygen).
2. In high intense exercise, oxygen supply cells quick enough. Thus, carbs must be used for energy.
3. If carbs get low enough or run out, you will not be able to maintain high intensity levels.