Bell Ringer #1-Textbook Read Pages: • Physical Exams, pg 343 • Eye Care, pg 344-345 • Ear Care, pg 346-347 • Dental Care, pg 348-350
The Need For Fitness • Cardiovascular Risk Factors: • Heart disease is the leading cause of death in the United States. • The U.S. is raked among the top 3 in the world for overweight/fat individuals. • There are over 1 million heart attacks each year.
Unhealthy Behaviors • Bad habits such as: • Physical Inactivity • Video games, TV, Computers. • Fatty & Sugary Foods. • Enormous Food portions. • Technology
Unhealthy Behaviors • Turn us into a out of shape, lazy, over fat, unhealthy, heart attack risk individual.
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.
Knowing Your Genetic Potential • Endomorph: • Big boned, soft, round body. High percent of body fat. • Very hard to lose weight/fat.
Knowing Your Genetic Potential • Mesomorph • V or Square shaped body. Muscular characteristics. Low percent of body fat. • Easy to gain or lose weight.
Knowing Your Genetic Potential • Ectomorph: -Small frame, thin muscles, low percent of body fat. -Hard to gain weight.
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.
Daily Review • 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.
ARTICLE/KWL “THE HIDDEN COST OF OBESITY”
Bell Ringer #2ACTIVITY: Notebook, Pg79 & 80“Barriers to being Active Survey”
Fitness • Five Habits to Healthy Living: • Balanced daily nutrition. • Aerobic/Anaerobic Exercise. • Strength Training. • Stress Management. • Hydration.
Overcoming the Barriers What do you think your barriers are?
Lack of Time • Identify time for physical activity. • Multitask: Incorporate physical activity with daily tasks. What are some multitasking activities that involve physical activity?
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.
Embarrassed about Personal Appearance • Wear loose, comfortable clothing. • Exercise with supportive people. • Exercise in private first.
Lack of Energy • Schedule activity during energetic times in the day or week. • Give exercise a chance. • Exercise can give you more energy.
Not Enjoyable • Invite someone to exercise with you. • Join a class or group. • Find fun activities like…
Lack of Self-Motivation • Schedule activity • Make an “Appointment” • Find a job that requires physical work.
Fear of Injury • Find an activity you feel confident and safe doing. • Minimal skill. • Join a supervised gym or class. • Protective gear and equipment.
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
Lack of a Safe Place • Select activities with minimal equipment. • Low cost options. • Volunteer to do household or gardening chores. • Find a group of friends to jog with. Safety in numbers.
Appeal of TV/ Computer/ Video Games • 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.
Inclement Weather • Indoor activities • Household Chores • Winter Sports
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?
Bell Ringer #3-Textbook • Read Pages: • Physical Activity & Health Status, pg 367-369 • Healthful Physical Activities, pg 370 • Physical Fitness Plans, pg 371-372
5 Components Of Fitness 1. Aerobic Exercise 2. Muscular Strength 3. Muscular Endurance 4. Flexibility 5. Body Composition
Program Design • To create an effective exercise routine you must then include the elements of: • Frequency • Intensity • Time F I T
Program Design • Frequency: • Refers to the number of times per week an individual engages in exercise.
Exercise must be performed on a regular basis to be beneficial and effective. CONSISTENCY is the key to fitness! Program Design
Program Design • Intensity: • Refers to how hard a person is working as they exercise.
Program Design • Time: • Refers to the length of the exercise session.
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
Bell Ringer #4-Notebook Aerobic Exercise “Finding your Training Heart Rate” Notebook, pg 81
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.
Warm-Up #1 Prevents Injury #2 Improves performance
Basic Training Principles • Warm-up consists of low intensity, gross body movements for 3-5 minutes. • When preparing for strength training, an individual should perform 1-2 warm-up sets at the beginning of their first exercise. • It is not necessary to perform warm-up sets from that point forward.
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.
Basic Training Principles • Cooling Down consists of: • Easy Jogging, Walking, Biking. • Light Aerobic Activity. • Stretching Exercises.
Daily Review • When static stretching you should hold the stretch for ___ seconds. -30 • The purpose of the warm-up is to: -improve performance & prevent injury • What returns the body to its normal state and helps prevent soreness? -cool-down • An individual with a V-shape & low % bodyfat is a/an -Mesomorph • How hard you work out is called: -Intensity • A relaxed, held stretch with your attention focused on your muscle being stretched is: -Static
Bell Ringer #5: Notebook, pg 67CV/Aerobic Exercise Article Describe 2 activities for the following Heart Training Zones: • Healthy Heart • Fitness • Aerobic • Anaerobic • Red-Line
Aerobic Exercise • Aerobic exercise is defined as continuous, rhythmic activity, using large muscle groups of the body performed at 60-85% of a persons maximum heart rate. • Aerobic Exercise trains the heart and uses oxygen.
Examples Of Aerobic Exercise • Walking • Jogging • Running • Jump Roping • Cycling • Swimming • Dancing • Roller Blade/Skating
Examples Of Aerobic Exercise • Treadmill • Precor Fitness Machine • Eliptical Fitness Machine • Cross Trainer Fitness • Exercise Bike
Examples Of Aerobic Exercise • Tae Bo • Aerobic Dance • Step Aerobics • Water Aerobics • Spinning • Kick Boxing