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Focus for High School Students

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  1. Exercise for Health and Fitness By: By Joel Rosario Focus for High School Students

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

  3. 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 Cardiorespiratory Endurance

  4. Activities for Cardiorespiratory Endurance Aerobics Running Biking Swimming

  5. 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. Muscular Strength

  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. 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 Muscular Endurance

  8. 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 Difference Between Muscular Strength and Muscular Endurance

  9. 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 Flexibility

  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. 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 Body Composition

  13. 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 Components of Body Composition

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

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

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

  17. 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 Skinfold Calipers

  18. 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 Hydrostatic Weighing

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

  20. 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 • More information on Health go to Body Mass Index (BMI) continued…