Physical Activity Essentials: Benefits, Tips, and Importance

1. Do Now • 1.List in order from most to least, who you think the most physically active people are in your family, and why?

2. Physical Fitness Benefits of Physical Activity Physical Activity & Your Health QUESTION: You decided you were going to do just one thing to improve your health what one action would you choose? ANSWER: The single most important step you can take would be to lead a physically active life.

3. Physical Activity: Any form of movement that causes your body to use energy. 1.) Physical activity benefits just about every system in your body & benefits your mental/emotional and social health. 2.) Physical activity does not just mean “working out” it includes all kinds of activities you do on a daily basis. Physical Benefits: 1.) Being physical active on a regular basis improves your Physical Fitness – The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands. 2.) You can achieve specific fitness goals through EXERCISE – Purposeful physical activity that is planned, structured and repetitive, and improves and maintains physical fitness 3.) Physical activity can help you maintain a healthy weight and may reduce your risk of many serious diseases.

4. THE PHYSICAL BENEFITS OF EXERCISE EXTENDS TO MANY SYSTEMS OF THE BODY. A.) CARDIOVASCULAR SYSTEM: 1.) Your heart and blood vessels will receive most of the benefits from regular physical activity. 2.) The heart is able to pump more blood with less effort. 3.) Exercise can reduce blood pressure and may lower cholesterol levels. B.) WEIGHT MAINTENANCE: 1.) Exercise increases your Basal Metabolic Rate-amount of energy your body uses when you are at rest. 2.) An active metabolism makes it easier to remain a healthy weight. 3.) Can reduce diseases like diabetes, heart disease and certain cancer.

5. C.)BONE STRENGTH: 1.) Physical activity should include some weight bearing exercises to make your bones stronger & denser. 2.) Reduces your chances of developing osteoporosis. D.) BALANCE & COORDINATION: 1.) Physical activity improves your balance & coordination which improves athletic ability. 2.) Good balance and coordination can reduce injury.

6. Psychological Benefits • 1.) During continuous exercise your brain releases • Endorphins-chemicals that block pain messages and responsible for feelings of satisfaction and pleasure. • 2.) People who exercise regularly are more likely to be more • SELF CONFIDENT, FOCUSED, & HAVE LESS STRESS IN THEIR LIFE. • 3.) Physical activity can help improve MOOD.

7. 5 Components of Fitness Cardiovascular Endurance Muscular Strength Muscular Endurance Flexibility Body Composition

8. 1. Cardiorespiratory Endurance • Cardiorespiratory endurance is the ability of the heart, lungs, and circulatory system to deliver enough fuel and oxygen to the body’s cells • It is the most important component of health-related fitness

9. Two Types of Activity • Aerobic- activity that requires oxygen (prolonged) • Anaerobic- activity that does not require oxygen (short duration)

10. Heart Rate • Heart Rate- beats/min • Resting Heart Rate- HR at rest • Maximum Heart Rate (HRmax)- peak HR (estimate)

11. Carotid artery (neck) Radial artery (wrist) Places to Take Pulse

12. Target Heart Rate • Finding your target heart rate: • 1. 220 (MHR)- your age • 2. Subtract your RHR • 3. Multiply by 60% (if you’re just starting out) • 4. Add back in your RHR

13. Example of THR (15 yr old) • 1. 220-15 (age)= 205 bpm • 2. 205-70 (average RHR)= 135 bpm • 3. 135 x .6 (60%)= 81 bpm • 4. 81+ 70 (average RHR)= 151 Round off to 150 bpm

14. 2. Muscular Strength

15. 2. Muscular Strength • Muscular strength is the amount of force a muscle can produce with a single maximum effort • It is important for good posture and injury prevention

16. Two Types of Muscle Contractions • Isotonic- a muscular contraction in which movement occurs • Isometric- a muscular contraction in which no movement occurs

17. Strength vs. Endurance • Muscular strength- the amount of force a muscle can produce with a single maximum effort • Muscular endurance- the ability to contract a muscle over and over again

18. Two Phases of an Isotonic Contraction • Concentric phase- phase in which the muscle shortens (also known as the “lifting” phase) • Eccentric phase- phase in which the muscle lengthens (also known as the “lowering” phase)

19. Muscular Hypertrophy vs. Atrophy • Hypertrophy- increase in the size of individual muscle fibers in response to training • Atrophy- decrease in the size of individual muscle fibers in response to a lack of training, poor diet, sickness, etc

20. 3. Muscular Endurance • Muscular endurance is the ability to sustain a given level of muscle tension, that is, to hold a muscle contraction for a long period of time or to contract a muscle over and over again • It is important for good posture and injury prevention

21. 4. Flexibility • Flexibility is the ability to move the joints through their full range of motion • It is also important for good posture and injury prevention

22. Types of Stretching • Ballistic Stretching- use of momentum to force the body beyond its normal range of motion (bouncy, jerky movements) • Dynamic Stretching- slow, controlled movements to gradually increase range of motion

23. Types of Stretching (Cont) • Static Stretching- stretching a muscle to its farthest point and then maintaining or holding that position • Isometric Stretching- contracting a muscle in a stretched position

24. Types of Stretching (Cont) • Proprioceptive Neuromuscular Facilitation (PNF) • Stretching done with a partner in a contract-relax fashion • Mix of isometric and static stretching techniques • Most effective way to increase flexibility

25. 5. Body Composition • Body composition refers to the relative amounts of lean body mass (muscle, bone, water, organs, etc) and fat in the body • It is the most accurate means of determining risk for disease

26. B.M.I. Calculations • We are all going to calculate our BMI • The formula is: • 700 X Weight (lbs) (height in Inches) ^2 Ex: A person is 120 lbs and is 5 Feet 3 Inches tall. What is her BMI? - (700 X 120) = 84000 = 21.6 (63)^2 3969

28. Subject 1 Height: 6-8 Weight: 240 Born: Dec 30, 1984 - Akron, Ohio College: None Draft: 2003 - 1st round (1st pick) by the Cleveland Cavaliers Subject 2 Height: 6-2 Weight: 240 Born: Nov 25, 1976 - Chicago, IL College: Syracuse Draft: 1999 - 1st round (2nd pick) by the Philadelphia Eagles

29. Where We’ve Come • Weight Categories • Height/Weight Charts • Height/Weight/Frame Charts • Body Mass Index (BMI) • Body Composition

30. Methods to Determine BF% • Hydrostatic Weighing • Based on the assumption that fat floats while lean tissue sinks • BF% is determined by comparing underwater weight with normal body weight out of water • Most accurate, but not very practical; expensive and requires experienced technicians

31. Methods to Determine BF% (Cont) • Bioelectrical Impedance (BEI) • Measures the body’s resistance to an electric current • Much more practical than hydrostatic weighing (inexpensive, no third person needed), but not as accurate • Problems in accuracy generally arise due to changes in total body water

32. Methods to Determine BF% (Cont) • Skinfold Calipers • Obtains body fat by measuring the thickness of folds of skin at specific sites on the body • Two common tests: 3-site; 7-site • Decently accurate and equally practical

33. Factors Influencing Individual Response • Heredity/Genetics • Maturity (Physical/Emotional) • Nutrition • Sleep/Rest/Recovery • Motivation • Level

34. Developing a Cardiorespiratory Fitness Program • F.I.T.T. Principle • Frequency- 3-5 days per week • Intensity- 60-90% of HRmax • Time- 20-60 mins • Type- Type of exercise completed

35. Types of Activity • High Impact- Activities which place stress on the bones, joints and muscular systems. (Ex. Running, football) • Low Impact Exercise- Activities which work the cardiovascular system but do not place such a high stress on the joints. (ex. Eliptical Machine, swimming, Bike riding)

36. Types of Activities • Strength Training- Using weights to train the muscular system • Recommended Workouts • Muscle Gain- High Weight, Low Reps typically 4 sets of 3 to 6 repetitions • Muscle Endurance- Moderate Weight, High Reps; 5 sets of 8 to 10 repetitions • Muscle Tone- Low Weight High Repetitions; 4 to 5 sets of 12 to 15 repetitions

37. High Intensity Interval Training (HIIT) • Repeated alternating of higher intensity periods of maximal effort with lower intensity periods of active recovery • The most effective way to increase cardiorespiratory endurance