IMPORTANCE OF PHYSICAL EXERCISE SUBTITLE BENEFITS OF PHYSICAL ACTIVITY How active are you? Physical activity includes more than sports Physical Activity Any movement that requires your large muscle groups to work 60 minutes or more a day for teens Benefits of physical activity Physical Benefits Psychological benefits Social benefits PHYSICAL BENEFITS Cardiovascular system Heart & lungs Receives most benefit Pumps more blood with less effort Capillaries increase which decreases blood pressure Weight Management Basal metabolic rate-amount of energy your body uses when you are at rest Active metabolism helps stay at a healthy weight Unhealthy weight increases risk for Diabetes Heart disease Cancers Obesity Obesity LEARNING LOG Calculating basal metabolic rate Women: BMR = ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) Girl 15 years old, weighs 115, height 54. 1,385 calories per day Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years) Guy 15 years old, weight 155, height 5 9. 1,805 calories per day PHYSICAL BENEFITS Bone strength Weight bearing exercises Exercise that puts stress on muscle and bone Make bones stronger and denser Helps prevent osteoporosis Balance & Coordination Improves athletic abilities Reduces risk of injury Climbing ladders Carrying something down stairs PSYCHOLOGICAL BENEFITS Endorphins Chemicals that block pain messages from reaching your brain cells Feelings of satisfaction and pleasure after a good workout More self confident Focused Reduced stress levels Mental health professional consider physical activity an important part of treatment for depression Studies have found that regular physical activity improves academic achievement SOCIAL BENEFITS Opportunity to have fun Sports team Exercise class Bond with family or friends Build new relationships BECAUSE ITS MORE FUN TO WORKOUT WITH OTHERS THAN BY YOURSELF Be humble but show up and perform! Haylee McKenna COMPONENTS OF PHYSICAL FITNESS With effort, everyone can become physically fit Physical fitness Having the energy and strength to participate in a variety of activities 5 Components of Physical Fitness Cardiorespiratory endurance Muscular strength Muscular endurance Flexibility Body composition CARDIORESPIRATORY ENDURANCE Heart, lungs, and blood vessels are able to distribute nutrients and oxygen and remove wastes efficiently during prolonged exercise Poor endurance after light exercise Short of breath High heart rate Regular exercise Heart becomes stronger Increases the amount of blood that can be pumped to body Lungs become more efficient Deliver oxygen to blood and remove carbon dioxide MUSCULAR STRENGTH Ability of muscle to produce force Develop by exerting muscles for short periods of time Push-ups Weight lifting Speed workouts Moving houses MUSCULAR ENDURANCE Muscles ability to work for an extended period of time Develops with repeated actions over an extended period of time Raking leaves Rowing Walking Running FLEXIBILITY Ability to move a joint through its entire range of motion. Bend, stretch, and twist your body easily Varies by the joint Shoulders vs hamstrings Static stretching Stretching a muscle beyond its normal limits for a period of seconds while staying stationary Dynamic stretching Stretching a muscle beyond normal limits while moving If done correctly, it can increase flexibility and decrease risk for injury BODY COMPOSITION Amount of fat tissue in your body compared to the amount of lean tissue (muscle & bone) Weight is not the best indicator Body Mass Index (BMI) Skinfold test Exercise programs cause you to gain weight at first Muscle weighs more than fat Muscle is built at beginning of program Learning Log BMI TYPES OF PHYSICAL ACTIVITY What activity will improve all five components of physical activity? None Important to participate in a variety of physical activities Aerobic exercise Anaerobic exercise Isometric exercise Isotonic exercise Isokinetic exercise AEROBIC EXERCISE Ongoing physical activity that raises your breathing rate and heart rate Muscles require oxygen during activity to function Increases the amount of oxygen your body can take in and use Perform 20 minutes at a time on regular basis Improves cardiorespiratory endurance Also improves muscular endurance Swimming Running Walking briskly Cross country skiing ANAEROBIC EXERCISE Intense physical activity that lasts for a few seconds to a few minutes Muscles do not require oxygen during activity to function Energy is produced with oxygen present Anaerobic is so quick that the energy producing process does not have time to be completed Anaerobic exercise develops muscular strength, muscular endurance, and flexibility Lifting weights Push-ups Sprints ISOMETRIC EXERCISE Exercise in which muscles contract with very little body movement taking place Doing on a regular basis will help muscles to develop and get stronger Push hands together Pushing against an immovable object ISOTONIC EXERCISE Contracting and relaxing muscles through full range of motion Develops muscular strength and endurance Pull-ups Lifting free weights Dumbells Barbells ISOKINETIC EXERCISE Muscles contract at a constant rate Requires fitness machines that provide resistance Often used for therapy to rebuild muscle after an injury Isokinetic Isokinetic BASAL METABOLIC RATE WITH ACTIVITY Women: BMR = ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in years) If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2 If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x If you are moderately active (moderate exercise/sports 3-5 days/week) : Calorie- Calculation = BMR x 1.55 If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie- Calculation = BMR x 1.9 PHYSICAL ACTIVITY POSTER Create an illustrated poster to persuade other teens to get 60 minutes of physical activity every day. Should show benefits of exercise that are important to teens Appearance Athletic ability