Bell Ringer #1 (3 paragraphs - 5 sentences each)  The government has issued a warning that a particular (and common) household item is having an unusual side effect on children. Worse yet, you own this item. You rush home to check on your kids. When you get there, you're shocked to find that your kids have.... Write this scene.

Book Assignment #1  Read page in your health book.  List 11 ways regular activity improves health status.  Turn in after you have completed the assignment.

Improving Physical Fitness

What do you think of when you hear the words physical fitness and exercise?  Hard work, sweat, fatigue, and self-discipline are words often used by many.  Others who have a regular and successful program may use the words fun, relaxing, and energizing.  So, why do some people enjoy exercising while others dread the thought of exercise?

Why Exercise?  A competitive athlete may train to perform well in a specific event while another individual may walk to help control his weight.  The motivations for these two individuals are very different, but both are developing the same components of fitness. These components of fitness are as follows:

Physical Activity  Physical activity is any bodily movement produced by skeletal muscles that result in energy expenditure.  Regular physical activity is physical activity that is performed on most days of the week.  What are some benefits of regular physical activity? (hint: bell ringers)

What to Know about Exercises and Health-Related Fitness. There are 5 components of health related fitness: 1.Cardio respiratory Endurance 2.Muscular strength 3.Muscular Endurance 4.Flexibility 5.Body Composition

Components of Fitness 1. Flexibility- which is the range of movements of your joints.

Components of Fitness 2. Cardio respiratory Endurance- which is the ability of your heart, lungs, and blood vessels to send fuel and oxygen to your body’s tissues during vigorous exercise.

Components of Fitness 3. Muscular Strength- which is the greatest amount of work your muscles can do at a given time 4. Muscular Endurance- which is how well your muscles can keep performing over a period of time without undue fatigue.

Components of Fitness 5. Body Composition- which is the amount of fat tissue your body has compared to the amount of other tissues.

Studies have shown that developing many of these fitness components can improve the quality of your life.

Exercise has many positive effects on your body.  Heart Increased blood volume per heartbeat Increased blood circulation to the heart itself Decrease resting heart rate Decreased heart rate after exercise or hard work  Lungs Increased lung capacity Increased blood circulation Increased efficiency of muscles used in breathing

Exercise has many positive effects on your body cont’d.  Nervous System Decreased stress Improved coordination and reaction time  Muscles Increased blood circulation Increased size, strength, and endurance  Bones and Ligaments Increased strength of bones Increased strength of joint tissues

Exercise has many positive effects on your body cont’d.  Metabolism Improved regulation of body fats in bloodstream Improved regulation of blood sugars  Psychological Effects Better sleep Increased intellectual productivity Relief from stress

So, let’s start exercising!!  There are three components of an exercise session.  They include: The warm-up The work out The cool down

The Warm-up  Warming up is engaging in activity that prepares the muscles for the work that is come.  First, you should perform some type of activity slowly for about 5 minutes. (Ex: light jog)  Second, you need to stretch your muscles you plan on working.  Warming up allows your pulse rate to increase gradually.

The Work out  This is the component of your exercise program in which you are actually performing the activity.  Within the work out, there are guidelines that should be followed to reduce risk of injury and maximize the benefits: Frequency Intensity Duration

Frequency  Exercise conducted at regular intervals each week, continuing throughout the year…  Or time spent to improve fitness  A beginning workout should be scheduled three times a week, with no less than 1 day and no more than 2 days between sessions.

Intensity  The level of exertion during exercise. How hard one works.  It is very important not to overdo exercise!!  You MUST start slowly and build endurance  If using weights, start light and build toward heavier ones. In aerobics, work toward your target heart rate.

Duration  Length of time spent to improve fitness –How long one exercises

Set vs. Rep

Rep  Number of times a given resistance is performed Set  A group of repetitions of an exercise movement done consecutively, without rest, until a given number or fatigue is reached

Example If you were going to do bench press….  In the first SET, you did 100 lbs. ten times (10 REPS)  In the 2 nd SET, you did 110 lbs. Eight times (8 REPS)  In the last SET, you only did six REPS.

The Cool Down  Just as your body needs to be readied for increased activity. It needs to be returned gradually to a less active state.  During exercise, an increased amount of blood is pumped to the heart with the help of contractions of large leg muscles that push against the veins.  If the leg muscles relax suddenly, pooling may result.  The best way to cool down is to slow the activity.