FITNESS

What are the benefits of exercise? Write down as many as you can! Brainstorm: What are the benefits of exercise? Write down as many as you can!

Physical Benefits Muscles become more efficient Muscle definition Boosts metabolism Strengthens your heart Regulates cholesterol Protects against injury

Weight-bearing activity = bone growth Feel good = look good, look good = feel good GREATER QUALITY OF LIFE

Mental/Emotional Benefits Endorphins – happy chemicals Increased oxygen to brain = more alert and energized Reduce anxiety, stress & depression Helps “clear your mind”

Increases self-confidence Improve self-image Motivation to be productive Helps people feel “in control” Look good = feel good

Social Benefits Increased self-esteem = more confidence to interact with new people Meeting new people Build teamwork & communication skills

Fitday 5 Components Muscular strength Muscular endurance Cardiovascular endurance Flexibility Body Composition

5 Components of Health-Related Fitness Muscular Strength Muscular Endurance

Cardiovascular Endurance Aerobic Activity – Anaerobic Activity

Resting Heart Rate What is YOUR resting heart rate? Target Heart Rate

First, find Your Max Heart Rate… 220 – age = ___________ Anaerobic Target Heart Rate = ________ x .85 = ___________ Aerobic Target Heart Rate = _________ x .75 = ___________ Weight Loss/Fat Burn Target HR = _______ x .60 =___________ Light Intensity Target HR = ___________ x .50 = ___________ General Target Heart Rate = range between Weight Loss HR and Anaerobic HR ___________ - ___________

When working out, how do you decide what you want your target heart rate to be?

Flexibility Body Composition

PLANNING YOUR FITNESS PROGRAM

Consider your fitness goals Create a BALANCED routine Go at your own pace Build activity into your daily routine

Plan to include different activities Allow time for recovery Put it on paper

No problem! There are Fitness Apps! No gym membership? No problem! There are Fitness Apps! Sworkit * Fitstar Skyfit *Online workouts Daily burn (yoga, Zumba)

A few more things… Don’t expect immediate results Road blocks don’t mean failure Track improvement & benefits Find ways to pass the time Invest in some new workout clothes or shoes Make a new playlist Don’t set inflexible daily goals

AVOIDING INJURY Warm Up and Cool Down Getting Conditioned building into something soreness and fatigue aren’t a bad thing RESTING helps sore muscles recover Warm Up and Cool Down Warm up increases blood flow to muscles Cool down – don’t just stop moving! - Dizzy, fainting, etc. Cooling down can help reduce soreness the next day

Staying Hydrated maintain blood volume signs of dehydration? lightheaded, dizzy, muscle cramps/spasms, confusion, sluggishness, fainting, heart palpitations

Signs of overtraining Can’t finish a workout properly Feeling drained after what normally would be a good workout Gaining weight Training hard every day of week Restless at night/can’t sleep Feeling overly tired and sluggish Odd aches and pains Getting sick more often

Overtraining Common misconceptions: - “No pain, no gain.” - Working out in heavy sweats helps you lose weight faster Rest days vs. active rest days

Overuse Injuries Repetitive activity stresses same joints/ muscles/bones over and over Teenager’s bones are still growing, so they’re fragile Can result in long-term injury or permanent damage Treatment: physical therapy, rehab, rest http://www.g2orthopedics.com/wp-content/uploads/2016/03/overuse-injuries- infographic-handout.pdf

Using and Wearing the Right Equipment and Clothing safety equipment specific to sport concussion prevention proper footwear reflective clothing at night FOAM ROLLERS!!!

How Do You Treat A Minor Sports Injury How Do You Treat A Minor Sports Injury? R – REST (quit while you’re ahead) I – ICE (15-20 minute intervals, using barrier between skin and ice) C – COMPRESSION (wrap, but not too tight) E – ELEVATE (reduce blood flow = reduce swelling)

BE PATIENT AND THINK LONG-TERM!

Why do people use supplements, drugs, and PEDs?

Supplements most are NOT regulated by FDA, so that means they can make claims without proof supplements may interact with medications you’re already taking Examples: whey protein, DHEA pre-workout

Anabolic Steroids Synthetic (fake) versions of testosterone, which promotes muscle growth Dangers: increased aggressive behavior high cholesterol kidney and heart damage severe acne (body) can stunt growth in teens

Performance Enhancing Drugs (PEDs) CREATINE muscles retain more water it is advised that creatine should be taken under the supervision of a health professional “ANDRO” & DHEA body converts into anabolic steroids increase muscle mass most steroid precursors are illegal without a prescription. DHEA, however, is still available in over-the-counter preparations

“There is no shortcut to any place worth going.”

Why is sleep so important Why is sleep so important? What are the consequences of not getting enough sleep?

Stage 1 - Light Sleep The Stages of Sleep first 5 – 10 minutes heart rate starts to lower muscles may twitch or jerk “drifting” in and out of sleep

Stage 2 - Onset of Sleep body temperature drops slower breathing and heart rate muscle activity decreases dreams are simple and short (may be as simple as a color or an emotion)

Stage 3 - Deep Sleep muscles are relaxed, blood pressure drops SLOW brain waves take over if someone woke you up, you’d be disoriented energy is restored, tissues grow and repair may begin to dream deeper, have nightmares, sleepwalk/sleeptalk

Stage 4 - REM Sleep starts about 90 minutes after you’re asleep INTENSE dreaming increased heart rate & breathing, eye-movement ATONIA – frozen muscles REM cycles get longer the longer you sleep

NAPPING 20 minute “power nap” (sometimes called the stage 2 nap) - good for alertness and motor learning skills like typing and playing the piano

Research shows longer naps help boost memory and enhance creativity. 30 to 60 minutes (slow wave sleep) - good for decision-making skills, such as memorizing vocabulary or recalling directions

60 to 90 minutes (REM sleep) - plays a key role in making new connections in the brain and solving creative problems

Why Do We Dream?