…what’s the big deal, anyway? Exercising …what’s the big deal, anyway? By: Alex Gregor Grades: High School

So What is It? Exercise (Merriam-Webster): bodily exertion for the sake of developing and maintaining physical fitness V E R S E S Physical Activity (MyPyramid.gov) movement of the body that uses energy

Types of Exercise Flexibility (stretching, yoga/palates) Aerobic (jogging, walking, jump rope, hiking) (Body works using oxygen as fuel) Anaerobic (weight lifting, sprinting) (Body works without using oxygen as fuel)

How to Exercise All exercise trains one or more of the components of fitness Two types of fitness components: Skill related Health related Skill related – directly relate to athletics and sports Health related – foster healthy and active lifestyles Link to Skill Related Fitness Components Link to Health Related Fitness Components

Skill Related Components of Fitness Agility The ability to rapidly change the position of the body with speed and accuracy Balance Maintenance of equilibrium while stationary or moving The ability to integrate the senses, such as sight and hearing, together with the body in performing tasks smoothly and accurately. Coordination

Skill Related Components of Fitness Power Speed The time between initiation of a stimulus and the beginning of the reaction to it. The ability to perform a movement within a short period of time.  The rate at which work is performed, calculated as work divided by time. Reaction Time

Health Related Components of Fitness Muscle Endurance The muscle’s ability to sustain contraction without fatigue. Muscle Strength More Muscle!! The muscle’s ability to exert a maximal force Cardio-respiratory Endurance The ability of circulatory and respiratory systems to supply oxygen and the muscular systems ability to extract oxygen during sustained physical activity

Health Related Components of Fitness Body Composition Body’s relative amount of fat mass to fat free mass.  Described as a percentage of total weight represented by fat weight The ability of the joints to move through a full pain-free range of motion Flexibility

Ways to Exercise Walking Jogging/Running Rowing Weight lifting Sports Biking Yoga/Pilates Martial Arts Zumba/Dancing Swimming Yard work And more! Ways to Exercise

Now that’s what they call BRAIN POWER! Benefits for Brains Increases flow of blood and oxygen Can lead to new nerve cell growth May increase neurotransmitter levels that support cognition Now that’s what they call BRAIN POWER!

Exercise Improves… Work ethic Immune system Symptoms of depression Weight management Energy levels Bone density

Exercise Improves… Mental focus Muscular strength Metabolism Heart health Posture Appetite for healthy food

Exercise Decreases… Mortality rate Risk of chronic disease Free radical activity High blood pressure Stress levels Joint discomfort

Effects on Lifestyle Overall Health! Exercise improves…. Mood Sleep Self-confidence Complexion Body image Body composition Overall Health!

Exercise Safety Hydrate properly Before, during, after exercise Wear reflective clothing (during dark hours) Don’t push yourself too hard Eat a healthy and balanced diet Get proper sleep

True or False? FALSE!! FALSE!! FALSE!! Weightlifting causes stunted growth…. FALSE!! Fat can turn to muscle (and vice versa)…. FALSE!! Going to a gym is the best way to exercise…. FALSE!!

True or False? TRUE!! FALSE!! FALSE!! Exercise can relieve PMS symptoms…. TRUE!! Exercise can spot-reduce…. FALSE!! FALSE!! No pain, no gain….

Why? 1. Weightlifting causes stunted growth If you exercise properly, and with the correct techniques, exercise is a great way to improve strength and overall conditioning. 2. Going to a gym is the best way to exercise You can exercise the same muscle groups at home and at the gym. 3. Fat can turn into muscle Fat and muscle cells replace each other, but do not convert into one another.

Why? 4. Exercise can reduce PMS and menstrual symptoms in females Exercise has proven to reduce menstrual cramps and bloating, as well as other PMS symptoms 5. Exercise can spot-reduce There is no way to lose body fat in a specific part of your body only (stomach, buttocks, etc.) When you lose body fat, you lose it over the course of your entire body 6. When exercising, no pain, no gain While exercising, you may experience pain and discomfort. However, it is important to know your body and know what your limits are.

If I only exercised more…. The Bottom Line If I only exercised more…. Exercise is important for everyone!! Exercise improves overall health in many ways Safety needs to be observed when exercising There are many ways to exercise