Deer Valley High School General Physical Education Unit Basic Knowledge of Exercise

Exercise Exercise is a planned physical activity. This means going out of your way to dedicate part of your day to your physical health.

Examples of Exercise Playing sports Going for a bike ride Going for a walk Running a mile Strength Training Hiking Fitness Classes Zumba, Tabata, Yoga

How much should I exercise? It is recommended by the Surgeon General that children get at least 60 minutes of exercise a day most days of the week to help prevent disease.

What changes can I make to my lifestyle to incorporate more exercise? Take the stairs instead of the elevator. Put down the video games and get up and move. Suggest family activities that are movement based instead of sitting. Park farther away in the parking lot, which forces you to walk more. Ride your bike or walk to the store when you can. Become involved with physical activities such as bowling, karate, hiking, kickboxing, school sports and recreational sports.

WHAT ARE THE FIVE COMPONENTS OF HEALTH RELATED FITNESS 1. FLEXIBILITY = The ability to move a body part through a full range of motion. 2. CARDIOVASCULAR FITNESS = The heart, lungs, and blood vessels ability to send fuel (O2) to the bodies tissues. 3. MUSCULAR STRENGTH = The ability to exert force against resistance.

WHAT ARE THE FIVE COMPONENTS OF HEALTH RELATED FITNESS 4. Muscular Endurance = the ability of muscles to work for an extended period of time. 5. Body Composition = The amount of fat, muscle, bone, and tissue in the body.

Important Terms Resting Heart Rate- is the number of times your heart beats per minute. Usually between 60-80bpm. Max Heart Rate- is the highest bpm recommended that your heart rate gets to during an exercise session. Target Heart Rate- a range you should keep your heart rate during a particular exercise or program.

Calculating Target HR Formula for Target Heart Rate 220 – Age = Max Heart Rate 220 – 20 yrs = 200 MHR MHR x 75% = Bottom end of Zone 200 x .75 = 150 BPM MHR x 85% = Top end of Zone 200 x .85 = 170 BPM Target Heart Rate Zone 150 – 170 BPM (Maintain for a minimum of 20 minutes)

F . I . T. T F =Frequency I =Intensity T= time T =Type F = Frequency = How often you are exercising. (5 to 6 times a week) I = Intensity = How hard you are working out. T = Time = How long you are working out. T = Type = The type of exercise you do. This is often called the mode. A 5-10 minute session of dynamic movement activities jog/dynamic stretching (warm-up) 20 minutes of activity, drill, or sport 5-10 minute static stretching/easy slow jog (cool down)

PRINICIPLES OF TRAINING Principles of training The body becomes stronger and functions better if increased demands are placed upon it. Rep- one completion of an exercise movement Set- group of reps done consecutively (3x12@50%max)

Three Common Types of Stretching A. STATIC STRETCHING = Stretching muscles beyond normal range of motion and holding the stretch for 15 - 30 seconds. B. DYNAMIC STRETCHING = Slow continuous and controlled movement. C. BALLISTIC STRETCHING = A bouncing motion that doesn’t allow your muscles to tell you its stretched too far.

Body Types ENDOMORPH: A large, soft bulging body and a pear-shaped appearance. High percentage of body fat Short neck Large abdomen Wide hips Round, full buttock Short, heavy legs

Body types MESOMORPH: A solid, muscular, and large-boned physique. Firm, well developed muscles Large bones Broad shoulders Muscular arms Trim waist Muscular buttocks Powerful legs

Body types ECTOMORPH: A slender body and slightly build Small bones Thin muscles Slender arms and legs Narrow chest Round shoulders Flat abdomen Small buttocks

Define and distinguish the differences between “overweight” and “obesity.” Overweight - Exceed the desirable body weight by more than 10 percent, according to the height and weight charts. Obesity – Exceed the desirable body weight by more than 20%.

Obesity Decreases quality of life Increases your chances of getting diabetes and heart disease Decreases your life expectancy Increases healthcare costs by approximately 42% more a year out of pocket. Can lead to injuries

A calorie is defined as what? Is a measure of energy the body is able to produce from food. 3500 calories in 1lb of fat 1 gram of Carbohydrate = 4 calories 1 gram of Protein = 4 calories 1 gram of Fat = 9 calories Ex. 1 gram is equal to the weight of a paperclip

To maintain your body weight: Positive caloric burn results in weight loss. Positive caloric intake results in weight gain. A balanced caloric intake and burn results in weight maintenance. Diet + Exercise = Weight Control

What is meant by the “long-haul” approach? Weight loss is usually longer lasting if it is gradual. It is recommended that you lose no more than 1 or 2 pounds per week.

Common Eating Disorders Anorexia nervosa Some people become so obsessed with the fear of being overweight that they refuse to eat normally. Anorexics have a distorted body image. People suffering from anorexia nervosa can starve to death or die from severe vitamin and mineral deficiencies. Bulimia Bulimics use laxatives and self-induced vomiting to avoid gaining weight. They frequently eat too much food, then get rid of it by inducing vomiting, using laxatives, and exercising very strenuously. These actions can cause serious medical problems.

Common Eating Disorders Overeating: Overeating is also considered an eating disorder. This can be as dangerous as either of the other 2 previous disorders we talked about, especially in the long run.

Goal of Deer Valley High School Physical Education Department It is our goal that you leave Deer Valley High School with the Knowledge, Skills and passion necessary to pursue a lifetime of fitness outside the walls of this campus. “Physical fitness is not only one of the most important keys to a healthy body; it is the basis of dynamic and creative intellectual activity.” John F. Kennedy