Active and Healthy Lifestyles Chapters 1 and 3

VOCABULARY  Health  Health Triangle  Social Health  Emotional Health  Physical Health  Sedentary Lifestyle  Physical Activity  Exercise  Aerobic  Anaerobic  FITT Principle

YOUR HEALTH  The positive choices you make for keeping your body working properly; the absence of disease/illness

Health Triangle  Physical Relates to the body  Mental/Emotional How we think and feel  Social Relationships we have with others such as family, friends, peers, teachers

Balancing your health On the back of your handout create a health triangle for each of the individuals below. Remember if a person is struggling with one or more sides of their triangle it would be shorter than the others. 1. Clare does not like to eat vegetables or exercise. She never goes to bed before 11pm on school nights. She has some good friends and seems happy. 2. Parker has been feeling sad ever since his dog Jake died a month ago. Jake was older than Parker, and Parker had known Jake his whole life. Parker can’t seem to stop feeling sad. 3. Becky likes to play soccer. She eats healthful foods and gets enough sleep. She feels happy but doesn’t understand why her friends are so whiny. When one of them has a problem they want her to listen but she’d rather be playing soccer.

Sedentary Lifestyle  A way of living that has little or no activity  Increased risk of disease and illness  Weaker immune system  More joint problems  Shortened life span

Physical Activity  Any movement or activity that requires energy!!

Benefits of Physical Activity

Physical, Emotional, Social Benefits of physical activity Physical  Reduces the risk of disease and illness  Lowers resting heart rate  Builds up your immune system Mental  Improves your self- esteem and self- confidence  Helps manage stress Social  Meet new friends  Improve sportsmanship  Spend time with friends

GUESS WHO?  What teacher is a soccer trainer/coach after school?  What teacher was an All- American Cross Country runner in college?  What teacher is training to run a marathon?  What teachers work out regularly at home or at a gym? EXERCISE Activity that is planned, regular, and designed to improve or maintain your physical fitness level

Types of Exercise Aerobic  Moderate to vigorous activity that requires oxygen and strengthens the heart and lungs  Examples:  Running  Biking  swimming Anaerobic  Strenuous activity that builds muscle but does NOT require oxygen  Examples:  Weight lifting  Pilates  gymnastics

Effects of exercise on cognitive performance  Increased ability to concentrate or focus  Improved short and long term memory  Ability to understand is increased (reading and comprehension)

FITT Principle Set of guidelines applied to each component of physical fitness to help you reach or maintain an optimum fitness level

FITT Principle  F “frequency” means how often  I “intensity” means how hard  T “time” means how long  T “type” means what kind

How much exercise should we get? Teens should be active: 5-7 days per week minutes of moderate to vigorous activity.

Heart Rate Resting Heart Rate (RHR)  Your heart rate at rest  Best taken first thing in the morning Target Heart Rate (THR)  Number of heartbeats per minute that you should aim for during moderate to vigorous aerobic activity.  Exercise between 60-80% of your maximum heart rate Finding your pulse  Use only 2 fingers and never the thumb.  Can be taken in the neck or wrist  When you take your pulse for 6 seconds multiply by 10 to determine your 1 minute heart rate.

Components of Physical Fitness  Cardiovascular Endurance  Muscular Strength  Muscular Endurance  Flexibility  Body Composition