Let’s Get Moving Chapter 2

What Physical Activity Can Do For You Now! Helps you feel better about yourself Helps you lose weight and control appetite Makes you feel more energetic Helps you relieve tension and relax Helps you think and concentrate better Overall appearance improves See p. 24-25

Attitudes Toward Physical Activity Negative Attitudes I do not have enough time. I’m too tired to exercise. I don’t need to exercise… I’m okay. I’m too out of shape… There’s no hope. I do not have the skill or coordination to do fitness activities. My friends don’t like to exercise. I don’t have a place to exercise or exercise equipment. I don’t like to exercise alone, but I can’t afford to join a health club. Exercise is inconvenient Exercise is boring. I don’t want to get my hair messed up and get sweaty. I will start exercising tomorrow.

Attitudes Toward Physical Activity Continued… Positive Attitudes Exercise gives me a break from work or studying. I want to reach my optimal level of fitness… I know there is room for improvement. There are many exercises I can do at home or in the neighborhood. I can find a partner to exercise with me. Exercise is also a good way to meet new people. Exercising helps me feel more energetic. I can identify a variety of exercise activities that are interesting and enjoyable. I can establish an exercise program that is fun and fits my schedule. It is important to start today to achieve my fitness goals. Exercise can help improve my appearance and health, so I should start now.

How Much Physical Activity Do You Need? It is recommended that an accumulation of thirty to sixty minutes or more of moderate intensity physical activity on most days, preferably every day of the week, for adolescents (see p. 29)

Health Fitness Pyramid The health pyramid should be a guideline for our fitness and health. Everyone should be in the bottom portion of the pyramid. Health Fitness Pyramid P. 31

Lowering Your Risk Factors for Disease Physical activity plays a significant role in lowering your risk for many diseases. The next few slides will show you how improved health in all areas will decrease your risk for disease.

Achieving Cardio-Respiratory Fitness Cardio-Respiratory fitness can (having a strong heart and healthy lungs): Reduce the risk of heart disease. Lower blood pressure. Burn body fat and increase lean muscle mass. Strengthen the immune system. Reduce stress. Examples…?

Achieving Flexibility Flexibility (the range of motion of your joints) can: Reduce the risk of injury. Decrease muscle soreness. Maintain ease of everyday movement. Reduce stress. Examples…?

Achieving Muscular Fitness Muscular fitness (muscular strength and endurance) can: Strengthen bones. Maintain and increase lean body mass. Reduce body fat. Prevent back pain. Improve posture. Examples…?

Achieving Appropriate Body Composition Appropriate body composition (the ratio of lean body weight to fat weight) can: Reduce the risk of heart disease, high blood pressure, obesity, diabetes, cancer and stomach and intestinal disorders. Improve metabolism (allows our body to convert food and other substances into energy) efficiency. Increase energy levels. Examples…?

Achieving Stress Control Stress control can: Reduce risk of heart disease, cancer, high blood pressure. Helps fight depression Reduce the risk of lifestyle related diseases such as alcoholism and drug addiction Help prevent suicide. Improve ability to work and play.

Key Words For Chapter 2 Aerobic Exercise – Involves or improves oxygen consumption by the body. Usually involves a warm up followed by at least 20 minutes of moderate to intense exercise involving large muscle groups, and a cool down at the end. Aerobic means “with oxygen.” (Running) Anaerobic Exercise - is exercise intense enough to trigger anaerobic metabolism. It is used by athletes in non-endurance sports to build power and by body builders to build muscle mass. Muscles trained under anaerobic conditions develop differently, leading to greater performance in short duration, high intensity activities, which last up to about 2 minutes. Exercise is so intense the body cannot supply the amount of oxygen needed during the workout. Anaerobic means “without oxygen.” (Weightlifting)

Key Words For Chapter 2 Continued… Metabolism-all body processes that allow the cells to function. Moderate Activity-Medium intensity exercise. Optimal Fitness-the highest potential of an individual to be fit. Vigorous Activity-high intensity exercise.