Physical Fitness Why is it important?

Benefits to Physical Fitness Physical – Reduces the chance for acquiring disease - gives you higher energy levels for longer periods of time – allows you to be more active and capable at any age Mental / Emotional – Intellectually more productive – Stress relief – Depression control – Improved self-esteem Social – Reduces stress – Builds self-confidence – Opportunity to interact with others

Fitness Components Body Composition – Skin fold calipers – underwater weighing Flexibility Muscular Strength Muscular Endurance Cardiorespiratory Endurance Which is most important?

Create 10 Reasons to work out! Are you getting enough exercise?

Questions to answer What are five benefits of exercise? Write an example of a way to test each component of fitness. Write your feelings about this statement. “Ed is overweight because he eats too much”

Exercise and Fitness Benefits to Physical Health –Nervous system – reaction time –Circulatory system – more efficient heart –Respiratory system – increased lung capacity

Exercise and Weight Control Sedentary Lifestyle – a way of life that requires little movement or exercise Metabolism – the process by which your body gets energy from food Basal Metabolism – minimum amount of energy required to maintain the life processes in a body

Approaches to everyday life WHAT ARE THE ALTERNATIVES? PLEASE WRITE AN ALTERNATIVE FOR EACH OF THE BELOW. Driving to the storeUsing a golf cartElevator Using a remote controlDrive through fast food At home deliveryShopping online Robot vacuum cleanersLeaf blower Gas powered lawnmowerCell phone Snow blowersDishwasher WRITE FIVE MORE WAYS THAT TECHNOLOGY HAS MADE US A MORE SEDENTARY SOCIETY.

CALORIES Calories are units of heat. Your body requires a certain amount of them each day to maintain itself. Calories must be burned and any unused calories will be stored as fat.

Activity Level and Estimated Calories Burned Gender Age (years) Sedentary 1 Moderately Active 2 Active 3 Fem 19–30 31– ,000 1,800 1,600 2,000-2,200 2,000 1,800 2,400 2,200 2,000-2,200 Male 19–30 31– ,400 2,200 2,000 2,600-2,800 2,400-2,600 2,200-2,400 3,000 2,800-3,000 2,400-2,800 1 Sedentary means you have a lifestyle that includes only the light physical activity associated with typical day-to-day life. 2 Moderately active means you have a lifestyle that includes physical activity equivalent to walking about 1.5 to 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life. 3 Active means you have a lifestyle that includes physical activity equivalent to walking more than 3 miles per day at 3 to 4 miles per hour, in addition to the light physical activity associated with typical day-to-day life.

How many calories should I eat if I want to lose weight? It's Relative Technically, there is no magic number of calories we should all eat each day to lose weight. While most people can lose weight eating around 1,500 calories, you can assess your own personal caloric needs with a little math. Why Estimate Your Caloric Needs? To estimate how many calories you should consume in order to maintain your weight, you'll need to do a little math. By using a simple formula called the Harris- Benedict principle, you can assess your basal metabolic rate -- also known as your BMR.

Calculate Your BMR Your BMR is the amount of energy your body needs to function. We use about 60% of the calories we consume each day for basic bodily functions such as breathing. Step one: Women 655 +(4.3 x wt. in lbs.)+(4.7x ht. inches) – (4.7 x age in yrs.) Men 66+(6.3 wt. in lbs.) + (12.9 x ht. in inches) – (6.8 x age in years) Step two: In order to incorporate activity into your daily caloric needs, do the following calculation: If you are sedentary : BMR x 20 percent If you are lightly active: BMR x 30 percent If you are moderately active (You exercise most days a week.): BMR x 40 percent If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent Let’s Figure It Out!

AgeUnderfatHealthy Range Overwei ght Obese yrs Under 21% 21-33%33-39%Over 39% yrs Under 23% 23-35%35-40%Over 40% yrs Under 24% 24-36%36-42%Over 42% AgeUnderfatHealthy Range Overwei ght Obese yrs Under 8% 8-19%19-25%Over 25% yrs Under 11% 11-22%22-27%Over 27% yrs Under 13% 13-25%25-30%Over 30% Women Men