FITNESS FOR LIFE QUIZ # 1 EXERCISE BASICS Healthy People 2020: One health goal is to improve the physical activity level of teens. The report indicates that with each passing year, teens become less active. 9 th graders are the most active and 12 th graders are the least active.

PREVENTING ILLNESS TREATMENT VERSUS PREVENTION? TREATMENT VERSUS PREVENTION? Early treatment focused on illness versus current practices focusing on prevention Early treatment focused on illness versus current practices focusing on prevention Eg.) 1 million dollars to treat a heart patient or $10,000 to pay for gym memberships and personal training? Eg.) 1 million dollars to treat a heart patient or $10,000 to pay for gym memberships and personal training?

PREVENTING ILLNESS What is diabetes? There are two types of diabetes— do you know the difference?

PREVENTING ILLNESS Diabetes is too much sugar in the blood and too much sugar in the blood and having too little insulin to help control blood sugar (Type I), or having too little insulin to help control blood sugar (Type I), or not being able to use insulin to control blood sugar (Type II). (used to be called adult onset diabetes but is now common in youth) not being able to use insulin to control blood sugar (Type II). (used to be called adult onset diabetes but is now common in youth)

PREVENTING ILLNESS WHAT IS YOUR METABOLISM AND WHAT ARE THE FACTORS THAT INFLUENCE IT? WHAT IS YOUR METABOLISM AND WHAT ARE THE FACTORS THAT INFLUENCE IT?

PREVENTING ILLNESS METABOLISM? METABOLISM? THE AMOUNT OF ENERGY USED TO SUSTAIN LIFE (MEASURED IN CALORIES) THE AMOUNT OF ENERGY USED TO SUSTAIN LIFE (MEASURED IN CALORIES) FACTORS OF INFLUENCE? FACTORS OF INFLUENCE? HEREDITY (HEIGHT, WEIGHT, APPETITE) HEREDITY (HEIGHT, WEIGHT, APPETITE) AGE AGE FFM (FAT FREE MASS ‘MUSCLE’) FFM (FAT FREE MASS ‘MUSCLE’)

PREVENTING ILLNESS Diet affects body fatness in the following ways: You eat a certain number of calories each day (diet). You eat a certain number of calories each day (diet). You use a certain number of calories each day (physical activity). You use a certain number of calories each day (physical activity). If you eat more calories than you use, your level of body fat will increase. If you eat more calories than you use, your level of body fat will increase.

PREVENTING ILLNESS HOW MANY EXTRA CALORIES ARE IN 1 LB. OF FAT? 1 LB. = __3500________CALORIES

Question What does the term body composition mean? PREVENTING ILLNESS

Answer All of the tissues that make up a person ’ s body such as bone, muscle, and fat. All of the tissues that make up a person ’ s body such as bone, muscle, and fat. Body fat measurement tells you the percentage of your body weight that is body fat. Body fat measurement tells you the percentage of your body weight that is body fat. PREVENTING ILLNESS

WHAT IS OBESITY? HAVING A HIGH PERCENTAGE OF BODY FAT (Females above 30 %, Males 25 %) HAVING A HIGH PERCENTAGE OF BODY FAT (Females above 30 %, Males 25 %)

PREVENTING ILLNESS BODY FAT CHART PREVENTING ILLNESS BODY FAT CHART

FITNESS FACTS Why is CV fitness considered the most important fitness component?

FITNESS FACTS Answer A high level of fitness means that you have a healthy cardiovascular system. A high level of fitness means that you have a healthy cardiovascular system. Cardiovascular disease is the leading cause of death in the United States. Cardiovascular disease is the leading cause of death in the United States.

Hypertension High blood pressure is sometimes referred to as hypertension. Hypertension is a major risk factor for cardiovascular disease. Hypertension is often called the "silent killer" because it damages many organs without ever causing pain. The longer the condition exists, the greater the damage and the increased risk of cardiovascular disease. High blood pressure is sometimes referred to as hypertension. Hypertension is a major risk factor for cardiovascular disease. Hypertension is often called the "silent killer" because it damages many organs without ever causing pain. The longer the condition exists, the greater the damage and the increased risk of cardiovascular disease.

PREVENTING ILLNESS Question What is meant by the term flexibility?

PREVENTING ILLNESS Flexibility is the elasticity or compliance of muscles when stretching. the elasticity or compliance of muscles when stretching. the ability to move joints through a full range of motion. the ability to move joints through a full range of motion. (examples: shoulder stretch, sit & reach, trunk lift) (examples: shoulder stretch, sit & reach, trunk lift)

FITNESS FACTS What is meant by the term muscular strength?

FITNESS FACTS Answer Muscular strength is the amount of force a muscle can produce (usually assessed using low reps).

MUSCULAR STRENGTH PRINCIPLES OVERLOAD  The principle of overload refers to a rule stating that in order to improve fitness you must do more physical activity than normal.(60% 1 RM) OVERLOAD  The principle of overload refers to a rule stating that in order to improve fitness you must do more physical activity than normal.(60% 1 RM) PROGRESSION  INCREASE REPS, SETS, RESISTANCE PROGRESSION  INCREASE REPS, SETS, RESISTANCE SPECIFICITY  TARGET SPECIFIC MUSCULES FOR SPECIFIC BENEFITS SPECIFICITY  TARGET SPECIFIC MUSCULES FOR SPECIFIC BENEFITS

▪ 1. Slow-twitch : Contract at a slow rate and are usually red in color. ▪ 2. Fast-twitch: Contract quickly and are white in color. ▪ 3. Intermediate muscle fibers: Have characteristics of both slow-and fast- twitch fibers.

FITNESS FACTS What is the definition of Cardiovascular Fitness? Ability of the heart, lungs, and blood vessels to work together efficiently when a person exercises the body

FITNESS FACTS Question What is the purpose of you developing an exercise program in the first semester of Fitness for Life?

FITNESS FACTS To help you monitor your performance and progress toward your fitness goals. To help you monitor your performance and progress toward your fitness goals. You can write down the amount of activity you do each day. You can write down the amount of activity you do each day. This should include the frequency, length of time, and intensity of the activities. This should include the frequency, length of time, and intensity of the activities.

STRESS What is stress?The body ’ s reaction to a demand What is distress?Negative or Unpleasant stress Note: Exercising regularly can help deal effectively with stress (this is called Eustress).

WELLNESS Wellness: is the positive component of good health. is the positive component of good health. means having a good quality of life. means having a good quality of life. means having a sense of well-being. means having a sense of well-being. includes several components, including: includes several components, including: –social wellness: being involved –physical wellness: being physically fit –intellectual wellness: being well informed –emotional wellness: being happy –spiritual wellness: being fulfilled

PHYSICAL FITNESS Physical fitness is the ability of the body systems to work together efficiently to enhance health and improve performance. is the ability of the body systems to work together efficiently to enhance health and improve performance.

Target Heart Rate ▪ How to find your Target Heart Rate Max Heart Rate Formula (MHR)= 208-(AGE X.7) Threshold = MHR X (.65) Target Ceiling = MHR X (.90)

Approximate Max Heart Rate & Target Zone for 15 year old Max Heart Rate (MHR) = BPM Max Heart Rate (MHR) = BPM Target Threshold (MHR x.65) = 128 BPM Target Threshold (MHR x.65) = 128 BPM Target Ceiling (MHR x.9) = 177 BPM Target Ceiling (MHR x.9) = 177 BPM