1. Staying Physically active: A way of life
Chapter 15
Staying Physically active: A way of life

2. Your Daily Routine What is your daily routine like right now?
Ride the bus/get a drive to school
Sitting in class
Studying/homework
Relaxing(TV, internet, “socializing” with friends)
If you answered yes to many of these questions you may have formed a pattern of inactivity.
Inactivity in teens in Canada and particularly in New Brunswick is a huge problem.

3. Is this You?

4. Goals for Physical Activity
Most people who are active or want to become active have one of three main goals:
Achieve good health
Total fitness
Peak athletic performance
These goals may mean slightly different things to different people.
What do the mean to you?

5. Good Health
Experts agree that physical activity plays a key role in achieving and maintaining good health.
Many activities that promote good health are free and require no special equipment.
To achieve a goal of good health, try to accumulate 60 minutes of activity per day.
Your 60 minutes can be cut into small chunks throughout the day. (15 min walk, 20 min bike ride, etc.)

6. Total Fitness
Once you start to feel the benefits of physical activity, many people become interested other aspects of their health, like nutrition.
At this point you may be even more interested in healthy lifestyle behaviors.(possibly social and mental)
You will learn what makes an exercise program good, and how exercise combined with nutrition and social and mental well being makes for a well balanced person.

7. Peak athletic performance
The third goal for active people to reach their highest potential sports performance.
Achieving this goal requires a good level of overall fitness. It also requires intense training designed to develop specific sports skills.
Athletes who want to be the best in their sport spend many hours each week in training. They know there is always room for improvement. They also know that if they don’t train they will not improve.

8. Benefits of Physical activity.
Improved appearance – Exercise can positively affect your appearance by altering your posture, movements and weight. (stronger back and core)
Between 30 and 60 minutes of moderate activity daily will allow you to burn in excess of extra calories over a year which is about 15 pounds of body fat. Combine this activity with improved nutrition and the benefits will be even greater.

9. Benefits continued…
Disease prevention – regular exercise can help reduce the risk of osteoporosis, coronary heart disease(CHD), some cancers, diabetes, and stroke.
Exercise does not guarantee an increase in your life span, but it can improve your quality of life. It can help you have the energy you need for daily work and leisure activities.

10. Continued again…
Improved mental outlook – For many people exercise creates a sense of wellbeing. Regular exercise improves self-control, self-esteem, and body image. It also improves alertness and work performance.
Although exercise does not solve problems, it relieves stress which allows you to better deal with/solve problems.

11. What is total fitness?
Is a weight lifter who has difficulty running a mile physically fit?
How would you rate the fitness of a distance runner who can only do 2 push-ups?
Total fitness involves more than being strong or fast.

12. Who is the most fit?

13. Health Components of Fitness
There are 5 major components used to measure the impact of physical fitness on your health. They are; cardiorespiratory fitness, muscular endurance, strength, flexibility, and body composition.
Being fit in each of the areas reduces your risk for certain health problems, including heart disease and certain cancers. It also improves your body’s ability to perform its various functions.

14. Cardiorespiratory fitness
This is the greatest sign of good health. Cardio fitness is measured by the body’s ability to take in measured amounts of oxygen. It is also evaluated by the body’s ability to carry oxygen efficiently through the blood to the working muscle cells.(efficiency of the heart, lungs and blood vessels)
Aerobic activities are great for building cardio fitness. Aerobic means with oxygen.
Anaerobic activities are activities are where your muscles are using oxygen faster than your heart and lungs can deliver it.

15. Muscular endurance
Muscular endurance is your ability to use a group of muscles over and over without getting tired. Muscular endurance allows you to use your leg muscles to continuously pedal a bicycle throughout an hour long ride.
Some people have more endurance in one muscle group than another. For instance, people trained an runners are bound to have developed endurance in their leg muscles. However, they may find it hard to swim several laps without their arms tiring.

16. Strength
Strength is the ability of the muscles to move objects. It is usually measured in terms of how much weight you can lift. You move you body by contracting your muscles. Having strong muscles will allow you to move you body more efficiently. Developing strength can also help you avoid some sports injuries. Weight training is an excellent activity for developing strength.

17. Flexibility
Flexibility is the ability to move your joints through a full range of motion. Joints are the places in your body where two bones meet. Elbows, knees, shoulders, hips, and ankles are all examples of joints. Good flexibility helps prevent injuries to muscles that control joints.

18. Body Composition
Body composition is the percentage of different types of tissues in the body. Having to high a percentage of body fat is a risk factor for a number of different diseases. Therefore body composition is a component of total fitness.
Weight is not a reliable indicator of body composition.

19. Skill components of fitness
There are 6 skill components to physical fitness. They are; power, agility, balance, coordination, speed, strength, and reaction time. For some people, strength in these components seems to come naturally. However, most people can work to improve their ability in these areas.

20. Power
Power is your ability to do maximum work in a short time. It requires a combination of strength and speed. Football and some track events are good examples of the use of power.

21. Agility
Agility is your ability to change the position of your body with speed and control.
Football, soccer, and downhill skiing are good examples of sports requiring good agility.

22. Balance
Balance is your ability to keep your body in an upright position while standing still or moving. Sports such as dancing, skiing, and gymnastics required good balance. It helps you avoid falls and feel more graceful.

23. Coordination
Coordination is your ability to integrate the use of two or more body parts at once. Many sports require the use of hands, eyes, and feet all at the same time. Hitting a baseball, catching a football while running, or swinging a golf club are good examples.

24. Speed
Speed is the quickness with which you are able to complete a motion.
Sprinting, karate, and tennis are good examples of sports needing speed.

25. Reaction time
Reaction time is the amount of time it takes you to respond to a signal once you receive the signal. In most activities this is measured by how quickly you move after a stimulus.

26. Keys to a successful exercise program
Researchers have identified some factors that help people sick with their exercise programs. These include; written goals, enjoyable activities, a convenient exercise schedule, and knowledge of personal fitness.

27. Planning an exercise program
Every workout program should include a warm-up, workout, and cool-down.
You need to warm your muscles up before they are ready to work hard and avoid injury,
Your workout period should include activities that will improve the components of fitness and should last at least 20 minutes.
Your body needs to slowly return to its pre exercise state. Cool-down should last about 10 minutes and be similar to your warm-up.