1. Physical Education jurbaniak@sylvanaischools.org What do you need to know?

2. John F. Kennedy said “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.”

3. The goal of physical education: Acquire the skills and knowledge necessary to maintain an active lifestyle throughout your lifetime.

4. What are some benefits of physical activity? Improved mood Improved health and quality of life Maintain bone mass Control weight Feel better Relieve stress, depression, anxiety Improves sense of well being

5. Physical Activity is the KEY to Life Include all 3 components in your weekly exercise program –Cardiovascular/ aerobic –Strength/ resistance –Flexibility/ stretch

6. What do you have to do first? Warm-up Get HR up Help prevent injury

7. Cardiovascular/ Aerobic Continuous movement Sustained without exhaustion Uses major muscle groups

8. Strength/ Resistance Repetitive motion against resistance

9. Flexibility Hold position for each major muscle group for 30 seconds to 1 minute No bouncing

10. FITT Principle F-frequency: how many days a week I-intensity: moderate or vigorous T-time: how many minutes T-type: strength, flexibility, aerobic

11. Frequency Aerobic exercise: 3-5 days a week Strength: 3 days per week with one day of rest in between for each major muscle group Flexibility: everyday

12. Intensity ModerateorVigorous 60-85% of HR max

13. Heart Rate Max 220-age= X X= max HR X x.60 = 60% X x.85 = 85% 60-85% would be in-between

14. Example 220-31=189 189 x.6 = 113 189 X.85 = 160 So I should keep my heart rate between 113 and 160 during cardio

15. How do I know what my HR is? Pulse found at wrist or neck Count beginning at 0 for 6 seconds and add a 0 (not the most accurate but the easiest) Better count for 15 seconds, multiply by 4

16. Time 60 minutes per day to maintain weight 90 minutes per day to lose weight

17. Type Aerobic, Strength, Flexibility Body composition (BMI wkst, body fat analyzer) Skills: agility, balance, coordination, power, reaction time, speed

18. What do you do last? Cool down Slow activity Allow HR to return to normal Help to prevent soreness and injury

19. How can you add physical activity to your daily life? Use stairs instead of elevator Walk or bike instead of driving Get a work out partner Ride your bike or walk to a friends house instead of texting them

20. How can you add physical activity to your daily life? Use a pedometer Join a team Take an exercise class Use the elliptical, stationary bike, Gazelle, or other home fitness equipment while watching TV Do jumping jacks, push-ups, and crunches during commercials

21. Thomas Jefferson said “exercise and recreation are as necessary as reading; I will rather say more necessary because health is worth more than learning.” 1790 Why has our culture forgotten this important message?

22. Power point is also on my website Urbaniak PE Urbaniak PEhttp://urbaniakpe.yolasite.com/