1. Exercise & Fitness Freshman Health Mrs. May/Mrs. Suckiel 11/13/07 – 1/25/08 Classroom B103 7 th Period

2. Benefits of Exercise Builds a strong body Builds a strong body Reduces the feeling of chronic fatigue Reduces the feeling of chronic fatigue Reduces stiffness in joints Reduces stiffness in joints Helps slow the onset of osteoporosis Helps slow the onset of osteoporosis Enhances the body’s protection against disease Enhances the body’s protection against disease Contributes to the function of the nervous, circulatory & respiratory systems. Contributes to the function of the nervous, circulatory & respiratory systems.

3. Exercise & the Body Systems Nervous System – improves reaction time by helping to respond to stimuli quickly Nervous System – improves reaction time by helping to respond to stimuli quickly Circulatory System – strengthens the heart, allows the heart to pump more efficiently so that more work can be done with less effort Circulatory System – strengthens the heart, allows the heart to pump more efficiently so that more work can be done with less effort Respiratory – allows it to work more slowly and efficiently, lung capacity increases Respiratory – allows it to work more slowly and efficiently, lung capacity increases

4. Exercise & Weight Control One out of every 3 American adults & one out of every 5 teens are obese. One out of every 3 American adults & one out of every 5 teens are obese. WHY? WHY? Overeating Overeating Sedentary lifestyle Sedentary lifestyle

5. Calories The energy value of food is measured in units of heat called calories The energy value of food is measured in units of heat called calories Your body requires a minimum # of calories each day to maintain itself Your body requires a minimum # of calories each day to maintain itself Excess calories are stored as fat Excess calories are stored as fat

6. Calories & Your Weight If you take in fewer calories than you burn you lose weight If you take in fewer calories than you burn you lose weight If you take in more calories than you burn, you gain weight If you take in more calories than you burn, you gain weight One pound of fat is equal to 3,500 calories. One pound of fat is equal to 3,500 calories.

7. The 5 Basic Components of Physical Exercise Cardio endurance - heart and lungs to work efficiently over a long period of time at a moderate intensity, like exercises such as biking, walking, running, and swimming. Cardio endurance - heart and lungs to work efficiently over a long period of time at a moderate intensity, like exercises such as biking, walking, running, and swimming. Muscular strength - ability to perform a specific exercise for a long period of time such as push-ups, squats, and lunges. Muscular strength - ability to perform a specific exercise for a long period of time such as push-ups, squats, and lunges. Muscular strength - ability to lift moderate weight Muscular strength - ability to lift moderate weight Flexibility – ability to move through a full range of motion stretching and relaxing your muscles without pain, like yoga. Flexibility – ability to move through a full range of motion stretching and relaxing your muscles without pain, like yoga. Body composition - body fat percentage which can be tested to determine whether you are carrying excess fat. Body composition - body fat percentage which can be tested to determine whether you are carrying excess fat.

8. The 6 Basic Measures of Skill-Related Fitness Regular physical activity develops skills-related fitness, which contributes to your total physical health. The six skills are: The six skills are: Agility – ability to control the body’s movement and to change the body’s position quickly. Agility – ability to control the body’s movement and to change the body’s position quickly. Balance – ability to remain upright with while standing still or moving. Balance – ability to remain upright with while standing still or moving. Coordination – ability to use two or more body parts together well or to use the senses along with the body parts. Coordination – ability to use two or more body parts together well or to use the senses along with the body parts. Speed – ability to move a distance or complete a body movement in a short period of time. Speed – ability to move a distance or complete a body movement in a short period of time. Reaction Time – the rate of movement once a person realizes the need to move. Reaction Time – the rate of movement once a person realizes the need to move. Power – ability to use force with great speed. Power – ability to use force with great speed.

9. Components of Sports Activities Involve competition Involve competition Have rules Have rules Require commitment to the sport Require commitment to the sport Physical training Physical training Proper nutrition and hydration Proper nutrition and hydration Sportsmanship is an attitude that strives for fair play, courtesy toward team mates and opponents, ethical behavior and integrity, and grace in losing Sportsmanship is an attitude that strives for fair play, courtesy toward team mates and opponents, ethical behavior and integrity, and grace in losing

10. Anabolic Steroids Are chemicals similar to the male hormone testosterone Are chemicals similar to the male hormone testosterone Are used to increase muscle mass and performance Are used to increase muscle mass and performance ARE ILLEGAL! ARE ILLEGAL! ARE PHYSICALLY HARMFUL! ARE PHYSICALLY HARMFUL! Negative effects are increased risk of cancer, heart disease, sterility, acne, hair loss, sexual dysfunction, violent, suicidal or depressive tendencies. Negative effects are increased risk of cancer, heart disease, sterility, acne, hair loss, sexual dysfunction, violent, suicidal or depressive tendencies.

11. Avoiding Injuries Taking proper precautions can minimize the risk of injuries. Taking proper precautions can minimize the risk of injuries. Most common injuries are to the muscular and skeletal systems Most common injuries are to the muscular and skeletal systems Muscle cramp – spasm of a muscle – irritation within the muscle from tiredness, overworked, or dehydration Muscle cramp – spasm of a muscle – irritation within the muscle from tiredness, overworked, or dehydration Strain – muscles that have been overworked – warm up properly and don’t go crazy the first day of exercise. Strain – muscles that have been overworked – warm up properly and don’t go crazy the first day of exercise. Sprain – injury to tissues surrounding a joint. Sprain – injury to tissues surrounding a joint.

12. R.I.C.E. for Minor Injuries R est – avoid using the affected muscle or joint for a few days. R est – avoid using the affected muscle or joint for a few days. I ce – helps to reduce pain and swelling. Place ice in a bag on the affected area for 20 min., remove for 20 min., reapply for 20 min. I ce – helps to reduce pain and swelling. Place ice in a bag on the affected area for 20 min., remove for 20 min., reapply for 20 min. C ompression – light pressure through the use of an elastic bandage can help reduce swelling. C ompression – light pressure through the use of an elastic bandage can help reduce swelling. E levation – raise the affected limb above the heart helps to reduce pain and swelling. E levation – raise the affected limb above the heart helps to reduce pain and swelling.

13. Major Exercise Injuries Fractures – any type of break in a bone. Fractures – any type of break in a bone. Dislocation – when a bone slips from its normal position Dislocation – when a bone slips from its normal position Tendonitis – tendons (bands that connect the muscles to the bones) are stretched or torn from overuse. Tendonitis – tendons (bands that connect the muscles to the bones) are stretched or torn from overuse. Blows to the head (concussions) can cause swelling of the brain, bleeding in the brain, unconsciousness, brain damage, and death. Blows to the head (concussions) can cause swelling of the brain, bleeding in the brain, unconsciousness, brain damage, and death. All of these injuries require medical treatment! All of these injuries require medical treatment!

14. “To Sleep: Perchance to Dream” from Wm. Shakespeare Sleep helps to re-energize the body Sleep helps to re-energize the body Too little sleep disrupts the nervous system causing slowed reaction time, lack of concentration, and depression Too little sleep disrupts the nervous system causing slowed reaction time, lack of concentration, and depression Teens need between 8 and 10 hours of sleep each night. Teens need between 8 and 10 hours of sleep each night. Don’t exercise several hours before bedtime. Don’t exercise several hours before bedtime.

15. Proper Equipment for Fitness Protective equipment includes proper clothing, helmets, mouth guards, padding, and athletic cups Protective equipment includes proper clothing, helmets, mouth guards, padding, and athletic cups Proper footwear – cushioned socks that breathe, and shoes should have a cushioned heel, good arch support, ample toe room and not cause blisters after they are broken in. Proper footwear – cushioned socks that breathe, and shoes should have a cushioned heel, good arch support, ample toe room and not cause blisters after they are broken in.

16. Physical Activity Is defined as any form or movement, whether purposeful or incidental Is defined as any form or movement, whether purposeful or incidental Is good for your body, mind, and mood Is good for your body, mind, and mood Can be fun Can be fun Everyone should do it Everyone should do it Can provide many social and physical benefits Can provide many social and physical benefits