1. Do Now
1.List in order from most to least, who you think the most physically active people are in your family, and why?

2. Physical Fitness Benefits of Physical Activity
Physical Activity & Your Health
QUESTION: You decided you were going to do just one thing to improve your health what one action would you choose?
ANSWER: The single most important step you can take would be to lead a physically active life.

3. Physical Activity: Any form of movement that causes your body to use energy.
1.) Physical activity benefits just about every system in your body & benefits your mental/emotional and social health.
2.) Physical activity does not just mean “working out” it includes all kinds of activities you do on a daily basis.
Physical Benefits:
1.) Being physical active on a regular basis improves your Physical Fitness – The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.
2.) You can achieve specific fitness goals through EXERCISE – Purposeful physical activity that is planned, structured and repetitive, and improves and maintains physical fitness
3.) Physical activity can help you maintain a healthy weight and may reduce your risk of many serious diseases.

4. A.) CARDIOVASCULAR SYSTEM:
THE PHYSICAL BENEFITS OF EXERCISE EXTENDS TO MANY SYSTEMS OF THE BODY.
A.) CARDIOVASCULAR SYSTEM:
1.) Your heart and blood vessels will receive most of the benefits from regular physical activity.
2.) The heart is able to pump more blood with less effort.
3.) Exercise can reduce blood pressure and may lower cholesterol levels.
B.) WEIGHT MAINTENANCE:
1.) Exercise increases your Basal Metabolic Rate-amount of energy your body uses when you are at rest.
2.) An active metabolism makes it easier to remain a healthy weight.
3.) Can reduce diseases like diabetes, heart disease and certain cancer.

5. 2.) Reduces your chances of developing osteoporosis.
C.) BONE STRENGTH:
1.) Physical activity should include some weight bearing exercises to make your bones stronger & denser.
2.) Reduces your chances of developing osteoporosis.
D.) BALANCE & COORDINATION:
1.) Physical activity improves your balance & coordination which improves athletic ability.
2.) Good balance and coordination can reduce injury.

6. Psychological Benefits
1.) During continuous exercise your brain releases
Endorphins-chemicals that block pain messages and responsible for feelings of satisfaction and pleasure.
2.) People who exercise regularly are more likely to be more
SELF CONFIDENT, FOCUSED, & HAVE LESS STRESS IN THEIR LIFE.
3.) Physical activity can help improve MOOD.

7. Cardiovascular Endurance
5 Components of Fitness
Cardiovascular Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body Composition

8. 1. Cardiorespiratory Endurance
Cardiorespiratory endurance is the ability of the heart, lungs, and circulatory system to deliver enough fuel and oxygen to the body’s cells
It is the most important component of health-related fitness

9. Two Types of Activity
Aerobic- activity that requires oxygen (prolonged)
Anaerobic- activity that does not require oxygen (short duration)

10. Heart Rate Heart Rate- beats/min Resting Heart Rate- HR at rest
Maximum Heart Rate (HRmax)- peak HR (estimate)

11. Places to Take Pulse
Carotid artery (neck)
Radial artery (wrist)

12. Target Heart Rate Finding your target heart rate:
(MHR)- your age
2. Subtract your RHR
3. Multiply by 60% (if you’re just starting out)
4. Add back in your RHR

13. Example of THR (15 yr old) 1. 220-15 (age)= 205 bpm
(average RHR)= 135 bpm
x .6 (60%)= 81 bpm
(average RHR)= 151
Round off to 150 bpm

14. 2. Muscular Strength

15. 2. Muscular Strength
Muscular strength is the amount of force a muscle can produce with a single maximum effort
It is important for good posture and injury prevention

16. Two Types of Muscle Contractions
Isotonic- a muscular contraction in which movement occurs
Isometric- a muscular contraction in which no movement occurs

17. Strength vs. Endurance
Muscular strength- the amount of force a muscle can produce with a single maximum effort
Muscular endurance- the ability to contract a muscle over and over again

18. Two Phases of an Isotonic Contraction
Concentric phase- phase in which the muscle shortens (also known as the “lifting” phase)
Eccentric phase- phase in which the muscle lengthens (also known as the “lowering” phase)

19. Muscular Hypertrophy vs. Atrophy
Hypertrophy- increase in the size of individual muscle fibers in response to training
Atrophy- decrease in the size of individual muscle fibers in response to a lack of training, poor diet, sickness, etc

20. 3. Muscular Endurance
Muscular endurance is the ability to sustain a given level of muscle tension, that is, to hold a muscle contraction for a long period of time or to contract a muscle over and over again
It is important for good posture and injury prevention

21. 4. Flexibility
Flexibility is the ability to move the joints through their full range of motion
It is also important for good posture and injury prevention

22. Types of Stretching
Ballistic Stretching- use of momentum to force the body beyond its normal range of motion (bouncy, jerky movements)
Dynamic Stretching- slow, controlled movements to gradually increase range of motion

23. Types of Stretching (Cont)
Static Stretching- stretching a muscle to its farthest point and then maintaining or holding that position
Isometric Stretching- contracting a muscle in a stretched position

24. Types of Stretching (Cont)
Proprioceptive Neuromuscular Facilitation (PNF)
Stretching done with a partner in a contract-relax fashion
Mix of isometric and static stretching techniques
Most effective way to increase flexibility

25. 5. Body Composition
Body composition refers to the relative amounts of lean body mass (muscle, bone, water, organs, etc) and fat in the body
It is the most accurate means of determining risk for disease

26. B.M.I. Calculations We are all going to calculate our BMI
The formula is:
700 X Weight (lbs)
(height in Inches) ^2
Ex: A person is 120 lbs and is 5 Feet 3 Inches tall. What is her BMI?
- (700 X 120) = = 21.6
(63)^

28. Subject 2 Subject 1 Height: 6-8 Weight: 240
Born: Dec 30, Akron, Ohio
College: None
Draft: st round (1st pick) by the Cleveland Cavaliers
Subject 2
Height: 6-2
Weight: 240
Born: Nov 25, Chicago, IL
College: Syracuse
Draft: st round (2nd pick) by the Philadelphia Eagles

29. Where We’ve Come Weight Categories Height/Weight Charts
Height/Weight/Frame Charts
Body Mass Index (BMI)
Body Composition

30. Methods to Determine BF%
Hydrostatic Weighing
Based on the assumption that fat floats while lean tissue sinks
BF% is determined by comparing underwater weight with normal body weight out of water
Most accurate, but not very practical; expensive and requires experienced technicians

31. Methods to Determine BF% (Cont)
Bioelectrical Impedance (BEI)
Measures the body’s resistance to an electric current
Much more practical than hydrostatic weighing (inexpensive, no third person needed), but not as accurate
Problems in accuracy generally arise due to changes in total body water

32. Methods to Determine BF% (Cont)
Skinfold Calipers
Obtains body fat by measuring the thickness of folds of skin at specific sites on the body
Two common tests: 3-site; 7-site
Decently accurate and equally practical

33. Factors Influencing Individual Response
Heredity/Genetics
Maturity (Physical/Emotional)
Nutrition
Sleep/Rest/Recovery
Motivation
Level

34. Developing a Cardiorespiratory Fitness Program
F.I.T.T. Principle
Frequency- 3-5 days per week
Intensity % of HRmax
Time mins
Type- Type of exercise completed

35. Types of Activity
High Impact- Activities which place stress on the bones, joints and muscular systems. (Ex. Running, football)
Low Impact Exercise- Activities which work the cardiovascular system but do not place such a high stress on the joints. (ex. Eliptical Machine, swimming, Bike riding)

36. Types of Activities
Strength Training- Using weights to train the muscular system
Recommended Workouts
Muscle Gain- High Weight, Low Reps typically 4 sets of 3 to 6 repetitions
Muscle Endurance- Moderate Weight, High Reps; 5 sets of 8 to 10 repetitions
Muscle Tone- Low Weight High Repetitions; 4 to 5 sets of 12 to 15 repetitions

37. High Intensity Interval Training (HIIT)
Repeated alternating of higher intensity periods of maximal effort with lower intensity periods of active recovery
The most effective way to increase cardiorespiratory endurance