1. Exercise
It’s Important!

2. Physical Activity? Simply means movement of the body that uses energy.
For health benefits, physical activity should be moderate or vigorous intensity.
- This depends on the extent to which they make you breathe harder and your heart beat faster.

3. Moderate physical activities include:
Walking briskly (about 3 ½ miles per hour)
Bicycling (less than 10 miles per hour)
General gardening (raking, trimming shrubs)
Dancing
Golf (walking and carrying clubs)
Water aerobics
Canoeing
Tennis (doubles)

4. Vigorous physical activities include:
Running/jogging (5 miles per hour)
Walking very fast (4 ½ miles per hour)
Bicycling (more than 10 miles per hour)
Heavy yard work, such as chopping wood
Swimming (freestyle laps)
Aerobics
Basketball (competitive)
Tennis (singles)

5. Why Is Physical Activity Important?
Regular physical activity can produce long term health benefits.
People of all ages, shapes, sizes, and abilities can benefit from being physically active. The more physical activity you do, the greater the health benefits.

6. How Physical Activity Impacts Health
Helps control weight.
Reduces feelings of depression and anxiety.
Helps build and maintain healthy bones, muscles, and joints.
Reduces the risk of developing colon cancer.
Helps reduce blood pressure in people who already have high blood pressure.
Causes the development of new blood vessels in the heart and other muscles.
Enlarges the arteries that supply blood to the heart.
WHO 2002
The evidence is growing and is more convincing than ever! People of all ages who are generally inactive can improve their health and well-being by becoming active at a moderate-intensity on a regular basis. (CDC Report 1997)

7. What Can Exercise do for You?
Reduce the risk of the three leading causes of death: Heart Disease, stroke, and cancer
Control or prevent development of Disease
Enhance Mental Abilities
Improve Sleeping Habits and Increase Energy Levels
Lift Depression and Help Manage Stress
Control Weight, improving self-image, appearance and health
The good news about regular physical activity is that everyone can benefit from it (USDHHS, 1996).

8. Being physically active can help you:
Increase your chances of living longer
Feel better about yourself
Decrease your chances of becoming depressed
Sleep well at night
Move around more easily
Have stronger muscles and bones
Stay at or get to a healthy weight
Be with friends or meet new people
Enjoy yourself and have fun

9. Exercise
Being active means allowing your body to "practice" breathing, stretching, and lifting. The more practice your body gets, the better it works!

10. Get Moving! Aerobic Activity Strength Training Flexibility Training
Components of an exercise program
Aerobic Activity
Strength Training
Flexibility Training
Use an exercise log to help you plan and keep track of your exercise program
WHO 2002
To improve physical fitness, the body must be challenged by loads greater than normal. For example, when muscles are stressed by a greater load than they are used to, they adapt and their function improves. This principle applies to aerobic activity, strength training, and flexibility

11. Aerobic (cardio)
Use large muscles and done at a moderate pace for long periods
a sustained activity that elevates your heart rate over a specific period of time.
Types of cardio can be running, walking, jumping, swimming, and dancing.
Anaerobic: short, intense bursts of energy. Football, baseball and tennis. Help build power and speed

12. Types of Aerobic Exercise
Outdoor Activities
Walking
Jogging/running
Bicycling
Swimming
Basketball
Soccer
Jumping Rope
Indoor Activities
Treadmill machine
Stair climbing machine
Stationary bike
Elliptical trainer
Rowing machine
Aerobics, boxing...
Hiking/skiing is also included in Outdoor activities

13. Muscle Strength
Helps to builds strong bones and muscles so your body can move more efficiently.
Muscular Endurance- your ability to use a group of muscles over and over without becoming tired.
Ex: Leg muscles to continuously pedal a bicycle for an hour long bike ride.

14. Strength Training Muscles = 40% of our lean body mass
Definition
Muscle work against resistance that improves strength and endurance
Strength allows us to move, and endurance allows us to perform work over time
Muscles = 40% of our lean body mass
Use it or lose it: unused muscle disappears (atrophy)
Exercise for life by Melissa
Presentations/exercise.ppt
Benefits of increased lean body mass (muscle)
Greater ease in performing daily activities
Reduce body fat: muscle burns more calories at rest than fat
Prevent injuries
Prevent and treat lower back pain

15. Types of Strength Training
Free Weights
use of dumbbells and/or bars with weights on the ends
involves balance and coordination; useful for enhancing function in daily activities and recreational sports
Bonuses: convenient, cheap, and provides a wide variety of exercises that work several muscle groups together
Your body, your weight
The most convenient form of resistance exercise
Pushups, pull-ups,. Lunges, squats….
Exercise for life by Melissa
Presentations/exercise.ppt
Safety
Warm-up your muscles first
Know proper use of machines, and use correct form
Do not exercise alone when using weights (spotter)
Don’t “over train”; know your limits, and increase intensity gradually
Breathing
Don’t hold your breath!
Exhale with Exertion
Perform shortening and lengthening phases of each exercise
Balance your muscle use
Strengthen opposing muscle groups
Use both sides of your body for each exercise

16. Flexibility Training
Flexibility = The ability to move a joint through its range of motion
We lose flexibility with disuse and aging
Benefits
Decreased chance of muscular injury, soreness, and pain
Helps prevent and reduce lower back pain
Improves joint health (tight muscles stress our joints)
Activities stretching, yoga, pilates, tai chi
Exercise for life by Melissa
Presentations/exercise.ppt
Stretching Regimen
Warm-up
Move into stretch gently, until you feel tension but NO PAIN
Hold pose for seconds and BREATHE
Move out of stretch gently

17. Stretching For flexibility and balance
Decreases the risk of activity-based injuries
Do all stretches gradually.
Don't push or bounce the stretch.
You should feel a stretch, not pain.

19. Getting Started….Setting Goals
What will motivate you?
Think about your reasons for exercising
Are your goals important enough to keep you motivated long-term?
Think short-term and long-term
How will you benefit from your fitness plan day-to-day?
In 1 year? In 5 years? In 10 years?
Exercise for life by Melissa
Presentations/exercise.ppt
Examples
Health goals
I want to lower my blood pressure
I want to feel good about my weight and health
Fitness goals
I want to run in a road race

20. Fitness Equipment / Safety
Buy Appropriate SHOES
Wear Comfortable Clothing
TOO HOT! TOO COLD!
Run and Walk with a Friend
More fun, safer, with a physical and mental support system
Night Time: stay to the well lit areas
Select activities that are fun ……….. To YOU!

21. How Much is Needed?

22. 3,500 Calories 1 pound of fat is
To lose 1 pound a week, you would need to burn 500 calories a day!

24. Adults
The Department of Health and Human Services recommends that healthy adults include aerobic exercise and strength training in their fitness plans, specifically:
•At least 150 minutes (2 ½ hours) of moderate aerobic activity or 75 minutes (1 hour 15 mins) of vigorous aerobic activity a week
•Strength training exercises at least twice a week

25. Teens and Children Children and Adolescents (6-17 years)
60 mins or more every day
Young Children
No specific number of minutes.
Should play actively every day

26. Warm-up Muscles need a chance to warm up before exercising
Warming up prepares your heart & other muscles for work
If you do not warm up, may end up with sore muscles or an injury
5-10 mins.
Slower paced and reduced intensity

27. Workout Period Main part of exercise program At least 20 mins.
Vary routine through time and intensity
Intervals of secs.
Focus on breathing
Incorporate cardio, strength and flexibility

28. Cool-Down Period Body needs to slowly return to its pre-exercise state
10 mins.
Can use the same activities as you did in the warm-up
Ie. Slow jog, stretching

29. Stretching When you're stretching, keep it gentle.
Breathe freely as you hold each stretch for around 30 seconds. Try not to hold your breath.
Don't bounce or hold a painful stretch.
Expect to feel tension while you're stretching.
If you feel pain, you've gone too far.

30. Assignment Get into groups of 3 Read Ch. 15, pg. 265-271
Create a fitness workout that targets aerobic, strength training, and flexibility.
Create a handout illustrating the workout plan. You can demonstrate the activity for extra points on this Thursday in class.
Due This Thursday!