exercise and weight control one out of every 3 american adults and 1 in 5 teens is overweight or...
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EXERCISE AND WEIGHT CONTROL
One out of every 3 American adults and 1 in 5 teens is overweight or obese
SEDENTARY LIFESTYLE
A way of life that requires little movement or
exercise
Approach’s to everyday Activities
SEDENTARY Non-Sedentary
Taking the car to the store
Walking to the store
Using a golf cart Walking with you golf clubs
Taking the elevator Using the stairs
Playing video games
Playing tennis
METABOLISM
The process by which your body gets energy from food.
Your metabolic rate increases during exercise.
The number of calories burned depends on the exercise.
You metabolism stays up for a short period after exercise.
BASAL METABOLISM
The minimum amount of energy required to maintain the life processes in the body.
GeneticCan be increased with exercise
YOUR 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.
Pounds gained per year
Excess Calories per Day
1 10
5 48
10 96
15 144
FLEXIBILITY
Being able to move a joint through a full range of motions Girl
Factors Affecting Flexibility
Bone structure of the jointThe amount of tissue surrounding the
jointThe extensibility of ligaments, tendons
and muscle tissueThe third component is the one that can be
most affected by proper flexibility program
TYPES OF STRETCHING
Static Static Demonstration
Slow sustained movement.Causes the muscle to relax and lengthen
Relieves soreness when done after activity.
Dynamic Dynamic Introduction
Uses speed and momentum to encourage lengthening of the muscle.
Helps with sports performance. Simulates movement in activity.
Uses prior to a performance or practiceDynamic Introduction
When and How?
Warm up to stretch. Increase body temperature to reduce risk of injury. Warm up until you start to perspire.
Hold stretch for 15-30 seconds. Allow the muscle to relax.
Feel “Stretch Stress” – feeling of stress, but with no undue pain.
IMPROVING MUSCULAR STRENGTH, ENDURANCE, and FLEXIBILITY
Anaerobic Exercise
Intense bursts of activity in which the muscles work so hard that they produce energy
without using oxygen
ISOMETRIC EXERCISE
Muscles use tension to improve muscular strength with little or no
movement of the body partIsometric Demonstration
ISOTONIC EXERCISE
Combines muscle contraction with muscle extension
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ISOKINETIC EXERCISE
Activity that involves resistance through an entire range of motion
Leg Extension/contraction
BASICS OF AN EXERCISE PROGRAM
Overload = working the body harder than it is normally worked.
Progression = Gradual increase in overload necessary for achieving higher levels of fitness.
Specificity = Improve a particular area of health related fitness.
SKILLS RELATED FITNESS
Agility The ability to control body movement and change direction quickly
Balance Being able to stay upright either while standing or moving.
Coordination The ability to use two or more body parts
Speed Move a distance or complete a body movement in a short period of time
Reaction Time The rate of movement once a person realizes they need to move
Power The ability to use force with great speed
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