EXERCISE AND FITNESS

Note: This power point presentation was created originally by

McGraw Glencoe Health company. It was downloaded from their

free educator’s website then revised by Todd Corabi

Physical Activity and Health

In this lesson, you will Learn About…

The benefits of physical activity.

How to increase your strength, endurance,

and flexibility.

Physical Activity and You

Physical activity is any kind of movement that causes the body to use energy.

Participating in regular physical activity:

Helps build and maintain healthy bones, muscles, and joints.

Helps control weight and reduce fat. Helps keep blood pressure within a healthy

range. You should be physically active 30-60 minutes

DAILY

Physical Activity and You (cont’d.)

The ability to handle the physical work and play of everyday life without becoming tired is known as fitness. Exercise can help you become more fit.

Daily physical activity also has MANY other benefits in all areas of one’s self (wellness)

Physical Activity and Your Total Health

Benefits to physical health:

Maintenance of a healthy weight

Improved strength and flexibility

Better performance of heart and lungs

Decreased risk of certain diseases

Physical Activity and Your Total Health (cont’d.)

Benefits to mental/emotional health:

Enhanced self-confidence Sharpened mental alertness Reduced stress More relaxed attitude More enjoyment of free time

Physical Activity and Your Total Health (cont’d.)

Benefits to social health:

Additional chances to meet new people

Opportunities to share common goals with others

Increased ability to interact and cooperate with others

Opportunities to use talents to help others

Components of Exercise= Strength

The first element of fitness is strength, the ability of your muscles to exert a force.

It is measured according to the most work the muscles can do at a given time.

Strength (cont’d.)

Building strength through physical activity enables you to:

Lift heavy objects more easily with less chance of injury.

Develop skills for sports and other activities.

Components of Exercise = Endurance

The second element of fitness is endurance, the ability to perform vigorous physical activity without getting overly tired.

There are two basic types of endurance:

Heart and lung endurance (usually referred to as “cardio”)

Muscular endurance

Endurance (cont’d.)

Heart and lung endurance is the measure of how effectively the heart and lungs work during moderate-to-vigorous physical activity or exercise.

Muscle endurance is the ability of a muscle to repeatedly exert a force over a prolonged period of time.

Endurance (cont’d.)

Two types of exercise can help build endurance:

Aerobic exercise—Rhythmic, nonstop, moderate-to-vigorous activity that requires large amounts of oxygen and works the heart.

Anaerobic exercise—Intense physical activity that requires little oxygen but involves short bursts of energy.

Endurance (cont’d.)

People should do moderate heart and lung activity at least 30 minutes daily to best way to build or maintain heart and lung endurance.

Examples of aerobic exercises:

Walking, jogging, and bicycling Swimming laps Cross-country skiing

Endurance (cont’d.)

Anaerobic activities help build and maintain strength and muscle endurance.

Examples of anaerobic exercises:

Weight lifting Sprinting

Components of Exercise = Flexibility

The third element of fitness is flexibility, the ability to move joints fully and easily.

You can increase your flexibility by doing regular, gentle stretching of muscles and joints. Research

Improving flexibility reduces the risk of injury during strength or endurance training.

Stretching Exercises

There are different schools of thought concerning

Flexibility exercises. Recently, there has been debate as to

the “best way” to stretch. However, there are basically, 2

healthy kinds of stretches:

Stretching Exercises

1st kind of stretching = STATIC stretching

Holding a stretch of a muscle for 15-25 seconds

Done after a brief warm up of the muscles to help prevent

injury during exercise

Done after exercise during cool down to increase flexibility

Stretching Exercises

2nd kind of stretching = Dynamic Sports Related

Slow movements of a joint through a range of motion that

mimic movements done in sports OR prepare the bodo to do

certain other exercises

Done prior to participating in a sports activity OR as part of a

training program

There are 3 main ways to exercise no matter what exercise component you are targeting (cardio, muscular endurance, muscular strength, flexibility)

Interval

Continuous

Circuit

INTERVAL EXERCISE

Exercise that changes pace OR starts and stops often

Examples include: Baseball, Football, Soccer, Basketball

Training examples in running would be walk 5 minutes, jog 5

minutes, walk 5 minutes

Interval training is most often associated with cardio

activities

CONTINUOUS Exercise

Continuous exercise is exercise that goes at a

continued pace for an extended period of time

Examples are running long distances and swimming

Circuit Training

Circuit Training is a variety of exercises done in a

relatively short time to target a variety of muscle groups

quickly

Usually, there is a mix of cardio, muscular strength,

muscular endurance and flexibility exercises in circuits

Also known as stations

Rule of thumb, no longer than 2 minutes at one station

and no longer than 10 seconds rest between stations

Selecting the Right Exercises

To reach your fitness goals, plan a program that is:

Convenient. Affordable. Enjoyable.

Workouts should include a variety of physical activities to promote balanced fitness.

Selecting the Right Exercises (cont’d.)

To add physical activity to your life:

Do a variety of aerobic exercises and/or active sports and recreation activities for at least 20 minutes, three to five times a week.

Aim to do strength and flexibility exercises two or three times a week.

Try not to spend too much time watching television, online, or playing non-active video games. Staying active is important for good health.