Focus for High School Students

By: Mat Thomas

Exercise for Health and Fitness

What is Physical Fitness? Set of physical attributes that allows body to respond or

adapt to demands and stress of physical effort.

5 types of physical fitness Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition

Cardiorespiratory Endurance The ability of the body to perform prolonged, large-muscle,

dynamic exercise at moderate-to-high levels of intensity

Builds healthy heart that performs more efficiently

Doesn’t work hard at rest or low level exercises

Heart pump more blood per heartbeat

Resting heart rate slows down

Resting blood pressure decreases

Blood supply to tissues improves

Activities for Cardiorespiratory Endurance

Running

Aerobics

Biking

Swimming

Muscular Strength Amount of force a muscle can produce with single

maximum effort.

Benefits Helps with performing everyday/recreation activities

Keeps skeleton aligned, preventing back and leg pain

Provides good posture

Greater muscle mass makes high metabolism and faster energy use possible.

Activities for Muscular Strength

Weight Training

Calisthenics

Using weight to help develop muscular strength

Using body’s weight for resistance develops muscular strength

Muscular Endurance Ability of a muscle or group of muscles to remain contracted

or to contract repeatedly for long time period

Benefits Helps with performing everyday/recreational activities

Good Posture

Injury Prevention

Example – Abs and back muscles

Difference Between Muscular Strength and Muscular Endurance

Muscular Strength Be determined by person’s ability to lift something for 1 rep

maximum

Muscular Endurance Be determined by how many times person can lift something

Flexibility Range of motion in a joint or group of joints; flexibility is

related to muscle length

Benefits Provide normal range of motion

Provide pain-free joints

Improve muscle coordination

Increase blood and nutrients to tissues

Exercises to Increase Flexibility

Yoga

Backbend Hurdler Stretch

Weekly Physical Activity

Sedentary Activity

OccasionallyTV, Internet, Phone

Strength Training2-3 days

Flexibility Training

At least 2 days

Cardiorespiratory Endurance Exercise

3-5 days

Moderate-Intensity Physical Activity

Most Days

Calf Stretch, Side Lunge, Step

Stretch, Hurdler Stretch

Bicep Curls, Push-Ups, Abdominal

Curls, Bench Press, Calf

Raises

Walking, Jogging, Bicycling , Aerobics, Swimming

Washing Windows, Climbing Stairs, Yard Work, Walking the Dog, Cleaning

Body Composition The proportion of fat and fat-free mass in the body

Ideal body composition involves high percentage of fat-free mass and low percentage of fat mass

Problem with having too much fat mass Heart Disease High Blood Pressure Stroke Joint Problems Diabetes

Components of Body Composition

Total Body Mass (TBM) - combination of bone, muscle, fat, blood, water and viscera.

Lean Body Mass (LBM)- contains a small amount of lipid (2% to 3%)

Fat Free Body Mass (FFBM)- has no lipids

Ways to Determine Body Fat DEXA Scan (Dual energy X-ray absorptiometry)

Bioelectrical Impedance (Home Body Fat Scales)

Skinfold Calipers

Hydrostatic Weighing

Body Mass Index (BMI)

DEXA Scan (Dual energy X-ray absorptiometry) X-Ray Device

Measures body fat & bone density

Can tell location of body fat

Painless

Bioelectrical Impedance (Home Body Fat Scales)

Measures fat quick and conveniently

Sends low-level electrical current through body

Fast signal more muscle

Slow signal more fat

Skinfold Calipers

Also known as the pinch test

Skin is pinched at different areas with calipers

Results are plugged into a formula

Results based on idea of thickness of body fat under skin

Hydrostatic Weighing Underwater Weighing

Archimedes’ Principle - the law of buoyancy

Calculates your body density by measuring the amount of water you displace

Plugged in formula based on body density

Body Mass Index (BMI) Measurement based on height and weight

Underweight : < 18.5

Normal Weight : 18.5 –24.9

Overweight : 25 - 29.9

Obese: 30 – 34.9

What’s my

BMI?

Body Mass Index (BMI) continued… BMI is easy and convenient to calculate

Knowing BMI can increase understanding risk for diseases

BMI can be misleading Doesn’t account for body frame or muscle mass