What is the most important thing in your life?

What do you value the most?

Weight Training Class

This class is about providing you with the education necessary in order to increase your fitness now and also in the future, it is not simply about “pumping iron”.

You will learn skills necessary to perform a variety of physical activities that can help

you be fit for life.

Pop Quiz

Why should you warm-up before working out?

Physical Education Objective

To recognize how participation in fitness activities contributes to a healthy lifestyle.

To learn skills necessary to perform a variety of physical activities that can help the student be fit for life.

To provide the student with

opportunities to participate in

physical activities that promote health.

In this class you will….

Understand how to accurately assess your fitness to recognize if you need to improve or maintain any aspect that could lead to health problems

Be able to develop strategies for maintaining good fitness throughout your life (writing a fitness plan; learning a variety of workouts)

Practice proper form and technique for a variety of activities in order to participate safely and without injury

The ability to perform daily tasks and not experience undue fatigue. Having enough strength, energy, and stamina left over to enjoy recreational pursuits and be able to meet unforeseen emergencies.

You are physically capable of performing daily activities such as walking to school, carrying books, raking leaves, climbing stairs, moving furniture, etc.

Physical Fitness

Exercise & Physical Activity

Explain the difference between exercise and

physical activity.

Exercise & Physical Activity

Physical Activity: any movement that works the larger muscles of the body, such as arms, legs, and back muscles. Basically, not being sedentary (very little movement).

Physical activity is good for controlling weight because you burn calories, but it cannot give you all the same benefits as exercise.

Exercise & Physical Activity

Exercise is physical activity that is planned, structured, and repetitive, that results in improvements to your health and fitness level

Exercise is about following a specific workout routine in order to improve aspects of your health and reduce potential health-related problems: increased cardiorespiratory endurance, improved muscular strength, etc.

Exercise programs are also designed to improve athletic performance, you cannot become a better athlete by simply being physically active.

• The health-related components contribute to the prevention of lifestyle diseases

and promote overall health and fitness.

• The components of skill-related fitness are associated with a person’s

ability to be able to play games and sports—how well they can perform body functionsrelated to sports-related skills

Health-Related &Skill-Related Fitness

Health-Related Fitness Components

Cardiorespiratory endurance- the ability of the heart, lungs, and blood vessels to use and send fuel and oxygen to the body’s tissues during long periods of moderate-to-vigorous activity

Muscular endurance- the ability of the muscles to perform physical tasks over a period of time without becoming fatigued

Muscular strength- the amount of force a muscle can exert

Flexibility- the ability to move the joints through a full range of motion

Body Composition— a comparison of the relative amounts of lean body weight and fat tissue in the body.

Your Heart is a Pump

Resting Heart Rate

Excellent (elite athlete) Below 50 bpm

A well-conditioned athlete

Around 60 bpm

Average resting heart rate

Men=60-75 bpm Women 70-80 bpm

Sedentary (poor fitness) Over 100 bpm

The Heart-Lung Machine

If you train and reduce your resting heart rate from 70 bpm to 60 bpm, you will save your heart approximately 6 million heartbeats per year.

Your lungs also become stronger and can bring in more oxygen—the average trained person can process about 40-50 L more per minute of oxygen than an untrained person. This equals more oxygen in the blood since the lungs move oxygen in and out at a faster rate.

Finding Target Heart Rate Zone

A simple way to determine your maximum heart rate is to use the following formula:220 - age = Maximum Heart Rate

Maximum Heart Rate An example for a 15 year old person would be as follows: 220 – 15 = 205

205 x .60 = 123 205 x . 85 = 174

Target Heart Rate Zone 123 – 174 for 15 yrs Target Heart Rate Zone 122 – 173 for 16 yrs Target Heart Rate Zone 121 – 172 for 17 & 18 yrs

.

Something to Think About…

Heart disease is the #1 killer of Americans

Every 34 seconds, a person dies from heart disease in the United States

More than 2500 Americans die from heart disease each day.

Blood Pressure

"Blood pressure" is the force of blood pushing against the walls of the arteries as the heart pumps out blood. If this pressure rises and stays high over time, it can damage the body in many ways.

High blood pressure usually has no symptoms. In fact, many people have high blood pressure for years without knowing it. That's why it's called the "silent killer." Hypertension is the medical term for high blood pressure. It doesn't refer to being tense, nervous or hyperactive. You can be a calm, relaxed person and still have high blood pressure.

Body Composition

Body composition is used to describe the percentages of fat compared to other components in the body (i.e., bone, muscle, skin).

What weighs more a pound of gold or a pound of feathers?

Muscle vs. Fat

Muscle is a much denser tissue than fat. A pound of muscle is like a little chunk of gold, while a pound of fat is like a big fluffy bunch of feathers.

Body Mass Index Body Mass Index (BMI) is a number calculated

from a person's weight and height. BMI provides a reliable indicator of body fatness

for most people and is used to screen for weight categories that may lead to health problems.

Same height and same weight—but different body compositions

Fat Cells A normal person has about 25

billion fat cells. Fat cells will grow in size—but

at about 60 lbs of excess body fat, the cells will no longer grow—they multiply!

An extremely obese person may have as many as 60-80 billion fat cells. Once the number of fat cells has increased, it becomes harder to maintain a reduced body weight.

Obesity Obesity is a medical condition in which excess

body fat has accumulated to the extent that it may have an adverse effect on health, leading to reduced life expectancy and/or increased health problems.

It's a health hazard. Someone who is 40% overweight is twice as likely to die prematurely as is a normal-weight person.

Obesity & Medical Conditions Obesity has been linked to several serious medical

conditions, including: Heart disease and stroke. High blood pressure. Diabetes. Cancer. Gallbladder disease and gallstones. Osteoarthritis. Gout. Breathing problems, such as sleep apnea (when a

person stops breathing for a short time during sleep) and asthma.