1 ATB #20 1. What are the benefits of being physically active? (List 3 examples) 2. What is the recommended amount of time we need to be physically active each week? (1 sentence). *Once you finish the ATB, make sure you have ATBs & notes

2 Chalk Talk Have the students make a list of the benefits of physical exercise. Have them pass the marker to another student after they have written their answer on the board.

3 REMINDERS OF CLASS POLICIESPARTICIPATION POINTS LATE WORK TARDIES BATHROOM

4 Physical Fitness

5 Standard 2 Objective 2 PI A, B, C, & DDescribe the elements of physical fitness (e.g., muscular strength and endurance, cardiovascular endurance, flexibility, and body composition). Develop strategies for maintaining life-long fitness and avoiding the consequences of inactivity. Identify and investigate available fitness resources

6 The Benefits of Physical ActivityPhysical Benefits Cardiovascular System Weight Maintenance- boosts your basal metabolic rate Bone Strength Balance and Coordination Psychological Benefits Exercise releases endorphins Those who exercise regularly are likely to be more self-confident and focused, and have reduced stress levels. Social Benefits Build new friendships and bond with family/friends

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8 What is physical fitness?Fitness is being in good physical condition. What are the elements of physical fitness? Muscular Strength Muscular Endurance Cardiovascular Endurance Flexibility Body Composition

9 In Your Journal Use page 318 in your textbook to look up the “Components of Fitness”. For each component write the definition and an example of each -Cardiorespiratory Endurance -Muscular Strength -Muscular Endurance -Flexibility -Body Composition

10 Muscular Strength & Endurance

11 Muscle Training You need both muscular strength and endurance in muscle training.

12 Muscular Strength Muscular strength is the ability to exert force on physical objects using muscles. Increasing physical strength is the goal of strength training. Muscular Strength is built by performing 2- 5 repetitions per exercise.

13 Muscle Endurance The ability of a muscle to sustain repeated contractions against a resistance for a long time. Muscular endurance is built by performing 8-25 repetitions per exercise.

14 Benefits Muscular endurance leads to an increase in lean muscle and a lower amount of body fat. It is an increase in lean muscle that will lead to a higher metabolism creating a higher calorie burn during rest as well as during exercise. You will stay leaner longer. Muscular strength can improve posture and prevent injury. When your muscles become stronger the risk for injury decreases immensely. Tendons and ligaments become stronger as well as the muscles you use to support your whole body.

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16 Flexibility The ability of the muscles and tendons to relax and stretch easily. It determines the amount of movement in your bones. Warm up stretching will loosen tendons, increase blood circulation, and help prevent injuries during your workouts or any activity Cool down stretching helps to relieve muscle soreness and tightness.

17 Three Types of FlexibilityDynamic flexibility– your ability to perform dynamic movements within the full range of motion in the joint. (roll your ankles or neck) Static Active flexibility– your ability to stretch using only the tension in the opposing muscles. (quad stretch) Static Passive flexibility– your ability to hold a stretch using your body weight or some other external force. (touch your toes, splits) * RESEARCH MORE ON YOUR OWN

18 Benefits Improves posture Prevents back painStretching your hamstrings, quadriceps, hip flexors and low back muscles regularly, promotes relaxation in the tissues reducing strain on your back. Being freakishly flexible

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21 Body Composition Body composition is used to describe the percentage of fat, bone, and muscle in our bodies. Two people of equal height and body weight may look completely different from each other because they have a different body composition.

22 Decrease in Muscle Mass/Strength and Organ Functions“Use it or lose it”-the body will not use energy to maintain something that it doesn’t use. If individuals do not exercise, muscle mass and strength will decrease. This is known as atrophy. The heart will also weaken as a result of no exercise and will not be able to handle strenuous activities. The lungs will not absorb oxygen as well, which means everyday activities will become a lot harder.

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24 Cardiovascular EnduranceWhat is cardiovascular endurance? The ability of the heart, blood vessels, and lungs to supply oxygen to working muscles during physical activity for a prolonged period of time. This is how strong your heart is and can potentially add years to your life.

25 Benefits Your body was created to move not just sitBy raising your heart rate on a regular basis you can improve your heart’s health, decrease body fat, strengthen your immune system and boost your emotional well being. Your heart is a muscle and needs to be worked out to stay strong just like the rest of the muscles in your body.

26 Cardiovascular disease is the leading cause of death in the U.S. Keeping your heart healthy, prevents disease Can you run a mile without stopping? Or hike without getting tired?

27 Just get Moving! Walking, running, biking, swimming, hiking, and Zumba are all ways to increase your heart rate. We need at least 30 minutes a day of moderate to high intensity cardiovascular activity.

28 How much exercise? 60 minutes of aerobic exercise is recommended for teens every day/most days.

29 Phases of Exercise Warm-up: Slowly move muscles to be used in workout (5-10 minutes) Stretch: Stretch muscles to be used in the workout (5-10 minutes) Work out: (either cardiorespiratory workout or strength training for minutes) Cool-down: move muscles used in workout at a reduced pace (5-10 minutes) Stretch: Stretch muscles used in workout (5-10 minutes)

30 How do you know if you have had a successful workout?

31 The success of your fitness plan depends on four factors How often you exercise How hard you exercise How long you exercise The types of exercise you choose FITT FORMULA

32 FITT FORMULA Frequency-exercise 3 to 5 times a weekIntensity-make your body do more than it normally does (can be tested through “talk test” or target heart rate) Time- exercise for at least 20 to 30 minutes a session Type- more areas of your body become fit when you participate in a wide variety of activities

33 When you work out, how do you gauge intensity?

34 Gauging Workout IntensityModerate Exercise Intensity Your breathing quickens, but your not out of breath You develop a light sweat after about 10 minutes of activity You can carry on a conversation, but you can’t sing Vigorous Exercise Intensity Your breathing is deep and rapid. You develop a sweat after a few minutes of activity You can’t say more than a few words without pausing for breath Overexerting yourself Short of breath, in pain, or can’t work out as long as you planned, your exercise intensity is higher than your fitness level allows.

35 Target Heart Rate Another way to measure your exercise intensity is to see how hard your heart is beating during physical activity. In order to use this method you must know your 1. Resting Heart Rate = heart beats per minute at rest *typically beats per minute* 2. Maximum Heart Rate = upper limit of what your cardiovascular system can handle during physical activity 3. Target Heart Rate = desired heart rate during exercise (usually expressed as a percentage range of maximum heart rate). Well trained athletes it would be about 40 – 60 bpm

36 How to Take A Heart Rate Carotid RadialPlace your index and third fingers on your neck to the side of your windpipe. Find your pulse. Count your pulse for 15 seconds. Multiply by 4. Radial Place two fingers between the bone and the tendon over your radial artery- which is located on the thumb side of your wrist. Find your pulse. Count your pulse for 15 seconds. Multiply by 4.

37 HEART RATE ACTIVITY

38 Heart Rate and Intensity LevelsModerate Exercise Intensity: 50 to 70% of your maximum heart rate Vigorous Exercise Intensity: 70 to 80% of your maximum heart rate Gradually build up intensity. Start in the lower end and build your way up as you get more fit and able to.

39 How to Tell If You’re In The ZoneStop momentarily Take your pulse for 15 seconds (carotid or wrist) Multiply by 4 to calculate your beats per minute. Compare to your target heart rate zone Adjust your exercise intensity accordingly

40 Two types of Exercise Anaerobic AerobicBrief strength based activities (the early stage of all exercise is anaerobic). Any exercise that consists of short exertion, high-intensity movement, Examples: Sprinting, weight lifting, jumping. Repetitive non-stop activity that raises breathing and heart rate Examples: Running, dancing, biking, walking.

41 Exercise and the Brain *Increased blood and oxygen flow to the brainExercise has been shown to improve learning and memory. There is a strong belief that regular exercise helps enhance brain function and cognition. Factors include: *Increased blood and oxygen flow to the brain *Increased levels of norepinephrine and endorphins help reduce stress and improve mood *Increase in growth factors help create new nerve cells Harvard Article

42 In Conclusion Staying in physical shape is important especially today in a world where we do not generally get enough exercise. Remember– Increasing your muscular strength is beneficial for everyone. Keep your heart healthy– 30 minutes a day can keep the doctor away. 60 minutes is recommended Warm up and cool down with stretching, it will relax your body. Body composition is a good thing to know, but don’t let it consume you! Exercise is good for your MIND and soul too!

43 Check for Understanding

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50 I want to be healthy because….Video Wrap-Up Assignment On a clean sheet of paper write your name and class period Write the title I want to be healthy because….. Then write a 5 sentence paragraph on the importance of physical health and good nutrition. Talk about the benefits and how you would accomplish this. At the bottom of your paragraph write a short term and a long term fitness/nutrition goal.

51 Extra Exercise and the brain

52 If you walked around LHS and visited every classroom…..Walking around LHS If you walked around LHS and visited every classroom….. It would take you around 40 minutes. If you weigh around 200 lbs. and walk a 36 minute mile pace you will burn roughly 250 calories walking just over 1.3 miles in that time. The lowest elevation for a classroom here at Lehi is roughly 4674 ft & the highest is 4705.

53 Get Moving! According to the National Institute of Health, the average resting heart rate for children 10 years and older, and adults (including seniors) is beats per minute. Well-trained athletes is beats per minute. Active people often have lower heart rates because their heart muscle is in better condition and doesn’t need to work as hard to maintain a steady beat. How Other Factors May Affect Heart Rate Air temperature: When temperatures (and the humidity) soar, the heart pumps a little more blood, so your pulse rate may increase, but usually no more than five to 10 beats a minute. Body position: Resting, sitting or standing, your pulse is usually the same. Sometimes as you stand for the first 15 to 20 seconds, your pulse may go up a little bit, but after a couple of minutes it should settle down. Emotions: If you’re stressed, anxious or “extraordinarily happy or sad” your emotions can raise your pulse.  Body size: Body size usually doesn’t usually change pulse. If you’re very obese, you might see a higher resting pulse than normal, but usually not more than 100.  Medication use: Meds that block your adrenaline (beta blockers) tend to slow your pulse, while too much thyroid medication or too high of a dosage will raise it.

54 Find your Resting HR How to take a pulse

55 Target Heart Rate Target HR:  If your heart rate is too high, you’re straining. So slow down. If it’s too low, and the intensity feels “light” or “moderate/brisk,” you may want to push yourself to exercise a little harder. Target HR per age:

56 Exercise and the Brain cont.A few years ago, ABC did a report on a high school near Chicago that gave students access to exercise bikes and exercise balls throughout the day in their classrooms… Those involved with the program greatly increased reading and math scores. The study also found that after students used the treadmill for 30 minutes, students solved problems 10% more effectively.

57 Fit at any size Fit at any size discussionHealth at Every Size (HAES) is a lifestyle philosophy that focuses on intuitive eating and pleasurable physical activity rather than dieting and weight loss. Surgeon General comments on health at every size