“The first wealth is health.”Ralph Waldo Emerson

http://www.diet-blog.com/archives/2007/05/18/a_picture_of_obesity_around_the_world.php

Physical FitnessThe ability to perform daily tasks

with energy left over for enjoying other activities without

being tired, sore, or out of breath.

Benefits of Physical Fitness

to a teenager• Weight maintenance/loss• Muscular strength • Cardio fitness-strong, healthy heart!• Bone mass (through weight-bearing activities) • Blood pressure (for hypertensive youth) • Anxiety and stress relief• Higher self-esteem

PHYSICAL BENEFITS

increased efficiency of heart and lungs

reduced cholesterol levels

increased muscle strength

reduced blood pressure reduced risk of major

illnesses such as diabetes and heart disease

MENTAL BENEFITS

Improved Sense of Well-Being

more energy less stress improved quality

of sleep improved ability to

cope with stress increased mental

acuity

More Advantages

• toned muscles• improved posture • weight loss• increased metabolism• improved self-image• increased opportunities to

make new friends• increased opportunities to

share an activity with friends or familymembers

• enhanced social Life• increased stamina• increased productivity• increased physical

capabilities• less frequent injuries• improved immunity to

minor illnesses

National Obesity Statistics

• 2/3 of Americans are overweight• 50% increase in obesity than 20

years ago• 50% of Americans are considered

obese and 5% morbidly obese• In 1969, 80% spent time playing

sports EVERYDAY• Now, in 2009, 20% spend time

playing sports everyday.

Scary…

• The average 17 year old will spend 38% more time in front of the t.v. than at school!

• Your generation is the FIRST generation of kids with shorter life spans.

• For the first time in 100 years, children today have a shorter life expectancy than their parents.

WHY such high numbers for the following risk factors?

Heart disease, high blood pressure, diabetes, & OBESITY

• Discuss with your partner, reasons why these numbers are reaching an epidemic level.

THE 5 COMPNONENTS OF FITNESS

•Cardio-respiratory Endurance

•Muscular Strength•Muscular Endurance•Flexibility•Body Composition

Cardio-Respiratory Endurance

• The ability of your heart and lungs to efficiently distribute nutrients & oxygen to cells and remove wastes.

• If your heart & lungs function easily during hard exercise & recover quickly afterward, you probably have good cardiorespiratory endurance.

To improve your cardio respiratory endurance:

• try activities that keep your heart rate elevated at a safe level for a sustained length of time such as walking, swimming, or bicycling.

• The activity you choose does not have to be strenuous to improve your cardio respiratory endurance

• Start slowly with an activity you enjoy, and gradually work up to a more intense pace.

• Biking, swimming, running, skateboarding, dancing…

Aerobic versus Anaerobic Exercise• Nonstop, repetitive, strenuous

physical activity that raises the breathing and heart rate

• Cardio longer than 20 minutes • 30-60 minutes is

recommended• Cycling, running, swimming,

dancing, jogging• Increases the amount of

oxygen that is taken up & used by the body

• Increases the amount of oxygen that is taken up & used by the body

• Muscles use more oxygen than muscles can supply

• Short, quick bursts of speed

• Usually lasting only 30 seconds to a few minutes

• Sprinting, weight lifting

Muscular Strength

• The ability of a muscle or muscle group to exert a force

• Push-ups• Pull-ups• Bench• Squat

How do I improve my muscular strength?

• The key to making your muscles stronger is working them against resistance: weights or gravity.

• Using body weight to perform exercises (pilates, push-ups, BW squats, lunges)

• Weight training program using resistance machines or free weights

Muscular Endurance

• The ability of a muscle or muscle group to complete continuous contractions without fatigue

• Curl ups are often used to test endurance of the abdominal muscles

How do I improve my muscular endurance?

• try cardio respiratory activities such as walking, jogging, bicycling, or dancing

• Body weight training exercises

• Yoga

• Pilates

What’s your goal?

If its getting stronger:

• Strength= Higher Weight & Lower Repetitions

If its gaining endurance:• Endurance= Lower Weight & Higher

Repetitions

Types of Lifting

• Isotonic: involves the contraction and relaxation of muscles through full range of motion (i.e. bicep curl, bench press)

• Isometric: muscles contract but no movement at joing movement takes place (i.e. wall sit, plank)

• Isokinetic: involve moving a muscle through a range of motion against a resistance that changes (special equipment needed –rehab mostly)

Flexibility

• The ability to move joints and muscles through a full range of motion

• The sit-and-reach test is a good measure of flexibility of the lower back and backs of the upper legs.

How do I improve my flexibility?

• Good flexibility in the joints can help prevent injuries through all stages of life

• try activities that lengthen the muscles such as swimming or a basic stretching program.

• Yoga

• Pilates

Body Composition

The makeup of the body in terms of lean mass (muscle, bone, vital tissue and organs) and fat mass.

An optimal ratio of fat to lean mass is an indication of fitness.

How much lean mass compared to fat mass

How do I improve my body composition?

• A person's total body weight may not change over time BUT the bathroom scale does not assess how much of that body weight is fat and how much is lean mass.

• Body composition is better to monitor than actual weight on scale…WHY?

• Weight training and cardio along with healthy eating will help improve body composition.

Some fat is essential• Nerve function

• Protects bones and muscles

• Provides energy

• Helps body adjust to heat and cold

How do you know your body composition?

• The amount of body fat (adipose tissue) is a better measurement of health than scale weight

• This can be tested by underwater weighing, skin-fold measurements, or bioelectrical impedance

Underwater weighing

Bod Pod

Skin Caliper

Bioelectrical impedance

FITT Principle

FREQUENCY How often during a week you exercise

INTENSITY How hard you exercise

TIME How long you exercise

TYPE What activities are you doing

Frequency

• Number of times you exercise in a week/day

• Recommended:

Adults should engage in moderate-intensity physical activities for at least 30 minutes on 5 or more days of the week.

- Centers for Disease Control and Prevention/American College of Sports Medicine

ORAdults should engage in vigorous-intensity physical activity 3 or

more days per week for 20 or more minutes per occasion– Healthy People 2010

And for teens…

• It is recommended that children and

adolescents participate in at least 60 minutes of moderate intensity physical activity most days of the week, preferably daily.

Target Heart Rate

• 220-Your age= Your MHR (maximum heart rate)

• MHR x 80% or 90% (.80)• MHR x 60% or 70% (.60)• This is your Healthy Training Range

220-15=205

205 x .90=184.5 bpm

205 x .70=143.75 bpm

THR

• 220-26=194• 194 x .80=• 194 x .60=This is the range I want to stay in while

participating in cardio to reach my maximum benefits.

If I want to lose weight I will stay closer to the 60%. If my goal is to gain cardio endurance, I will stay closer to the 80%.

THR for 67 year old

• 220-67=153

• 153x .8=122.4

• 153 x .6=91.8

• THR is 112.4 -91.8 beats per minute

WHY THR?

WHY it is important to be aware of your THR?

Recovery Time

• The amount of time the heart takes to return to a normal at-rest rate after exercise is called recovery time.

• A good measure of the body's general fitness.

• The shorter the recovery time, the higher the level of fitness.

Basic Recovery Time Calculation

• Take your pulse ten seconds immediately after you have finished exercising. Write down the number.

• One minute later, take your pulse again and write it down.

• Subtract the number for the second pulse check from the number for the first pulse check. This number is your Recovery Heart Rate. The greater the number, the better shape you are in!

Advanced Recovery Time Calculation

• Record the number of heartbeats in each 15-second period for two full minutes after exercising.

• How to measure your recovery heartrate and what it means: 1. Accelerate your heartrate through running, biking, or other method to an anerobic level (a pace you can do for only 20-30 seconds... such as a full sprint) 2. Measure the heart rate immediately after exercise.

• 3. Recover for 60 seconds by walking or biking slowly (do not stop moving!) 4. Measure the heart rate after 60 seconds and subtract that number from the peak.

• The key: POOR less than 12 Beats Per Minute (BPM) recovery FAIR 12-20 Good 20-30 Excellent 30-40 Over 40 is outstanding

Getting Started

• Do you have any health concerns?

• Are you healthy enough to begin a program?

• What types of activities do you enjoy?

• How much will your planned activities cost?

Design a Fitness Plan for YOU

• Determine RHR

• Determine THR

• Assess your fitness

• Set Fitness Goals

• Keep track of your progress

Your Fitness Plan Requirements

2 weeks

• 1 week realistic activitiesswim at the YMCA, walk the dog, run around neighborhood

• 1 week desired activitiesClimb Mt. Everest, Swim in the ocean, rock climb, surf, etc

Cardio

• F 3-5 times a week Cardio

• I 85% of MHR 20 minutes is enough time

60% of MHR 40-60 minutes is needed

• T 20 -60 minutes depending on the activity and intensity

• T Aerobic activity that maintains your THR

Muscle Development

• F 2-3 times a week

• I reps that are 8-12 (2-3 sets) include at least 1 minute of rest

• T 30-60 minutes

• T Strength vs. endurance

Exercising Safe

KEY TERMS

• Dehydration

• Overtraining

• Anabolic Steroid

How Can You Avoid Injuries?

• Get conditioned• Warm-up & Cool-down• Stretch• Avoid Dehydration• Avoid Overtraining• Avoid Overuse Injuries• Choose Correct Equipment and Clothing

Treating Minor Injuries

RICE

• Rest

• Ice

• Compression

• Elevation

Chronic vs. Acute Injuries

CHRONIC SYMPTOMS• pain when performing activities • a dull ache when at rest • swelling

ACUTE SYMPTOMS• sudden, severe pain • swelling • inability to place weight on a lower limb • extreme tenderness in an upper limb • inability to move a joint through full range of motion • extreme limb weakness • visible dislocation / break of a bone

Common InjuriesChronic vs. Acute

• Sunburn• Tendon & muscle strain• Ligament Sprain• Fracture • Heat Exhaustion• Concussion• Tendonitis• Stress Fracture• Shin Splint

Bibliography

• http://www.cdc.gov/HealthyYouth/physicalactivity/index.htm

• http://www.webmd.com/fitness-exercise/guide/health-fitness-tips-success