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Our Bodies in MotionWeight and Exercise
By: Samantha Manning
CHAPTER
"No matter who you are, no matter what you do, you
absolutely, positively do have the power to change."
- Bill Phillips
Health Benefits of Exercise• Exercise can help maintain healthy weight and
eliminate the risk of:-High blood pressure-Stroke-Type 2 diabetes-Breast cancer
• Light to moderate activity (20 minutes of walking three times a week) helps reduce:
-Blood pressure-Lessen the risk of stroke-Ease chronic pain-Improve heart and lung functions
Health Benefits of Exercise
• Heart disease is the leading cause of death in women over the age of 50 and can be decreased and handled through diet and exercise
• Loss of bone size begins at age 35. Start strength training to slow the process-Lift several-pound weights-Swimming can also build bone mass
• Inactive women are twice as likely to die from heart attacks or strokes compared to women who are active
• Exercise can help reduce or eliminate depression and insomnia
How Exercise Makes Us Feel
Not only does exercise make your body work better, it makes you feel better too
• Gives you a boost in energy making you feel more energized
• Is a stress reducer by making you have a better outlook on life
• Makes you have better self-esteem by making you feel like you have accomplished something
• Makes you become more social by wanting to exercise with friends or by meeting new people at the gym
Psychological & Emotional Wellness
• Reduced anxiety• Reduced depression and improved mood• Improved sleep• Enhanced self-esteem, self-confidence, and
self-efficacy• Enhanced creativity and intellectual
functioning• Improved work productivity• Increased opportunities for social
interaction
Getting Started
• Exercise does not have to be hard or time-consuming. Some exercise is better than no exercise.
Getting Started
Choose an activity that looks like funExamples: Yoga, Dance, or Roller-
skating
Getting Starting• Cardiovascular, strength and flexibility are three major
kinds of physical activity that contributes to overall fitness.
Chart on pg 61
TYPE OF ACTIVITY HEALTH BENEFITS
Cardio Training: walking, jogging, running, aerobics, dancing, skipping rope, rowing, biking, cross-country skiing, in-line skating, boxing, basketball, soccer, swimming
Improves blood circulation and lung capacity; reduces high blood pressure and increases good cholesterol; improves overall endurance
Strength Training: free weights, weight machines, resistance training
Boosts metabolism; improves muscle tone; strengthens bones, which decreases the risk of osteoporosis later in life
Flexibility Training: stretching, yoga, dance, Pilates, climbing, fencing, gymnastics
Reduces risk of injuries; improves agility balance, and range of motion; relieves stress
Ways To Keep Going• Balance your workouts to include cardio,
strength, and flexibility• Vary the intensity of your workouts• Set short-term, reachable goals• Keep a fitness log to chart your progress• Find a workout buddy• Take a lesson• Read up on history and technique• Train for a specific event• Exercise to music• Try something new• Remember to have funPg 62
Injuries & Safety
• Pay attention to your body and never push too hard
• Beginners should take a day or two off between work outs to give your body a chance to recover
• Always stretch before you start cardio work, but NEVER stretch a cold muscle
• Warm up with a few minutes of light aerobic exercise (walking)
Prevention: Seven Steps To Fewer Injuries (pg 64)
1. Balance all three types of fitness: cardio, strength, and flexibility
2. Stretch out, warm up, and gradually increase the pace
3. Drink plenty of water4. Use the proper
equipment for your activity
5. Slow down, cool off, and stretch to maximize flexibility
6. Rest between sets and take a day off now and then
7. Listen to your body
Care for injuries with “R-I-C-E”
• Rest- Avoid the use of the body part• Ice- Decreases swelling, bleeding and pain• Compress- Direct external pressure will
decrease blood loss• Elevate- Raise the injured area to
decrease bleeding and prevent fluid buildup
Physical Activity Pyramid
Can You Exercise Too Much?
• Sometimes exercise can become an addiction
• People use exercise to numb their feelings or avoid problems
• People also may become obsessive in the pursuit of a “perfect” body
“Studies show that 72 percent of women in the United States get no regular exercise, and nearly half of
Americans between twelve and twenty-one years old do not exercise
daily.”
Discussion Questions
• Is it easy or difficult for college students to eat a healthy diet on our
campus? Why?
• How many of you do not exercise as much as you should? What types of things keep you from exercising?