Physical Fitness and You

Presenters:Claire Cannon, Giancarlo Chavez, Lindsey DeLorenze, Ananda Erickson, Morgan Pike

Background Information on the Target Audience

Ages: 16-18

Grade Level: Junior and Senior High

School Students

Setting: Health Education Class

Background Information of Presentation

Exercise can reduce the effects of: StressStimulate brain activity, Regulate some health concernsGive us an overall appearance of well-being

Students will learn the benefits of exercise, brainstorm various activities to meet each of the physical benefits categories, and then present their findings to the class.

Basic DefinitionPhysical Activity:

“any bodily movement produced by skeletal muscles, which results in energy expenditure.”

Exercise:“Physical activity that is planned,

structured, and repetitive, with the purpose to improve or maintain physical fitness.”

Definitions of Fitness“The ability to perform muscular work satisfactorily.” WHO, 1971

“A set of attributes that people have or achieve that relates to the ability to perform physical activity.” CDC, 1985

“The ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy leisure pursuits and to meet unforeseen emergencies.” Presidents Council of Fitness and Sports, 1971.

Physical Fitness and Health• Part 1: Components of Physical Fitness

• Part 2: Benefits of Exercise

• Part 3: Lifestyle Changes to Increase

Physical Activity

Part 1: Components of Physical Fitness

Components of Physical Fitness

• Cardiovascular Endurance

• Muscular Strength

• Muscular Endurance

• Flexibility

• Body Composition

Cardiovascular Endurance

• Endurance– is the ability to exercise continuously for

extended periods without tiring

• Aerobic Fitness Level– dependent upon the amount of oxygen

which can be transported by the body to the working muscles, and the efficiency of the muscles to use that oxygen

O2 from the air is taken into

the lungs and transported to the heart

O2 is used to Convert carbohydrates

& fat into energy which is Used to perform physical

activities

The heart pumps O2 to all

organs in the body

Cardiorespiratory Endurance

Machines and Activities

Treadmills Stairclimbers

Rowing MachineBicycle

Examples of Activities• Walking• Jogging• Biking• Basketball• Swimming

Muscular Strength– How much weight can

be lifted one time

• Strength– High weight with low

reps (4-8 reps)

• Strength with Bulk– High weight with low

reps and more sets (6 sets of 6 reps)

Muscular Endurance– How long you can lift the

weight over time

• Strength– Lower weight with high

reps (12-20 reps)– You are still working on

muscular strength when you are concentrating on muscular endurance

The Strength - Endurance Continuum

Muscular Strength

• Power lifting is usually how people build their overall muscular strength.

• Muscular strength is utilized by doing as many push-ups, or sit-ups you can do without a time period for the fitness testing.

Tips for Building Muscular Strength

Concentrate on activities that work specific muscle groups.

A warm-up is crucial to any workout.

Rest. One or two days recovery time is necessary for maximum effect and injury prevention.

Know your limits! Exercise is only fun if you are not in pain.

Muscular Endurance Test• Bench Jump

• Modified dip (men)

• Modified push up (women)

• Abdominal crunch

• Abdominal curl-up

• A percentile rank is given for each exercise according to the number of repetitions performed

Muscular Endurance Scoring Table

Flexibility

• The range of motion that is possible around a joint or joints.

Measuring Flexibility• Sit and Reach

– sit down, extending both legs, so that both feet are even with the end of the yardstick. Reach with one hand on top of the other as far as you can to get your measurement.

Body Composition• The relative amount of muscle, fat, bone, and

other vital body parts.– Lean Body Weight– Fatty Tissue

Part 2: Benefits of Exercise

Specific Health Benefits of Exercise

• Reduce – Heart Disease– Reduce Stroke– High Blood Pressure– Non-insulin

Dependent Diabetes– Risk of Premature

Death– High Cholesterol

Specific Health Benefits of Exercise

• Reduce – The risk of developing

diabetes– Osteoporosis– Back Pain – Obesity– Psychological Effects

(stress)

Part 3: Lifestyle Changes to Increase Physical Activity

What are Some Tips for Being More Active?

• There are 1440 minutes in every day… Schedule 30 of them for physical activity.

* Take the stairs instead of the elevator

* Park your car farther away from your destination

* Exercise while watching T.V. (Move during commercial break.)

ANY QUESTIONS??

THANK YOU