EXERCISE AND WEIGHT CONTROL

One out of every 3 American adults and 1 in 5 teens is overweight or obese

SEDENTARY LIFESTYLE

A way of life that requires little movement or

exercise

Approach’s to everyday Activities

SEDENTARY Non-Sedentary

Taking the car to the store

Walking to the store

Using a golf cart Walking with you golf clubs

Taking the elevator Using the stairs

Playing video games

Playing tennis

METABOLISM

The process by which your body gets energy from food.

Your metabolic rate increases during exercise.

The number of calories burned depends on the exercise.

You metabolism stays up for a short period after exercise.

BASAL METABOLISM

The minimum amount of energy required to maintain the life processes in the body.

GeneticCan be increased with exercise

YOUR WEIGHT

If you take in fewer calories than you burn you lose weight.

If you take in more calories than you burn, you gain weight.

Pounds gained per year

Excess Calories per Day

1 10

5 48

10 96

15 144

FLEXIBILITY

Being able to move a joint through a full range of motions Girl

Factors Affecting Flexibility

Bone structure of the jointThe amount of tissue surrounding the

jointThe extensibility of ligaments, tendons

and muscle tissueThe third component is the one that can be

most affected by proper flexibility program

TYPES OF STRETCHING

Static Static Demonstration

Slow sustained movement.Causes the muscle to relax and lengthen

Relieves soreness when done after activity.

Dynamic Dynamic Introduction

Uses speed and momentum to encourage lengthening of the muscle.

Helps with sports performance. Simulates movement in activity.

Uses prior to a performance or practiceDynamic Introduction

When and How?

Warm up to stretch. Increase body temperature to reduce risk of injury. Warm up until you start to perspire.

Hold stretch for 15-30 seconds. Allow the muscle to relax.

Feel “Stretch Stress” – feeling of stress, but with no undue pain.

IMPROVING MUSCULAR STRENGTH, ENDURANCE, and FLEXIBILITY

Anaerobic Exercise

Intense bursts of activity in which the muscles work so hard that they produce energy

without using oxygen

ISOMETRIC EXERCISE

Muscles use tension to improve muscular strength with little or no

movement of the body partIsometric Demonstration

ISOTONIC EXERCISE

Combines muscle contraction with muscle extension

Nolan's_Cheddar.wmv

ISOKINETIC EXERCISE

Activity that involves resistance through an entire range of motion

Leg Extension/contraction

BASICS OF AN EXERCISE PROGRAM

Overload = working the body harder than it is normally worked.

Progression = Gradual increase in overload necessary for achieving higher levels of fitness.

Specificity = Improve a particular area of health related fitness.

SKILLS RELATED FITNESS

Agility The ability to control body movement and change direction quickly

Balance Being able to stay upright either while standing or moving.

Coordination The ability to use two or more body parts

Speed Move a distance or complete a body movement in a short period of time

Reaction Time The rate of movement once a person realizes they need to move

Power The ability to use force with great speed

WhyIDidntMakeTheOlympics.wmv

WhyIDidntMakeTheOlympics.wmv