focus for high school students by: mat thomas exercise for health and fitness
TRANSCRIPT
Focus for High School Students
By: Mat Thomas
Exercise for Health and Fitness
What is Physical Fitness? Set of physical attributes that allows body to respond or
adapt to demands and stress of physical effort.
5 types of physical fitness Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition
Cardiorespiratory Endurance The ability of the body to perform prolonged, large-muscle,
dynamic exercise at moderate-to-high levels of intensity
Builds healthy heart that performs more efficiently
Doesn’t work hard at rest or low level exercises
Heart pump more blood per heartbeat
Resting heart rate slows down
Resting blood pressure decreases
Blood supply to tissues improves
Activities for Cardiorespiratory Endurance
Running
Aerobics
Biking
Swimming
Muscular Strength Amount of force a muscle can produce with single
maximum effort.
Benefits Helps with performing everyday/recreation activities
Keeps skeleton aligned, preventing back and leg pain
Provides good posture
Greater muscle mass makes high metabolism and faster energy use possible.
Activities for Muscular Strength
Weight Training
Calisthenics
Using weight to help develop muscular strength
Using body’s weight for resistance develops muscular strength
Muscular Endurance Ability of a muscle or group of muscles to remain contracted
or to contract repeatedly for long time period
Benefits Helps with performing everyday/recreational activities
Good Posture
Injury Prevention
Example – Abs and back muscles
Difference Between Muscular Strength and Muscular Endurance
Muscular Strength Be determined by person’s ability to lift something for 1 rep
maximum
Muscular Endurance Be determined by how many times person can lift something
Flexibility Range of motion in a joint or group of joints; flexibility is
related to muscle length
Benefits Provide normal range of motion
Provide pain-free joints
Improve muscle coordination
Increase blood and nutrients to tissues
Exercises to Increase Flexibility
Yoga
Backbend Hurdler Stretch
Weekly Physical Activity
Sedentary Activity
OccasionallyTV, Internet, Phone
Strength Training2-3 days
Flexibility Training
At least 2 days
Cardiorespiratory Endurance Exercise
3-5 days
Moderate-Intensity Physical Activity
Most Days
Calf Stretch, Side Lunge, Step
Stretch, Hurdler Stretch
Bicep Curls, Push-Ups, Abdominal
Curls, Bench Press, Calf
Raises
Walking, Jogging, Bicycling , Aerobics, Swimming
Washing Windows, Climbing Stairs, Yard Work, Walking the Dog, Cleaning
Body Composition The proportion of fat and fat-free mass in the body
Ideal body composition involves high percentage of fat-free mass and low percentage of fat mass
Problem with having too much fat mass Heart Disease High Blood Pressure Stroke Joint Problems Diabetes
Components of Body Composition
Total Body Mass (TBM) - combination of bone, muscle, fat, blood, water and viscera.
Lean Body Mass (LBM)- contains a small amount of lipid (2% to 3%)
Fat Free Body Mass (FFBM)- has no lipids
Ways to Determine Body Fat DEXA Scan (Dual energy X-ray absorptiometry)
Bioelectrical Impedance (Home Body Fat Scales)
Skinfold Calipers
Hydrostatic Weighing
Body Mass Index (BMI)
DEXA Scan (Dual energy X-ray absorptiometry) X-Ray Device
Measures body fat & bone density
Can tell location of body fat
Painless
Bioelectrical Impedance (Home Body Fat Scales)
Measures fat quick and conveniently
Sends low-level electrical current through body
Fast signal more muscle
Slow signal more fat
Skinfold Calipers
Also known as the pinch test
Skin is pinched at different areas with calipers
Results are plugged into a formula
Results based on idea of thickness of body fat under skin
Hydrostatic Weighing Underwater Weighing
Archimedes’ Principle - the law of buoyancy
Calculates your body density by measuring the amount of water you displace
Plugged in formula based on body density
Body Mass Index (BMI) Measurement based on height and weight
Underweight : < 18.5
Normal Weight : 18.5 –24.9
Overweight : 25 - 29.9
Obese: 30 – 34.9
What’s my
BMI?
Body Mass Index (BMI) continued… BMI is easy and convenient to calculate
Knowing BMI can increase understanding risk for diseases
BMI can be misleading Doesn’t account for body frame or muscle mass