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To gain benefits of exercise, you must exercise everyday. Exercise can help improve depression. Girls will develop large, manly muscles if they lift weights. Lifting weights develops cardiorespiratory endurance. The longer and harder you train, the better your health will be. Anabolic steroids are illegal. Teens need more sleep than their younger siblings or their parents.
To gain benefits of exercise, you must exercise everyday. (false) Exercise can help improve depression. (true) Girls will develop large, manly muscles if they lift weights. (false) Lifting weights develops cardiorespiratory endurance. (false) The longer and harder you train, the better your health will be. (false) Anabolic steroids are illegal. (false medical), (true athletic) Teens need more sleep than their younger siblings or their parents. (true)
withstand the increased pull that the muscles have on the bones.
Prevention of Osteoporosis
decrease.
The loss in density cannot be avoided, but the rate can
Physical Benefits
Normal Bone Density vs. Osteoporosis Bone Density
Normal Osteoporosis
Physical Benefits
Heart/lungs are stronger = more blood/oxygen to circulate. Cholesterol levels are healthy. Strong & healthy blood vessels. Good ratio of muscle mass to body fat.
Metabolism Increases
Process in which body gets energy from food. Increase in muscle mass = more calories burned.
Physical Benefits
Reduces chances of disease (more detail later). More active and capable at any age. Higher energy levels for longer periods. Improves body posture. Improves sleep. Improves Body Mass Index (Next Slide)
The ratio of your weight to your height. Better indicator of disease risk.
ADULT BMI CHART ON NEXT SLIDE *Handout Copy of ADULT BMI Chart
Calculating BMI
1. Multiply your weight in pounds by 703 (e.g. for a person weighing 149 pounds, this would be 149 x 703 = 104,747). 2. Multiply your height in inches times itself (e.g. for a person 65 inches tall, this would be 65 x 65 = 4,225).
3. Divide the answer in Step 1 by the answer in Step 2
(e.g. 104,747 / 4,225 = 24.8).
Teens are constantly changing. Ranges change with each month of age for each gender. Ranges change as height increases for each gender.
BMI Teens
Instead of BMI Ranges, Teens us BMI Percentiles
BMI - Teens
Handout BMI PERCENTILE CHARTS Teen Boys & Teen Girls
Sedentary Lifestyle
CAUTION!
Athletes, Physically Fit Students BMI Not As Accurate High Muscle Densities Increased Body Weight Increased Body Weight Skewed BMI #
Step Test
Bench 12 high Step with right foot and then left Fully extend legs Step at a rate of 24/min 3 Minutes then find pulse
- Serving in Tennis.
- Clipping Toe Nails.
Water Tank
Electric
BodPod
Calipers
Mental Benefits
Intellectually more productive More Alert Relief from stress Depression
Sense of pride/accomplishments
Positive self-esteem (look/feel better)
Social Benefits
Reduces stress levels that could
social situations
Opportunities to interact/cooperate with others
Academic Benefits
Physical Activity = High Brain Function
Research agrees!
Academic Benefits
California Department of Education
Researched correlation between fitness scores and academic
Academic Benefits
University of Illinois - Researched 259 third and fifth grade students.
- Used same fitness tests. - Duplicated results (2x higher performance on academic tests).
Academic Benefits
University of Illinois - Isolated two groups, Fit and Unfit.
- Brain activity measured by EKG. - Both groups given same tests that measured attention, working
(responsible for executive function and control over other brain processes).
Academic Benefits
The exercise itself doesn't make you smarter, but it puts the brain of the learners in the optimal position for them to learn. - John Ratey, Harvard Professor
Academic Benefits
Benefits also linked to other benefits from physical
activity:
Self-confident
Academic Benefits
United States Standardized Tests Scores Have
Continually Declined.
United States obesity rates have dramatically increased
Sedentary Lifestyle
Sedentary Lifestyle: A way of life that requires little movement and exercise.
Sedentary Lifestyle
Approaches to Everyday Activities
Sedentary
Taking car to store Using a golf cart Taking the elevator Playing video games
Non-Sedentary
Walking to store Walking with clubs Taking the stairs Playing tennis
OTHER EXAMPLES?
Sedentary Lifestyle
Metabolism: process in which body gets energy from food.
Sedentary Lifestyle
Basal Metabolic Rate(resting): minimum rate of energy required to maintain the basic life processes in body.
Metabolism
GAS = Energy
Engine = Metabolism
(BASAL)
(ACTIVITY)
Sedentary Lifestyle
Sedentary Lifestyle = Basal Metabolism
Problem?
Loss of Bone Density Loss of Muscle Mass More Energy Consumed Than Needed, Stored as Fat
EXAMPLES?
EXAMPLES?
Variations of Anaerobic:
Isometric: little or no movement.
Isokenitic: variable resistance to a movement, so that no matter how much effort is exerted, the movement takes place at a constant speed.
Neck Wrist
each step.
Example is for a 24 year old with a resting heart rate of 61
(2) Are you healthy enough to start a program? (3) What types of activities do you enjoy? (4) How much will your planned activities cost?
Physical Fitness.
Muscular Strength Muscular Endurance Cardio Respiratory Endurance Flexibility Body Composition
Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bonestrengthening physical activity on at least 3 days of the week.
how often? how hard? what kind? how long? HANDOUT FITT ARTICLE
Overload: increasing workload, working harder than norm Progression: gradual increase in workload over time Specificity: particular exercises improves particular areas of fitness Individuality: everyone responds to training differently
Aerobic
- Adenosine Phosphate Group Unlimited
WATCH VIDEO
Tri = 3 3 Phosphates Held Together by High Energy Bonds Highest Energy Bond = Between 2nd & 3rd Phosphate
Anaerobic - Phosphogen
1st System Used (8-10 seconds)
Muscles Have Very Few ATP Floating Around (3 seconds
worth)
Need to Make More ATP to Continue Exercise
Anaerobic - Phosphogen
Phosphate Taken from Creatine Phosphate (Creatine Kinase)
Phosphate Added to ADP
WATCH VIDEO
Result: 2 ATPS
PROBLEM: levels of hydrogen are too acidic for cells SOLUTION: hydrogen bonds with NAD & FAD (enzymes) and
-------------------------------------------------------------------------TOTAL ATP (from oxidative system) 2 ATP (Glycolysis) + 2 ATP (Krebs Cycle) +34 ATP (Electron Transport Chain) = 38 ATP Total
WATCH VIDEO
RESPOND
All the energy systems use glucose to form ATP. Glucose is a carbohydrate (carb). Is it possible to burn fat? If so, how do you burn fat
through exercise?
Answer
Yes, you can burn fat! System #1 - Phosphogen System: NO System #2 - Glycogen-Lactic Acid System: NO System #3 Oxidative System a. Glycolysis: NO b. Krebs Cycle: YES c. Electron Transport Chain: YES
Burning Fat
Krebs Cycle & Electron Transport Chain
Fat must be broken down: Lipolysis Fat Glycerol & Fatty Acids Glycerol & Fatty Acids Acetyl Coenzyme A
(Beta Oxidation)
Same Path the Rest of the Way!
Fat Metabolism
The Breakdown of Fat = more Acetyl Coenzyme A than the
breakdown of Carbs. However 1. Fat contains more carbon than Carbs (requires more oxygen). 2. In high intense exercise, oxygen supply cells quick enough. Thus, carbs must be used for energy. 3. If carbs get low enough or run out, you will not be able to maintain high intensity levels.