Physical ActivityChapter 4

Journal1. What physical activities have you done

in the last week?2. What are 5 physical activities you

enjoy?3. What does it mean to be physically fit?4. What 3 physical activities would you

like to try? (haven’t tried before)

Obesity vs. Overweight

• Obesity- An adult who has a BMI of 30 or higher is considered obese. Excessive amounts of body fat

• Overweight- An adult who has a BMI between 25 and 29.9 is considered overweight. Increased body weight in relation to height.

Body Mass Index

Childhood Obesity Trends 1960’s to 2008

Currently in the US• 68.7% of US adults (19 and older) are overweight or obese• This number has doubled in the past 30 years• In mid 1980s, the states with the highest obesity rates in US were

lower than today’s states with lowest obesity rates

• Childhood obesity has stopped increasing, BUT numbers are still triple what they were in 1980• Ages 2-19 = 17% obese and 32% overweight

• Todays generation is the first expected to live sicker and shorter lives than their parents

Currently in Indiana• Indiana is 1 of only 13 states with adult obesity rates over 30%

• Of those 13 states, only 5 are worse

• 31.4% obese (8th worst)

• 65.5% overweight/obese (8th worst)

• 11% of adults have diabetes (11th worst)

• 32.7% of adults have hypertension (15th worst)

Currently in Indiana**Obesity only

Trends in the US• If obesity rates continue on their current trajectories, by 2030:• 13 states could have adult obesity rates above 60%• 39 states could have rates above 50%• All 50 states could have rates above 44%

• If obesity rates continue on their current trajectories:• Number of new cases of type 2 diabetes, coronary heart disease

and stroke, hypertension and arthritis could increase 10 times between 2010 and 2020—and double again by 2030.

Benefits to Physical Activity

• Regular physical activity benefits Cardiovascular, Respiratory, and Nervous Systems

• Cardiovascular System• Regular activity strengthens heart

• Stronger heart pumps blood more efficiently• More blood with each pump = fewer times heart pumps in a minute

• Respiratory System• System becomes much more efficient

• Breathe larger amounts of air• Respiratory muscles improve endurance

Benefits to Physical Activity

• Nervous Systems• Able to respond quicker to stimuli• More blood flow to brain = higher brain function

• Psychological• During continuous exercise, brain releases endorphins which are

responsible for feelings of satisfaction and pleasure • “Runner’s high”

• Improved self-confidence• Reduced stress levels• More focused

Benefits to Physical Activity

• Social• Meeting new people• Feeling part of a group or team• Provides structure in life

• Weight Maintenance• Regular activity increases basal metabolic rate, the amount of energy

your body uses when it is at rest• Energy out vs energy in = weight gain or weight loss

• Skeletal System• Weight bearing activities (resistance training, running, jumping) make

bones stronger and denser• Reduces risk of osteoporosis

Risks of Physical Inactivity• 35% of teens do not engage in regular physical activity

• Regular levels of moderate to vigorous physical activity declines significantly during the teen years

• Weight Gain• Type 2 Diabetes, Coronary Artery Disease, Cancer

• Osteoporosis• Deteriorating bones

• Increased stress

Risks of Physical Inactivity

Plaque builds up in coronary arteries, slowing/preventing the flow of blood. If enough build up develops, it can lead to a heart attack.

Coronary Heart Disease

Risks of Physical InactivityOsteoporosis

Osteoporosis is a condition characterized by a decrease in bone density, producing porous and fragile bones

Five Components of Fitness

• Cardiorespiratory Endurance

• Muscular Strength

• Muscular Endurance

• Flexibility

• Body Composition

- The goals of your personal fitness plan should be related

to at least one component of fitness

Cardiorespiratory EnduranceWhat is it?

• Ability of the heart, lungs, and blood vessels to distribute nutrients and oxygen and remove wastes efficiently during prolonged exercise

As your heart becomes stronger, more blood is pumped with each beat

Lungs become more efficient at delivering oxygen to blood and removing carbon dioxide

Ways to improve cardiorespiratory endurance:

• Running/Walking• Swimming• Rollerblading• Biking• Hiking

Muscular Strength

What is it?• Ability of a muscle to produce force

• As you provide resistance against a muscle, the muscle fibers tear and grow back stronger

Ways to improve muscular strength:

• Lifting weights• Push-ups• Pull-ups• Most all exercises

Muscular EnduranceWhat is it?

• Ability of muscles to produce force over an extended period of time

• Lifting weights with many repetitions

• Distance running/walking

Ways to improve muscular endurance:

• Developing muscular endurance requires repeating actions over and over

many times

• Consistency during the week

• Consistency over course of weeks and months

FlexibilityWhat is it?

• Ability of to move a joint through its entire range of motion

• Each joint is different

Ways to improve flexibility:

• Static Stretching

• Stretching performed without much movement

• Bending over and touching toes

• Dynamic Stretching• “Active” stretching

• High knees, Grapevine, Skipping

What is it?• Amount of fat tissue in your body compared to amount of lean tissue

Female average: 17-27% Male average: 12-22%

Testing Body Composition

• BMI – chart of body sizes, weights, and categories

• Can be inaccurate due to muscle weighing more than fat

• Bod Pod- a computerized machine that measures body mass and volume to

calculate body composition

• Extremely accurate

• Pinch test- Using skinfold calipers to pinch body fat

• Inaccurate due to difficulty and human error

Body Composition

Bod Pod

Skinfold Calipers

Measuring Body Composition

Types of Physical Activity

• Aerobic Exercise

• Anaerobic Exercise

• Resistance Training

Aerobic Exercise

Aerobic Exercise- Aerobic exercises increase the amount of oxygen that your body takes in and uses

“Aerobic” means requiring oxygen

Activities are rhythmic in nature Swimming, biking, running, walking, cross country skiing

To improve, must perform aerobic activities for 20 or more minutes, most days of the week

Effective in weight loss

Anaerobic ExerciseAnaerobic Exercise- Intense physical activity that lasts for a few seconds to a few minutes

“Anaerobic” means without oxygen

Because the activity is so intense and quick, the body does not have time to provide enough oxygen to muscles to produce energy

Sprinting, lifting weights, push-ups, pull-ups, resistance training

Not an effective method for weight loss

Resistance Training• Isometric- Muscles contract but very little body movement takes

place• Put palms together and push

• Isotonic- Contracting and relaxing muscles through full range of motion• Push-ups, Pull-ups, free weight exercises• Repetition of isotonic exercise improves muscular strength and

endurance

• Isokinetic- Muscles contracting at a constant rate• Requires fitness machines to provide resistance and rate of

movement• Often used in rehabbing an injury

Weight Management• Energy equation• Out vs In

• Diet• Most weight loss comes from changes in diet• Eat everything in moderation, don’t cut• Fad Diets

• = Weight Cycling

• Personalize Your Plan• Don’t be unrealistic, make your routine fit your lifestyle

Creating Personal Fitness Plan• Step 1- Decide upon goals to guide your plan

• Do you want to lose a certain amount of weight?• Do you want to participate in a certain number of minutes of exercise

each week?• Do you want to learn a new type of exercise?• Do you want to meet new people?

• Step 2- What are the daily/weekly recommendations for you?• Cardiorespiratory Endurance- Need at least 20-60 minutes, 3-5

days a week• Strength- Need strength building activity 2-3 times per week• Flexibility- Need flexibility building activity 2-3 times per week• Minimize sedentary activities

Creating Personal Fitness Plan• Step 3- Decide upon your current level of fitness• It’s important to know where you’re at, so you know where

you’re going• Plans for inactive person will look different than someone who is

already active• Be realistic and reasonable, don’t get burned out

• Step 4- Think about your location and options• What resources are available to you?• How much will your plan cost? $$• Does weather play a factor?

Creating Personal Fitness Plan• Step 5- Consider time and place• Based off your goals and activities, and considering your daily

schedule, when can you work in appropriate amounts of time to exercise your plan• Consider location and resources too

• Step 6- Make sure your plan is comprehensive• Have you included all 5 elements of fitness?• Do you have means of tracking your progress?

Building a Fitness Program

Be Active 60-90 min a day!

Principles of Physical Activity Programs

Overload- working the body harder than it is normally worked

More sets or repetitions

Progression- gradual increase in overload necessary to achiever higher levels of fitness

As activity or exercise becomes easier, increase workload to avoid plateauing

Specificity- particular exercise and activities improve particular areas of fitness

Resistance training for muscular strength Aerobic activity for cardiorespiratory

endurance

For a fitness plan to be effective, these principles must be included

Workout• Not everyday should be hard, save 2-3-4 days for workouts

• Should follow the F-I-T-T formula• Frequency

• How often the workout occurs• Intensity

• What type of workload will your body be at• Time

• How long will the workout lasts• Type

• What type of activity is it…anaerobic, aerobic, or resistance

• Target Heart Rate Zone (Cardio Type Workouts)• 60-80% of Max Heart Rate• Needs to be in this zone to see most improvement• Max Heart Rate = 220-age

Target Heart Rate Zone

Three Stages of Activity

1. Warm-up2. Workout3. Cool-down

Warm-Up• Should last about 10 minutes

• Objective is to prepare muscles to workout• Increase body temperature• Increase heart rate• Increase elasticity in muscles

• Usually includes:• Light jogging• Stretching

• Static• Dynamic

• Motions specific to workout activity

Cool-Down• Should last about 10 minutes

• Objective is to slowly return heart rate and muscles to resting state• Abruptly stopping leads to soreness, dizziness, and tight muscles

• Should include:• Static Stretching• Dynamic Stretching

• Eat a nutritious snack within 20-30 minutes after!

Post Work-out Snack• Your best option after a workout is to drink 12- 16oz of

chocolate milk within 30 minutes of exercise

• Chocolate milk provides a unique combination of carbohydrates, protein, and electrolytes to refuel tired muscles

• Provides 9 essential nutrients your body needs to refuel• 90% water for hydration• Carbohydrates to replace muscle glycogen (fuel)• Protein to rebuild broken down muscles• Calcium, vitamin D, phosphorus and magnesium for building bones• Potassium to help muscles contract• B-vitamins to help convert food to energy for muscles