Slide 1

Slide 2 Slide 3 EXERCISE Slide 4 Slide 5 IMPROVES YOUR MOOD Slide 6 COMBATS CHRONIC DISEASE Slide 7 HELPS YOU MANAGE YOUR WEIGHT Slide 8 INCREASES ENERGY LEVEL Slide 9 PROMOTES BETTER SLEEP Slide 10 COMPONENTS OF FITNESS Qualities that are needed to maintain and promote a healthy body Slide 11 MUSCULAR STRENGTH THE AMOUNT OF FORCE THAT A MUSCLE CAN APPLY TO A GIVEN CONTRACTION Slide 12 LIFTING WEIGHTS Slide 13 CLIMBING STAIRS Slide 14 LIFTING HEAVY OBJECTS Slide 15 MUSCULAR ENDURANCE The ability of the muscles to keep working over a period of time Allows you to carry out tasks that require muscles to remain contracted for a period of time Slide 16 JUMP ROPE Slide 17 SOCCER Slide 18 LONG-DISTANCE RUNNING Slide 19 CROSS-COUNTRY SKIING CROSS-COUNTRY SKIING GYMNASTICS GYMNASTICS RUNNING RUNNING BIKING BIKING CENSORED Slide 20 CARDIORESPIRATORY ENDURANCE the ability of your heart, blood vessels, lungs, and blood to deliver oxygen and nutrients to all of your bodys cells while you are being physically active MOST IMPORTANT COMPONENT OF FITNESS Slide 21 cardiorespiratory endurance = heart beats more efficiently cardiorespiratory endurance = out of breath while active Slide 22 Slide 23 Slide 24 Slide 25 Slide 26 Slide 27 BODY COMPOSITION RATIO OF LEAN BODY TISSUE (MUSCLE AND BONE) TO BODY-FAT TISSUE. (Weight in lbs x 703) BMI = ______________________ 2 (Height in inches ) Slide 28 Slide 29 METABOLISM THE RATE THAT YOUR BODY BURNS CALORIES Slide 30 FACTORS THAT AFFECT METABOLISM Slide 31 AGE ONCE YOU REACH THE BIG 40, YOUR METABOLISM WILL SLOW DOWN AT A RATE OF 5% PER DECADE. AT ABOUT THE AGE OF 40, YOUR BODY PRODUCES LESS AND LESS OF THE GROWTH HORMONE. Slide 32 Slide 33 Slide 34 WAYS TO BOOST METABOLISM Slide 35 Slide 36 Slide 37 SMALL PORTIONS MORE OFTEN Eat something every 2 3 hours Slide 38 PROTEIN WITH EVERY MEAL PROTEIN HELPS IMPROVE YOUR LEAN MUSCLE MASS AND REMEMBER, THE MORE LEAN MUSCLE, THE HIGHER YOUR BMR AND IF YOU DONT WANT TO, YOU WILL HAVE TO DEAL WITH THESE GUYS!! Slide 39 Slide 40 BASAL METABOLIC RATE Amount of calories you use just staying alive Makes up 60-70% of the calories we consume Slide 41 BEATING OF OUR HEART Slide 42 BREATHING Slide 43 MAINTENANCE OF BODY TEMPERATURE Slide 44 Basal Metabolic Rate how many calories you use just staying alive Makes up 60-70% of the calories we consume Beating of our heart Breathing Maintenance of body temp Women: BMR = 65 + (4.35 x ______) + (4.7 x __________) (4.7 x ___) = weight height-inches age Men: BMR = 66 + (6.23 x ______) + (12.7 x __________) (6.8 x ___) = weight height-inches age Slide 45 TARGET HEART RATE The range of numbers between which your heart and lungs receive the most benefit from a workout Maximum Heart Rate x.65 = _____ to Maximum Heart Rate x.85 = _____ beats / minute Maximum Heart Rate the upper limit of what your cardiovascular system can handle during physical activity 206.9-(.67 x age) = _______ beats / minute Slide 46 Slide 47 RESTING HEART RATE (RHR) The number of times your heart beats per minute when you are relaxing Indicator of your level of cariorespiratory endurance Normal resting heart rate = 60-100 beats/minute Athletes = 40-60 beats / minute Slide 48 RECOVERY TIME amount of time it takes for the heart to return to RHR after strenuous activity The shorter, the better