Physical Activity and Personal Fitness - Lecture Slides | ESS 1100, Study notes of Physical Education and Motor Learning

Download Physical Activity and Personal Fitness - Lecture Slides | ESS 1100 and more Study notes Physical Education and Motor Learning in PDF only on Docsity! Foundations of Personal Fitness Chapter 1: Physical Activity and Personal Fitness Question for Discussion • Why do so many Americans struggle to maintain high levels of personal fitness? Physical Activity, Exercise and Health • Physical activity – any movement that works the larger muscles of the body, such as arms, leg and back muscles. • May be recreational (i.e. dancing, swimming) • May be incidental (i.e. chores, work) • Exercise – physical activity that is planned, structured and repetitive, and that results in improvements in fitness. Physical and Personal Fitness • Physical fitness – the body’s ability to carry out daily tasks and still have enough reserve energy to respond to unexpected demands. • Personal fitness – total fitness, including: • Physical fitness • Diet • Sleep patterns • Body weight/composition • Medical health • Substance abuse Fitness, Health and Wellness • Health – a combination of physical, mental/emotional and social well-being. • Wellness – total health in all three areas. Mental/Emotional Health • Mental/emotional health benefits: • Think more clearly and concentrate on work or school • Better handle stress and challenges of everyday life • Experience higher self-esteem, or feelings of confidence and personal worth. Social Health • Social health benefits: • Develop and maintain friendships • Work well as part of a group • Effectively recognize and resolve conflicts The Physical Activity Pyramid Activity Type Frequency Examples Sedentary Infrequently Watching television, surfing the internet Anaerobic 2-3 days per week Biceps curls, pushups Flexibility 2 or more days per week Side lunges, calf stretches Aerobic 3-5 days per week Cycling, running Moderate Intensity Physical Activities 30 minutes per day Walking, climbing stairs, yard work Personal Fitness and Risk Factors • Risk factors you can’t modify: • Age • Heredity • Gender • Changeable risk factors: • Physical activity level • Diet • Substance abuse • Stress Diseases and Risk Factors Disease Risk Factors Disease Risk Factors High Blood Pressure Heredity Overweight Sedentary lifestyle Unhealthful diet Heart Disease Diabetes Heredity High blood pressure Overweight Sedentary Lifestyle Smoking Stress Unhealthful diet Colon Cancer Heredity Sedentary lifestyle Unhealthful diet Stroke Heredity High blood pressure Overweight Sedentary lifestyle Unhealthful diet Diabetes Heredity Overweight Sedentary lifestyle Unhealthful diet Osteoporosis Heredity Sedentary lifestyle Unhealthful diet Developing a Positive Fitness Attitude Common attitudes concerning personal fitness: • Exercise is boring • I’m too busy for exercise • I don’t have time for breakfast in the morning • I don’t want to get hurt • I only need about 4 hours of sleep each night Question for Discussion • What are some strategies for creating an effective fitness plan? Setting Fitness Goals • Guidelines for making a fitness plan: • Make a contract with yourself • Make a list of goals that are both reasonable and specific • Make a schedule of fitness activities that fits in with your other obligations and responsibilities • Be patient: begin slowly and progress gradually • Enjoy it; make it a social experience by participating with others The Behavioral Change Stairway 6. Relapse or stopping of personal fitness behaviors 1. Not thinking about being personally fit 2. Thinking about being personally fit 3. Planning on becoming personally fit 4. Starting to become personally fit 5. Maintaining personal fitness behaviors Exercise Intensity • Moderate intensity – any activity or exercise that ranges in intensity from light to borderline-heavy exertion. • Reach a rating of perceived exertion of 11 through 14 (Chapter 3) • Burn 3.5 to 7 calories per minute (Chapter 5) • Vigorous intensity – any activity or exercise that ranges in intensity from heavy to maximum exertion • Reach a rating of perceived exertion of 15 or higher • Burn more than 7 calories per minute Resources • Microsoft. (2012). Images - clip art, photos, sounds and animations - office.com. Retrieved from http://office.microsoft.com/en-us/images/ • Rainey, D. L., & Murray, T. D. (2005). Foundations of personal fitness. Woodland Hills: Glencoe/McGraw-Hill.