EXERCISE and LIFELONG
FITNESS
The Importance of Physical Activity
The Benefits of Physical Activity
 Physical Activity- any movement that
requires your large muscle groups to
work
The Benefits of Physical Activity
 Physical Activity- any movement that
requires your large muscle groups to
work
 The changes that occur due to physical
activity are beneficial to your body, your
mind, and your social interactions.
Physical Benefits
 Cardiovascular System
 Heart becomes stronger
 Capillaries in muscles increase
 Lowers blood cholesterol levels
Physical Benefits
 Weight Maintenance
 Increases BMR
 Reduces risk of weight associated diseases
Physical Benefits
 Weight Maintenance
 Increases BMR
 Reduces risk of weight associated diseases
 Bone Strength
 Weight bearing activity increases bone
strength and density
 Decreases chances of osteoporosis
Physical Benefits
 Balance and Coordination
 Improved athletic ability
 Reduces risk of injury
Psychological Benefits
 Endorphins
 Chemicals that block pain messages from
reaching your brain cells
 Cause the feelings of satisfaction and
pleasure you feel after a workout
Psychological Benefits
 Endorphins
 Chemicals that block pain messages from
reaching your brain cells
 Cause the feelings of satisfaction and
pleasure you feel after a workout
 Self-Confidence
Psychological Benefits
 Endorphins
 Chemicals that block pain messages from
reaching your brain cells
 Cause the feelings of satisfaction and
pleasure you feel after a workout
 Self-Confidence
 Reduced stress levels
Psychological Benefits
 Endorphins
 Chemicals that block pain messages from
reaching your brain cells
 Cause the feelings of satisfaction and
pleasure you feel after a workout
 Self-Confidence
 Reduced stress levels
 Enhances mood
Social Benefits
 Bond with family and friends
 Build new relationships
Components of Fitness
 Physical Fitness means you have the
energy and strength to participate in a
variety of activities.
Components of Fitness
 Physical Fitness means you have the
energy and strength to participate in a
variety of activities.
 There are 5 Components of Physical
Fitness:
Cardiorespiratory Endurance
 Heart, blood vessels, and lungs are able
to distribute nutrients and oxygen and
remove wastes efficiently during
prolonged exercise.
Cardiorespiratory Endurance
 Heart, blood vessels, and lungs are able
to distribute nutrients and oxygen and
remove wastes efficiently during
prolonged exercise.
 Heart pumps more blood per beat
Cardiorespiratory Endurance
 Heart, blood vessels, and lungs are able
to distribute nutrients and oxygen and
remove wastes efficiently during
prolonged exercise.
 Heart pumps more blood per beat
 Lungs are more efficient
Muscular Strength &
Endurance
 Muscular Strength- The capacity of a
muscle or group of muscles to exert force
Muscular Strength &
Endurance
 Muscular Strength- The capacity of a
muscle or group of muscles to exert force
 Muscular Endurance- The ability of your
muscles to work for an extended period
of time
Flexibility &
Body Composition
 Flexibility- The ability to move a joint
through its’ entire range of motion
 Helps to reduce risk of injury
Flexibility &
Body Composition
 Flexibility- The ability to move a joint
through its’ entire range of motion
 Helps to reduce risk of injury
 Body Composition- the amount of fat
tissue in your body as compared to lean
tissue
Types of Physical Activity
 Aerobic Exercise- ongoing physical
activity that raises your breathing and
heart rate.
Types of Physical Activity
 Aerobic Exercise- ongoing physical
activity that raises your breathing and
heart rate.
 Anaerobic Exercise- intense physical
activity that lasts for a few seconds to a
few minutes
Types of Physical Activity
 Aerobic Exercise- ongoing physical
activity that raises your breathing and
heart rate.
 Anaerobic Exercise- intense physical
activity that lasts for a few seconds to a
few minutes
 Isometric Exercise- an exercise in which
muscles contract but very little body
movement takes place
Types of Physical Activity
 Isotonic Exercise- contracting and
relaxing your muscles through the full
range of a joint’s motion.
Types of Physical Activity
 Isotonic Exercise- contracting and
relaxing your muscles through the full
range of a joint’s motion.
 Isokinetic Exercise- muscles contract at a
constant rate
Let’s Review…
• What is physical activity? Name 3
physical activities that are not sports.
Let’s Review…
• What is physical activity? Name 3
physical activities that are not sports.
• What are the physical benefits of
regular physical activity?
Let’s Review…
• What is physical activity? Name 3
physical activities that are not sports.
• What are the physical benefits of
regular physical activity?
• What are the psychological and social
benefits of physical activity?
Let’s Review…
• What are the five components of
physical fitness?
Let’s Review…
• What are the five components of
physical fitness?
• How does aerobic exercise differ from
anaerobic exercise?
Written Response…
• In your notebook write today’s date and
the following prompt:
Other than team sports, what physical
activities do you enjoy or would you
consider as part of your physical fitness
routine?
EXERCISE and LIFELONG
FITNESS
Setting Goals for Lifelong Fitness
Percentage of Teens Who Participate
Regularly in Physical Activity
75
70
65
Males
Females
60
55
50
45
9th
10th
11th
12th
Health Stats
 After viewing the chart, what
trend does physical activity
show for teenagers?
 Why do you think this trend
is occurring?
Planning a Fitness Program
 Lifelong Fitness- the ability to stay
healthy and fit as you age
Planning a Fitness Program
 Lifelong Fitness- the ability to stay
healthy and fit as you age
 To plan a successful fitness program you
should define your goals, develop your
program, and monitor your progress.
Define Long-Term Goals
 Choose activities you enjoy
Define Long-Term Goals
 Choose activities you enjoy
 Vary your activities from day to day
Define Long-Term Goals
 Choose activities you enjoy
 Vary your activities from day to day
 Combine exercise and social activities
whenever possible
Define Short-term Goals
 Immediate goals
Define Short-term Goals
 Immediate goals
 Measurable and attainable
Define Short-term Goals
 Immediate goals
 Measurable and attainable
 Specific
Define Short-term Goals
 Immediate goals
 Measurable and attainable
 Specific
 “I want to be able to run a mile in 8 minutes”
Develop Your Fitness Plan
 Make a weekly schedule
Develop Your Fitness Plan
 Make a weekly schedule
 Choose days and times which fit for you
Develop Your Fitness Plan
 Make a weekly schedule
 Choose days and times which fit for you
 Choose the activities you will do each day
Develop Your Fitness Plan




Make a weekly schedule
Choose days and times which fit for you
Choose the activities you will do each day
Other things to consider:
 Your current health status
 Your budget
 Where you live
The FITT Formula
The success of your fitness plan depends
on four factors:
The FITT Formula
The success of your fitness plan depends
on four factors:
– How often you exercise
The FITT Formula
The success of your fitness plan depends
on four factors:
– How often you exercise
– How hard you exercise
The FITT Formula
The success of your fitness plan depends
on four factors:
– How often you exercise
– How hard you exercise
– How long you exercise
The FITT Formula
The success of your fitness plan depends
on four factors:
– How often you exercise
– How hard you exercise
– How long you exercise
– The type of exercise you choose
The FITT Formula
Frequency- how often you exercise
The FITT Formula
Frequency- how often you exercise
• 3-5 days a week
The FITT Formula
Frequency- how often you exercise
• 3-5 days a week
Intensity- how hard you exercise
The FITT Formula
Frequency- how often you exercise
• 3-5 days a week
Intensity- how hard you exercise
• Within your target heart rate range
The FITT Formula
Frequency- how often you exercise
• 3-5 days a week
Intensity- how hard you exercise
• Within your target heart rate range
Time- how long you exercise
The FITT Formula
Frequency- how often you exercise
• 3-5 days a week
Intensity- how hard you exercise
• Within your target heart rate range
Time- how long you exercise
• Minimum of 20-30 minutes per day
The FITT Formula
Frequency- how often you exercise
• 3-5 days a week
Intensity- how hard you exercise
• Within your target heart rate range
Time- how long you exercise
• Minimum of 20-30 minutes per day
Type- type of exercise you choose
The FITT Formula
Frequency- how often you exercise
• 3-5 days a week
Intensity- how hard you exercise
• Within your target heart rate range
Time- how long you exercise
• Minimum of 20-30 minutes per day
Type- type of exercise you choose
• Matches the goals of your program
Cross-Training
 To prevent boredom and over-use
injuries
Cross-Training
 To prevent boredom and over-use
injuries
 Cross-Training incorporates participating
in a variety of different types of physical
activities
Cross-Training
 To prevent boredom and over-use
injuries
 Cross-Training incorporates participating
in a variety of different types of physical
activities
 Different activities work different muscles
Monitor Your Progress
 Keep a chart or exercise journal
Monitor Your Progress
 Keep a chart or exercise journal
 Avoid monitoring only weight as progress
Monitor Your Progress
 Keep a chart or exercise journal
 Avoid monitoring only weight as progress
 Muscle weighs more than fat
Monitor Your Progress




Keep a chart or exercise journal
Avoid monitoring only weight as progress
Muscle weighs more than fat
Track resting heart rate
Monitor Your Progress





Keep a chart or exercise journal
Avoid monitoring only weight as progress
Muscle weighs more than fat
Track resting heart rate
Track body composition
Alter Your Fitness Plan
 Progressive Overload-
Alter Your Fitness Plan
 Progressive Overload• Increasing time and/or intensity as the body
adjusts to exercise
Alter Your Fitness Plan
 Progressive Overload• Increasing time and/or intensity as the body
adjusts to exercise
• Plateaus will come
Alter Your Fitness Plan
 Progressive Overload• Increasing time and/or intensity as the body
adjusts to exercise
• Plateaus will come
• Alter your plan to continue making
progress
Phases of Exercise
 Warm-Up and Stretch
Phases of Exercise
 Warm-Up and Stretch
 5-10 minutes mild activity
Phases of Exercise
 Warm-Up and Stretch
 5-10 minutes mild activity
 Increase body temperature
Phases of Exercise
 Warm-Up and Stretch
 5-10 minutes mild activity
 Increase body temperature
 Elevate heart rate
Phases of Exercise
 Warm-Up and Stretch




5-10 minutes mild activity
Increase body temperature
Elevate heart rate
5-10 minutes of stretching
The Workout
20-30 Minutes in your Target Heart Rate
Zone
The Workout
20-30 Minutes in your Target Heart Rate
Zone
Calculate your own THR Zone using the
worksheet provided by your teacher.
Cool Down & Stretch
 Mild exercise for 5-10 minutes
 Reduce body temperature
 Lower heart rate and breathing rate
Cool Down & Stretch
 Mild exercise for 5-10 minutes
 Reduce body temperature
 Lower heart rate and breathing rate
 Post-Workout Stretch
 Alleviate tension built up during exercise
 Helps prevent muscle and joint soreness
 Repeat stretches from warm-up
Let’s Review…
• What are the steps involved in
developing a successful fitness
program?
Let’s Review…
• What are the steps involved in
developing a successful fitness
program?
• What are the four factors in the FITT
Formula?
Let’s Review…
• What are the steps involved in
developing a successful fitness
program?
• What are the four factors in the FITT
Formula?
• What are the benefits of CrossTraining?
Let’s Review…
• What are the steps involved in
developing a successful fitness
program?
• What are the four factors in the FITT
Formula?
• What are the benefits of CrossTraining?
• What are the phases of a work-out?
Written Response…
• In your notebook write today’s date and
the following prompt:
What activities do you enjoy now that
could become lifelong activities?
Describe how you can use these or
other activities to cross-train.