Lesson Focus: The role exercise plays in physical,
mental/emotional, and social health.
Since the early 1970’s, the U.S. has been in the middle
of a fitness boom.
Any time of the day you can see people of all ages
exercising. WHY ?
- A variety of exercises contributes to overall health.
-Exercise is essential to the total health of the
individual.
-Exercise is a significant contributor to weight
control.
I. Benefits of Exercise
A. Provides a lifetime of health benefits.
B. Helps strengthen aspects of “Health Triangle”
(physical, social, emotional).
II. Benefits To Physical Health
A. Building a strong body.
B. Reduces feelings of chronic fatigue and stiffness.
C. Can improve motor responses.
D. Strengthens body’s skeleton, muscles, other moving
parts.
E. Helps slow the onset of Osteoporosis, a condition of
weak, brittle bones.
F. Enhances body’s protection against disease by
building up resistance through improved fitness.
- a strong, toned body restores itself quicker after an
illness.
II. Benefits To Physical Health
Cont.
G. Exercise contributes to the functioning of:
1. Nervous System –improves reaction time through
quicker response to stimuli.
2. Circulatory System-strengthens the heart, heart
pumps more efficiently.
3. Respiratory System-take fewer but deeper
breaths, lung capacity increases.
III. Exercise And Weight
Control
A. 1 in 3 adults and 1 in 5 teens are overweight or obese.
B. The problem is related to 2 concepts:
1. Metabolism=process by which body gets energy
from food.
2. Basal Metabolism=minimum amount of energy
required to maintain life processes in the body.
C. The body gets energy from food, energy value
measured in units of heat=calories.
D. The body requires a minimum amount of calories to
maintain itself.
III. Exercise And Weight
Control Cont.
E. Additional calories must be used or are stored as fat.
F. Metabolic rate increases during exercise, body burns
more calories depending on the activity.
G. You continue to burn calories while metabolic rate
returns to normal.
H. If you burn more calories than you take in – you
lose weight.
I. If you take in more calories than you burn – you gain
weight.
J. 1 pound of fat = 3500 calories.
IV. Benefits To Emotional And
Emotional Health
A. Reduces emotional stress.
B. Relax tense muscles and helps you sleep better.
C. Makes you more productive and energetic.
D. Increases creativity by releasing body chemicals that
stimulate the brains creative centers.
E. Provides a healthy outlet for tension, anger,
frustration.
F. Physical fitness gives a sense of pride and
accomplishment in taking care of yourself.
G. Contributes to self-esteem.
V. Benefits To Social Health
A. Helps form relationships with others that share your
same interests.
B. Helps prepare you to meet new people.
C. Helps motivate you to continue with your exercise
program.
VI. Improving Your Health
Related Fitness
A. To strengthen heart and lung capacity do aerobic
exercises=vigorous activity where oxygen is taken for at
least 20 minutes.
B. Do exercises like walking, jogging, swimming, cycling –
low impact activities.
C. To improve muscle strength, endurance , and flexibility,
do anaerobic exercises =short intense burst of activity
that works muscles so hard they produce energy
without using oxygen.
D. 100 yard dash, weight training, resistance training
=building muscles by requiring muscles to resist force
VI. Improving Your Health
Related Fitness Cont.
C. 3 types of resistance training exercises:
1. Isometric= uses muscle tension to improve
muscle strength with little of no movement.
2. Isotonic= combined muscle contraction with
repeated movement – push ups, pull ups, weight
lifting.
3. Isokinetic= involves resistance through an entire
range of motion – stretching, pushing, pulling,
against a hydraulic lever or certain kinds of exercise
equipment.