Day 1 Objectives: .
Identifying what a Physically healthy
lifestyle looks like.
Question of the day?
•1-What is your understanding of being in shape?..... Is
there a certain look?
•2-Identify the three parts of the wellness triangle.
•3- what are some benefits of living a healthy lifestyle?
•4-What Factors can a person control and cannot control
for heart disease?
Could it be this?
Maybe, you’re thinking
more like this?
Maybe This?
Total health
The Wellness Triangle



Physical Health
Mental/Emotional Health
Social Health
Total
Health
Needs
Balance
Health teachers use the
Wellness Triangle to show
this.
Physical
Total
Health
Needs
Balance
Mental/Emotional
Social
Components of
Total HEALTH

Physical Health is the condition of a

Mental-Emotional Health is the

Social Health is the condition of a
person’s body.
condition of a person’s mind and the ways
that he expresses feelings.
person’s relationships with others.
Here’s what the statistics
show…




Nearly 1/3 of students get little or no
physical activity (CDC).
Higher weight and a sedentary lifestyle
increase the risks for diabetes, heart
disease, and other health problems.
Heart disease is the number 1 worldwide
killer of men and women.
In the US 1 person dies every 30 seconds
from heart disease.
Does America has got a
problem? What do you
think…..

http://www.cdc.gov/obesity/data/tren
ds.html
The following slide show demonstrates
how the obesity problem has grown
over the years.

A healthy BMI is from 18.5 to 24.9

Fun, Function, Fragile,
Failure (4 F’s)


What we do now has a direct effect on
our bodies later.
Our goal is to extend the fun….
Heart Disease….A leading
cause for death

Factors you can
Control
–
–
–
–
Exercise
Diet
Drugs/alcohol
Stress

Factors you can’t
Control
–
–
–
–
Ethnicity
Hereditary
Gender
Age
Homework for tonight.

I want you to go home and ask you
parents about your families history
with heart disease.
Day 2 Objectives: To
Identify and analyze the
FITT concept.






Question of the day?
1- What purpose does the FITT model of exercise
provide?
2-What does FITT stand for?
3-How to calculate your Target Heart Rate.
4-Understand the two different types of exercise.
5- What is the best kind of exercise?
F. I. T. T

To live a healthy lifestyle a person needs to
be physically active.



The FIT concept is a tool used to help guide
an individual to understand what is
necessary to accomplish this.
FITT all depends on the individuals goals
and what their purpose is.
F. I. T. T.
(This model is an outline of what is
recommended—it’s not an exact layout of what you
need to do. Specifics depend on the individual
goals, genetics, age, ethnicity, and gender.)
F. I. T. T.
 Frequency
of Exercise-the
President’s Council on
Physical Fitness
recommends: 1 hour of activity
daily with more vigorous workouts 3-4
days a week
F. I. T. T.
Intensity of Exercise-
When
exercising, you need to elevate your heart
rate between 60 and 85% of your maximum
heart rate in order to improve your physical
health.
 [(220 – Age) X ___%]=Target Heart
Rate (THR)
 Average resting heart rate 70 to 90
bpm
F. I. T. T.
 Time- The length of time you are
being active.
– Minimum of 30min recommended 60min
a day.

Studies support that this can be
broken down into several small
sessions per day or done all at once
Type of Exercise


Aerobic
Anaerobic
What are the benefits of
each kind of exercise?
Anaerobic and Aerobic
Aerobic Exercise

Aerobic Exercise
– promotes cardiovascular fitness by raising
your pulse to a targeted level for an
extended period of time.
Aerobic Exercise
How long should this type of
exercise be done?
30 to 60 minutes at a elevated
heart rate….continuously.
Aerobic Exercise
Which organ muscle does
Aerobic Exercise
strengthen?
Your heart
Aerobic Exercise




Allows the heart to pump more blood
with less stress
Improves the capacity of the lungs
Increases muscle stamina
Helps control weight by increasing the
rate of metabolism
Some Aerobic Exercises






Walking
Jogging
Bicycling
Swimming
Racquetball
Any others?
What should we remember
about Aerobic Exercise?



It strengths you heart
To get the most benefit, we need to
increase heart rate to your THR
It should be done for 30-60 minutes
What is Anaerobic
Exercise?
Anaerobic Exercise


Anaerobic Exercise - Exercise in which
oxygen is used up more quickly than the
body is able to replenish it inside the
working muscle. (Quick short bursts of
energy)
Anaerobic exercises - use resistance so that
you will also be building muscle and
strengthening your bones and joints as an
added benefit.
Anaerobic Exercise
What are some examples of
Anaerobic Exercise?
Anaerobic Exercise





Soccer/Basketball/Football
Sprinting
Weight training
Resistance training
Circuit/Interval Training
What are some types of
Flexibility Exercises?

Static Stretches
Dynamic Stretches
Yoga
Pilates
Are their any others?

Help prevent injury.




How much of each type of
exercise should be included?



Every workout should include
Flexibility Exercises.
Aerobic Exercise should be done every
other day, unless the exercise goal is
to lose weight.
Strength training should be done every
other day, or alternating days with
lower and upper body work.
The best kind of exercise
is . . .
 Activities
that you enjoy
 Something that will get you
moving
 Something that you will
actually continue
 Whatever makes you sweat
Not everyone is created
equal when it comes to the
risks they have for
developing heart disease,
atherosclerosis, high blood
pressure, diabetes, and other
chronic conditions that
plague Americans.
Day 4 objectives: Living a
physically healthy lifestyle

How your body burns fat

The three different body types

What is Cholesterol?
– Good cholesterol vs. Bad Cholesterol
What is Cholesterol?
Cholesterol is a waxy substance
produced by the liver and found in
certain foods.
Why do we need
Cholesterol?

Cholesterol is needed to make Vitamin
D and some hormones, build cell
walls, and create bile salts that help
you digest fat
Cholesterol


LDL- (Lousy)Get from foods like meat, dairy
products, and eggs. (fried foods)
This kind of cholesterol is what contributes
to blocking of arteries and your heart.
– Genetics plays a large role in the severity of the
risk (Body Type)
– This type of cholesterol is a contributor to type II
diabetes, heart disease, atherosclerosis, and
stroke.
Cholesterol

HDL-(Helpful) Body produces this kind
of cholesterol naturally when you
exercise.
– HDL helps break down LDL
– Exercise Vs. Diet?
How your body burns fat.




While exercising our muscles burn both fat and glucose
(carbohydrates)
When activity is light and easy we tend to burn a much higher
percentage of fat. Fat Is a slow burning fuel that requires oxygen so
if oxygen is delivered to muscle cells in sufficient quantities the cells
can easily burn fat for most of its energy requirement. A potential
problem for weight loss is lighter exercise burns fewer total calories.
If an individual increases their effort (target heart rate) by
performing a more intense exercise they will burn more calories
however, because oxygen cannot always be delivered to the hardworking cells in sufficient quantities, cells are forced to burn more
carbohydrates in order to keep up with increasing demand. If the
level of exertion continues to increase then glucose eventually
becomes the predominant energy source for muscles as this quickburning fuel does not require oxygen.
(What type of exercise uses little to no oxygen/Short burst of high
intense energy?)
Day 5 Objective of the day: Today’s
class is focused on identifying and
understanding the three different body
types and the connections they have to
exercise and burning energy.


Question of the day:
1-Can you name the 3 types of body
types and identify which one you are?
Body shapes

There are 3 basic body types:
– Ectomorph
– Endomorph
– Mesomorph
– Note

These 3 body types have little to do with a persons
athletic ability or coordination, its all relating to their
metabolism.
http://www.weightlossforall.com/body_type_p
ictures.htm This will show you the basic
description of each body shape
Body Shapes


Endomorph
– Tend to put on fat easily
– Have a lower metabolic rate (slower at burning energy.)
– Needs to focus on aerobics and higher repetitions, using
less weight in resistance training(12 -20 reps)
– Strength and resistance exercise helps the endomorph’s
fitness by increasing their metabolic rate. Muscle burns
more calories at rest than fat.
– Have a very high risk of developing heart disease,
hypertension, diabetes, and stroke
train well within lower end of the target heart rate zone but
exercise for longer period or more frequently
Body shapes

Ectomorph
– Have very high metabolic rate.
– Hard to gain both muscle and fat.
– Very lean
– Needs to focus on more Anaerobic
Strength building resistance training
Body shapes

Mesomorph
– Naturally have excellent proportions of
muscle mass.
– Gain muscle easily
– 6 pack abs with little effort
Day 6: Objective of the dayBuilding a personal value for
living a healthy life style.




Question of the day?
1-Compare and contrast a Athlete vs.
a non-athlete on how they burn fat.
What is your BMI and what does it
stand for?
Identify your calorie intake based on
your activity level.
Calorie burning can be increased by controlling how we
exercise. Different exercises burn various amounts of
energy and some use different fuels. Take a look at some
facts about burning calories.






Calorie burning is higher when exercise is performed for
longer periods
If exercise is performed at a faster pace more calories will be
used.
A higher number of calories are burned when exercise
becomes intense (What is considered intense?)
The heavier an individual the more energy burned during
exercise
The more lean weight an individual possesses the more
energy burned during rest
Fitter people tend to burn more fat during exercise (Why)
The non-athlete person vs. the athlete for a fat burning
workout Compare and contrast these to types of people








An athlete's cardiovascular system has been trained to work
more efficiently and thus delivers sufficient oxygen to muscle
cells.
( Remember from the last slide…to burn fat there must be O2
present)
enabling them to keep up the fat burning process while
working at a higher level of intensity.
They can burn lots of total calories and fat calories.
On the other hand an obese person (out of shape) may
become out of breath during a walk up the stairs.
Their cardiovascular system cannot supply demanding
muscles with the oxygen required to keep cells fat burning.
The extra weight this person carries also makes muscle cells
work harder.
so easy exercise for the athlete becomes anaerobic exercise
for the overweight person.
Finding your Body Mass
Index
What Your BMI Value means.
www.cdc.gov/nccdphp/dnpa/bmi
*What is a healthy way to lose weight?
*How many calories do you need to burn to
burn one pound of fat?
How many calories should
I intake a day?

How many calories do you need?
– Teens should get between 2000 and 2700
Calories. (Why is there a range?)

Calculate your daily calorie intake.
– http://walking.about.com/cs/calories/l/blc
alcalc.htm
Applying this concept to
real life.

My calorie Burning Lab

Due-
http://www.shapefit.com/fat-burning-questions-calories-1-pound.html
If you fail to plan
then, Plan to fail!!