Download Lifelong Fitness - Marian High School

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Why is regular physical activity important?
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Make a list of physical activities you enjoy.

Make a separate list of physical activities you
would like to try, and where you think you
can find access to these activities.
Setting Goals for a Healthy Lifestyle
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Physical fitness is the ability to carry out daily
tasks easily and have enough energy left to
respond to unexpected demands.
Health related fitness
◦ Body composition, muscular strength & endurance,
flexibility, and cardio respiratory endurance
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Skill related fitness
◦ Agility, reaction time, coordination, speed, balance,
and power
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Helps reduce fatigue and muscle stiffness
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Boosts the immune system
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Delays the onset of osteoporosis
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Helps the body heal faster
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Increases the functioning of many systems in the
body
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Helps control weight
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Sedentary lifestyle - a lifestyle that requires
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Metabolism - process by which your body
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Calories - potential energy value from food
little or no movement or exercise
gets energy from food
and is measured in units of heat
◦ 1 pound of fat = 3,500 calories
◦ Excess calories are stored as fat
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Benefits to Mental Health
◦ Reduces stress and muscle tension
◦ Stimulates the creative centers in the brain
◦ Builds self-esteem
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Benefits to Social Health
◦ Learn about cooperation and teamwork
◦ Meet new people on a team or at the gym
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Aerobic Exercise
◦ vigorous activity in
which oxygen is
taken in for at least
20 minutes at a time
◦ Jogging, aerobic
classes, swimming
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Anaerobic Exercise
◦ intense bursts of
activity in which the
muscles work so hard
that they produce
energy without oxygen
◦ Sprinting, fast break in
basketball, football
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Isometrics - uses muscles tension with little
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Isotonics - combines muscle contractions
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Isokenetics - involves resistance through an
or no movement of the body part
with repeated movements
entire range of motion
Important Vocabulary

Lifelong fitness: the
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FITT Formula:
ability to stay healthy
and fit as you age
frequency, intensity,
time, and type of an
exercise routine
Finding Success

In order to plan a
successful fitness
program, you must:
◦ Define your short-term
and long-term goals
◦ Start your program
◦ Be realistic!
◦ Monitor your progress
◦ Change as needed
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Cross training - a variety of activities to work
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Overload - to benefit from exercise you must
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Progression - a gradual increase in overload to
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Specificity - certain exercises and activities to
different body systems and prevent boredom
work the body harder than it is normally worked
achieve a higher level of fitness
improve particular areas of health-related
fitness; activities that are specific to your sport.
◦ Exercise at least 3-5 times a week
◦ Spread out your exercises throughout the week to avoid
injury
◦ Gradually increase the difficulty over time
◦ Limit your time in the beginning to only 10 or 15
minutes a day
◦ Gradually increase over time
◦ Make sure to have some variety!
Warm-Up
Stretch
Cardiorespiratory
Strength/E
ndurance
CoolDown
Stretch
5 – 10
5 – 10
20 – 30
30 – 45
5 – 10
5 – 10
Minutes
Minutes
Minutes
Minutes
Minutes
Minutes
Slowly move
muscles to
be used in
workout.
Stretch
muscles to
be used in
workout.
Exercise in
target heart
rate range.
Exercises such
as weightlifting.
Move
muscles that
were used in
the workout.
Stretch
muscles used
in the
workout.
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Most common injuries are that occur from
exercise are to the muscular and skeletal
systems.
Minor Exercise-Related Injuries
◦ Muscle cramps- is a spasm or sudden tightening of
a muscle; muscle irritation within the muscle from
being tired, overworked or dehydrated.
◦ Strain - muscle is being overworked
◦ Sprain - injury to tissues surrounding a joint;
ligaments connect bone to bone; strong, cord-like
bands that can be stretched or torn.
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R.I.C.E procedure is a method for treatment
for the injuries above
◦ Rest, Ice, Compression, and Elevation
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Major Exercise-Related Injuries
◦ Fractures- any type of break in the bone; two parts
of the bone have been separated
◦ Dislocations- when a bone slips from its normal
position at a joint.
◦ Tendinitis- when the tendons, bands that connect
muscle to bone, are stretched or torn
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Overexertion – an overworking of the body.
Heat cramps - muscles spasms that result from
loss of salt and water through perspiration.
Heat exhaustion - overheating resulting in cold,
clammy skin and shock symptoms
Heatstroke - the body loses its ability to rid itself
of excess heat through perspiration
Frostbite - is a condition that results when the
body tissue becomes frozen
Hypothermia - body temperature is dangerously
low
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In groups, read each case study aloud.
Circle key points that promote the healthy
behavior.
Underline key points that prohibit the healthy
behavior.
On the lines provided, give advice for the
person in the case study. Also make a note of
what component of health they are struggling
with.
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Anna has been a dancer for 8 years. She
always enjoyed performing and hoped to
make it a professional career. Last year, Anna
fell during a routine and broke her ankle. She
has made a full recovery but is extremely
behind with her dancing. She is discouraged
and has given up the drive to exercise. What
can Anna do to motivate herself and possibly
get back into dance?

Greg and his brothers have never been
physically active. He does not enjoy sports
because he has never been exposed to them.
He feels as though he may embarrass himself
if he were to try out for the school team. Greg
does enjoy being outdoors, but does not
know what activities he can do in order to
increase his physical fitness. What advice
would you give Greg in order to start
exercising?

Lindsey is an only child. She enjoys playing
the piano and painting. She has started to
notice that she is not as flexible as she was
when she was younger. Since she is not
educated on how to increase her flexibility,
Lindsey does not worry about improving it.
What are some things Lindsey can do in order
to increase her flexibility and overall physical
health?

Dianne does not enjoy physical activity. She is
not interested in sports and finds going to
the gym by herself to be boring. Rather than
fitting in a workout, Dianne likes to hang out
with her friends at the park. What is some
advice you would give Dianne in order to
motivate her to work out and improve her
overall fitness?
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Ryan likes to find time for physical activity,
however he does not have the means to do so
at home. He lives too far away from the local
gym and does not have equipment at home.
Ryan is unaware of the other resources
available to him around the community. What
are some suggestions you would give Ryan?

Tabitha has been an all-star basketball player
since she was a young child. She continues to
play on school and club teams. While she is
an excellent shooter, she has a difficult time
keeping up with the other players on the
court. What would you tell Tabitha that she
needs to work on? What are some exercises
or activities that she can work on to improve
this?