Download EXERCISE AND WEIGHT CONTROL

EXERCISE AND WEIGHT
CONTROL
One out of every 3 American adults
and 1 in 5 teens is overweight or
obese
SEDENTARY LIFESTYLE
Approach’s to
everyday
Activities

A way of life that
requires little
movement or
exercise
SEDENTARY
Non-Sedentary
Taking the car to the Walking to the store
store
Using a golf cart
Walking with you
golf clubs
Taking the elevator
Using the stairs
Playing video
games
Playing tennis
METABOLISM

The process by which your body gets
energy from food.
Your metabolic rate increases during
exercise.
 The number of calories burned depends on
the exercise.
 You metabolism stays up for a short period
after exercise.

BASAL METABOLISM

The minimum amount of energy required
to maintain the life processes in the
body.
Genetic
 Can be increased with exercise

YOUR WEIGHT

If you take in fewer
calories than you
burn you lose
weight.
 If you take in more
calories than you
burn, you gain
weight.
Pounds gained
per year
Excess Calories
per Day
1
10
5
48
10
96
15
144
FLEXIBILITY

Being able to move a joint through a full
range of motions
Girl
Factors Affecting Flexibility
Bone structure of the joint
 The amount of tissue surrounding the
joint
 The extensibility of ligaments, tendons
and muscle tissue


The third component is the one that can be
most affected by proper flexibility program
TYPES OF STRETCHING

Static

Static Demonstration
Slow sustained movement.

Causes the muscle to relax and lengthen


Relieves soreness when done after activity.
Dynamic
Dynamic Introduction

Uses speed and momentum to encourage
lengthening of the muscle.

Helps with sports performance. Simulates
movement in activity.

Uses prior to a performance or practice
Dynamic Introduction
When and How?
Warm up to stretch. Increase body
temperature to reduce risk of injury.
Warm up until you start to perspire.
 Hold stretch for 15-30 seconds. Allow
the muscle to relax.
 Feel “Stretch Stress” – feeling of stress,
but with no undue pain.

IMPROVING MUSCULAR STRENGTH,
ENDURANCE, and FLEXIBILITY

Anaerobic Exercise
Intense bursts of activity in which the muscles
work so hard that they produce energy
without using oxygen
ISOMETRIC EXERCISE
Muscles use tension to improve
muscular strength with little or no
movement of the body part
Isometric Demonstration
ISOTONIC EXERCISE
Combines muscle contraction with
muscle extension
ISOKINETIC EXERCISE
Activity that involves resistance
through an entire range of motion
Leg Extension/contraction
BASICS OF AN EXERCISE
PROGRAM
Overload = working the body harder
than it is normally worked.
 Progression = Gradual increase in
overload necessary for achieving higher
levels of fitness.
 Specificity = Improve a particular area
of health related fitness.

SKILLS RELATED FITNESS

Agility


Balance


Move a distance or complete a body movement in a short period of time
Reaction Time


The ability to use two or more body parts
Speed


Being able to stay upright either while standing or moving.
Coordination


The ability to control body movement and change direction quickly
The rate of movement once a person realizes they need to move
Power

The ability to use force with great speed
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