Teachbacks chapter 4 our bodies in motion

Our Bodies in MotionWeight and Exercise

By: Samantha Manning

CHAPTER

"No matter who you are, no matter what you do, you

absolutely, positively do have the power to change."

- Bill Phillips

Health Benefits of Exercise• Exercise can help maintain healthy weight and

eliminate the risk of:-High blood pressure-Stroke-Type 2 diabetes-Breast cancer

• Light to moderate activity (20 minutes of walking three times a week) helps reduce:

-Blood pressure-Lessen the risk of stroke-Ease chronic pain-Improve heart and lung functions

Health Benefits of Exercise

• Heart disease is the leading cause of death in women over the age of 50 and can be decreased and handled through diet and exercise

• Loss of bone size begins at age 35. Start strength training to slow the process-Lift several-pound weights-Swimming can also build bone mass

• Inactive women are twice as likely to die from heart attacks or strokes compared to women who are active

• Exercise can help reduce or eliminate depression and insomnia

How Exercise Makes Us Feel

Not only does exercise make your body work better, it makes you feel better too

• Gives you a boost in energy making you feel more energized

• Is a stress reducer by making you have a better outlook on life

• Makes you have better self-esteem by making you feel like you have accomplished something

• Makes you become more social by wanting to exercise with friends or by meeting new people at the gym

Psychological & Emotional Wellness

• Reduced anxiety• Reduced depression and improved mood• Improved sleep• Enhanced self-esteem, self-confidence, and

self-efficacy• Enhanced creativity and intellectual

functioning• Improved work productivity• Increased opportunities for social

interaction

Getting Started

• Exercise does not have to be hard or time-consuming. Some exercise is better than no exercise.

Getting Started

Choose an activity that looks like funExamples: Yoga, Dance, or Roller-

skating

Getting Starting• Cardiovascular, strength and flexibility are three major

kinds of physical activity that contributes to overall fitness.

Chart on pg 61

TYPE OF ACTIVITY HEALTH BENEFITS

Cardio Training: walking, jogging, running, aerobics, dancing, skipping rope, rowing, biking, cross-country skiing, in-line skating, boxing, basketball, soccer, swimming

Improves blood circulation and lung capacity; reduces high blood pressure and increases good cholesterol; improves overall endurance

Strength Training: free weights, weight machines, resistance training

Boosts metabolism; improves muscle tone; strengthens bones, which decreases the risk of osteoporosis later in life

Flexibility Training: stretching, yoga, dance, Pilates, climbing, fencing, gymnastics

Reduces risk of injuries; improves agility balance, and range of motion; relieves stress

Ways To Keep Going• Balance your workouts to include cardio,

strength, and flexibility• Vary the intensity of your workouts• Set short-term, reachable goals• Keep a fitness log to chart your progress• Find a workout buddy• Take a lesson• Read up on history and technique• Train for a specific event• Exercise to music• Try something new• Remember to have funPg 62

Injuries & Safety

• Pay attention to your body and never push too hard

• Beginners should take a day or two off between work outs to give your body a chance to recover

• Always stretch before you start cardio work, but NEVER stretch a cold muscle

• Warm up with a few minutes of light aerobic exercise (walking)

Prevention: Seven Steps To Fewer Injuries (pg 64)

1. Balance all three types of fitness: cardio, strength, and flexibility

2. Stretch out, warm up, and gradually increase the pace

3. Drink plenty of water4. Use the proper

equipment for your activity

5. Slow down, cool off, and stretch to maximize flexibility

6. Rest between sets and take a day off now and then

7. Listen to your body

Care for injuries with “R-I-C-E”

• Rest- Avoid the use of the body part• Ice- Decreases swelling, bleeding and pain• Compress- Direct external pressure will

decrease blood loss• Elevate- Raise the injured area to

decrease bleeding and prevent fluid buildup

Physical Activity Pyramid

Can You Exercise Too Much?

• Sometimes exercise can become an addiction

• People use exercise to numb their feelings or avoid problems

• People also may become obsessive in the pursuit of a “perfect” body

“Studies show that 72 percent of women in the United States get no regular exercise, and nearly half of

Americans between twelve and twenty-one years old do not exercise

daily.”

Discussion Questions

• Is it easy or difficult for college students to eat a healthy diet on our

campus? Why?

• How many of you do not exercise as much as you should? What types of things keep you from exercising?