1.
Our Bodies in Motion Weight and Exercise By: Samantha Manning CHAPTER

2.
<ul><li>&quot;No matter who you are, no matter what you do, you absolutely, positively do have the power to change.&quot; </li></ul><ul><li>- Bill Phillips </li></ul>

3.
Health Benefits of Exercise <ul><li>Exercise can help maintain healthy weight and eliminate the risk of: -High blood pressure -Stroke -Type 2 diabetes -Breast cancer </li></ul><ul><li>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 </li></ul>

4.
Health Benefits of Exercise <ul><li>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 </li></ul><ul><li>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 </li></ul><ul><li>Inactive women are twice as likely to die from heart attacks or strokes compared to women who are active </li></ul><ul><li>Exercise can help reduce or eliminate depression and insomnia </li></ul>

5.
How Exercise Makes Us Feel <ul><li>Not only does exercise make your body work better, it makes you feel better too </li></ul><ul><li>Gives you a boost in energy making you feel more energized </li></ul><ul><li>Is a stress reducer by making you have a better outlook on life </li></ul><ul><li>Makes you have better self-esteem by making you feel like you have accomplished something </li></ul><ul><li>Makes you become more social by wanting to exercise with friends or by meeting new people at the gym </li></ul>

6.
Psychological & Emotional Wellness <ul><li>Reduced anxiety </li></ul><ul><li>Reduced depression and improved mood </li></ul><ul><li>Improved sleep </li></ul><ul><li>Enhanced self-esteem, self-confidence, and self-efficacy </li></ul><ul><li>Enhanced creativity and intellectual functioning </li></ul><ul><li>Improved work productivity </li></ul><ul><li>Increased opportunities for social interaction </li></ul>

7.
Getting Started <ul><li>Exercise does not have to be hard or time-consuming. Some exercise is better than no exercise. </li></ul>

8.
Getting Started <ul><li>Choose an activity that looks like fun </li></ul><ul><li>Examples: Yoga, Dance, or Roller-skating </li></ul>

9.
Getting Starting <ul><li>Cardiovascular, strength and flexibility are three major kinds of physical activity that contributes to overall fitness. </li></ul><ul><li>Chart on pg 61 </li></ul>Reduces risk of injuries; improves agility balance, and range of motion; relieves stress Flexibility Training: stretching, yoga, dance, Pilates, climbing, fencing, gymnastics Boosts metabolism; improves muscle tone; strengthens bones, which decreases the risk of osteoporosis later in life Strength Training: free weights, weight machines, resistance training Improves blood circulation and lung capacity; reduces high blood pressure and increases good cholesterol; improves overall endurance Cardio Training: walking, jogging, running, aerobics, dancing, skipping rope, rowing, biking, cross-country skiing, in-line skating, boxing, basketball, soccer, swimming HEALTH BENEFITS TYPE OF ACTIVITY

10.
Ways To Keep Going <ul><li>Balance your workouts to include cardio, strength, and flexibility </li></ul><ul><li>Vary the intensity of your workouts </li></ul><ul><li>Set short-term, reachable goals </li></ul><ul><li>Keep a fitness log to chart your progress </li></ul><ul><li>Find a workout buddy </li></ul><ul><li>Take a lesson </li></ul><ul><li>Read up on history and technique </li></ul><ul><li>Train for a specific event </li></ul><ul><li>Exercise to music </li></ul><ul><li>Try something new </li></ul><ul><li>Remember to have fun </li></ul><ul><li>Pg 62 </li></ul>

11.
Injuries & Safety <ul><li>Pay attention to your body and never push too hard </li></ul><ul><li>Beginners should take a day or two off between work outs to give your body a chance to recover </li></ul><ul><li>Always stretch before you start cardio work, but NEVER stretch a cold muscle </li></ul><ul><li>Warm up with a few minutes of light aerobic exercise (walking) </li></ul>

12.
<ul><li>Prevention: Seven Steps To Fewer Injuries (pg 64) </li></ul><ul><li>Balance all three types of fitness: cardio, strength, and flexibility </li></ul><ul><li>Stretch out, warm up, and gradually increase the pace </li></ul><ul><li>Drink plenty of water </li></ul><ul><li>Use the proper equipment for your activity </li></ul><ul><li>Slow down, cool off, and stretch to maximize flexibility </li></ul><ul><li>Rest between sets and take a day off now and then </li></ul><ul><li>Listen to your body </li></ul>

13.
<ul><li>Care for injuries with </li></ul><ul><li>“ R-I-C-E” </li></ul><ul><li>Rest- Avoid the use of the body part </li></ul><ul><li>Ice- Decreases swelling, bleeding and pain </li></ul><ul><li>Compress- Direct external pressure will decrease blood loss </li></ul><ul><li>Elevate- Raise the injured area to decrease bleeding and prevent fluid buildup </li></ul>

14.
Physical Activity Pyramid

15.
Can You Exercise Too Much? <ul><li>Sometimes exercise can become an addiction </li></ul><ul><li>People use exercise to numb their feelings or avoid problems </li></ul><ul><li>People also may become obsessive in the pursuit of a “perfect” body </li></ul>

16.
<ul><li>“ 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.” </li></ul>

17.
Discussion Questions <ul><li>Is it easy or difficult for college students to eat a healthy diet on our campus? Why? </li></ul><ul><li>How many of you do not exercise as much as you should? What types of things keep you from exercising? </li></ul>