Living A Healthy Lifestyle

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?
 Whatis your
understanding of being in
shape?
Could it be this?
Maybe, you’re thinking
more like this?
Maybe, you’re thinking
more like this?
Maybe This?
Actually, being in
shape should mean. . .
 You have the energy and strength to perform daily
activities without getting tired
 You have enough energy to participate in leisure and
recreational activities and work
 It is easier to cope with stressful situations and to
make better, healthier decisions
 Since you feel better, you can get along better with
others
In other words being in
shape means…
 You eat right

 You exercise
regularly
 You feel good
What does it mean to
be “HEALTHY”?
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 person’s
body.
 Mental-Emotional Health is the condition

of a person’s mind and the ways that he expresses
feelings.
 Social Health is the condition of a 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…..
 The following slide show
demonstrates how the obesity
problem has grown over the
years.
 A healthy BMI is from 18.5 to 24.9

Obesity Trends* Among U.S.
Adults
BRFSS, 1990 (*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14%

Adults
No Data <10% 10%–14% 15%–19%

Adults
No Data <10% 10%–14% 15%–19%

Adults
No Data <10% 10%–14% 15%–19%

Adults
No Data <10% 10%–14% 15%–19%

Adults
No Data <10% 10%–14% 15%–19%

Adults
No Data <10% 10%–14% 15%–19%

Adults
No Data <10% 10%–14% 15%–19% ≥20%

Adults
No Data <10% 10%–14% 15%–19% ≥20%

Adults
No Data <10% 10%–14% 15%–19% ≥20%

Adults
No Data <10% 10%–14% 15%–19% ≥20%

Adults
No Data <10% 10%–14% 15%–19% 20%–24%

≥25%
Obesity Trends* Among U.S. Adults
BRFSS, 2002
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24%

≥25%
Adults
No Data <10% 10%–14% 15%–19% 20%–24%

≥25%
Adults
No Data <10% 10%–14% 15%–19% 20%–24%

≥25%
Adults
No Data <10% 10%–14% 15%–19% 20%–

24% 25%–29% ≥30%
Adults
No Data <10% 10%–14% 15%–19% 20%–

24% 25%–29% ≥30%
Adults
No Data <10% 10%–14% 15%–19% 20%–

24% 25%–29% ≥30%
Obesity Trends* Among U.S. Adults
BRFSS, 1990, 1998, 2007
(*BMI ≥ 30, or about 30 lbs. overweight for 5’4” person)
1990 1998
2007
No Data <10% 10%–14% 15%–19% 20%–24%

25%–29% ≥30%
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  Factors you can’t
Control Control
– Exercise – Ethnicity
– Diet – Hereditary
– Drugs/alcohol – Gender
– Stress – 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
 Helps 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 . . .
 Activitiesthat 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
 Identify and explain diabetes
 What is Hypertension
 What is Atherosclerosis
 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?
Cholesterol Level Is
Another Indicator for
Heart Disease Risk
The magic number is…
200
Keep cholesterol BELOW this
number!
Atherosclerosis
 Atherosclerosis - thickening and hardening of
the inner wall of an artery
 Fat-like substances such as cholesterol or also
know as plaque collect on the artery wall.
 The plaque may burst and cause a clot.
 Reduces or stops normal blood flow
 Happens to EVERYONE
 Most common cause of “Heart Disease”
Risk Factors for Heart
disease
 Having High Cholesterol
 Having High blood Pressure
(Hypertension)
 Smoking
 Not being active
 Being overweight
 Having diabetes
Hypertension:
 Another name for High Blood Pressure
 2 readings: systolic (top) = heart muscle
contracting / diastolic (bottom) = heart
muscle relaxing
 “Normal” is 120/80
 Called the “Silent Killer” – no symptoms
 Heart works harder – may cause leaks in
blood vessels
Diabetes
 Question: If a person has diabetes what is
the problem their bodies have?
 Diabetes is a disease in which the body

does not produce (I) or properly use insulin
(II). Insulin is a hormone that is needed to
convert sugar, starches and other food
into energy needed for daily life.
Diabetes
 Question: There are two types of
diabetes. What are they and how are
they different?
 type I and type II

 Type I you are born with (Genetics)
 Type II is developed by life choices you make
(poor diet/over weight)
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
hard-working 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 quick-burning 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_pictures.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
day- Building a personal
value for living a healthy
life style.
 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/blcalc
http://walking.about.com/cs/calories/l/blcal
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!!

Living A Healthy Lifestyle

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Living A Healthy Lifestyle

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Day 1 Objectives: .

Identifying what a Physically healthy

Question of the day?

•2-Identify the three parts of the wellness

•3- what are some benefits of living a healthy

 You eat right

 Mental-Emotional Health is the condition

 Social Health is the condition of a person’s

 A healthy BMI is from 18.5 to 24.9

No Data <10% 10%–14%

No Data <10% 10%–14% 15%–19%

No Data <10% 10%–14% 15%–19%

No Data <10% 10%–14% 15%–19%

No Data <10% 10%–14% 15%–19%

No Data <10% 10%–14% 15%–19%

No Data <10% 10%–14% 15%–19%

No Data <10% 10%–14% 15%–19% ≥20%

No Data <10% 10%–14% 15%–19% ≥20%

No Data <10% 10%–14% 15%–19% ≥20%

No Data <10% 10%–14% 15%–19% ≥20%

No Data <10% 10%–14% 15%–19% 20%–24%

No Data <10% 10%–14% 15%–19% 20%–24%

No Data <10% 10%–14% 15%–19% 20%–24%

No Data <10% 10%–14% 15%–19% 20%–24%

No Data <10% 10%–14% 15%–19% 20%–

No Data <10% 10%–14% 15%–19% 20%–

No Data <10% 10%–14% 15%–19% 20%–

No Data <10% 10%–14% 15%–19% 20%–24%

 FITT all depends on the individuals

(This model is an outline of what is

Intensity of Exercise- When

 Time- The length of time you are

 Studies support that this can be

How long should this type of

Which organ muscle does

 To get the most benefit, we need to

 It should be done for 30-60 minutes

 Anaerobic exercises - use resistance so that you

What are some

 Helps prevent injury.

Cholesterol is a waxy substance

 LDL- (Lousy) Get from foods like meat,

 Diabetes is a disease in which the body

 type I and type II

 When activity is light and easy we tend to burn a much higher

 If an individual increases their effort (target heart rate) by

 (What type of exercise uses little to no oxygen/Short burst of high

 Question of the day:

 Calorie burning is higher when exercise is performed

 On the other hand an obese person (out of shape)

*What is a healthy way to lose weight?

 Calculate your daily calorie intake.

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