Physical activity pyramid

It contains the Principal of Physical activity and its implication in the daily life of the children.

1. Which should be the focus? Depends on each student’s needs and desire Fitness testing is not the answer Most students want to enjoy moderate to vigorous activity Don’t care about achieving a high fitness level Physical Activity or Fitness?

2. Physical activity Process of moving Can be exercise, sports, or leisure activity Works toward health-related outcomes Physical fitness Focus on the product Genetics can be a significant factor Most students are nonathletic Physical Activity or Fitness?

3. Moderate activity walking briskly ( about 3½ miles per hour ) hiking, gardening/yard work dancing, golf (walking and carrying clubs) bicycling ( less than 10 miles per hour ) weight training (a general light workout) Vigorous activity running/jogging ( 5 miles per hour ) bicycling ( more than 10 miles per hour) swimming (freestyle laps) aerobics fast walking ( 4½ miles per hour) weight lifting (vigorous effort) competitive basketball and heavy yard work such as chopping wood 60 minutes of moderate to vigorous activity each day Moderate to Vigorous Physical Activity

4. Moderate to Vigorous Physical Activity

5. Target zone

6. F ormula to begin with

7. A visual representation demonstrating how to increase physical activity until it becomes a part of daily routine. Visual representation with daily recommended activity at the base and proceeding to less beneficial activity at the peak. Prescription model for good health Helps students understand the different categories of activity The Physical Activity Pyramid

8. 6 categories and 4 levels Each category required for good health and total body fitness Location related to frequency Derived from the Food Guide Pyramid The Physical Activity Pyramid provides suggestions about how to divide your time when doing various types of physical activity The Physical Activity Pyramid

9. The Physical Activity Pyramid

10. Factors that may affect your decision making include: Cost : Think about what you can afford. Where you live : Choose activities that you can do locally. Your level of health : Consider health conditions. Time and place : Build your program into your daily routine. Personal safety : Avoid going through unsafe areas. Comprehensive planning : Address all five areas of fitness Determining Factors

11. Everyday lifestyles can contribute significantly to good health, fitness, and wellness Can be done as part of everyday work or routines Reduced risk of diseases Help control body fat Wellness benefits Performed daily Level 1: Lifestyle Physical Activities Get at least 30 minutes a day of level one activities

12. Level 1: Lifestyle Every day Comes from lifestyle activities Play and games involving large muscles Climbing, tumbling Intermittent rather than continuous Little formal organization Walking to school, chores at home = appropriate Activity Recommendations for Children

13. Active sports and aerobics Offer additional health and fitness benefits Offer broad general health benefits similar to Level 1 Performed fewer days per week Level 2: Vigorous Activities Activities that can be performed for a relatively long period of time and elevates the heart rate significantly Biking Basketball Racquetball Jogging Aerobic s

14. Level 2 Active Aerobics Lifestyle activities meet the demands Brisk walking, jogging, biking Appropriate as long as not continuous for a long period Intermittent more appropriate Activity Recommendations for Children

15. Level 2 Active Sports and Recreational Activities Involve vigorous bursts Modify to fit children Age-appropriate recreational activities with lifetime emphasis encouraged Activity Recommendations for Children

16. Contributes to improved performance Associated with reduced risk of osteoporosis Contribute to reduced rate of injury Fewer back problems Performed fewer days per week Level 3: Flexibility and Muscle Fitness These activities are important to promote flexibility and muscle strength and endurance.

17. Level 3 Strength and Muscular Exercises Increase strength and endurance Children do not need to spend much in routines if they are accumulating adequate daily amounts of activity Activity Recommendations for Children

18. Level 3 Done specifically to build flexibility Minimal for Developmental Level I and II Developmental Level III more time learning and performing Activity Recommendations for Children

19. Some types of inactivity are necessary (e.g., sleep) Increases in Level 4 result in decreased physical activity Limited on all days per week Level 4: Rest and Inactivity PlayStation Watching TV Listen to music Reading Some time to relax is important to all of us as well as 8 hours of uninterrupted sleep

20. Level 4 Sedentary living not typical of children Reduce watching TV and video games Long periods during the day limited Activity Recommendations for Children

21. MORE PHYSICAL ACTIVITY PYRAMID FACTS No single activity provides all of the benefits In some cases, some activities can be substituted for another Some activity is better than no activity Plan ahead Level 3 activity is beneficial even if you limited in activities from other levels

22. In the last week, how many days did you perform 30+ minutes of lifestyle activities? In the last week, how many days did you perform 20+ minutes of active aerobics,sports , or recreation? In the last week, how many days did You do stretching exercises for flexibility? In the last week, how many days did You do exercises for muscle strength and endurance? ARE YOU SATISFIED WITH YOUR ACTIVITY?

23. Before beginning a strength program, a teen should have a physical exam. Teens should follow directions of coach or P.E. teacher. Student-teacher ration should be no greater than 10 to 1. Strength training should be less than 20% of overall training R emember