BDSS Health Week #1 Powerpoint

2. By the end of this course…
• explain strategies to promote positive lifestyle choices
and relationships with others;
• demonstrate understanding of the factors affecting
human sexuality as it relates to themselves and others;
• demonstrate understanding of the issues and coping
strategies related to substance use and abuse;
• explain how healthy eating fits into a healthy lifestyle.

3. Where do we start?
• Healthy, active living and you
• Practices that promote wellness
• SMART Goal Setting
• Healthy heart = healthy mind = healthy body

4. Today
• What does healthy, active living mean to you?
• Understanding the physical aspect of health
and wellness.
• SMART goals for the course

5. The purpose of healthy, active living is..
• Feel better and have more energy
• To have a long life
• To be physically, socially, and mentally happy
• To eat healthy and be active
• To be happy with yourself
-PPL1OF Survey Responses, 2015

6. What do all of the following have in
common?
• Activity level
• Sports participation
• Sleep patterns
• Self-Esteem
• Nutrition
• Stress
• Hygiene
• Conflict resolution
• Relationships
• Substance Use and Abuse
• Sexuality
• Safety
#healthyactivelifestyle

7. Activity #1 – The Past
• You are to briefly describe and summarize
your fitness and lifestyle within the past 3-5
years. Consider all of the previously
mentioned factors to determine whether or
not you think you had a healthy active lifestyle
then.
• Refer to hand-out

9. Activity #2
• Complete the second component of goal
setting and action plan by addressing “The
Present”

10. Before we make our action plan
regarding fitness and health…
• We need to understand various fitness
appraisals; SMART goal setting; FITT principles

11. Cardio Respiratory Fitness
• The ability of the circulatory and respiratory
systems to supply oxygen to skeletal muscles
during sustained physical activity.
• There are two types: aerobic and anaerobic

14. Which is which?
Place the following exercises as either aerobic or
anaerobic:
•Jogging for 30 minutes
•Sprinting 5 x 100m
•10 Push-ups
•Skipping for 10 minutes
•Swimming for 20 minutes
•Boxing for 3 rounds

15. Muscular Strength & Endurance

17. Make a connection…match the terms
Aerobic Exercise Muscular Strength
Anaerobic Exercise Muscular Endurance

18. Flexibility
• The range of motion in a joint or group of
joints, or, the ability to move joints effectively.

19. Let’s Talk About Heart Rate

20. Resting Heart Rate
• Your heart rate when you are not completing
any physical activity.
• The average rate is between 60 and 75 beats
per minute.
• Measured in bpm (beats per minute)
• How to calculate: find your pulse, hold for 10
seconds, count # of beats,multiple by 6.

21. Exercising / Target Heart Rate
• The maximal heart rate you want to be at
during exercise.
• How to calculate: 220 – age.

22. Recovery Rate
• The time taken to get your heart rate back to
resting heart rate after exercise.

23. So why is this important with being
active?

24. Training Thresholds: General Guidelines
1. Up To 60% MHR: The Recovery Zone.
2. 60% MHR: The Aerobic Threshold: below
this, there is no training effect.
3. 60 – 80% MHR: The Aerobic Training
Zone: improves aerobic fitness.
4. 80 – 90% MHR: Anaerobic Threshold
Zone: training effect changes from
aerobic to anaerobic.
5. 90 – 95% MHR: Anaerobic Training Zone:
improves anaerobic fitness.
6. Over 95% MHR: Speed Training Zone:
training nearly flat out.

25. 1. The Principles Of Training
To train effectively we must adopt the
following :
1. Specificity
2. Progression
3. Overload
4. Reversibility

26. Specificity
Our training must be
specific to the
requirements of our chosen
sport or sporting activity.
Eg. A sprinter would
concentrate on speed
rather than cardio-vascular
endurance.

27. Progression
As we increase the amount of training we do
we must increase the stress on our body.
In this way our training will become
progressively difficult. This progression
should be gradual to prevent injury.

28. Overload
To improve our fitness we must
overload, or stress, our body systems.
This means making them work harder
than normal.
Our bodies will then adapt to this extra
work and so we will become fitter

29. The FITT Principles
We can implement overload by adjusting the
following elements of our training programs:
Frequency: how often we train.
Intensity: how hard our sessions are.
Time: how long our sessions are.
Type: what we include in our sessions.

30. Reversibility
As training increases
fitness, so not
training decreases
fitness. This will
happen in only three
or four weeks.
This is why fitness
levels are lower
following injury.
Muscles will also
atrophy (waste away)
if they are not used.

31. Tedium
Tedium, or boredom, should be avoided in all
training programs by using a range of training
methods to maintain enthusiasm and interest.
By varying training methods, we can also
reduce the risk of overuse injuries.

32. Goal-Setting

33. How do we set goals?
• http://www.youtube.com/watch?v=8cCiqbSJ9f

34. Common Words
• Time
• Step
• Process
• Progress
• Effort
• Action

35. But is that really what it looks like…

36. On your own…
• Write down 1 goal you have for yourself
this semester with this class!

37. Which category does your overall
goal go under?
Muscular strength
Muscular endurance
Muscular power
Muscular size
Flexibility
Healthy eating habits
Sport-specific training
Fitness level
Attitude towards health

38. How do we make these goals more
specific?

39. The FITT Principle of
Training
How to set goals using the SMART
Principle

40. The FITT Principle
• Think of the FITT formula as a set of rules
that should be adhered to to benefit from
any sort of training
• It is used to guide fitness plans that are
designed for an individual’s specific needs

41. What is FITT?
• F = Frequency
• I = Intensity
• T = Time
• T =Type

42. How to set goals using the SMART
Principle
• S = Specific: is the goal clear and
identifiable?
• M = Measurable: Can the results be
determined?
• A = Attainable: Is it possible?
• R = Results based: Can the results be
compared?
• T = Timeline: When will it conclude?

43. S.M.A.R.T Goals
S – Specific
What component of fitness do you wish to improve?
M – Measurable
What fitness test will you use to measure potential
improvement?
A – Attainable
Is the range of improvement realistic?
R – Results Based
Is your goal based on actual results?
T – Time
Does your goal have an end date?

44. Sample Goals
I would like to improve my cardio respiratory
efficiency so that I can improve my BEEP test score
from 8 to 9.5 by the end of the semester.
I would like to improve my muscular strength so that
I can improve my push up score from 30 to 50 by the
end of the semester.

45. For next week…
• SMART Goal & The Future