Unit 6: Health

Lesson 1: Physical Fitness

*Note: Any time a person changes his or her level of activity, risks are involved. This is especially true if a person has a physical disability such as a spinal cord injury or heart disease. It is important that trainers emphasize that students check with a physician before starting an exercise program.

OBJECTIVES

1. Identify the benefits of being physically active.

2. Identify three ways that you can become more physically active.

MATERIALS NEEDED
marker board or something to write on

SUPPLEMENTAL RESOURCES
An abundance of resources on physical fitness can be obtained at bookstores, libraries, on television, and on the Internet. Trainers are encouraged to seek out any additional resources to provide further instruction.

Human Kinetics is a leader in physical activity publications. Some of their titles that relate to disabled populations include: Games for People With Sensory Impairments, Fitness Programming and Physical Disability, and Physical Activity for Individuals With Mental Retardation. Human Kinetics publishes quality materials. Call1800 747-4457 for a catalog.

INSTRUCTIONAL FORMAT
A lesson on physical fitness should be fun. Most people know that being physically active is vital to good health. Nevertheless, using that knowledge is easier said than done; so, people need motivation. "Fitness" tends to conjure up images of five mile runs and hours in a weight room. Adopting a physically active lifestyle does not have to require much time or effort. This is especially true for people who are extremely sedentary. A slight increase in a person's activity level can lead to significant benefits. Instead of a "no pain, no gain" approach, this lesson will take an "every little bit helps" approach.

1. Discuss the benefits of fitness. Most people will know about losing weight, but other benefits are outlined below. It is important for people to realize that being physically fit and being thin are not always inclusive. A person who is thin but does not exercise may have low energy, clogged arteries, and trouble concentrating at work. On the other hand, a person with 10-20 pounds of extra fat can have a strong heart and excellent stamina at work due to regular exercise. However, it is important to keep in mind that a person who is overweight, regardless of his fitness level, is at risk for health problems. The information below is based on an Internet article by John Abdo. The article is titled "The Benefits of Fitness."
   
   

   • Increasing fitness improves energy. People may disagree with this statement, especially after they start an exercise program and they are sore, tired, and ready to quit. Inform the students that once they adopt a more physically active lifestyle, they will slowly begin to feel better, their bodies will tend to burn fat better, and they will lose weight. Additionally, this increased energy transfers into being more productive at work and at home.
     
     

   • Increasing fitness helps a person think better when under stress. Use the following information to explain this complex process. When we are under stress, our heart beats faster, we may start to sweat, and we may breath harder. If our bodies are not used to those changes, we tend to have a hard time thinking and handling the pressure. When we are physically active, the same changes in our bodies take place. If we are having fun and thinking while we are active, then our bodies get practice for dealing with the increased heart rate, breathing, etc. Also, the more fit a person is, the more activity is needed to make these changes in the body. Therefore, when a person gets in a stressful situation, a fit body is not going to react as dramatically as an unfit body. An improved mind and ability to handle stress will definitely improve work performance.
     
     

   • Increasing fitness improves muscles and bones. This benefit is obvious. For students who have jobs that require physical exertion, strong muscles and bones lead to improved performance and a decrease chance for injury.
     
     

   • Increasing fitness improves the heart and lungs. If your heart and lungs are accustomed to physical activity, it is not going to seem like the end of the world when you need to go up a flight of stairs, walk more than a mile, or lift a few heavy boxes.
     
     

   • Increased fitness improves your looks. As mentioned previously, improving your fitness may not lead to the body of a super model. However, toning muscles and losing fat may help a person drop a few inches around the waist and look more healthy. This may give a person more confidence to continue engaging in exercise. People who are obese tend to feel uncomfortable when exercising, which leads to decreased motivation. Remember, every little bit helps.
     
     

2. Discuss ways a person can increase his physical activity. There are several things to consider when a person is planning to increase his activity level by starting an exercise program. A person will need to figure out where he will exercise, what equipment he might need, when he will exercise, and how to do the exercise properly. A health club would help answer these questions, but most students are not going to be able afford membership to a club. The information below should give some guidance for those who need and/or want to increase their activity levels.
   
   

   • Before discussing some specifics of exercise, review these principles of exercise outlined by Dale Bogle.

     • Progression – Start slow and gradually increase. A person should consult a doctor before beginning.

     • Regularity – Try to exercise at least three times a week.

     • Overload – To obtain the maximum benefit, you should exceed normal demands placed on the body. For example, if a person can walk a mile with little problem, she may have to walk faster or longer.

     • Variety – Doing the same exercise day after day can ruin motivation. Try to spice things up.

     • Recovery – Take a day after taxing a group of muscles. This principle usually applies to running and lifting weights.

     • Balance – Make sure to include the 3 components of exercise below.

     • Specificity – Set goals and design exercise to meet those goals. If you want to run a 5K race, you should run instead of ride a bike.
       
       

   • The first component of fitness is cardiorespiratory. This is achieved through aerobic exercise. Aerobic exercise refers to exercise that keeps the heart beating at a higher rate than normal for an extended period of time (20-30 minutes). This is the easiest type of exercise because all that is really required is a good pair of shoes. Taking a 30 minute walk three times a week is all that is needed to burn fat and lead to other health benefits. Other aerobic activities that require more equipment and/or a special place to do it include running, biking, aerobics, and swimming. Playing sports like tennis and basketball can also provide some aerobic benefit.
     
     

   • The second component of fitness is strength and muscular endurance. A person who has more muscle is going to burn more calories. This means that adding muscle will help even when a person is lying down. Strength training usually requires weights. However, a person can do push-ups and sit-ups to obtain some of the benefit of weight training. There are many different types of exercise a person can do to increase strength. If there are students who are genuinely interested in starting a strength program, a trainer may want to contact a fitness trainer in the area to see if she would be willing to provide additional instruction. Alternatively, there may be classes offered through different community agencies that a student could attend. There are also several fitness programs on television that can be taped.
     
     

   • The final component of fitness is flexibility. Flexibility is improved by doing basic stretching. Flexible muscles and joints are less likely to get injured while engaging in physical activity. There are several types of flexibility exercises, and they often are part of aerobics or strength training. Use similar resources mentioned with strength training to teach specific flexibility exercises.
     
     

3. The information contained in number 2 dealt specifically with exercise programs, but there are many ways a person can become more active without engaging in a fitness program. Ask the students if they can think of any.

   • Use stairs instead of the elevator.

   • Park in a place that requires you to walk farther.

   • Walk or ride a bike to work.

   • Walk to the next bus stop.

   • Go window shopping (but do not stop to look very long).

   • Take a dog for a walk.

   • Use your 15-minute break at work to go for a walk.

   • Do a few push-ups or sit-ups during commercials.

   • House work and yard work burn calories.

      Abdo, J. The benefits of fitness. www.healthy.net/library/articles/abdo/benefits.htm.

      Bogle, D. (1997). Principles of exercise. www.fitnesslink.com/program/principl.htm.

SIGNS OF GENERALIZATION
Students start and maintain an exercise program. Students engage in activities that help them to be more physically active.

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