Unit 6: Nutrition and Physical Activity Lesson 6: Physical Activity and Health

Healthy Behavior Outcomes Engage in moderate to vigorous physical activity for at least 60 minutes every day. Regularly engage in physical activities that enhance cardiorespiratory endurance, flexibility, muscle endurance, and muscle strength. Follow a physical activity plan for healthy growth and development. Support others to be physically active.

Journal Entry pg 57 Describe what you think physical fitness means. Include things a person who is fit could do, as well as how their body would work and feel.

Physical Fitness Physical Fitness – The ability of the body to function at its best. Helps a person meet the demands of daily life and have energy Less tired and handle stress better

Components of Fitness Summarize under “Cardiorespiratory Fitness” pg 57 How well the heart and lungs supply oxygen to the body so the muscles can work. Cardio – heart Respiratory – lungs Also called aerobic fitness or aerobic capacity Examples of these activities are? Power walking, swimming, dancing…

Components of Fitness Summarize under “Muscular Strength” pg 57 Amount of force muscles can exert when they contract. Helps move the body more efficiently Support and protect joints and internal organs Examples of these activities are? Weight lifting, climbing, push-ups….

Components of Fitness Summarize under “Muscular Endurance” pg 57 How well the muscle can keep performing work or doing an activity. The key to doing an activity long enough to get the physical benefits Examples of these activities are? Running, rolling a wheelchair, swimming…

Components of Fitness Summarize under “Flexibility” pg 58 Ability of joints to move through a full range of motion Makes it less likely that muscles will be injured during physical activity. Increases blood flow Improves posture by preventing muscles from getting tight. Relieve stress Examples of these activities are? Dance, yoga, stretching, martial arts…

Cardiorespiratory Fitness Built by doing physical activities that challenge the heart and lungs. Aerobic activities Breathe harder and heart beats faster Move your large muscle groups (arms and legs) Help prevent heart disease, stroke, and diabetes. Lower blood pressure and cholesterol Lose or maintain weight and reduce stress

Building Aerobic Fitness: F.I.T. Frequency- how often you do the activity Intensity- how hard your body works (Heart rate) Time – duration; how long you do the activity each time

Find your heart rate following the steps below: pg 58 Feel for your pulse under the angle of the jaw using your index and middle finger. Do not use your thumb. Use very light pressure. Count your pulse for 6 seconds For 6 seconds – multiply by 10 (rate per minute) Then find your Target Heart Rate: Formula (60%-80% of max Heart rate) 220 – (your age) x .6 = low end of range 220 – (your age) x .8 = high end of range

Cardiorespiratory Fitness Continue. Frequency and Intensity contribute to aerobic fitness To gain health benefits: Aerobic activities at least 3 times a week for at least 30 minutes each time.

Write yours in the Gray on pg 58 What are some aerobic activities you enjoy doing?

Write yours in the gray on pg 58 What are some activities that would build muscular strength?

Write yours in the gray on pg 58 What are some activities that would build muscular endurance?

Write yours in the gray on pg 58 What are some physical activities that would increase flexibility?

Pick 4 reasons important to you to write under “class discussion” pg 58 Teens who participate in regular physical activity: Have a stronger heart and lungs (better cardiorespiratory fitness) Have stronger muscles and more endurance Are more flexible and less likely to be injured during activity Have less body fat and more likely to be a healthy weight Have more energy Sleep better Have a better chance of a healthy adult life

Write your answers under “Class Discussion” pg 58 What are 2 mental or social benefits of physical activity? How does being active help you feel and think your best?

Summarize the 4 most important to you under “class discussion” pg 58 Teens want to look good and feel good Regular physical activity helps you have more energy and handle stress better Reduces mood swings and depression Physical activity can help your grades by improving your memory and concentration Increase confidence and feel good about yourself Build friendships and meet social needs through team activities Fun way to connect and share with family/friends