 Why is regular physical activity important?  Make a list of physical activities you enjoy.  Make a separate list of physical activities you would like to try, and where you think you can find access to these activities.

Setting Goals for a Healthy Lifestyle

 Physical fitness is the ability to carry out daily tasks easily and have enough energy left to respond to unexpected demands.  Health related fitness ◦ Body composition, muscular strength & endurance, flexibility, and cardio respiratory endurance  Skill related fitness ◦ Agility, reaction time, coordination, speed, balance, and power

 Helps reduce fatigue and muscle stiffness  Boosts the immune system  Delays the onset of osteoporosis  Helps the body heal faster  Increases the functioning of many systems in the body  Helps control weight

 Sedentary lifestyle - a lifestyle that requires little or no movement or exercise  Metabolism - process by which your body gets energy from food  Calories - potential energy value from food and is measured in units of heat ◦ 1 pound of fat = 3,500 calories ◦ Excess calories are stored as fat

 Benefits to Mental Health ◦ Reduces stress and muscle tension ◦ Stimulates the creative centers in the brain ◦ Builds self-esteem  Benefits to Social Health ◦ Learn about cooperation and teamwork ◦ Meet new people on a team or at the gym

 Aerobic Exercise ◦ vigorous activity in which oxygen is taken in for at least 20 minutes at a time ◦ Jogging, aerobic classes, swimming  Anaerobic Exercise ◦ intense bursts of activity in which the muscles work so hard that they produce energy without oxygen ◦ Sprinting, fast break in basketball, football

 Isometrics - uses muscles tension with little or no movement of the body part  Isotonics - combines muscle contractions with repeated movements  Isokenetics - involves resistance through an entire range of motion

Important VocabularyFinding Success  Lifelong fitness: the ability to stay healthy and fit as you age  FITT Formula: frequency, intensity, time, and type of an exercise routine  In order to plan a successful fitness program, you must: ◦ Define your short-term and long-term goals ◦ Start your program ◦ Be realistic! ◦ Monitor your progress ◦ Change as needed

 Cross training - a variety of activities to work different body systems and prevent boredom  Overload - to benefit from exercise you must work the body harder than it is normally worked  Progression - a gradual increase in overload to achieve a higher level of fitness  Specificity - certain exercises and activities to improve particular areas of health-related fitness; activities that are specific to your sport.

Warm-Up 5 – 10 Minutes Slowly move muscles to be used in workout. Stretch 5 – 10 Minutes Stretch muscles to be used in workout. Cardio- respiratory 20 – 30 Minutes Exercise in target heart rate range. Strength/E ndurance 30 – 45 Minutes Exercises such as weightlifting. Cool- Down 5 – 10 Minutes Move muscles that were used in the workout. Stretch 5 – 10 Minutes Stretch muscles used in the workout.

 Most common injuries are that occur from exercise are to the muscular and skeletal systems.  Minor Exercise-Related Injuries ◦ Muscle cramps- is a spasm or sudden tightening of a muscle; muscle irritation within the muscle from being tired, overworked or dehydrated. ◦ Strain - muscle is being overworked ◦ Sprain - injury to tissues surrounding a joint; ligaments connect bone to bone; strong, cord-like bands that can be stretched or torn.

 R.I.C.E procedure is a method for treatment for the injuries above ◦ Rest, Ice, Compression, and Elevation  Major Exercise-Related Injuries ◦ Fractures- any type of break in the bone; two parts of the bone have been separated ◦ Dislocations- when a bone slips from its normal position at a joint. ◦ Tendinitis- when the tendons, bands that connect muscle to bone, are stretched or torn

 Overexertion – an overworking of the body.  Heat cramps - muscles spasms that result from loss of salt and water through perspiration.  Heat exhaustion - overheating resulting in cold, clammy skin and shock symptoms  Heatstroke - the body loses its ability to rid itself of excess heat through perspiration  Frostbite - is a condition that results when the body tissue becomes frozen  Hypothermia - body temperature is dangerously low

 In groups, read each case study aloud.  Circle key points that promote the healthy behavior.  Underline key points that prohibit the healthy behavior.  On the lines provided, give advice for the person in the case study. Also make a note of what component of health they are struggling with.

 Anna has been a dancer for 8 years. She always enjoyed performing and hoped to make it a professional career. Last year, Anna fell during a routine and broke her ankle. She has made a full recovery but is extremely behind with her dancing. She is discouraged and has given up the drive to exercise. What can Anna do to motivate herself and possibly get back into dance?

 Greg and his brothers have never been physically active. He does not enjoy sports because he has never been exposed to them. He feels as though he may embarrass himself if he were to try out for the school team. Greg does enjoy being outdoors, but does not know what activities he can do in order to increase his physical fitness. What advice would you give Greg in order to start exercising?

 Lindsey is an only child. She enjoys playing the piano and painting. She has started to notice that she is not as flexible as she was when she was younger. Since she is not educated on how to increase her flexibility, Lindsey does not worry about improving it. What are some things Lindsey can do in order to increase her flexibility and overall physical health?

 Dianne does not enjoy physical activity. She is not interested in sports and finds going to the gym by herself to be boring. Rather than fitting in a workout, Dianne likes to hang out with her friends at the park. What is some advice you would give Dianne in order to motivate her to work out and improve her overall fitness?

 Ryan likes to find time for physical activity, however he does not have the means to do so at home. He lives too far away from the local gym and does not have equipment at home. Ryan is unaware of the other resources available to him around the community. What are some suggestions you would give Ryan?

 Tabitha has been an all-star basketball player since she was a young child. She continues to play on school and club teams. While she is an excellent shooter, she has a difficult time keeping up with the other players on the court. What would you tell Tabitha that she needs to work on? What are some exercises or activities that she can work on to improve this?