Ch. 1 Physical Activity & Personal Fitness Lessons 1-4

PEBPE Standards PEBPE2.d
The learner will be able to integrate health & skill related fitness components into their daily activities. PEBPE5.c
The learner will show respect for the diversity, strengths, and weaknesses of other learners. PEBPE6.a
The learner will describe the role physical activity plays, in reducing the risk factor for disease, by maintaining appropriate health-related fitness components. PEBPE6.b
The learner will describe the life-long benefits of regular physical activity. PEBPE6.c
The learner will develop positive relationships with other students.

Ch. 1 Physical Activity & Personal Fitness KEY VOCABULARY Aerobic Anaerobic Cardiovascular disease Health Related Physical Fitness Metabolism Obesity Optimal Health Risk Factors Wellness TOPICS FOR THIS UNIT Introduction to the Fitness Industry Making Better Choice Personal Fitness Profile Comparing Wellness

Lesson 1: Physical Activity, Exercise, and Health The ABC’s of Personal Fitness. Any Body Can develop a plan to become and stay physically active for life. Be Aware of challenges you will face. Assess your level of physical fitness and your progress Learn about changes in personal habits Take responsibility for planning, developing, and maintaining a healthy and active lifestyle Designing a physical-activity and fitness program that can meet your individual needs throughout your life.

Lesson 1: Physical Activity, Exercise, and Health What is physical activity? Physical Activity: any movement that works the larger muscles of the body, such as arm, leg, and back muscles. Exercise: is physical activity that is planned, structured, and repetitive, and that results in improvements in fitness. Why are physical activity and exercise important? Physical Fitness: is the body’s ability to carry out daily tasks and still have enough reserve energy to respond to unexpected demands. Personal fitness. Personal Fitness: Total, overall fitness achieved by maintaining acceptable levels of physical activity, a healthy eating plan, and avoiding harmful substances.

Lesson 1: Physical Activity, Exercise, and Health Is a combination of physical, mental/emotional, and social well-beings. Wellness: Total health in all three areas.

Lesson 1: Physical Activity, Exercise, and Health Physical Health Benefits of Physical Health include. A higher energy level. Improved strength, flexibility, and muscle tone. Better heart and lung function. Healthier weight and reduced body fat. Improved coordination. More restful sleep. Physical Inactivity leads too. Heart Disease. High Blood Pressure Stroke Diabetes Certain forms of cancer, including colon cancer.

Lesson 1: Physical Activity, Exercise, and Health Mental/Emotional Health Personal Fitness improves mental health. Think more clearly and concentrate on work or school. Better handle the stress and challenges of everyday life. Experience high self-esteem, or feelings of self-confidence.

Lesson 1: Physical Activity, Exercise, and Health Social Health Personal Fitness improves social health. Develop and maintain friendships. Work well as part of a group. Effectively recognize and resolve conflicts. Playing sports teaches individuals how to resolve disagreements in a professional manor.

Lesson 1: Physical Activity, Exercise, and Health Methods for evaluating Health-Related Fitness Cardiovascular Fitness: Jumping Jacks Body Composition: Finger Pinch Test Flexibility: Zipper Stretch Muscular Strength: Push-ups Muscular Endurance: Wall Sit

Lesson 1: Physical Activity, Exercise, and Health Functional Fitness: Is a person’s physical ability to function independently in life, without assistance. People have a high levels of health and wellness and reduced risk of chronic problems. Healthy People 2010 and Fitness Skill-Related Fitness Health-Related Fitness

Lesson 2: Risk Factors and your behavior Personal Fitness and Risk Factors Quality long life is important. Risk Factors: Conditions and behaviors that represent a potential threat to an individual’s well-being. Factors you can’t modify Age Heredity Gender Factors you can modify Becoming Physically Active Practicing Healthful Eating Habits Avoiding Smoking and the use of Tobacco Products. Managing Stress in Your Life Add Chart on page 13 Diseases and risk factors

Lesson 3: Developing a positive Fitness Attitude Your Attitude Play a role on the decisions you make. Personal Beliefs shape your attitudes about physical activity Example: Exercise is boring I’ll Start watching what I eat when I get to be an adult. I don’t have time for breakfast in the morning I only need about 4 hours of sleep a night to function fully the next day. Peer Influence May create Positive or Negative attitudes towards physical activity. The Media

Lesson 3: Developing a positive Fitness Attitude A Commitment to Change Starts with your attitude. Make a Commitment. Adherence: the Ability to stick to a plan of action. Its your body and your responsibility. Be aware of your negative attitudes. You can change them. What’s the difference between commitment and adherence?

Lesson 3: Developing a positive Fitness Attitude Benefits of Personal Fitness Enhancement of Self-Esteem. Self-Concept: The view you have of yourself. Stress Reduction Exercise reduces blood pressure. Improvement in academic and Physical Performance Exercise improves concentration span and Energy Levels Increased Life Expectancy High Levels of Functional Health and Fitness

Lesson 4: Guidelines for getting started “Don’t put off ‘till tomorrow what you can do today!” Setting Fitness Goals Make a contract with yourself. Make a list of goals. Make a detailed schedule. Be patient. Enjoy it.

Lesson 4: Guidelines for getting started Setting Fitness Goals Cont. Choosing your physical Activities. Safe Enjoyable Realistic The Behavioral- Change Stairway Beginning to climb. Planning your journey. Staying on track. Staying at the top. Chart on page 26. Beginning to Climb The hardest step sometime is to move from not thinking about fitness to starting to think about fitness. Getting into the habit of exercising and eating healthy is hard at first. Identifying negative habits and what created them is a good start. Planning your Journey Developing a game plan, including setting goals and a realistic schedule. Ask yourself, “what are my goals.” Staying on Track This is the step people most often tend to fall backwards. Make up your mind to stick with your plan. Staying at the Top Work hard at finding new activities. Get your friends and family involved. This will help you stay motivated.

Lesson 4: Guidelines for getting started Physical Activity and Exercise Guidelines “The harder you work the greater the rewards to your health and fitness” Regular Physical Activity or Exercise Daily Activity and Exercise Moderate Physical Activity or Exercise Activity or exercise that ranges in light-to-borderline intensity. Vigorous Physical Activity or Exercise Activity or exercise that ranges from heavy to maximum intensity.

Lesson 4: Guidelines for getting started Jump Starting Your Personal Fitness Program In this course you will participate in a conditioning program that will allow you to experience the benefits of physical activity and regular exercise. The program will include health and skill-related fitness. Information from chapter one Glencoe: Foundations Of Personal Fitness. Health-Related Fitness Cardiovascular Walking Jogging Cycling Aerobic Dance Muscular Strength and Endurance Calisthenics Flexibility Stretching or range-of-motion activities.