© 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. © 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. Personal Health and Physical Activity Chapter 10

© 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. © 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. Keeping Teeth and Gums Healthy Tooth brushing Flossing Fluoride Diet Mouth guards when playing sports

© 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. © 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. Health Goal #44: I Will Get Adequate Rest and Sleep There are two kinds of sleep REM and non-REM The amount of sleep needed varies from person to person First- to second-graders sleep hours Six-graders average 9-10 hours Adolescents require extra sleep due to the demands of a busy lifestyle Sleep is a state of deep relaxation

© 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. © 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. Need for Sleep Young people who are not getting enough sleep lack the concentration needed to perform well in school Sleep is needed to restore physical, emotional, and mental energy and is critical to growth Inadequate sleep can result in: Increased risk of unintentional injuries and death Low grades and poor school performance Negative moods Increased use of stimulants

© 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. © 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. Getting Adequate Sleep and Rest Establish a regular time to go to bed and rise in the morning Quiet activities such as reading or taking a bath can help Nightly rituals prepare the body for sleep Having a quiet environment and a comfortable bed are necessary for a good night’s sleep

© 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. © 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. Health Goal #45: I Will Participate in Regular Physical Activity Physical activity is any bodily movement produced by skeletal muscles that results in energy expenditure The lack of physical activity in the U.S. is a serious problem More than 1/3 of high school students do not participate in regular physical activity (Grunbaum et al., 2002), resulting in higher obesity levels Obesity has doubled in young people since 1980 (National Center for Chronic Disease Prevention and Health Promotion, 2000)

© 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. © 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. Health Benefits of Regular Physical Activity Decreases risk of: –Premature death –Cardiovascular disease –Type 2 diabetes –High blood pressure –Colon cancer –Feelings of depression and anxiety - Weight control -Building and maintaining bones, muscles, and joints -Older adults become stronger and able to move without falling - Promoting psychological well-being Helps with :

© 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. © 2005 by The McGraw-Hill Companies, Inc. All Rights reserved.

Physical Activity Guidelines Adolescents should engage in 3 or more sessions/week of physical activity at moderate to vigorous exertion minutes or more per session is recommended All adolescents should be physically active daily due to play, games, sports, work, transportation, recreation, or planned exercise (Corbin & Pangrazi, 1998)

© 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. © 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. Health Goal #46: I Will Follow a Physical Fitness Plan Design a Physical Fitness Plan Contract Use the F.I.T.T. formula Include a warm-up and cool-down Include aerobic exercise to improve cardiorespiratory endurance and body composition Include resistance exercises to develop muscular strength and endurance Include static stretching exercises to develop flexibility

© 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. © 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. Health Goal #47: I Will Develop and Maintain Health-Related Fitness 1.Cardiorespiratory fitness 2.Muscular strength 3.Muscular endurance 4.Flexibility 5.Body composition Health-related fitness is the ability of the heart, lungs, muscles, and joints to function at optimal capacity

© 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. © 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. Types of Exercise Planned, structured, and repetitive bodily movements done to improve the components of physical fitness Aerobic (using oxygen continually for an extended time) Anaerobic (high-intensity activity producing lactic acid) Isometric (static muscle contractions against immovable objects) Isotonic (progressive range-of-motion resistance activity) Isokinetic (computerized dynamometers that accommodate the speed of the muscles)

© 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. © 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. The F.I.T.T. Formula F = frequency (how often) I = intensity (how hard) T = time (how long) T = type (what kind)

© 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. © 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. Cardiorespiratory Fitness The ability of the circulatory and respiratory systems to supply oxygen during sustained physical activity

© 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. © 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. Benefits of Cardiorespiratory Endurance Helps the heart and lungs function more efficiently Improves metabolic rate Promotes healthful aging Improves insulin sensitivity Improves the muscles’ ability to use lactic acid Increases the level of high- density lipoproteins, decreasing low-density lipoproteins Improves the function of the immune system Protects against some types of cancer Improves psychological well-being

© 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. © 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. Cardiorespiratory Fitness Program Frequency: 3-5 times/week Intensity: Exercise Target Heart Rate (220 – age x 75%= Exercise Intensity) Time: minutes Type: prolonged activity using large muscles without stopping Include warm-up and cool-down

© 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. © 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. Muscular Strength and Endurance Muscular strength is the maximum amount of force a muscle can produce in one effort Muscular endurance is the ability of the muscles to perform repetitively

© 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. © 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. Benefits of Muscular Strength and Endurance Helps with everyday tasks/routines Helps maintain correct posture Reduces the risk of low back pain Reduces the risk of being injured Helps a person enjoy physical activities without tiring Improves body composition by increasing muscle mass and decreasing fat tissue Improves self-image because muscles are firm/tone Keep bones dense and strong Makes the surface of joints less susceptible to injury

© 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. © 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. Muscular Strength and Endurance Program Frequency: 2-4 days/week with a day of rest in- between Intensity: Ability to perform 3 sets of 8-12 reps (lower reps/higher resistance for strength and higher reps/lower resistance for endurance Time: Perform 3 sets of reps Type: Exercises that provide resistance on the body

© 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. © 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. Flexibility: Frequency: 2-3 times/week Intensity: Moderate strain Time: seconds per stretch Types: –Static –Ballistic Ability to bend the joints through the full range of motion

© 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. © 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. Body Composition High ratio of lean tissue to fat tissue in the body Overfat is having too high a percentage of body fat

© 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. © 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. Benefits of Healthful Body Composition Reduces the risk of obesity Reduces the risk of coronary heart disease Reduces the risk of developing diabetes Reduces the risk of developing high blood pressure Reduces the risk of having a stroke Improves appearance and self- image

© 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. © 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. Developing a Program to Improve/Maintain a Healthful Body Composition Frequency: 3-5 days/week of physical activity Intensity: Perform at Target Heart Rate Time: minutes, with greater duration resulting in larger caloric burn Type: Aerobic in nature

© 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. © 2005 by The McGraw-Hill Companies, Inc. All Rights reserved. Health Goal #50: I Will Prevent Physical Activity-Related Injuries and Illnesses 1.Warm-up 2.Cool-down 3.Specificity 4.Overload 5.Progression 6.Fitness reversibility Training principles are guidelines to follow to obtain maximum fitness benefits and reduce the risks of injuries/illnesses