Physical Activity and Fitness Chapter 12 Physical Activity and Fitness

Lesson 1 Physical activity benefits all aspects of your health. Physical activity – any form of movement that causes your body to use energy Physical fitness – the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands Exercise – physical activity that is planned, structured, and repetitive, and that improves or maintains physical fitness

Lesson 1 Continued Benefits of physical activity: Strengthens your bones and muscles Boosts your energy level Improves your poster Maintains a healthy weight Reduces your risk of many serious diseases Mental and emotional benefits of physical activity: Stress relief Mood enhancement Better sleep Improved Self-esteem

Lesson 1 Continued Social benefits of physical activity: Spend time with friends Make new friends Develop skills to improve relationships Increase self-esteem Give you confidence Manage stress Sedentary – involving little physical activity

Lesson 2 Five elements of fitness: Cardiorespiratory endurance – ability of your heart, lungs, and blood vessels to send fuel and oxygen to your tissues during long periods of moderate to vigorous activity Three-minute stress test Muscular strength – amount of force your muscles can exert Sit-ups Push-ups

Lesson 2 Continued Muscular endurance – ability of your muscles to perform physical tasks over a period of time without tiring Sit-ups Push-ups Flexibility – ability to move your body parts through their full range of motion Sit-and-reach

Lesson 2 Continued Body Composition – ration of fat to lean body tissue Water buoyancy Aerobic exercise – rhythmic activities that use large muscle groups for an extended period of time Anaerobic exercise – intense, short bursts of activity in which the muscles work so hard that they produce energy without using oxygen

Lesson 2 Continued Ways to use resistance to work your muscles: Isometric – muscle tension with little or no movement Isotonic – combine movement of the joints with contraction of the muscles Isokinetic – exercises exert resistance against a muscle as it moves through a range of motion at a steady rate of speed

Lesson 3 Moderate-intensity physical activities: Aerobic activities: Walking Climbing stairs Household chores Yard work Aerobic activities: Cycling Brisk walking Running Dancing Skating Cross-country skiing Most team sports

Lesson 3 Continued Strength training: Rowing Cross-country skiing Pull-ups Push-ups Cycling Running Skating

Lesson 3 Continued Flexibility exercises: Gymnastics Stretching Martial arts Ballet Pilates Yoga Specificity – choosing the right types of activities to improve a given element of fitness Overload – exercising at a level that’s beyond your regular daily activities

Lesson 3 Continued Progression – gradually increasing the demands on your body An exercise session has three stages: Warm-up – gentle cardiovascular activity that prepares the muscles for work Workout – when you are exercising at your highest peak Frequency Intensity Type of activity Time of workouts

Lesson 3 Continued Cool down – low-level activity that prepares your body to return to a resting state Resting heart rate – the number of times your heart beats per minute when you are not active

Lesson 4 Before beginning a physical activity program you should always get a medical screening. When exercising use the correct equipment: Wear well-fitting athletic shoes Wear socks to cushion your feet and keep them dry Choose comfortable non-binding clothes that are appropriate for the weather

Lesson 4 Tips for cold-weather activity: Cold weather risks: Warm up and cool down Cover your nose and mouth Drink plenty of fluids Cold weather risks: Frostbite – damage to the skin and tissues caused by extreme cold Hypothermia – dangerously low body temperature

Lesson 4 Continued Hot-weather risks: Overexertion – overworking the body Heat exhaustion – form of physical stress on the body caused by overheating Symptoms of heat-exhaustion: Heavy sweating Cold, clammy skin Dizziness, confusion, or fainting Weak, rapid pulse Cramps Shortness of breath Nausea or vomiting

Lesson 4 Continued Sun and wind hazards: Heatstroke – dangerous condition in which the body loses its ability to cool itself through perspiration Sun and wind hazards: Windburn Sunburn Skin cancer Eye damage

Lesson 4 Continued Minor injuries: Blisters Muscle cramps – sudden and sometimes painful contractions of the muscles Strains – overstretching and tearing a muscle or tendon Sprains – injuries to the ligaments around a joint Tendonitis – inflammation of the tendon

Lesson 4 Continued P.R.I.C.E. procedure: Protect the affected area Rest the injury for at least a day Ice the affected are for 10 to 15 minutes, three times a day Compress the affected area to reduce swelling Elevate the injured area above the heart

Lesson 4 Continued Major injuries: Fractures and broken bones Dislocations Concussion