1. Physical Activity and Fitness
Chapter 12
Physical Activity and Fitness

2. Benefits of Physical Activity
Physical Activity- any form of movement that causes your body to use energy
Improves Physical Fitness- the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands
Exercise- purposeful activity that is planned, structured and repetitive and that improves or maintains physical fitness

3. Mental & Emotional Stress Relief Mood enhancement Better Sleep
Endorphins
Mood enhancement
Better Sleep
Improved Self-Esteem

4. Social Being part of a team Make new friends with similar interests
Spend more time with old friends

5. Being Inactive Sedentary- involving little activity
Unhealthful weight gain
Type 2 diabetes
Cancer
Osteoporosis
Psychological Problems
Premature Death

6. Elements of Fitness
Cardiorespiratory Endurance- the ability of your heart, lungs and blood vessels to send fuel and oxygen to your tissues during long periods of moderate to vigorous activity
Muscular Strength- the amount of force your muscles can exert
Muscular Endurance- ability of your muscles to perform physical tasks over a period of time without tiring

7. Elements of Fitness
Flexibility- the ability to move your body parts through their full range of motion
Body Composition- the ratio of fat to lean tissue in your body

8. Evaluating Your fitness
Cardio Endurance
3-minute step test
Muscular Strength & Endurance
Partial curl-ups
Right-Angle push-ups
Flexibility
Sit-and-reach

9. Getting Fit
Aerobic Exercise- includes all rhythmic activities that use large muscle groups for an extended period of time
Swimming
Running
Hiking
Kickboxing
Dancing
Cardio Endurance
Bone Strength

10. Getting Fit
Anaerobic Exercise- involves intense, short bursts of activity in which the muscles work so hard that they produce energy without using oxygen
Sprinting
Weight lifting
Isometric- no movement
Isotonic- movement of the joint with muscle contraction
Isokinetic- resistance through a steady range of motion
Muscular Strength
Muscular Endurance
Bone Strength

11. Principles of Building Fitness
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
Progression- gradually increasing the demands on your body
Regularity- working out on a regular basis

12. Stages of a Workout
Warm-Up- gentle cardiovascular activity that prepares your muscles for work
Increases in blood flow to specific muscles
Increases body temperature and heart rate
Should work the same muscles you’re going to use in your workout

13. Stages of a Workout
Workout- part of an exercise session when you are exercising at your highest peak
Frequency of workouts
Intensity of workouts
Type of activity
Time of workouts

14. Stages of a Workout
Cool-Down- low-level activity that prepares your body to return to a resting state
Allows your heart rate, breathing and body temperature to return to normal
Resting Heart Rate- number of times your heart beats per minute when you are not active
To check your resting heart rate; sit quietly for at least 5 minutes, take your pulse for 15 seconds then multiply by 4