1. Chapter 9
Physical Activity and Fitness

2. 1. What is Physical Activity?
Physical activity is any form of bodily movement that uses up energy.

3. 2. Definitions
Coordination - the smooth and effective working together of your muscles and bones. (How can we improve this?)
Balance - the feeling of stability and control over your body. (How can we improve this?)
Calories - units of heat that measure the energy available in foods. (physical activity helps to “use up” calories that could lead to unwanted extra pounds)

4. 3. What is the recommended amount of physical activity per day for teens?
Health experts advise teens to get 60 minutes of physical activity on most days. (It can be done all at once or divided into 10 or 15 minute bursts of activity.)

5. 4. How much physical activity (in minutes) do you average a day?
Make sure you write an honest answer for this question so that you get credit for it.

6. 5. Three Ways That Physical Activity Benefits Each Side of the Health Triangle
*helps you have more energy
*helps your heart and lungs work more efficiently
*strengthens your bones
*improves coordination and balance
*helps you sleep better and more soundly
*helps you maintain a healthy weight by burning calories

7. 5. (Continued) MENTAL-EMOTIONAL
*Activity helps you better handle stresses of everyday life.
*Raises self-esteem
*Helps you think more clearly and concentrate better in school.
Depression - a study from 2005 found that exercise is an effective way to treat mild to moderate depression. Thirty minutes of aerobic exercise 3 times a week for 12 weeks reduced symptoms of depression by about 50%. Exercise had the same effectiveness as antidepressants and therapy.

8. 5. (Continued) SOCIAL *Helps you to meet new people
*Improves your ability to work with others
*Demonstrates your willingness to join others of diverse culture, ethnicity and gender.

9. 6. According to the chart on p
6. According to the chart on p. 206, what five activities burn the most calories for a person who weighs 130?
Swimming - 590
Basketball Game - 472
Bicycling (average effort) - 472
Football (touch) - 472
Stair climbing - 472

10. 7. Definitions
Exercise: Planned physical activity done regularly to build or maintain one’s fitness
Physical Fitness: The ability to handle the physical demands of everyday life without becoming overly tired. .

11. Aerobic/Anaerobic Exercise
Aerobic Exercise: Rhythmic, nonstop, moderate to vigorous activity that requires large amounts of oxygen. (works your heart muscle and benefits your lungs)
Examples: stair climbing, swimming, running, biking, many forms of dancing
Anaerobic Exercise: Intense physical activity that requires little oxygen but uses short bursts of energy.
Examples: lifting weights, gymnastics, football, sprinting

12. 8. The Five Elements of Fitness
Heart and Lung Endurance - a measure of how efficiently your heart and lungs work when you exercise and how quickly they return to normal when you stop. (Endurance means “to last.”
Example: Step Test

13. 8. Elements of Fitness (continued)
Muscle Strength - a measure of the most weight you can lift or the most force you can exert at one time.
Example - pull-ups

14. 8. Elements of Fitness (continued)
Muscle Endurance - a measure of a muscle’s ability to repeatedly exert a force over a prolonged period of time.
Example - wall-sits

15. 8. Elements of Fitness (continued)
Flexibility - the ability of your body’s joints to move easily through a full range of motion.
Example - sit and reach

16. 8. Elements of Fitness (continued)
Body Composition - the ratio of body fat to lean body tissue, such as bone, muscle and fluid. (In other words, how much of your body composition is fat, muscle and other lean body tissue?)
Examples - skin-fold test, BMI

17. 9. What is the F.I.T.T Principle?
It is a method for safely increasing aspects of your workout without injuring yourself.
Frequency - how often you work different muscle groups.
Intensity - how hard you work different muscle groups.
Time - how long you spend per session.
Type - the kind of activity you choose to do (you should include aerobic and anaerobic activities)
Note: It is important to increase only one aspect at a time.

18. 10. Cross-Training
Cross-Training is switching between different activities and exercises on different days.

19. 11. What Are Resting Heart Rate and Target Heart Rate?
Resting Heart Rate - the number of times your heart beats per minute when you are relaxing. (Take your pulse at the very beginning of the workout session)
Normal Resting HR - 60 to 100 beats per minute
A well-trained athlete may have a resting HR of 40 beats per minute

20. 11. Target Heart Rate/ 12. How do you figure target HR?
11. The range of numbers between which your heart and lungs receive the most benefit from a workout.
minus your age = Maximum Heart Rate
Target heart rate is 60% - 80% of your maximum HR
Maximum HR X .60 = lower end of target heart rate zone
Maximum HR X .80 = upper end of target heart rate zone

21. 13. With What Should Every Exercise Session Begin?
Warm-Up: a period of low to moderate exercise to prepare your body for more vigorous activity. (This helps to prevent injuries to muscles, joints and connective tissue.)
A warm-up should last about 10 minutes and include light aerobic exercise to get blood flowing. Complete the warm-up with simple stretches.

23. 14. What is a Cool-Down?
A cool-down is a period of low to moderate exercise to prepare your body to end a workout session. (This helps return blood circulation and body temperature to normal.)
A cool-down should last about 10 minutes and include gentle stretching exercises.

24. 15. Why Is It Important For an Athlete to do Conditioning Before Beginning Participation in a Sport?
Conditioning - regular activity and exercise that prepares a person for a sport. Conditioning helps a person get his/her body ready to participate in sporting events.

25. Consume water before and during the event. Avoid energy drinks!
16. What foods are good to eat before an athletic game or event? What beverage should be consumed before and during the event?
Eat carbs before the event - whole grains, fruits and vegetables. Avoid foods high in simple sugars like candy bars which only offer a brief burst of energy.
Consume water before and during the event.
Avoid energy drinks!

26. 17. Describe the P.R.I.C.E. formula for treating injuries.
The P.R.I.C.E. method is used to treat strains, sprains and muscle soreness.
Protect - try not to move the injured area.
Rest - don’t use the injured area.
Ice - use an ice pack.
Compress - put pressure on the injured area using an elastic bandage to reduce swelling and give support.
Elevate - keep the injured part above the level of the heart.

27. 18. What can be done to prevent dehydration and heat exhaustion?
Dehydration - condition caused by excessive water loss.
Heat Exhaustion - an overheating of the body that can result from dehydration. (symptoms: dizzy, headache, clammy skin)
Both of these conditions can be prevented by drinking plenty of water before, during and after activity.

28. THE END