1. Physical Activity and Your Health
What kinds of physical activities do you enjoy?
Whatever your preference, regular physical activity enhances your health.

2. What Is Physical Activity?
Different Forms of Physical Activity
Physical activity may be purposeful, such as when you exercise or play sports.
It may also occur as part of your regular routine—for example, when you wash the car or take the dog for a walk.
any form of movement

3. What Is Physical Activity?
What Is Physical Fitness?
Many forms of physical activity
can improve your level of
physical fitness.
Maintaining a high level of
physical fitness:
Gives you a sense of total well-being.
Is an important lifelong health goal.

4. What Are the Benefits of Physical Activity?
Benefits to Physical Health
Regular physical activity can:
Reduce chronic fatigue and stiffness.
Make your body stronger, increase your energy, and improve your posture.
Strengthen your muscles and bones and help reduce the risk of many serious diseases.

5. What Are the Benefits of Physical Activity?
Effects of Physical Activity on Body Systems
Regular physical activity strengthens the heart muscle.
This allows the heart to pump blood more efficiently.
Cardiovascular System
Respiratory System
Nervous System

6. What Are the Benefits of Physical Activity?
Benefits to Mental/Emotional Health
Helps reduce stress
Allows you to manage anger or frustration in a healthy way
Improves your mood and decreases your risk of depression
Helps you look and feel better
Reduces mental fatigue (a reliable indicator of dehydration)
Contributes to a positive self-concept
Gives you a “can-do” spirit when faced with new challenges

7. What Are the Benefits of Physical Activity?
Benefits to Social Health
Physical activity:
Builds self-confidence, which helps you cope better in social situations, such as when you meet new people.
Gives you the opportunity to interact and cooperate with others.
Helps you manage stress, which can enhance your relationships with others.

8. Risks of Physical Inactivity
Statistics on Physical Activity
The Centers for Disease Control and Prevention (CDC) has
found these troubling facts about U.S. high school students:
More than 35 percent of teens do not participate regularly in vigorous physical activity.
Participation in regular physical activity declines between ninth and twelfth grade: from 73 percent to 61 percent.
Only 29 percent of teens attend a daily physical education class.

9. Risks of Physical Inactivity
What Is a Sedentary Lifestyle?
Many teens have a sedentary lifestyle. Teens may spend much of their time watching TV, playing video games, or working on the computer rather than being physically active.

10. Risks of Physical Inactivity
Negative Effects of a Sedentary Lifestyle
Unhealthful weight gain, which is linked to several potentially life-threatening conditions, including cardiovascular disease, type 2 diabetes, and cancer
An increased risk of osteoporosis
A reduced ability to manage stress
Decreased opportunities to meet and form friendships with active people who value and live a healthy lifestyle
a condition that results in porous, fragile bones

11. Risks of Physical Inactivity
Healthful Alternatives to Sedentary Activities

12. Physical Activity and Weight Control
What Is Metabolism?
Understanding metabolism can help you maintain a healthy weight.
Food’s energy value is measured in units of heat called calories. Additional calories must be burned through physical activity or they will be stored in the body as fat.
When you are physically active, your metabolic rate rises and your body burns more calories than when it is at rest.
To stay within a healthy weight range, it’s important to develop good eating habits and be physically active on a regular basis.

13. Fitting Physical Activity into Your Life
Lifelong Physical Activities
Health professionals recommend that teens incorporate 60 minutes of moderate physical activity into their daily lives.
Activities that get you moving count toward your daily total.
Some examples of lifelong activities include hiking, swimming, golfing, biking, racquetball, tennis, and bowling.

14. What Are the Benefits of Physical Activity?
Effects of Physical Activity on Body Systems
Regular physical activity makes the respiratory system work more efficiently.
It allows you to inhale larger amounts of air and the muscles used in respiration don’t tire as quickly.
Cardiovascular System
Respiratory System
Nervous System

15. What Are the Benefits of Physical Activity?
Effects of Physical Activity on Body Systems
Physical activity helps you respond more quickly to stimuli.
This improves your reaction time.
Cardiovascular System
Respiratory System
Nervous System
Getting too little sleep will disrupt the nervous system, which may result in the inability to concentrate

16. Setting Physical Activity Goals
Getting Started
The Physical Activity Pyramid provides suggestions about how to divide your time when doing various types of physical activity.

17. Setting Physical Activity Goals
Moderate-Intensity Physical Activities
About 30 minutes per day
Examples: Walking, climbing stairs, gardening or yard work, walking a dog, and housecleaning

18. Setting Physical Activity Goals
Aerobic Activities
3–5 days per week (20–60 minutes per session)
Examples: Cycling, brisk walking, running, dancing, in-line skating, playing basketball, and cross-country skiing

19. Setting Physical Activity Goals
Anaerobic Activities
2–3 days per week (all major muscle groups)
Examples: Biceps curl, push- ups, abdominal curl, bench press, calf raise, and shoulder press

20. Setting Physical Activity Goals
Flexibility Activities
2 or more days per week (all major joints)
Examples: Side lunge, step stretch, hurdler stretch, calf stretch, and yoga stretches

21. Setting Physical Activity Goals
Sedentary Activities
Do infrequently.
Examples: Watching television, talking on the phone, playing computer games, and surfing the Internet

22. Choosing Activities Determining Factors
Factors that may affect your decision making include:
Cost: Think about what you can afford.
Where you live: Choose activities that you can do locally.
Your level of health: Consider health conditions.
Time and place: Build your program into your daily routine.
Personal safety: Avoid going through unsafe areas.
Comprehensive planning: Address all five areas of fitness.

24. —the ability to move a body part through a full range of motion
Elements of Fitness
Five Areas of Health-Related Fitness
To have total fitness, you need to take into account the five areas of health-related fitness.
Cardiorespiratory endurance
Muscular strength
Muscular endurance
Flexibility
Body composition
—the ability to move a body part through a full range of motion
—the ratio of body fat to lean body tissue

25. Elements of Fitness Improving Fitness Through Exercise
When you know your strengths and weaknesses, you can take steps to improve your physical fitness through exercise.

26. Elements of Fitness Measuring Cardiorespiratory Endurance
Cardiovascular health depends on maintaining good cardiorespiratory endurance. The three-minute step test can be used to measure your cardiorespiratory endurance.

27. Elements of Fitness Measuring Muscular Strength and Endurance
You need muscular strength for activities that involve lifting, pushing, or jumping, and muscular endurance to perform such activities repeatedly.
People with good muscular strength and endurance often have better posture and fewer back problems.

28. Elements of Fitness Measuring Flexibility Being flexible can:
Increase your athletic performance.
Help you feel more comfortable, and reduce the risk of muscle strains and other injuries.

29. Elements of Fitness Measuring Body Composition
The “pinch test” is a common method of determining body composition.
A skinfold caliper is used to measure the thickness of fat on three to seven different parts of the body.
The average of the measurements is then calculated to estimate the total proportion of body fat.

30. Improving Your Fitness
Categories of Physical Activities
You can choose from many different physical activities and
exercises to improve your fitness level, but most fall into one
of two categories:
Aerobic exercise
Examples: Running, cycling, swimming, and dancing
Anaerobic exercise
Examples: Running a 100-meter dash and lifting weights

31. Improving Your Fitness
Improving Cardiorespiratory Endurance
When you do aerobic exercises, your heart rate increases and
your heart sends more oxygen to your muscles to use as
energy.
Don’t force yourself to continue an aerobic activity if you become exhausted.
Before beginning a fitness program, consult a health care professional.

32. Improving Your Fitness
Improving Flexibility
When you have good flexibility, you can easily bend, turn, and stretch your body.

33. Improving Your Fitness
Improving and Maintaining Bone Strength
The health behaviors you engage in relating to physical activity
and nutrition can affect the health of your skeletal system now
and later in life.
Calcium found in dairy products and certain green vegetables is essential for building strong bones.
Resistance training and weight-bearing activities can also help increase bone mass and strengthen your skeletal system.

34. Setting Physical Activity Goals
Set Realistic Fitness Goals
To meet the U.S. Department of Agriculture (USDA) recommendations, teens should get 60 minutes of physical activity every day. This may include activities ranging from participating in physical education classes and playing sports to doing household tasks.

35. Choosing Activities Cross Training
Engaging in a variety of physical activities to strengthen different muscle groups is known as cross training. Jumping rope, swimming, jogging, and cycling are good cross-training activities for athletes.

36. Basics of a Physical Activity Program
Three Principles of Effective Fitness Programs
Overload builds muscular strength and contributes to overall fitness.
It is achieved by increasing repetitions or by doing more sets (groups of 6 to 12 repetitions) of an exercise.
Overload
Progression
Specificity
—working the body harder than it is normally worked

37. Basics of a Physical Activity Program
Basic Physical Activity Stages
To gain the most benefit from an exercise program, you’ll want
to include three basic stages for each activity.
Warm-up
Workout
Cool-down

38. Basics of a Physical Activity Program
The Warm-Up
The warm-up is the first stage in any
physical activity routine.
Begin by taking a brisk walk to raise your body temperature.
Then, slowly stretch large muscles to increase their elasticity and reduce the risk of injury.
Perform the physical activity slowly for about five minutes.

39. Basics of a Physical Activity Program
The Workout
To be effective, the activity needs to follow the F.I.T.T. formula.

40. Basics of a Physical Activity Program
The Cool-Down
Begin the cool-down by slowing down the activity.
Continue the activity at this slower pace for about five minutes.
Then, stretch for five minutes.

41. Monitoring Your Progress
Fitness Journal
To monitor your progress, keep a fitness journal. In your journal, list your goals and note the frequency, intensity, duration, and type of each activity in which you participate.

42. Monitoring Your Progress
Resting Heart Rate
Your resting heart rate can also be used to evaluate your progress. A resting heart rate below 72 indicates a good fitness level.

43. Basics of a Physical Activity Program
Three Principles of Effective Fitness Programs
To achieve progression:
Increase the number of repetitions or sets or,
Increase the amount of time spent doing the activity.
Overload
Progression
Specificity

44. Basics of a Physical Activity Program
Three Principles of Effective Fitness Programs
To achieve specificity
perform:
Resistance training to build muscular strength and endurance.
Aerobic activity to improve cardiorespiratory endurance.
Overload
Progression
Specificity

45. Training and Peak Performance
Keeping Fit
The first step in becoming fit is to
take good care of your body.
Eat nutritious foods and drink plenty of fluids, especially water.
Get adequate rest.

46. Training and Peak Performance
Training Program
The next step in improving fitness often involves beginning a training program for your chosen activity.

47. Training and Peak Performance
Nutrition and Hydration
Food provides the energy necessary for peak performance.
Equally important is hydration.
When you are adequately hydrated:
You are more alert and focused.
Your reaction time is faster.
Your muscles are less likely to cramp.
Your endurance is greater.

48. Training and Peak Performance
Adequate Rest
Sleep, which helps your body rest and reenergize, is also essential for any training program.
On average, teens need 8 to 10 hours of sleep every night to function at their best.
Getting too little sleep can disrupt the nervous system, causing slowed reaction time, lack of concentration and forgetfulness, irritability, and even depression.

49. Training and Peak Performance
Avoiding Harmful Substances
Avoiding harmful substances such as tobacco, alcohol, anabolic steroids, and other drugs is another part of maintaining an athletic training program.

50. Training and Peak Performance
Anabolic Steroids
Some athletes take anabolic steroids to increase muscle mass
and enhance performance.
Effects of anabolic steroids:
Increased risk of cancer and heart disease
Sterility
Skin problems
Unusual weight gain or loss
Sexual underdevelopment and dysfunction
Violent, suicidal, or depressive tendencies
—chemicals similar to testosterone, can cause acne and hair loss

51. Training and Peak Performance
Why You Shouldn’t Use Anabolic Steroids
It is illegal to use anabolic steroids without a prescription.
Those who test positive for steroid use are disqualified from competitions.
Abstinence is the best choice when it comes to the use of steroids.

52. Avoiding Harmful Substances
Nutritional Supplements
Nutritional supplements are nonfood substances that contain one or more nutrients that the body needs, such as vitamins or minerals.
A health care provider can advise you about whether you need this type of supplement.
High doses, or megadoses, of a nutritional supplement can be harmful.

53. Safety First! Practice Safety You can reduce your risk of injury by:
Visiting a health care professional for a health screening before beginning a new activity.
Using the proper safety equipment for your chosen activity.
Being alert to the surrounding environment, including other players and spectators.
Playing at your skill level and knowing your physical limits.

54. Safety First! More Tips on Practicing Safety
You can also reduce your risk of injury by:
Staying within areas that have been designated for physical activities.
Obeying all rules and restrictions.
Practicing good sportsmanship.

55. Safety First! Personal Safety
Choose a well-used area during daylight hours to jog.
Wear reflective clothing for nighttime physical activity.
Be aware of the effects of weather.

56. Safety First! Using Proper Equipment
Before you begin any new physical activity:
Learn to use the equipment involved.
Check the equipment to make sure that it fits and is in good condition.
Wear the recommended safety gear.

57. Safety First! Choosing Proper Athletic Gear
Wear a helmet when bicycling, skateboarding, or skating.
In general, choose comfortable, nonrestrictive clothing.
Athletic shoes should be comfortable and should have a cushioned heel, good arch support, and ample toe room.

58. Weather-Related Risks
Risk Factors
Taking your physical activity
routine outdoors can be a great
change of pace, but some weather-
related health problems need to be
taken into consideration.
Factors such as wind, humidity, and air pollution can increase your risk of injury or illness.
You also should pay attention to weather warnings.

59. Weather-Related Risks
Hot-Weather Health Risks
Two concerns during hot weather:
Dehydration or excessive loss of water from the body
Poor air quality

60. Weather-Related Risks
Hot-Weather Health Risks
Many hot-weather health problems are related to overexertion.
Heat exhaustion is caused by overexertion in a hot, humid atmosphere.
Overexertion
Heat Cramps
Heatstroke

61. Weather-Related Risks
Hot-Weather Health Risks
Heat exhaustion may be preceded or accompanied by heat cramps.
If symptoms are severe, or if vomiting occurs, get medical help immediately.
Overexertion
Heat Cramps
Heatstroke

62. Weather-Related Risks
Hot-Weather Health Risks
Continuing to exercise with the symptoms of heat exhaustion and dehydration can lead to heatstroke.
This causes hyperthermia, a sudden increase in body temperature, which can be life-threatening.
Overexertion
Heat Cramps
Heatstroke
the condition in which the body is unable to rid itself of excessive heat through perspiration

63. Weather-Related Risks
Cold-Weather Health Risks
When participating in cold
weather activities:
Dress in three layers to keep warm.
Start slowly and be sure to warm up your muscles.
Stay hydrated.

64. Weather-Related Risks
Types of Cold-Weather Health Risks
Frostbite requires professional medical treatment.
You can avoid frostbite by dressing warmly and covering all exposed skin.
An early warning sign of frostbite is called frostnip.
Frostbite
Hypothermia
condition when body tissues become frozen

65. Weather-Related Risks
Types of Cold-Weather Health Risks
When hypothermia occurs, the body loses the ability to warm itself.
Because hypothermia can lead to death, it requires immediate medical attention.
Frostbite
Hypothermia

66. Weather-Related Risks
Protecting Yourself from Sun and Wind
Windburn occurs when skin is exposed to freezing wind, causing it to become red, tight, and sore to the touch.
The sun’s UV rays cause sunburn, a burning of the outer layers of the skin. A cataract is caused in part by sun exposure.
Repeated or prolonged exposure to the sun speeds the skin’s aging process and increases your risk of developing skin cancer.

67. Minor Injuries
Types of Minor Injuries
Muscles are often sore 24 to 48 hours
after a strenuous workout.
Other minor injuries that affect the
skeletal or muscular systems include:
Muscle Cramps—sudden tightening of a muscle
Sprain—injury to the ligament around a joint
Strain—condition caused by damaging a muscle or tendon
Too much stress on a joint or muscle often results in an injury to the muscular and skeletal systems

68. Minor Injuries Treatment for Minor Injuries
Warming up is an effective strategy for preventing these accidental injuries.
Muscle cramps can be relieved through light massage.
An effective response strategy for these minor accidental injuries is C.E.M. procedure.
Compression
Movement
Elevation

69. Major Injuries Symptoms of Major Injuries
Extreme pain may signal that you have a major injury.
If you experience extreme pain, numbness, or disorientation or hear a “cracking” sound during a fall, get appropriate medical treatment immediately.

70. Major Injuries Types of Major Injuries
A fracture causes swelling and often extreme pain, and it usually requires immobilization to heal properly. It may require clamps or screws to hold the parts of a bone in place while it heals.
Dislocations result when a bone is forced from its normal position at a joint.
Tendonitis is a condition in which the tendons are stretched or torn from overuse.
Concussions result from blows to the head and can cause swelling of the brain, resulting in unconsciousness or even death.