1. Chapter 12: Physical Activity and Fitness
By: Marissa Moore, Baylee Shaw, and Gus Garcia

2. Warm-ups
What do you do for physical activity? What would help to improve it?
What would a full, successful workout look like to you?

3. Lesson 1: Benefits of Physical Activity
Physical Activity and Your Health
-The most important step to improving your health would be to begin living a physically active life.
-Physical Activity is any form of movement that causes your body to use energy, which benefits almost every system in your body along with your mental, emotional and social health.
-Physical activity is not just “working out,” but includes things like walking to school, cleaning, and playing games/sports with your friends.

4. Physical Benefits
Being active can improve your physical fitness, or the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.
The average teen should get 60 minutes of physical activity in a day to help improve your posture, strengthen your muscles and bones, and boost your energy level.
Exercise helps achieve specific fitness goals and potentially lose weight. This is purposeful physical activity that is planned, structured, and repetitive, and that improves or maintains physical fitness.
Physical activity helps create stronger and healthier cardiovascular, respiratory, and musculoskeletal systems which includes the heart, lungs, muscles, and bones.

5. Mental, Emotional, and Social Benefits
Being physically active and help stress relief, mood enhancement, better sleep, and improved self-esteem. (in depth pg. 320)
Living and active life helps to produce chemicals such as endorphins which can help the feeling of well-being, aid relaxation, and relieve physical pain.
Being active in a group is a great way to help motivate you to stick with your fitness program. It can also help learn skills with relationships such as teamwork, sportsmanship and self-esteem to help you get the confidence to meet more people.

6. Risks of Being Inactive
Someone who lives an inactive life may result in lives that are sedentary, or involving little physical activity.
Health problems resulting from being sedentary are an unhealthy weight gain, heart disease, type 2 diabetes, types of cancer, asthma and other breathing problems, osteoporosis, arthritis, psychological problems, and premature death.

7. Lesson 2: Improving Your Fitness Elements of Fitness
Cardiorespiratory endurance is 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.(mile)
Muscular strength is the amount of force your muscles can exert.(push ups)
Muscular endurance is the ability of your muscles to perform physical tasks over a period of time without tiring.(curl ups)
Flexibility is the ability to move your body parts through their full range motion.(Sit and reach)
Body composition is the ratio of fat to lean tissue in your body. having a low body fat can lower your chance of cardiovascular disease and other health problems.(height and weight)

8. Getting Fit Two ways to improve overall fitness:
Aerobic exercise which includes all rhythmic activities that use large muscle groups for an extended period of time; ex: jogging, swimming
this exercise is important for building cardiorespiratory endurance
Anaerobic exercise involves intense, short bursts of activity in which the muscles work so hard that they produce energy without using oxygen; ex: lifting weights, sprinting
this exercise helps improve muscular strength and endurance

9. Improving Muscular Strength and Endurance
3 anaerobic exercises to use resistance to work your muscles:
Isometric exercises use muscle tension to improve strength with little or no movement of the body part (Pushing against a wall)
Isotonic exercises combine movement of the joints with contraction of the muscles.(lifting weights, push ups, sit ups)
Isokinetic exercises exert resistance against a muscle as it moves through a range of motion at a steady rate of speed.(weight machines)
Increasing muscle mass boosts your metabolism which makes your body burn the energy you consume faster which makes weight control easier.

10. Improving Flexibility/ Exercise and Bone Strength
Stretching improves your flexibility,circulation, posture, and coordination as well as eases stress.
Exercise helps increase bone density and lowers the risk of osteoporosis
Weight-bearing exercise such as walking, dancing, and strength training are all good for strengthening bones.

11. Lesson 3:Planning a Personal Activity Program
Your Fitness Plan and Goals
It is a good idea to make a goal for yourself because it can help you get more motivated to get in shape.
Personal needs:
Things you might want to keep in mind when planning on becoming active are the price of equipment, areas around where you live that you can do activities, your schedule, your fitness level which may help you figure out which level you need to start at, your health, and your personal safety.

12. Types of Physical Activities
60 minutes of physical activity a day
Moderate-Intensity Physical Activities which include walking, climbing stairs, and doing chores/yardwork.
Aerobic Activities which include cycling, running, dancing, skating, and sports. You should go for at least three 20 minute sessions a week.
Strength Training which include rowing, skiing, pull-ups, push ups, and crunches which will develop muscle tone. You should go for at least three minute sessions a week.

13. Principles of Building Fitness
Specifically is choosing the right types of activities to improve a given element of fitness.
Overload means exercising at a level that’s beyond your regular daily activities.
Progression means gradually increasing the demands on your body which you can do by working harder or longer as you go more and more sessions.
Regularity means working out on a regular basis. You need to work out at least times a week to maintain your fitness level.

14. Stages of Workout
Warm-Up is a gentle cardiovascular activity that prepares the muscles for work. This increases blood flow by doing things like walking, jogging and stretching.
The workout is the part of the an exercise session when you are exercising at your highest peak.
When working out try to use the F.I.T.T. formula Which is Frequency of your workouts(3 sessions per week with rest days), Intensity of your workouts, Type of activity, and Time of workouts(20-30 minnutes).
A Cool Down is a low level activity that prepares your body to return to a resting state.

15. Tracking Your Progress
By tracking your progress, this can show your change over time which can help your self confidence. You can do this in a fitness journal
Something important to put in this journal is your resting heart rate which is the number of times your heart beats per minute when you are not active. You do this by sitting quietly for five minutes and taking your pulse for 15 seconds. When you get your pulse you multiply it by 4 and that is your resting heart rate.

16. Lesson 4: Fitness safety
Fitness safety is using correct equipment for activity, watch out for others and terrain, warm-up before activity, perform at your skill level, and obey the rules.
Plan ahead and prepare for the weather, if not you could be in danger or frostbite, hypothermia, heat exhaustion, and heatstroke.
Minor injuries such as blisters, muscle cramps,,sprains, and swelling could be easily treated by P.R.I.C.E. (Protect. Rest. Ice. Compression. and Elevation.)
But major injuries such as fractures, Dislocations, or a concussion require medical care.

17. Warming up
Warm up: is a gentle cardiovascular activity that prepares the muscles for work
Warming up helps increase blood flow,delivering needed oxygen and fuel to your muscles
When warming up, exercise the muscle you will use for the activity you are preparing for

18. P.R.I.C.E.
Protect the affected area with a bandage or splint to prevent further injury
Rest the muscle or joint for at least a day. Avoid activities that cause pain or limping. Keep pressure off injured area til pain is gone.
Ice the affected area for 10 to 15 minutes 3 times a day for 2 days. If still swollen, go see your doctor
Compress the affected area to reduce swelling
Elevate the injured area to keep the swelling down, If possible raise it above the level or your heart.

19. Weather problems
Frostbite: Damage to the skin and tissues caused by extreme cold
Hypothermia: Dangerously low body temperature
Overexertion: overworking the body
Heat exhaustion: A form of physical stress caused by the body overheating
Heatstroke: Dangerous condition in which the body loses its ability to cool itself.

20. Major injuries
Fractures/broken bones: causes severe pain, swelling, bruising, or bleeding
Dislocations: This is when a bone pops out of its normal position in a joint
Concussion: This is an injury to the brain can result in severe headache, unconsciousness, or memory loss. A severe concussion can cause brain damage. Signs of brain damage include vomiting, confusion, seizures, or weakness on side of the body.
If any of these symptoms occur seek medical help immediately.

21. Quiz 1.What does physical fitness mean?
2.How can physical exercise benifit you mentally?
3.How long should the average teen exercise everyday?
4.What 3 different body systems does exercise improve?
5.What are the social benefits of being active?
6.What are two risks of being inactive?
7.What does P.R.I.C.E. stand for?
8.What happens to the muscles when worked?
9.Name a weather problem
10. Name one major risk
Quiz

22. Answers
the ability to carry out daily task easily and have enough reserved energy
Exercise is natural mood enhancement, stress relief, helps with better sleep, and improve self esteem.
60 minutes
cardiovascular system(heart system), respiratory system(the lungs), and musculoskeletal system(muscles and bones)
making new or strengthen friendships through physical exercise
If they mention unhealthy weight gain, heart disease, type 2 diabetes, types of cancer, asthma and other breathing problems, osteoporosis(when bones become fragile), Arthritis, psychological problems, premature death.
Protect. Rest. Ice. Compress. Elevate.
They become stronger
frostbite, hypothermia, overexertion, heat exhaustion, or heat stroke.
fracture, broken bone, dislocation, or concussion.