1. Section 13.1 The Importance of Physical Activity Objectives
Explain some of the physical, psychological, and social benefits of physical activity.
Define the five components of fitness.
Describe five types of physical activity.

2. Myth Being thin is a sign of fitness.
Fact Appearance is not a good indicator of overall fitness. Thin people who do not exercise are likely to have poor heart, lung, and muscular fitness.
Identify another fitness misconception that teens may hold. Why do you think they have that misconception?

3. The Benefits of Physical Activity
• Any movement that requires your large muscle groups to work is considered physical activity.
Teens should spend 60 minutes or more each day performing some form of physical activity.
The changes that occur due to physical activity are beneficial to your body, your mind, and your social interactions.

4. Physical Benefits
Cardiovascular System Your heart and blood vessels receive the most benefits from regular physical activity.
Weight Maintenance Staying at a healthy weight can reduce your risk for developing diseases such as diabetes, heart disease, and certain cancers.
Bone Strength Your physical activities make your bones stronger and denser.
Balance and Coordination Physical activity improves your balance and coordination, which may, in turn, improve your athletic ability.

5. For: Updates on the health benefits of sports
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6. Psychological Benefits
During continuous exercise, your brain releases endorphins, chemicals that block pain messages from reaching your brain cells.
People who exercise regularly are likely to be more self-confident and focused, and have reduced stress levels.

7. Social Benefits Exercise is also an opportunity to have fun.
Physical activity can be a way to bond with family and friends or build new relationships.

8. The Components of Fitness
• Physical fitness means that you have the energy and strength to participate in a variety of activities.
There are five components of fitness:
cardiorespiratory endurance
muscular strength
muscular endurance
flexibility
body composition

9. Cardiorespiratory Endurance
Cardiorespiratory endurance means that your heart, blood vessels, and lungs are able to distribute nutrients and oxygen and remove wastes efficiently during prolonged exercise.
As the heart muscles become stronger, more blood is pumped with each beat.
The lungs become more efficient at delivering oxygen to the blood and removing carbon dioxide.

10. Muscular Strength
The capacity of a muscle or a group of muscles to produce force is called muscular strength.
The amount of weight you can lift is one measure of your muscular strength.

11. Muscular Endurance
Muscular endurance is the ability of your muscles to work for an extended time.
Developing muscular endurance requires repeated actions over an extended period of time.

12. Flexibility
The ability to move a joint through its entire range of motion is called flexibility.
This means that you can bend, stretch, and twist your body easily.
Stretching exercises, if done correctly, can increase flexibility and may reduce the risk of injury during exercise.

13. Body Composition
Body composition is the amount of fat tissue in your body compared to the amount of lean tissue, such as muscles and bones.
Having too much, or too little, body fat can lead to health problems.

14. A Physical Activity Pyramid

16. Types of Physical Activity
• Physical activities can be classified as aerobic exercise or anaerobic exercise.
Strengthening and endurance activities can be further classified as isometric exercise, isotonic exercise, or isokinetic exercise.

17. Aerobic Exercise
Ongoing physical activity that raises your breathing rate and heart rate is called aerobic exercise (ehr OH bik).
Aerobic exercises increase the amount of oxygen that your body takes in and uses.

18. Anaerobic Exercise
Intense physical activity that lasts for a few seconds to a few minutes is called anaerobic exercise.
Most anaerobic exercises develop muscular strength, muscular endurance, or flexibility.

19. Isometric Exercise
Isometric exercise (eye suh MET rik) is an exercise in which muscles contract but very little body movement takes place.
If you do isometric exercises on a regular basis, the muscles you use will become stronger.

20. Isotonic Exercise
Isotonic exercise (eye suh TAHN ik) involves contracting and relaxing your muscles through the full range of a joint’s motion.
Through repetition of isotonic exercises, you can develop muscular strength and endurance.

21. Isokinetic Exercise
In isokinetic exercise (eye soh ki NET ik) muscles contract at a constant rate.
These exercises are often used as therapy to rebuild muscle strength after an injury.

22. Vocabulary physical activity
Any movement that requires large muscle groups to work.
endorphins
Chemicals that block pain messages from reaching brain cells and produce feelings of pleasure.
physical fitness
Having the energy and strength to participate in a variety of activities.
body composition
A measure of how much body fat a person has, as compared to muscle and bone.
aerobic exercise
An ongoing physical activity that raises your breathing and heart rates.

23. Vocabulary anaerobic exercise
Intense physical activity that lasts for a few seconds to a few minutes.
isometric exercise
Exercise in which muscles contract but very little body movement occurs.
isotonic exercise
Exercise that involves contracting and relaxing muscles through the full range of their joint’s motion.
isokinetic exercise
Exercise performed with machines that ensure muscles contract at a constant rate.

24. Section 13.2 Setting Goals for Lifelong Fitness Objectives
Develop a plan for achieving lifelong fitness.
Describe the three phases of exercise.

25. Health Stats This graph shows the percentage of teens who participate in vigorous physical activity on a regular basis.
How would you explain the trends in this graph?

26. Planning a Fitness Program
Lifelong fitness is the ability to stay healthy and fit as you age.
To plan a successful fitness program you should define your goals, develop your program, and monitor your progress.

27. Define Long-Term Goals
An important long-term goal of any fitness program should be lifelong fitness.
Choose activities that you enjoy and can continue as you age.
Vary your activities from day to day.
Combine exercise with social activities whenever possible.

28. Define Short-Term Goals
In planning a fitness program, you also need to know your more immediate, or short-term goals.
Your goals should be specific to help you measure your progress.
Your time frame for reaching your goals also needs to be realistic.

29. Develop Your Fitness Plan
Develop a fitness plan by marking a calendar with your typical weekly schedule.
Your Health If you have health concerns, work with your doctor to devise an appropriate fitness plan.
Your Budget Do the activities require special equipment or fees?
Where You Live What activities are appropriate for the area where you live? Will you have to alter your plans when the seasons change?

31. For: Updates on physical fitness
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32. The FITT Formula
FITT formula stands for frequency, intensity, time, and type.
Frequency To become or stay physically fit, you should exercise at least 3 to 5 times a week.
Intensity Target heart rate is the rate at which your cardiovascular system receives the most benefits from exercise without working too hard.
Time The amount of time you spend exercising affects your level of fitness.
Type To prevent boredom and overuse injuries, you should practice cross-training by participating in a wide variety of activities.

34. Monitor Your Progress
You may find that you look better, sleep better, and feel more alert.
You might also notice that you have gained muscle strength or lost weight.
One good indicator of improved fitness is a drop in your resting heart rate.

35. Monitor Your Progress
A chart, such as this one, can help you monitor your progress.

36. Alter Your Fitness Plan
As your fitness improves, your workouts may become too easy.
By slightly increasing the intensity or time of your workout, you should continue to see positive results.
Remember that, no matter what your fitness goals are, you need to combine your exercise program with healthy eating habits.

37. Phases of Exercise
• The safest workouts begin with a warm-up period and end with a cool-down period.
Stretching exercises should be part of both the warm-up and cool-down periods.

38. Warming Up and Stretching
A warm-up is a five- to ten-minute period of mild exercise that prepares your body for a vigorous workout.
A warm-up should include some of the same motions as your planned activity, but at a slower pace.
Your warm-up should also include five to ten minutes of stretching.
Hold stretches for 15 seconds.

39. The Workout
The workout is when you perform an activity at its peak level.
To be effective, your workout should follow the FITT formula.

40. Cooling Down and Stretching
The cool-down is a period of mild exercise, such as walking, performed after a workout.
Your cool-down should be at least as long as your warm-up.
Stretching after your cool-down loosens muscles that may have tightened during exercise.
Spend at least five minutes repeating the stretches you did during your warm-up period.

41. Suggested Exercise Session

42. Suggested Exercise Session

43. Vocabulary lifelong fitness
The ability to stay healthy and fit as you age.
FITT formula
A fitness plan that depends on four factors of exercise: frequency, intensity, time, and type.
target heart rate
The heart rate at which your cardiovascular system receives the most benefits from exercise without working too hard.
cross-training
Participating in a wide variety of activities.

44. Section 13.3 Physical Activity and Safety Objectives
List five safety considerations related to physical activity.
Evaluate the risks of using substances to enhance performance.
Identify ways to avoid overtraining and prevent sports-related injuries.

45. Quick Quiz Complete each of these statements with always, sometimes, or never.
I ____ wear proper safety equipment when I am physically active.
I ____ follow the rules and regulations of the site where I participate in physical activity.
I ____ make sure I am properly hydrated during
physical activity.
I ____ allow my body adequate time to recover
from physical activity.
I ____ see a doctor if I experience an injury while exercising.
Why do you think that teens might not always practice these healthful behaviors?
Switch to QuickTake version of the quiz.

46. Exercising Safely Most injuries can be avoided if you
get proper medical care
wear safety equipment
pay attention to your surroundings and the weather
Proper water and food intake is also important.

47. Medical Care
Even if you think you are perfectly healthy, it makes good sense to get a checkup before beginning an exercise program.
You should also see your doctor whenever you experience any injuries or pain that doesn’t go away.

48. Safety Equipment
Clothing Avoid any clothing that could cause you to trip or get caught on equipment. Wear light-colored, reflective clothing if you must exercise at night.
Footwear To protect your feet from injury, footwear must fit properly, be in good condition, and provide support and protection.
Protective Gear Shoulder pads, helmets, mouthguards, and other protective gear are designed to prevent injuries during contact sports.

50. Your Surroundings In planning your exercise program take into account
where you live
where it is safe for you to exercise
whether an area is well-lit
whether there are other people around
If you listen to music while exercising, keep the earphone volume low enough so that you can hear what is happening around you.

51. Weather Considerations
Make sure your clothing is appropriate for the weather.
When you exercise outdoors on warm, sunny days
wear light-colored clothing
dress lightly
wear sunscreen
In cold weather
wear gloves or mittens and a hat
take off layers as you warm up

52. Proper Water and Food Intake
You should drink about 16 ounces of water one to two hours before you exercise.
Replacing the water you lose in sweat will prevent dehydration, or excessive water loss.
Products such as sports-nutrition bars and gels also may have the most benefits for athletes who exercise for long periods of time.
But nutritionists agree that fruits, vegetables, and whole-grain products provide the best nutrients.

53. For: More on exercise safety
Click above to go online.

54. Avoiding Harmful Substances
• Although your immediate goals are important, you also need to think about the future.
To achieve and maintain lifelong fitness, you need to avoid substances that can harm you.

55. Dietary Supplements
A dietary supplement is any product that contains one or more vitamins, minerals, herbs, or other dietary substances that may be lacking in the diet.
Many supplement products promise shortcuts to greater fitness, such as increased muscle strength or extra energy.
Supplements do not undergo the same strict testing as medications do.

56. Anabolic Steroids
Anabolic steroids are artificial forms of the hormone testosterone, a hormone that is involved in muscle development.
Steroids can
alter appearance
damage organs
increase the risk of cancer
cause depression
The use of unprescribed steroids is also illegal.

58. Evaluating Sports-Nutrition Bars
Hundreds of different sports-nutrition bars are
advertised for athletes. They all make numerous
claims about their benefits. How can you know
if a particular bar is any better for you than other
snacks? Use this checklist to evaluate the bar’s
nutrition facts before you make a purchase.

59. Does the bar contain more than 1 gram of saturated fat?
Does the bar contain more than 5 grams of sugar?
Does the bar contain more than 200 calories—more than a typical, healthy snack?
Does the bar cost more than other healthy snacks, such as fruits or unsalted nuts?
Does the bar contain caffeine, or products with caffeine?
“Yes” answers may reveal that you should think carefully about your purchase. Instead, consider snacking on fruits, nuts, or a whole-grain bagel.

60. Preventing Sports-Related Injuries
Pushing your body too hard can lead to injury.
An important part of achieving lifelong fitness is avoiding overtraining and preventing injuries.

61. Overtraining
If you exercise too intensely for too long without allowing enough time for rest, you may be overtraining.
Signs of overtraining include
fatigue during exercise
nausea or vomiting
loss of appetite
irritability

62. Sports-Related Injuries
Using the same joints repetitively during your workouts can lead to overuse injuries.
Two common sports-related injuries are sprains, the tearing of ligaments, and strains, the tearing of tendons.
Allowing injuries to heal properly is extremely important for lifelong fitness.

63. Vocabulary dehydration
A serious reduction in the body’s water content.
dietary supplement
Any product that contains one or more vitamins, minerals, herbs, or other dietary substances lacking in the diet.
overtraining
Exercising too intensely or for too long without allowing enough time for rest.