1. Physical Activity
Chapter 4

2. What IS Physical Activity??
Moving your body and using energy
If you engage in physical activity regularly, you can achieve physical fitness
The ability to carry out daily tasks easily and have enough energy to respond to unexpected demands

3. How Can Physical Activity Benefit YOU?
Physically, it can help your heart (cardiovascular), lungs (respiratory), and nervous systems
Socially: self confidence boost, meeting others, teaches you to manage stress
Added bonus!....It can improve your Mental and Emotional Health!

4. Risks of Physical Inactivity…
More than 1 in 3 teens do not regularly do physical activity
Physical activity tends to decline during teen years
Only 29% of teens take PE
Many Americans live a sedentary lifestyle (little to no physical activity)
Lack of physical activity increases your risks for such things as diabetes, cancer, heart disease, and osteoporosis

5. Physical Activity & Weight Control
The more physical activity you do, the higher metabolism you end up having
If you take in more calories than you burn on a regular basis, your weight may be harder to manage.
Health professionals recommend 60 minutes of some type of physical activity a day for teens

6. Elements of Fitness Fitness is your overall health and well-being
Cardiovascular endurance
Muscular strength
Muscle endurance
Flexibility
Body Composition

7. Measuring Fitness
Cardiovascular endurance—step test…our PE classes use the pacer and the mile (a lot!)
Abdominal muscles—curl ups (sit ups)
Upper body—flexed arm hang
Flexibility—sit and reach and such
Body Composition—”pinch” test

8. Improving Fitness Aerobic Exercise Anaerobic Exercise
Take it slow…build endurance…it WILL get easier!
Improving flexibility—gentle stretches that get easier with regular practice
Improving bone strength—eat well and regularly participate in resistance and/or weight bearing exercises

9. Planning out your Physical Activity
Set goals
Consider—cost, where you live, your level of health, time, place, personal safety, and plans that include all the areas you need to become fit.

10. Basics of a Physical Activity Program
Overload
Progression
Specificity
Always warm up and cool-down
Use the F.I.T.T. method—Frequency, intensity, time/duration, Type (of activity)
Monitor your progress and be aware of your resting heart rate as well as your heart rate during physical activity

11. Training and Safety What is a training program?
Eat well, drink lots of water, and maintain electrolytes during periods of extended activity
Get enough rest
Do NOT use steroids!!
Be careful with nutritional supplements
Get a health screening with your doctor before beginning a new physical activity regimen
Other safety concerns—clothing, equipment, awareness

12. Things to Watch for during Physical Activity
Overworking the body
Heat cramps—spasms that result from a loss of large amounts of large amounts of salt and water through sweat
Heat Stroke—can be life-threatening! The body loses the ability to cool itself down through perspiration
Frostbite—frozen body parts
Hypothermia—body temperature becomes dangerously low
Sunburn/exposure—wear sunscreen and protective eyewear…avoid risk of skin cancer and eye damage!!

13. Minor Injuries Major Injuries
Muscle Cramps
Strain
Sprain
Fractures
Dislocations
Tendonitis
Concussions