1. Glencoe Health
Lesson 1
Benefits of
Physical Activity

2. Physical Activity and Your Health
LESSON 1 Benefits of Physical Activity
Physical Activity and Your Health
Main Idea
Physical activity benefits all aspects of your health triangle.
Teens should try to get at least 60 minutes of physical activity every day.
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3. Physical Activity and Your Health
LESSON 1 Benefits of Physical Activity
Physical Activity and Your Health
Physical activity includes all kinds of activities that you do every day.
New Vocabulary
physical activity
Any form of movement that causes your body to use energy.
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4. LESSON 1 Benefits of Physical Activity
Physical Benefits
Being active on a regular basis improves your physical fitness.
New Vocabulary
physical fitness
The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.
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5. LESSON 1 Benefits of Physical Activity
Physical Benefits
All kinds of physical activity – not just exercise – will improve your health.
New Vocabulary
exercise
Purposeful physical activity that is planned, structured, and repetitive, and that improves or maintains physical fitness.
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6. Physical Benefits Strengthens your muscles and bones
LESSON 1 Benefits of Physical Activity
Physical Benefits
Strengthens your muscles and bones
Boosts your energy level
Improves your posture
Helps you maintain a healthy weight
Reduces your risk of many serious diseases
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7. Physical Benefits LESSON 1 Benefits of Physical Activity
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8. Mental and Emotional Benefits
LESSON 1 Benefits of Physical Activity
Mental and Emotional Balance
Mood
Enhancement
Stress Relief
Mental and Emotional Benefits
Improved
Self-Esteem
Better Sleep
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9. Social Benefits Spend time with friends Make new friends
LESSON 1 Benefits of Physical Activity
Social Benefits
Spend time with friends
Make new friends
Develop skills to improve your relationships
Increase self-esteem
Give you confidence
Manage stress
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10. Risks of Being Inactive
LESSON 1 Benefits of Physical Activity
Risks of Being Inactive
Main Idea
An inactive lifestyle puts you at risk for a variety of health problems.
Examples of sedentary activities include watching TV, surfing the internet, and playing video games.
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11. Risks of Being Inactive
LESSON 1 Benefits of Physical Activity
Risks of Being Inactive
Being sedentary puts you at risk for a variety of health problems.
New Vocabulary
sedentary
Involving little physical activity.
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12. Health Problems of Being Sedentary
LESSON 1 Benefits of Physical Activity
Risks of Being Inactive
Health Problems of Being Sedentary
Unhealthful weight gain and obesity
Cardiovascular disease
Type 2 diabetes
Certain types of cancer
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13. Health Problems of Being Sedentary
LESSON 1 Benefits of Physical Activity
Risks of Being Inactive continued
Health Problems of Being Sedentary
Asthma and other breathing problems
Osteoporosis
Osteoarthritis
Psychological problems
Premature death
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14. Making Time for Physical Activity
LESSON 1 Benefits of Physical Activity
Making Time for Physical Activity
Main Idea
You can find ways to fit physical activity into your daily life.
Engaging in 10 minutes of physical activity six times a day provides the same benefit as an hour-long workout.
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15. Making Time for Physical Activity
LESSON 1 Benefits of Physical Activity
Making Time for Physical Activity
Instead of this…
Taking the elevator
Using a snowblower
Getting a ride to a friend’s house
Using a shopping cart
Taking a car through a car wash
Playing video or computer games
Try this…
Take the stairs
Shovel snow
Walk, skate, or ride a bike
Carry your groceries to the car
Wash the car by hand
Play basketball, soccer, or tennis
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16. LESSON 2 Improving Your Fitness
Elements of Fitness
Main Idea
Five elements of fitness all affect your health in different ways.
The five elements are cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.
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17. LESSON 2 Improving Your Fitness
Elements of Fitness
If you have cardiorespiratory endurance, you can run a mile or go on a long hike without tiring.
New Vocabulary
cardiorespiratory endurance
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.
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18. LESSON 2 Improving Your Fitness
Elements of Fitness
You need muscular strength for all kinds of activity that put stress on your muscles, such as lifting, pushing, and jumping.
New Vocabulary
muscular strength
The amount of force your muscles can exert.
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19. LESSON 2 Improving Your Fitness
Elements of Fitness
Muscular endurance gives you the power to carry out daily tasks without fatigue, such as carrying boxes up and down a flight of stairs.
New Vocabulary
muscular endurance
The ability of your muscles to perform physical tasks over a period of time without tiring.
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20. LESSON 2 Improving Your Fitness
Elements of Fitness
Flexibility can improve your athletic performance and reduce your risk of muscle strain and other injuries.
New Vocabulary
flexibility
The ability to move your body parts through their full range of motion.
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21. LESSON 2 Improving Your Fitness
Elements of Fitness
Your body composition is the ratio of fat to lean tissue in your body.
Having low overall body fat reduces your risk of cardiovascular disease and other health problems associated with being overweight.
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22. Evaluating Your Fitness
LESSON 2 Improving Your Fitness
Evaluating Your Fitness
Main Idea
You can use different tests to evaluate each element of your fitness.
You can use tests to measure your cardiorespiratory endurance, muscular strength, and endurance, and flexibility.
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23. Measuring Muscular Strength and Endurance
LESSON 2 Improving Your Fitness
Measuring Muscular Strength and Endurance
You can measure the strength and endurance of your abdominal muscles by doing a partial curl-up test.
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24. Measuring Muscular Strength and Endurance
LESSON 2 Improving Your Fitness
Measuring Muscular Strength and Endurance
You can measure the strength and endurance of your upper body by doing a right-angle push-up test.
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25. Measuring Cardiorespiratory Endurance
LESSON 2 Improving Your Fitness
Measuring Cardiorespiratory Endurance
You can evaluate your cardiorespiratory endurance by doing a three-minute step test.
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26. Measuring Flexibility
LESSON 2 Improving Your Fitness
Measuring Flexibility
The sit-and-reach test measures the flexibility of your lower back and hamstring muscles.
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27. LESSON 2 Improving Your Fitness
Getting Fit
Main Idea
Use different forms of exercise to improve the various elements of your fitness.
Most exercises and activities fit into two basic categories: aerobic and anaerobic.
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28. LESSON 2 Improving Your Fitness
Getting Fit
Aerobic exercise raises your heart rate and increases your body’s use of oxygen. Jogging, swimming, and riding a bicycle are examples.
New Vocabulary
aerobic exercise
All rhythmic activities that use large muscle groups for an extended period of time.
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29. LESSON 2 Improving Your Fitness
Getting Fit
Sprinting and lifting weights are examples of anaerobic exercise.
New Vocabulary
anaerobic exercise
Intense, short bursts of activity in which the muscles work so hard that they produce energy without using oxygen.
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30. Improving Cardiorespiratory Endurance
LESSON 2 Improving Your Fitness
Improving Cardiorespiratory Endurance
Aerobic exercise increases your heart rate and pumps more blood throughout your body.
Over time, your heart and lungs adapt to the demands made by aerobic activity by working more efficiently.
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31. Improving Cardiorespiratory Endurance
LESSON 2 Improving Your Fitness
Improving Cardiorespiratory Endurance
Anaerobic exercises improve muscular strength and endurance.
Exercises like lifting weights strengthen the muscles and are known as resistance or strength training.
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32. Ways to Use Resistance to Work Your Muscles
LESSON 2 Improving Your Fitness
Improving Muscular Strength and Endurance
Ways to Use Resistance to Work Your Muscles
Isometric
Exercises
Isotonic
Exercises
Isokinetic Exercises
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33. Improving Muscular Strength and Endurance
LESSON 2 Improving Your Fitness
Improving Muscular Strength and Endurance
Isometric exercise use muscle tension to improve strength with little or no movement of the body part.
Pushing against a wall or other immovable object is an example of isometric exercise.
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34. Improving Muscular Strength and Endurance
LESSON 2 Improving Your Fitness
Improving Muscular Strength and Endurance
Isotonic exercises combine movement of the joints with contraction of the muscles, building flexibility and strength.
Lifting free weights or doing calisthenics, such as pull-ups, push-ups, and sit-ups are examples of isotonic exercises.
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35. Improving Muscular Strength and Endurance
LESSON 2 Improving Your Fitness
Improving Muscular Strength and Endurance
Isokinetic exercises exert resistance against a muscle as it moves through a range of motion at a steady rate of speed.
Various types of weight machines and other exercise equipment provide isokinetic exercise.
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36. Improving Flexibility
LESSON 2 Improving Your Fitness
Improving Flexibility
Stretching exercises improve your flexibility, circulation, postures, and coordination.
They also reduce your risk of injury during other activities.
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37. Improving Flexibility
LESSON 2 Improving Your Fitness
Improving Flexibility
Weight-bearing exercises work with gravity, and are good for strengthening bones.
Strength training, walking, aerobics, and dancing are all weight-bearing exercises.
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38. LESSON 3 Planning a Personal Activity Program
Your Fitness Plan
The physical activity you choose depends on factors such as your fitness goals and activities you like
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39. Personal Fitness Needs
LESSON 3 Planning a Personal Activity Program
Personal Fitness Needs
The following factors may affect your activity choices:
Cost
Where you live – flat or hilly, weather
Your schedule
Your fitness level
Your overall health
Personal safety
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40. LESSON 3 Planning a Personal Activity Program
Types of activities
Select different types of activities to meet specific fitness goals and prevent boredom
Moderate intensity physical activity – walking climbing stairs, yard work
Aerobic activities – raise heart rate, cycling, brisk walking running, dancing team sports
Strength Training – develops muscle tone , push ups, pulls ups, abdominal crunches
Flexibility exercises – stretching minutes a day
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41. Principles of building fitness
LESSON 3 Planning a Personal Activity Program
Principles of building fitness
Effective fitness plans focus on 4 principles
Specificity – choosing the right types of activities to improve a given element of fitness
Overload– exercising at a level that’s beyond your regular daily activities – grow stronger
Progression– gradually increasing the demands on your body – working harder and longer each time
Regularity – working out on a regular basis
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42. Stages of a workout 3 stages – warm up – workout – cool down
LESSON 3 Planning a Personal Activity Program
Stages of a workout
3 stages – warm up – workout – cool down
Warm up – prepares muscles for work. Increases blood flow, delivers needed oxygen
Workout– exercising at your highest peak
FITT
F-FREQUENCY
I – INTENSITY
T – TYPE OF ACTIVITY
T – TIME (DURATION)
3. Cool down – allows your heart rate to lower, breathing to calm down and body temp to return to normal
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43. LESSON 4 Fitness Safety and Avoiding Injuries
Safety First
Safety precautions can help you avoid injuries during physical activity
-use correct equipment
-play attention to weather and objects
-warm up before exercise
-stay within areas given for physical activity
-obey all rules and restrictions
-practice good sportsmanship
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44. -use correct equipment -play attention to weather and objects
LESSON 4 Fitness Safety and Avoiding Injuries
Safety First
Safety precautions can help you avoid injuries during physical activity
-use correct equipment
-play attention to weather and objects
-warm up before exercise
-stay within areas given for physical activity
-obey all rules and restrictions
-practice good sportsmanship
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45. -use correct equipment -page 338 guidelines for the right equipment
LESSON 4 Fitness Safety and Avoiding Injuries
Safety First
-use correct equipment
-page 338 guidelines for the right equipment
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46. -play attention to weather and objects
LESSON 4 Fitness Safety and Avoiding Injuries
Safety First
-play attention to weather and objects
cold weather risks - frostbite - skin becomes pale, hard and numb.
-hypothermia - dangerously low body temp
symptoms = drowsiness, weakness and confusion
Hot weather risks - working out in extreme heat can lead to overexertion - overworking the body
-Can cause Heat exhaustion - a form of physical stress on the body caused by overheating
-In extreme cases - heat stroke can cause death
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47. LESSON 4 Fitness Safety and Avoiding Injuries
Safety First
-Wind and Sun protection - sun and wind can pose a hazard in both hot and cold weather
Windburn - irritation of the skin caused by wind exposure. keep skin covered and wear lip balm
Sunburn - a burning of the skins outer layer. can be mild or severe. Wear protective clothing and use sunscreen
Skin Cancer - can result from repeated or prolonged sun exposure. UV rays are blocked with sunscreen
Eye Damage - caused by exposure to UV rays. Wear sunglasses, hats or skiing goggles
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48. -Minor Injuries - you can treat yourself
LESSON 4 Fitness Safety and Avoiding Injuries
Coping with Injuries - minor and major injuries
-Minor Injuries - you can treat yourself
Blisters - fluid filled bumps caused by friction - to treat leave skin intact and let them heal
Muscle cramps - to treat, stretch and drink fluids
Strains - can result from overstretching or tearing a muscle. Use P.R.I.C.E procedure to treat
Sprains - injuries to ligaments around joints. Use P.R.I.C.E to treat
Tendonitis - inflammation or swelling around the tendons. (bands of fiber that connect muscle to bones). To treat - rest, medication or physical therapy
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49. -Major Injuries - require medical care
LESSON 4 Fitness Safety and Avoiding Injuries
Coping with Injuries - minor and major injuries
-Major Injuries - require medical care
Fractures - broken bones - to treat , do not move victim and get a medical professional
Dislocations - bone pops out of socket - to treat call help immediately
Concussion- injury to the brain, results in severe headache, unconsciousness, or memory loss
Signs - vomitting, confusion, seizures or weakness
Seek help immediately
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