1. Physical Activity & Personal Fitness
Chapter 1

2. What Is Physical Activity?
Physical activity can be:
Recreational
Sports, dancing, swimming
Incidental to other activities
Household chores, part-time job
Physical activity and exercise are important to your health because physically active people live longer lives.
Why Are Physical Activity and Exercise Important?
Regular physical activity and exercise contribute to your physical fitness.

3. To achieve personal fitness:
Maintain acceptable levels of physical fitness.
Participate in regular physical activity.
Eat nutritious foods.
Sleep 8 to 9 hours each night.
Have regular medical checkups.
Maintain an appropriate weight.
Avoid harmful substances

4. Fitness, Health, and Wellness
THE HEALTH TRIANGLE
The three essential elements of health and wellness are:
Physical fitness
Mental/emotional health
Social health
Physical activity is one way to maintain your
functional health

5. Risks associated with a sedentary lifestyle include:
Heart disease
High blood pressure
Stroke
Diabetes
Certain forms of cancer

6. The benefits of mental/emotional health include:
Thinking more clearly
Handling stress better
Higher self-esteem

7. The benefits of social health include
Develop and maintain friendships.
Work well as part of a group.
Effectively recognize and resolve conflicts.

8. Healthy People 2010 and Fitness
Healthy People 2010 is a government initiative to encourage all Americans to make health and fitness a top priority.
Skill-related Fitness
Ability to perform successfully in various games/sports
Agility, balance, power, speed, coordination, reaction time
Health-related Fitness
Ability to become and stay physically healthy
5 components
Cardiovascular fitness, body composition, muscular strength, muscular endurance, flexibility

9. SECTION 2 Risk Factors and Your Behavior
Your life expectancy and the quality of your life will be influenced by how well you maintain your functional health and fitness.
Achieving and maintaining a high level of functional health and fitness is made more difficult by risk factors.
Risk factors
Conditions and behaviors that represent a potential threat to an individual’s well-being.

10. Risk Factors You Can’t Modify
Risks factors you can’t modify include age and heredity.
One aspect of heredity is gender, the natural differences between males and females.
Heredity determines your likelihood of developing certain diseases and disorders.
High blood pressure
Heart disease
Diabetes
Certain types of cancers

11. Changeable Risk Factors
Becoming Physically Active
Practicing Healthful Eating Habits
Avoiding Smoking and the Use of Tobacco Products
Managing Stress in Your Life

12. Other factors that shape your attitudes are:
SECTION 3
Developing a Positive Fitness Attitude
Government statistics reveal that about one-third of all American teens are sedentary and overweight.
Your attitude plays a major role in the decision to maintain a personally fit lifestyle.
This is especially true during adolescence.
Other factors that shape your attitudes are:
The influence of your peers
The media
A Commitment to Change
By making a commitment to fitness, you are making a promise to develop and maintain positive fitness behaviors.
Adherence to a fitness program will ensure success.

13. Benefits of Personal Fitness
Enhancement of Self-Esteem
Stress Reduction
Improvements in Academic and Physical Performance
Increased Life Expectancy
Higher Levels of Functional Health and Fitness

14. SECTION 4 Guidelines for Getting Started
Setting Fitness Goals
Choosing Your Physical Activities
The Behavioral-Change Stairway
Beginning the climb
Planning your journey
Staying on track
Staying at the top

16. Jump Starting Your Personal Fitness Program
Remember these tips when you start your personal fitness program:
Begin your conditioning program at a low-to-moderate level.
Gradually increase this level over a period of several weeks to reduce injury risks.
Start with the cardiovascular and flexibility components.
Add the muscular strength and endurance components later.