1. Health Chapter 4

2. What’s Your Health Status?  Dark blue book pg. 73 #’s 1- 10  Read each statement below and respond by writing yes, no, or sometimes for each. Write yes only for items that you practice regularly

3. Physical Activity and Your Health  Whatever you preference, regular physical activity enhances your health.  Physical Activity – any form of movement that cause the body to use energy.  Physical Fitness – the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.

4. Benefits to Physical Health  Physical activity makes your body stronger, increases your energy, and improves posture.  Cardiovascular system – physical activity strengthens the heart muscle, allowing it to pump blood more efficiently.  Respiratory System – Physical activity makes the respiratory system work more efficiently by breathing in larger amounts of air.  Nervous System – Physical activity helps you to respond more quickly to stimuli, improving reaction time.

5. Benefits to Mental/Emotional Health  It can help to reduce stress.  Allow you to manage anger in a healthy way.  Help you look and feel better to increase self- confidence.  Give you a sense of pride and accomplishment in taking care of yourself.  Reduce mental fatigue by bring more oxygen to the brain.

6. Benefits of Social Health  Building self- confidence which helps you cope better in social situations, such as meeting new people.  Giving you the opportunity to interact and cooperate with others.  Helping you manage stress which can enhance relationships with others.

7. Risks of Physical Inactivity  More that 1 in 3 teens do NOT participate regularly in vigorous physical activity.  Vigorous physical activity declines significantly during the teen years, from 73% of 9 th grades to 61% of 12 th graders.  Only 29% of teens attend a daily physical education class.

8. Risks of Physical Inactivity  Sedentary lifestyle – a way of life that involves little physical activity.  May spend time watching TV, playing video games, or working on the computer rather then being physically active.  This will lead to negative affects on your health.

9. Risks of Physical Inactivity  Diabetes – a disorder that prevents the body from converting food into energy.  Unhealthful weight gain, which is linked to cardiovascular disease.  Osteoporosis – condition characterized by a decrease in bone density, producing porous and fragile bones.

10. Approaches to Everyday Activities  Instead of….  Playing video or computer games.  Getting a ride to a friends house.  Using a shopping cart.  Watching TV or taking a nap.  Taking the car to the car wash.  Try…  Playing soccer, basketball, tennis.  Walking, skating, or ride a bike.  Carry groceries to car.  Gardening or mowing the lawn.  Wash the car yourself or for your parents.

11. Physical Activity and Weight Control  Metabolism – the process by which your body gets energy from food.  Food’s energy is measured in heat units called calories.  When you are physically active your metabolism rises and your body will burn more calories.

12. Fitting Physical Activity into Your Life  Health professionals recommend 60 minutes of physical activity each day.  Examples: walking, biking, pick-up games with friends, hiking, swimming, bowling, golfing, and tennis are just a few examples of activities.

13. Fitness and You

14. Elements of Fitness  Cardiorespiratory Endurance – the ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body’s tissues during long periods of moderate to vigorous physical activity.  Muscular Strength – the amount of force a muscle can exert.  Muscular Endurance – the ability of the muscle to perform physical tasks over a period of time without becoming fatigued.  Flexibility - the ability to move a body part through a full range of motion.  Body Composition – the ratio of body fat to lean body tissue.

15. Elements of Fitness  Exercise – purposeful physical activity that is planned, structured, and repetitive and that improves or maintains personal fitness.  Cardiovascular disease in the leading cause of death in the United States.  Having good muscular strength gives you the necessary power to carry out daily tasks without becoming fatigued.

16. Body Composition  Males should have 25% or less body fat.  Females should have 30% or less body fat.  Carrying too much weight can lead to cardiovascular problems and places added stress on the skeletal system.  Body composition is measured by skinfold caliper or by hydrostatic weighting.

17. Types of Physical Activities  Aerobic Exercise – any activity that uses large muscle groups, is rhythmic in nature, and can be maintained continuously for a least 20-30 minutes.  Examples: running, cycling, swimming, and dancing.

18. Types of Physical Activity  Anaerobic Exercise – involves intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen. Improves muscle strength and endurance.  Examples: Running 100 meter dash, lifting weights.

19. Types of Resistance Exercises  Isometric – Improve muscular strength with little or no movement.  Isotonic – Combines muscle contraction and repeated movements.  Isokinetic – Movement through an entire range of motion at a controlled rate of speed and resistance.

20. Improving Flexibility  When you have good flexibility, you can bend, turn, and stretch your body.  Regular gentle stretching will help increase joint flexibility.

21. Improving Bone Strength  Resistance training and weight-bearing aerobic activities that force you to work against gravity, such as walking and climbing stairs can help increase bone mass and strengthen your skeletal system.  During your late twenties or early thirties, bone mass will start to decline.

22. Planning a Personal Activity Program

23. Setting Physical Activity Goals  The first step is to set realistic goals.  Teens should get 60 minutes of physical activity a day.  This can include physical education classes, playing sports, doing household tasks.  Your school or community may offer programs that provide a variety of fun and healthful physical activities.

25. Choosing Activities  Cost – some activities require specialized and expensive equipment.  Where you live – you will want to do activities you can do locally without a lot of travel time.  Your level of health – some health conditions have risks that need to be considered when planning physical activities.

26. Choosing Activities  Time and Place – build your program into your daily routine.  Personal Safety – Avoid exercising in unsafe or hazardous areas.  Comprehensive Planning – select activities that will address all 5 areas of health-related fitness.

27. Basics of a Physical Activity Program  Overload – working the body harder then it is normally worked.  Progression – the gradual increase in overload necessary to achieve higher levels of fitness.  Specificity –indicates that particular exercises and activities improve particular areas of health-related fitness.  Cross Training – engaging in a variety of physical activities to strengthen different muscle groups.

28. Basics of a Exercise Program  To gain the most from an exercise program you will want to include three basic steps for each activity. 1. Warm-Up 2. Workout 3. Cool-Down

29. Basics of a Exercise Program  Warm-up – an activity that prepares the muscles for work, is the first stage in any physical activity routine.  Raises you body temperature.  Stretch large muscle groups to increase elasticity and reduce risk of injury.  Allows pulse rate to increase gradually.  A sudden increase places unnecessary strain on the heart and blood vessels.

30. Basics of a Exercise Program  Workout – part of the exercise program when the activity is performed at its highest peak.  To be effective, the activity needs to follow the F.I.T.T. formula.

31. F.I.T.T. Formula  Frequency – how often you do the activity each week.  You should workout at least 3-4 days a week with no more than 2 days between workouts.  Intensity – how hard you workout.  Begin slowly to build endurance. You need to reach overload to had gains in fitness.  Time/Duration – how much time you devote to a session.  Aerobic workouts should last for at least 20 – 30 minutes. Weight training for be longer with 1 –2 minutes between sets.  Type – which activities you select.  For maximum health benefits devote 75-80% of the workout to aerobic activities and 20-25% to anaerobic activities.  Choose activities that you enjoy or you may find it difficult to complete workouts.

32. Basics of a Exercise Program  Cool-Down – an activity that prepares the muscles to return to a resting state.  Begin by slowing down activity and stretching for 5 minutes.

33. Monitoring Your Progress  Resting Heart Rate – the number of times your heart beats in one minute when you are not active.  This can be used to monitor your progress.  Average RHR is between 72 and 84 beats per minute.  As you become more physically fit, your RHR will decrease.  Try to have a RHR below 72.

34. Training and Safety for Physical Activities

35. Training and Peak Performance  Training Program – is a program of formalized physical preparation for involvement in a sport or another physical activity.  Consult physical education teacher, coach, or other trusted adults to help you set training goals.

36. Training and Peak Performance  Hydration – taking in fluids so that the body functions properly.  Muscle respond more quickly, less likely to cramp, and have greater endurance.  Adequate Sleep – to little sleep can disrupt the nervous system, slow reaction time, and cause lack of concentration.

37. Anabolic Steroids  Anabolic Steroids – synthetic substances that are similar to the male hormone testosterone.  Harmful effects – increased risk of cancer, heart disease, inability to produce children, acne, sexual underdevelopment, violent, and suicidal tendencies

38. Safety First  Health Screening – a search or check for diseases or disorders that an individual would otherwise not have knowledge of or seek treatment for.

39. Safety First  Use the proper safety equipment for your chosen activity.  Being alert of your surrounding environment.  Playing at your skill level and knowing your physical limits.  Warming up and cooling down before and after activity.  Staying within areas that have been designated for physical activities.  Obey all rules and restrictions.  Practicing good sportsmanship.

40. Personal Safety  Wear a helmet when bicycling, skateboarding, or skating.  Avoid doing activities at night. If you do wear reflective tape.  Proper footwear and clothing is also important.

41. Weather Related Risks  Temperatures can be extremely high or extremely low.  Factors like wind, humidity, and air pollution can increase your risk of injury.  Also pay attention for weather warning for tornados, thunderstorms, or blizzards.

42. Hot Weather Risks  Heat Cramps – muscle spasms that result from a loss of large amounts of salt and water through perspiration.  Heatstroke – a condition in which the body loses the ability to rid itself of excess heat through perspiration.  This causes Hyperthermia – a sudden increase in body temperature.  Overexertion – over working the body. This is related to hot weather problems.  Example is heat exhaustion, cold clammy skin, dizziness, headache, shortness of breathe.

43. Cold Weather Risks  Frostbite - a condition that results when body tissue becomes frozen.  Early signs called frost nip, this is when skin becomes white.  Hypothermia – a condition in which the body temperature becomes dangerously low.  The brain can not function and the body systems begin to shut down.

44. Cold Weather Risks, Protection  Dress in 3 layers 1. Pull moisture away from body. 2. Provide insulation. 3. To keep wind out.  70% of the body’s heat is lost through the head.  During cold weather activities start slow and be sure to warm up your muscles.  It is just as important to stay hydrated in cold weather as warm weather.

45. Protecting yourself from the Sun  Sunburn – is the burning of the outer layers of the skin.  Prolonged exposure to the sun can speed up the skins aging process and increase the risk of developing skin cancer.  The most dangerous hours for UV exposure are from 10:00 am to 4:00 pm.

46. Protecting yourself from the Sun  Cover as must as your body as possible when outside and wear broad-brimmed hats.  Use sunscreen and lip balm of at least 15 SPF.  Apply sunscreen 30 minutes before going outside and every 2 hours that you are in the sun.  Also put sunscreen on again after swimming.

47. Minor Injuries  Muscle Cramp – is a spasm or sudden tightening of a muscle.  Strain – a condition resulting from damaging a muscle or tendon.  Sprain – is a injury to the ligament surrounding a joint.

48. Treatment for Minor Injuries  R.I.C.E.  R est - avoid using the affected joint.  I ce – this helps to reduce swelling. Ice for 20 minutes then remove for 20 minutes.  C ompression – light pressure through the use of an elastic bandage can help to reduce swelling.  E levation – Raise the affect limb above the level of the heart to reduce pain and swelling.

49. Major Injuries  Fracture and Dislocations – fractures are any break in a bone. Fractures require immobilization to heal. Dislocations are when a bone is forced from it normal position in a joint.  Tendonitis – condition in which the tendons are stretched and torn from overuse.  Concussion – is a result from a blow to the head and can cause swelling of the brain, resulting in unconsciousness or even death.