1. Chapter 4 Warm-Up Make a list of 10 physical activities that you like to do.

2. What is Physical Activity?  Any form of movement that causes you to use energy.  Many forms of physical activity can improve your level of physical fitness.  Maintaining a high level of physical fitness contributes to your sense of total well- being.

3. What are the Benefits?  P.A. provides health benefits that last a lifetime.  Physical Health benefits: Body Stronger & Increases Energy Body Stronger & Increases Energy Strengthens Heart Muscle = pumps blood more efficiently. ( Cardiovascular System) Strengthens Heart Muscle = pumps blood more efficiently. ( Cardiovascular System) Strengthens your lungs = breathe larger amounts of air. ( Respiratory System) Strengthens your lungs = breathe larger amounts of air. ( Respiratory System) Strengthens your nervous system = improves your reaction time. Strengthens your nervous system = improves your reaction time.

4. More Benefits  Mental/Emotional Health Reduces stress Reduces stress Allows you to manage anger and frustration in healthy ways. Allows you to manage anger and frustration in healthy ways.  Social health Builds self-confidence Builds self-confidence Provide opportunities for interacting and cooperating with others. Provide opportunities for interacting and cooperating with others.

5. Regular P.A. and Disease Prevention  These health problems are associated with unhealthful weight gain and a sedentary lifestyle: Cardiovascular disease Cardiovascular disease Type 2 Diabetes Type 2 Diabetes Reduced ability to manage stress Reduced ability to manage stress Cancer Cancer Increased Risk of Osteoporosis Increased Risk of Osteoporosis Decreased opportunities to meet and form friendships Decreased opportunities to meet and form friendships

6. P.A. and Weight Control  To stay within a weight range that is healthy for you, it is important to develop good eating habits and be physically active on a regular basis.  Metabolism - the process by which your body gets energy from food.  When you are P.A., your metabolic rate rises and your body burns more calories.

7. Fitting P.A. into your life  Health Professionals recommend that teens have 60 minutes of P.A. every day.  Many routine and fun activities can be part of that 60 minutes.  You should participate in activities you will enjoy throughout your life. Biking, hiking, bowling Biking, hiking, bowling

8. Chapter 4 Lesson 2  For total fitness, consider these five areas of health-related fitness: Cardiorespiratory Endurance Cardiorespiratory Endurance Muscular Strength Muscular Strength Muscular Endurance Muscular Endurance Flexibility Flexibility Body composition Body composition How much of your body is composed of fat, and everything else. Males <25%, Females <30%How much of your body is composed of fat, and everything else. Males <25%, Females <30%

9. Improving your Fitness  Two categories of exercise: Aerobic – uses large muscle groups, is rhythmic in nature, can be maintained continuously for at least 10 minutes 3x a day or for 20 minutes at one time. Aerobic – uses large muscle groups, is rhythmic in nature, can be maintained continuously for at least 10 minutes 3x a day or for 20 minutes at one time. Anaerobic – Intense short bursts of activity in which the muscles work so hard they produce energy without using oxygen. Anaerobic – Intense short bursts of activity in which the muscles work so hard they produce energy without using oxygen.

10.  Aerobic exercises improve cardiorespiratory endurance.  Anaerobic exercises improve muscular strength and endurance.  Regular stretching improves flexibility.  Eating food rich in calcium and engaging in resistance training and weight-bearing aerobic activities can help increase bone mass, strengthening your skeletal system.

11. Setting Physical Activity Goals  The U.S. Dept. of Agriculture recommends 60 minutes of p.a. for teens each day.  The plan suggests dividing your time with various types of p.a. Moderate-intensity – Walking – 30 min. Moderate-intensity – Walking – 30 min. Aerobic activities –Running, cycling 20-60 min Aerobic activities –Running, cycling 20-60 min Anaerobic activities – push-ups – 2-3 x a wk. Anaerobic activities – push-ups – 2-3 x a wk. Flexibility activities – Yoga – 2+ a week Flexibility activities – Yoga – 2+ a week Sedentary activities – watching TV, computer – infrequently. Sedentary activities – watching TV, computer – infrequently.

12. Choosing Activities  Keep your fitness goal in mind as you plan your own personal p.a. program.  Keep these factors in mind: Cost Cost Where you live Where you live Your level of health Your level of health Time and place Time and place Personal Safety Personal Safety Comprehensive planning Comprehensive planning  Engage in a variety of p.a. to strengthen different muscle groups (cross-training).

13. Chapter 4 Warm Up #2 Make a list of Three Fitness Goals for yourself.

14. Basics of a P.A. Program  All effective fitness programs are based on these three principles: Overload – working the body harder than normal. Overload – working the body harder than normal. Progression – gradual increase of overload Progression – gradual increase of overload Specificity – Using particular exercises and activities to improve particular areas of health- related fitness. Specificity – Using particular exercises and activities to improve particular areas of health- related fitness.

15. continued  Include these three basic stages for each activity: Warm-up – prepares your muscles for work. Warm-up – prepares your muscles for work. Work-out – Activity at the highest peak of performance. Work-out – Activity at the highest peak of performance. Cool-down – prepares muscles for returning to a resting state. Cool-down – prepares muscles for returning to a resting state. Prevents crampingPrevents cramping

16. Monitoring your progress  Keep a fitness journal List your goals. List your goals. Note the frequency, intensity, duration, and type of each activity. Note the frequency, intensity, duration, and type of each activity. At the end of 12 weeks, and every 6 weeks after that, compare the figures to evaluate your progress. At the end of 12 weeks, and every 6 weeks after that, compare the figures to evaluate your progress.  Monitor your Heart Rate Resting HR should be between 72-84 bpm. Resting HR should be between 72-84 bpm. If below 72, you are considered “good fitness level”. If below 72, you are considered “good fitness level”.

17. Training and Peak Performance  These strategies will enhance your training program for any sport or other p.a.: Eat nutritious foods. Eat nutritious foods. Drink plenty of fluids, especially water. Drink plenty of fluids, especially water. You should drink 1 ounce for every 2 pounds you weigh.You should drink 1 ounce for every 2 pounds you weigh. Get adequate rest. (8-10 hrs. every night) Get adequate rest. (8-10 hrs. every night) Avoid harmful substances – Tobacco, alcohol, drugs, STEROIDS! Avoid harmful substances – Tobacco, alcohol, drugs, STEROIDS!

18. Safety First!  These practices will reduce your risk of injury: Visit with your doctor for a physical first! Visit with your doctor for a physical first! Use proper safety equipment. Use proper safety equipment. Pay attention to surroundings – players, spectators too! Pay attention to surroundings – players, spectators too! Know your limits – Play at your level. Know your limits – Play at your level. Warm up and cool down each day Warm up and cool down each day

19. continued Stay within areas that have been designated for p.a. – skate parks, bike paths. Stay within areas that have been designated for p.a. – skate parks, bike paths. Obey rules and restrictions. Obey rules and restrictions. Practice good sportsmanship. Practice good sportsmanship.  If you become injured or ill, tell coach or other adult immediately!  Choose the right time and place for activity.  Always wear the proper equipment for a sport or activity.

20. Anabolic Steroids  Side Effects Increased Risk of Cancer and Heart Disease Increased Risk of Cancer and Heart Disease Sterility Sterility Skin problems – Acne, Hair Loss Skin problems – Acne, Hair Loss Unusual weight gain or loss Unusual weight gain or loss Sexual underdevelopment or dysfunction Sexual underdevelopment or dysfunction Violent, suicidal, or depressive tendencies Violent, suicidal, or depressive tendencies  Steroid use is ILLEGAL without a prescription.

21. Weather-Related Risks – Hot Weather Concerns Dehydration – excessive loss of water Dehydration – excessive loss of water Smog – Can damage the lungs Smog – Can damage the lungs  Overexertion – Overworking the body Heat exhaustion – cold clammy skin, symptoms of shock Heat exhaustion – cold clammy skin, symptoms of shock Heat cramps – muscle spasms from loss of large amounts of salt and water through sweat. Heat cramps – muscle spasms from loss of large amounts of salt and water through sweat. Heat Stroke – Body loses its ability to rid itself of excessive heat through perspiration. Heat Stroke – Body loses its ability to rid itself of excessive heat through perspiration.

22. Cold Weather Concerns  Frostbite – Body tissues become frozen. You can avoid this by dressing warmly and covering exposed skin. You can avoid this by dressing warmly and covering exposed skin.  Hypothermia – Body temperature becomes dangerously low, and the body has lost its ability to warm itself. Person becomes disoriented and can lose motor control. Person becomes disoriented and can lose motor control. This requires immediate medical attention. This requires immediate medical attention.  During any outdoor activity, protect yourself from sun and wind. Wear protective clothing & Use sunscreen and lip balm. Wear protective clothing & Use sunscreen and lip balm.

23. Minor Injuries  Can often be prevented by warming up fully before activity. Muscle cramp – spasm or sudden tightening of muscle. Muscle cramp – spasm or sudden tightening of muscle. Strain – Damage to muscle or tendon. Strain – Damage to muscle or tendon. Sprain – injury to ligaments surrounding a joint. Sprain – injury to ligaments surrounding a joint. Most common – AnklesMost common – Ankles Use the R.I.C.E. method for treatment Use the R.I.C.E. method for treatment Rest, Ice, Compression, ElevationRest, Ice, Compression, Elevation

24. Major Injuries  If you experience extreme pain, numbness, disorientation or if you hear a “cracking” sound during a fall, get medical attention immediately.  These injuries require medical treatment: Fracture – Break in any bone Fracture – Break in any bone Dislocation – Bone slips or is forced from its normal position. Dislocation – Bone slips or is forced from its normal position. Tendonitis – Tendons are stretched or torn from overuse. Tendonitis – Tendons are stretched or torn from overuse. Concussion – Results from a blow to the head; causes swelling of the brain and may lead to unconsciousness or death. Concussion – Results from a blow to the head; causes swelling of the brain and may lead to unconsciousness or death.