1. Physical Activity and Fitness
Chapter 12
Physical Activity and Fitness

2. Lesson 1 Physical activity benefits all aspects of your health.
Physical activity – any form of movement that causes your body to use energy
Physical fitness – the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands
Exercise – physical activity that is planned, structured, and repetitive, and that improves or maintains physical fitness

3. Lesson 1 Continued Benefits of physical activity:
Strengthens your bones and muscles
Boosts your energy level
Improves your poster
Maintains a healthy weight
Reduces your risk of many serious diseases
Mental and emotional benefits of physical activity:
Stress relief
Mood enhancement
Better sleep
Improved Self-esteem

4. Lesson 1 Continued Social benefits of physical activity:
Spend time with friends
Make new friends
Develop skills to improve relationships
Increase self-esteem
Give you confidence
Manage stress
Sedentary – involving little physical activity

5. Lesson 2 Five elements of fitness:
Cardiorespiratory endurance – ability of your heart, lungs, and blood vessels to send fuel and oxygen to your tissues during long periods of moderate to vigorous activity
Three-minute stress test
Muscular strength – amount of force your muscles can exert
Sit-ups
Push-ups

6. Lesson 2 Continued
Muscular endurance – ability of your muscles to perform physical tasks over a period of time without tiring
Sit-ups
Push-ups
Flexibility – ability to move your body parts through their full range of motion
Sit-and-reach

7. Lesson 2 Continued
Body Composition – ration of fat to lean body tissue
Water buoyancy
Aerobic exercise – rhythmic activities that use large muscle groups for an extended period of time
Anaerobic exercise – intense, short bursts of activity in which the muscles work so hard that they produce energy without using oxygen

8. Lesson 2 Continued Ways to use resistance to work your muscles:
Isometric – muscle tension with little or no movement
Isotonic – combine movement of the joints with contraction of the muscles
Isokinetic – exercises exert resistance against a muscle as it moves through a range of motion at a steady rate of speed

9. Lesson 3 Moderate-intensity physical activities: Aerobic activities:
Walking
Climbing stairs
Household chores
Yard work
Aerobic activities:
Cycling
Brisk walking
Running
Dancing
Skating
Cross-country skiing
Most team sports

10. Lesson 3 Continued Strength training: Rowing Cross-country skiing
Pull-ups
Push-ups
Cycling
Running
Skating

11. Lesson 3 Continued Flexibility exercises:
Gymnastics
Stretching
Martial arts
Ballet
Pilates
Yoga
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

12. Lesson 3 Continued
Progression – gradually increasing the demands on your body
An exercise session has three stages:
Warm-up – gentle cardiovascular activity that prepares the muscles for work
Workout – when you are exercising at your highest peak
Frequency
Intensity
Type of activity
Time of workouts

13. Lesson 3 Continued
Cool down – low-level activity that prepares your body to return to a resting state
Resting heart rate – the number of times your heart beats per minute when you are not active

14. Lesson 4
Before beginning a physical activity program you should always get a medical screening.
When exercising use the correct equipment:
Wear well-fitting athletic shoes
Wear socks to cushion your feet and keep them dry
Choose comfortable non-binding clothes that are appropriate for the weather

15. Lesson 4 Tips for cold-weather activity: Cold weather risks:
Warm up and cool down
Cover your nose and mouth
Drink plenty of fluids
Cold weather risks:
Frostbite – damage to the skin and tissues caused by extreme cold
Hypothermia – dangerously low body temperature

16. Lesson 4 Continued Hot-weather risks:
Overexertion – overworking the body
Heat exhaustion – form of physical stress on the body caused by overheating
Symptoms of heat-exhaustion:
Heavy sweating
Cold, clammy skin
Dizziness, confusion, or fainting
Weak, rapid pulse
Cramps
Shortness of breath
Nausea or vomiting

17. Lesson 4 Continued Sun and wind hazards:
Heatstroke – dangerous condition in which the body loses its ability to cool itself through perspiration
Sun and wind hazards:
Windburn
Sunburn
Skin cancer
Eye damage

18. Lesson 4 Continued Minor injuries: Blisters
Muscle cramps – sudden and sometimes painful contractions of the muscles
Strains – overstretching and tearing a muscle or tendon
Sprains – injuries to the ligaments around a joint
Tendonitis – inflammation of the tendon

19. Lesson 4 Continued P.R.I.C.E. procedure: Protect the affected area
Rest the injury for at least a day
Ice the affected are for 10 to 15 minutes, three times a day
Compress the affected area to reduce swelling
Elevate the injured area above the heart

20. Lesson 4 Continued Major injuries: Fractures and broken bones
Dislocations
Concussion