1. Physical Activity & Your Health Chapter 4 Lesson 1

2. Physical Activity vs. Physical Fitness Physical Activity – any form of movement that causes your body to use energy 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 Physical Fitness – the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands

3. Benefits To Physical Health Body systems that benefit from physical activity include… Body systems that benefit from physical activity include… Cardiovascular System Cardiovascular System Respiratory System Respiratory System Nervous System Nervous System

4. Benefits to Mental/Emotional Health Helps to manage anger or frustration Helps to manage anger or frustration Helps you to look & feel better, which can increase self-confidence Helps you to look & feel better, which can increase self-confidence Reduces mental fatigue by bringing more oxygen to the brain Reduces mental fatigue by bringing more oxygen to the brain Giving you a can-do spirit when faced with new challenges Giving you a can-do spirit when faced with new challenges

5. Benefits to Social Health Builds self confidence which helps you cope better in social situations Builds self confidence which helps you cope better in social situations Gives opportunities to interact and cooperate with others Gives opportunities to interact and cooperate with others Helps you to manage your stress, which can enhance your relationships with others Helps you to manage your stress, which can enhance your relationships with others

6. Risks of Physical Inactivity Sedentary Lifestyle – a way of life that involves little physical activity. Sedentary Lifestyle – a way of life that involves little physical activity. Diabetes – a serious disorder that prevents the body from converting food into energy. Diabetes – a serious disorder that prevents the body from converting food into energy. Cardiovascular Disease – A disease that affects the heart and blood vessels Cardiovascular Disease – A disease that affects the heart and blood vessels

7. Risks of Physical Inactivity Risk of osteoporosis– a condition characterized by a decrease in bone density, producing porous and fragile bones. Risk of osteoporosis– a condition characterized by a decrease in bone density, producing porous and fragile bones. Reduced ability to manage stress Reduced ability to manage stress Decreased opportunities to meet and form friendships with active people. Decreased opportunities to meet and form friendships with active people.

8. Physical Activity & Weight Control Metabolism – the process by which your body gets energy from food. Metabolism – the process by which your body gets energy from food.

9. Fitness & You Lesson 2

10. Elements of Fitness 5 areas of health-related fitness 5 areas of health-related fitness

11. 5 Areas of Health Related Fitness Cardiorespiratory – the ability of the heart, lungs, and blood vessels to utilize and send fuel & oxygen to the body’s tissues during long periods of moderate-to- vigorous activity Cardiorespiratory – the ability of the heart, lungs, and blood vessels to utilize and send fuel & oxygen to the body’s tissues during long periods of moderate-to- vigorous activity

12. 5 Areas of Health Related Fitness Muscular Strength – the amount of force a muscle can exert Muscular Strength – the amount of force a muscle can exert Muscular endurance – the ability of the muscles to perform physical tasks over a period of time without becoming fatigued Muscular endurance – the ability of the muscles 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 Flexibility – the ability to move a body part through a full range of motion

13. 5 Areas of Health Related Fitness Body composition – the ration of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, & tendons Body composition – the ration of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, & tendons

14. Element of Fitness Exercise – purposeful physical activity that is planned, structured, & repetitive & that improves or maintains personal fitness Exercise – purposeful physical activity that is planned, structured, & repetitive & that improves or maintains personal fitness

15. Measuring Cardiorespiratory Endurance Cardiovascular disease is the leading cause of death in the United States!!! Cardiovascular disease is the leading cause of death in the United States!!!

16. Measuring Cardiorespiratory Endurance Cardiorespiratory Endurance – Step test Cardiorespiratory Endurance – Step test

17. Measuring Flexibility Body Flexibility – Sit and reach Body Flexibility – Sit and reach

18. Measuring Muscular Strength & Endurance Abdominal Muscle Strength & Endurance – Curl Ups Abdominal Muscle Strength & Endurance – Curl Ups Upper Body Strength & Endurance – Arm hangs Upper Body Strength & Endurance – Arm hangs

19. Measuring Body Composition How much of your body is composed of fat, and how much is composed of everything else How much of your body is composed of fat, and how much is composed of everything else Measured by the “pinch test” with a tool called a skin fold caliper Measured by the “pinch test” with a tool called a skin fold caliper

20. Improving Your Fitness 2 types of exercise 2 types of exercise Aerobic exercise – any activity that uses large muscle groups, is rhythmic in nature, & can be maintained continuously for at least 20 – 30 minutes at one time Aerobic exercise – any activity that uses large muscle groups, is rhythmic in nature, & can be maintained continuously for at least 20 – 30 minutes at one time Running, cycling, swimming, dancing Running, cycling, swimming, dancing

21. Improving Your Fitness Anaerobic exercise – intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen Anaerobic exercise – intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen Running 100 meter dash, lifting weights Running 100 meter dash, lifting weights

22. Improving Cardiorespiratory Endurance Aerobic exercise forces your heart to beat faster, therefore sending more blood and oxygen throughout your body Aerobic exercise forces your heart to beat faster, therefore sending more blood and oxygen throughout your body Over time this will help to strengthen your heart, allowing it to pump more blood efficiently Over time this will help to strengthen your heart, allowing it to pump more blood efficiently

23. Improving Muscular Strength & Endurance Anaerobic exercises help to improve muscular strength & endurance Anaerobic exercises help to improve muscular strength & endurance The more work they do, the stronger they become The more work they do, the stronger they become

24. Target Heart Range 1. Subtract 220-age to find your MHR 1. Subtract 220-age to find your MHR 2. Subtract your RHR from your MHR 2. Subtract your RHR from your MHR 3. Multiply that number by.60 & then again by.85 3. Multiply that number by.60 & then again by.85 4. You now have 2 numbers, round then to the nearest whole number 4. You now have 2 numbers, round then to the nearest whole number 5. Add back in your RHR to each number to get your target heart range 5. Add back in your RHR to each number to get your target heart range

25. 3 types of resistance training to improve strength & endurance Isometric exercise – an activity that uses muscle tension to improve muscular strength with little or no movement of the body part Isometric exercise – an activity that uses muscle tension to improve muscular strength with little or no movement of the body part Examples: pushing against a wall or any other immovable object Examples: pushing against a wall or any other immovable object

26. 3 types of resistance training to improve strength & endurance Isotonic exercise – an activity that combines muscle contraction & repeated movement Isotonic exercise – an activity that combines muscle contraction & repeated movement Examples: doing calisthenics, push-ups, pull-ups, sit-ups; using a rowing machine Examples: doing calisthenics, push-ups, pull-ups, sit-ups; using a rowing machine

27. 3 types of resistance training to improve strength & endurance Isokinetic – an activity in which a resistance is moved through an entire range of motion at a controlled rate of speed Isokinetic – an activity in which a resistance is moved through an entire range of motion at a controlled rate of speed Examples: using a stationary bike or treadmill designed to control resistance & speed Examples: using a stationary bike or treadmill designed to control resistance & speed

28. Improving & Maintaining Bone Strength Resistance training & weight-bearing aerobic activities, those that force you to work against gravity, such as walking & stair climbing – can also help increase bone mass, strengthening your skeletal system Resistance training & weight-bearing aerobic activities, those that force you to work against gravity, such as walking & stair climbing – can also help increase bone mass, strengthening your skeletal system

29. Planning a Personal Activity Program Lesson 3

30. Physical Activity Pyramid Moderate-Intensity Physical Activity – 30 minutes per day Moderate-Intensity Physical Activity – 30 minutes per day Aerobic Activity – 3-5 days per week (20-60 minutes per session) Aerobic Activity – 3-5 days per week (20-60 minutes per session) Flexibility Activities – 2 or more days per week Flexibility Activities – 2 or more days per week Anaerobic Activities – 2-3 days per week Anaerobic Activities – 2-3 days per week Sedentary Activities– Do infrequently Sedentary Activities– Do infrequently

31. Factors that may affect your workout 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

32. Basics of Physical Activity Program Overload – working the body harder than it is normally worked Overload – working the body harder than it is normally worked Progression – the gradual increase in overload necessary to achieve higher levels of fitness Progression – the gradual increase in overload necessary to achieve higher levels of fitness Specificity – particular exercises and activities improve particular areas of health-related fitness Specificity – particular exercises and activities improve particular areas of health-related fitness

33. 3 Basic Stages for a workout Warm-up – an activity that prepares the muscles for work Warm-up – an activity that prepares the muscles for work The Workout – the part of an exercise program when the activity is preformed at its highest peak The Workout – the part of an exercise program when the activity is preformed at its highest peak Cool-down – an activity that prepares the muscles to return to a resting state Cool-down – an activity that prepares the muscles to return to a resting state

34. The Workout To have an effective workout the program needs to follow the F.I.T.T. formula To have an effective workout the program needs to follow the F.I.T.T. formula

35. F.I.T.T. Frequency – How often are you going to work out Frequency – How often are you going to work out Intensity – How hard are you going to workout Intensity – How hard are you going to workout Time/Duration – How long are you going to work out for Time/Duration – How long are you going to work out for Type – What type of activities are you going to do for your program Type – What type of activities are you going to do for your program

36. Monitoring Your Progress It’s important that you keep track of your progress during your work out It’s important that you keep track of your progress during your work out Fitness journals are a great way to keep track of where you are Fitness journals are a great way to keep track of where you are Resting heart rate – the number of times your heart beats in one minute when you are not active Resting heart rate – the number of times your heart beats in one minute when you are not active 74-84 = average below 72 = good fitness level 74-84 = average below 72 = good fitness level

37. Common Workout Injuries Overexertion – overworking the body Overexertion – overworking the body Heat Cramps – muscle spasms that result from a loss of large amounts of salt and water through perspiration 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 excessive heat through perspiration Heatstroke – a condition in which the body loses the ability to rid itself of excessive heat through perspiration

38. Common Workout Injuries Frostbite – a condition that results when body tissues become frozen Frostbite – a condition that results when body tissues become frozen Hypothermia – a condition in which body temperature becomes dangerously low Hypothermia – a condition in which body temperature becomes dangerously low

39. Common Minor Workout Injuries Muscle Cramp – a spasm or sudden tightening of a muscle Muscle Cramp – a spasm or sudden tightening of a muscle Strain – a condition resulting from damaging a muscle or tendon Strain – a condition resulting from damaging a muscle or tendon Sprain – an injury to the ligament surrounding a joint Sprain – an injury to the ligament surrounding a joint

40. Treating Minor Injuries R.I.C.E. R.I.C.E. Rest Rest Ice Ice Compression Compression Elevation Elevation

41. Major Workout Injuries Fractures & Dislocation Fractures & Dislocation Tendonitis Tendonitis Concussions Concussions