1. Physical Activity and Fitness CHAPTER 9 HPWB 7

2. Lesson 1 Key Points Physical Activity- movements that require energy (sports, fitness, everyday chores and activities). Exercise- specific planned and organized session of physical activity that is designed to increase your physical fitness. Physical Fitness- ability to handle the physical demands of everyday life without becoming overly tired Aerobic exercise- vigorous, non-stop moderate to vigorous activity that requires large amounts of oxygen and works the heart (ex: running, biking, swimming, etc.) Anaerobic exercise- intense physical activity that requires little oxygen but requires short bursts of energy (ex: sprinting, gymnastics, weightlifting, etc.) Examine Figure 9.1 on page 221- Benefits of Physical Activity

3. Examples of Exercise: Which is Aerobic (requires large amounts of oxygen) and Anaerobic (requires short amounts of oxygen, short bursts)?

4. Lesson 2 Key Points Heart and Lung endurance- how effectively your heart and lungs work when you exercise and how quickly it returns to normal when you stop exercise. Cross-training- varying and switching your exercises (ex: cross-fit) Muscle strength- the heaviest weight you can lift at one time (deadlift, squat for maximum weight) Muscle endurance- the ability of a muscle to repeatedly exert force over a period of time (push-ups, sit-ups, etc.) Body Composition- ratio of body fat to muscle, organs, bones, and fluid. Flexibility- ability of your joints to move easily through a full range of motion. *REVIEW FITNESSGRAM TESTS FOR THE ABOVE-SEE DATA SHEETS.

5. Lesson 3 Key Points EXERCISE STAGES: 1.Warm up- period of low to moderate physical activity designed to prepare your body for more vigorous activity (range 5-15 mins.) 2.Activity- period of time when you focus on your specific exercise, sport, or work-out (range 30-60 mins.) 3.Cool down- period of time when you include low to moderate activity to end your work-out (range 5-10 mins.)

6. FITT Principle Frequency- how often you work out or exercise. Intensity- how hard you work out or exercise. Time- how long your work out lasts. Type- the specific exercise you perform. * BE ABLE TO EXPLAIN THE FITT PRINCIPLE*

7. Lesson 4 Key Points Individual sports- activities that you can perform on your own or with a partner (weightlifting, golf, swimming, etc.) Team sports- organized activities that require a group pf players to compete against another group of players (soccer, baseball, softball, football, etc.) Dehydration- excessive loss of fluids resulting in a negative physiological reaction. Anabolic steroids- are drugs that cause muscle tissue to develop at an abnormally fast rate (are highly harmful to your health and require medical prescription.)

8. Sports and Nutrition Get enough carbohydrates for energy. They come from fruits, vegetables, rice, pasta, breads, etc. Get enough vitamins and minerals. Eating a well-balanced diet is typically enough. Most people choose to supplement with daily vitamins. Avoid too much protein. They come from mostly animal products such as meats, eggs, and poultry. They also come from nuts, tofu, and dairy products. Drink water. Hydrate up to 10-15 glasses a day, and more for vigorous athletes.

9. Safety Practices Exercise where and when it’s safe. Consider location, time, weather, etc. Always warm up and cool down to prevent injuries. Injuries could hamper your performance and ability to participate. Practice your sport regularly. It helps you progress your abilities and helps your team work together. Learn the proper techniques and rules of the game. It helps you become efficient at your game and promotes safety and sportsmanship. Keep emotions under control. EXPLAIN WHY THIS IS IMPORTANT.

10. Safe Equipment Wear the proper clothing. Know what your activity requires. Make yourself visible for outdoor activities. Dress appropriately for the weather (cold or heat). Wear the proper protective equipment (pads, mouthpiece, helmets, etc.). Choose the proper footwear for the event or sport. Select the proper equipment.