1. Physical Activity for Life Chapter 4

2. Objectives of Chapter 4  Chapter 4 identifies the benefits of regular physical activity and presents the basics of fitness program.

3. What is Physical Activity  Physical Activity- is any form of movement that causes 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. What are the Benefits of Physical Activity? I.Physical activity makes your body stronger increases your energy and improves your posture.  Cardiovascular System- regular physical activity strengthens heart muscle, allowing it to pump blood more efficiently

5. Benefits Continued  Respiratory System- regular physical causes you to breathe large amounts of air and muscle don’t tire as quickly (Run farther without getting out of breath).  Nervous System- Reaction time is improved by responding more quickly to stimuli.

6. Benefits to Mental/Emotional Health  Reduce Stress  Manage anger and frustration  Help you look and feel better  Positive self-concepts and sense of pride and accomplishment  Reduce mental fatigue  Can-do spirit

7. Benefits of Social Health  Building of self-confidence  Interaction and cooperation with peers  Helps manage stress, which can enhance your relationship with others

8. Risks of Physical Activity  More then 1/3 of teens to not participate in vigorous physical activity.  Regular participation in physical activity decline in the teen years.  29% of teens attend a daily physical education class.  Sedentary Lifestyle- or a way of life that involves little physical activity.

9. Risks of Sedentary Lifestyle  Cardiovascular disease and lifestyle diseases.  Diabetes- is a serious disorder that prevents the body from converting food into energy.

10. Risks Continued  Osteoporosis- a condition characterized by a decrease in bone density, producing porous and fragile bones.

11. Physical Activity and Weight Control  The CDC reports that more than ½ of adults and 14% of teens are overweight.  Metabolism- is the process by which your body gets energy from food.  When physically active your metabolic rate rises and your body burns more calories at rest.  60 minutes of Physical Activity daily.

12. Chapter 4 Lesson 2

13. Elements of Fitness  Cardiovascular 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 activity.  Muscular strength- the amount of force a muscle can exert.  Muscle endurance- the ability of the muscle to perform physical tasks over a period of time without becoming fatigued.

14. Benefits of Muscular Fitness Weight Control Weight Gain Appearance Energy Athletic Performance Injury Prevention Bone Strength Flexibility Balance Cholesterol Psychological Benefits Social Benefits Benefits at Any Age

15. Fitness Continued  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, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and bones.  Exercise- is purposeful physical activity that is planned, structured, and repetitive and that improves or maintains personal fitness.

16. Elements of Fitness Examples

17. Improving Your Fitness  Aerobic exercise- is any activity that uses large muscle groups, is rhythmic in nature, and can be maintained continuously for at least 10 minutes three times a day or for 20-30 minutes at one time.

18. Fitness Continued  Anaerobic Exercise- intense short bursts of activity in which muscles work so hard that they produce energy without using oxygen.

19. Aerobic vs. Anaerobic

20. Chapter 4  Lesson 3

21. Planning a Personal Activity Program  Cost/ Where your live/ Level of Health/ Time and Place/ Personal Safety. Comprehensive planning.  Cross Training- jumping rope, swimming, jogging, and cycling

22. Basics of a Physical Activity Program  Overload- working the body harder than it is normally worked.  Progression- is the gradual increase in overload necessary to achieve higher levels of fitness.  Specificity- indicates the particular areas of health-related fitness.

23. Program Continued  Warm-up- an activity that prepares the muscle for work.

24. The Workout  Workout- part of an exercise program when activity is performed at its highest peak.  F-Frequency/scheduled workouts  I- Intensity/overload  T-Time/Duration  T-Type/Anaerobic vs. Aerobic  Cool-down- an activity that prepares the muscles to return to a resting state.

25. FITT Workout

26. Monitoring Your Progress  Resting Heart Rate- is the number of times your heart beats in one minute when your not active. 85-up Poor Fitness 84-72 Average Fitness 72-below Good Fitness

27. Computing Target Heart Rate FormulaExample Obtain your maximum Heart rate (MHR) 220- age Multiply your MHR by 60% to obtain the lower level of your THR Multiply your MHR by 80% to obtain the upper level or your THR 220-10=210 210 x.60=126 210 x.80 =168

28. Your Score 220 - _____ = _____ (age) (MHR) (age) (MHR) _____ x.60 = _____ (MHR) (lower level THR) _____ x.80 = _____ (MHR) (upper level

29. Target Heart Rate Each heart rate level is designed to help improve certain aspects of your fitness. The BEST “zone” for improving your aerobic capacity is between 60% and 80% of your maximum heart rate. In this zone, you are working at a proper intensity to strengthen your heart muscle and yet allow you to continue to exercise for more than 20 minutes.

30. Chapter 4  Lesson 4

31. Training and Peak Performace  Training Program- is a program of formalized physical preparation for involvement in a sport or another physical activity.  Hydration- is taking in fluids so that the body functions properly.  Rest and avoid harmful substances

32. Harmful Substances  Anabolic Steroids- are synthetic substances that are similar to the male hormone testosterone.  Nutritional Supplements

33. Safety First!  Health Screening- is a search or check for diseases of disorders that an individual would otherwise not have knowledge of or seek help for.  Also use proper equipment, know your surroundings, play at your skill level, obey all rules and restrictions, and practice good sportsmanship.

34. Chapter 4  Lesson 5

35. Physical Activity Injuries  Overexertion- overworking the body.  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.

36. Signs of Heatstroke

37. Cold Weather Injuries  Frostbite- is a condition that results when body tissues become frozen.

38. Hypothermia  Is a condition in which body temperature becomes dangerously low.  Disoriented

39. Minor Injuries  Muscle Cramp- is a sudden spasm or tightening of muscle.  Strain- a condition resulting from damaging a muscle or tendon.  Sprain- an injury to ligament surrounding a joint.  R.I.C.E.-rest, ice, compression, elevation.

40. Major Injuries  Fracture and dislocations  Tendonitis- a condition in which the tendons that connect muscle to bones are overused.  Concussions- blow to the head.

41. Concussions