Personal Health & Physical Activity

Personal Health & Physical Activity

Mr. Ramos

Objectives◦ Explain the reasons to have a physical

examination.

◦ Describe how to care for your teeth, eyes, and ears.

◦ Explain health problems and treatment related to your teeth, eyes, and ears.

◦ Discuss when and how to seek medical help.

Lesson 1: Health Services and Sources

A physical examination is a series of tests and observations to measure a person’s health status.◦ Health History◦ Examination of body parts◦ Blood and Urine Tests

The Physical Exam

Physical exams should be done once each year.

Physical exams give you, your family, & your physician a record of your health status over several years.

The Physical Exam:◦ Measure height, weight, blood pressure, & pulse◦ Check eyes, mouth, neck, throat, & ears◦ Check lungs & heart◦ Press down on your abdomen to feel for enlargement of the liver

or spleen◦ Examine skin for changes

Reasons to Have a Physical Exam

Prevention is the effort to keep something from happening or becoming worse.

Brush and floss your teeth after each meal.

Dental plaque is an invisible, sticky film composed of bacteria, food, and saliva that forms on teeth & contributes to tooth decay.

Caring for Your Teeth

Dental caries, or tooth decay, are caused when bacteria destroy tooth enamel.

Dental caries leads to holes on teeth called cavities.

Make sure your toothpaste contains fluoride.

Visit dentists for clean-ups every 6 months.


Wear a mouth guard for sports & seat belt in car.

An orthodontist is a dentist who specializes in straightening teeth.


Wear sunglasses outdoors to protect your eyes.

Have enough light indoors when reading, using the computer, or watching T.V.

Myopia is nearsightedness. You can see objects nearby but not those that are far.

Hyperopia is farsightedness. You can see objects far away but not those that are near.

Astigmatism is an irregular shape of the cornea causing blurred vision.

Caring for Your Eyes

An ophthalmologist is a physician who specializes in the care and treatment of the eye.

An optometrist is a health care professional who tests vision and prescribes corrective lenses.

Caring for Your Eyes

Protect your ears from loud sounds by keeping the volume low when using headphones & electronic devices.

Use earplugs at concerts and when operating loud machinery.

Use a cotton swab to clean gently around the outer surface of the ear.

Do not place any object inside the ear canal.

Caring for Your Ears

An audiologist is a health care professional who tests hearing ability and helps correct hearing loss.

Otitis media is an infection of the middle ear that causes pain & sometimes fever. A physician may prescribe antibiotics.

Caring for Your Ears

A vaccine is a dead or weakened pathogen that is introduced into the body to prevent disease.

Vaccines force the body to produce antibodies to fight pathogens.

You can reduce diseases:◦ Vaccination ◦ Eating nutritious meals◦ Exercising ◦ Sleep at least 8 hours

Preventing & Treating Disease

Allergist: diagnosis & treatment of allergies or immune disorders. Cardiologist: diagnosis & treatment of heart & blood vessel

problems Dermatologist: diagnosis & treatment of skin, hair, and nail

problems. Gynecologist: diagnosis & treatment of female reproductive

problems Obstetrician: care for women during labor, pregnancy, and

delivery Pediatrician: diagnosis & treatment in children until age 18 or

20s. Psychiatrist: diagnosis & treatment of mental, emotional, &

behavioral problems Urologist: diagnosis & treatment of urinary tract in males &

females, and reproductive tract in males

Health Services

In case of an Emergency, dial 9 1 1

Objectives:◦ Explain how to analyze ads for grooming products

to make informed consumer decisions.

◦ List good grooming habits, especially for the care of your skin, hair, and nails.

Lesson 2:Grooming and Consumer Choices

Grooming keeps your body clean and helps you look neat and presentable.◦ Toothpaste, soap, shampoo, & deodorant

Advertisements, or ads, are announcements designed to persuade people to buy products and services.

A consumer is a person who buys and/or uses products and services.

An endorsement is a public statement of support, usually from a well-known person.

Evaluating Ads for Grooming Products

Infomercials are television programs designed to advertise a particular service.

Evaluate ads before you buy grooming products or services.

Think about information that might be missing from an ad.

Evaluating Ads for Grooming Products

Wash your face at least twice a day.

Remove make-up before going to sleep.

Bathe daily & use deodorant or antiperspirant.

Do not get tattoos or have body parts pierced.

Wear sunscreen with SPF 15 at least 30 minutes before going outside.

Ultraviolet rays can cause sunburn & increase skin cancer.

Skin Care

Do not use several skin care products at once.

Do not share products such as deodorant, lipstick, eye makeup, or earrings.

Get at least 8 hrs of sleep. Sleep allows your skin to restore itself.

Acne is a skin disorder in which pored in the skin are clogged with oil & may become infected.

Skin Care

Shampoo & condition your hair every day or every other day.

Brush your hair every day to get rid of dust, dead skin cells, and tangles.

Use the low setting on hair dryer or curling iron to minimize hair damage.

Avoid frequent use of hair chemicals.

Control dandruff with antidandruff shampoos.

Dandruff is a condition in which the scalp sheds flakes of dead cells.

Hair Care

Avoid sharing hats, combs, or brushes with others to prevent head lice.

Head lice are insects that live on the scalp and cause intense itching.

Hair Care

Keep nails clean & dry to prevent bacteria from collecting under.

Trim nails with sharp scissors or clippers.

Trim nails straight across and round slightly at the tip.

Don’t remove the nail’s cuticle. The cuticle is the layer of nonliving skin that surrounds and protects the nails. Gently push back the cuticle after washing your hands.

Don’t overuse nail polish remover. It contains harmful chemicals.

Nail Care

Objectives:◦ Discuss the ways physical activity improves

health.

◦ Identify five kinds of health-related fitness.

◦ Identify types of physical activities and the benefits of these activities for health related fitness.

◦ Explain ways that technology and other resources influence physical activity choices.

Lesson 3:Benefits of Physical Activity

Physical activity is any body movement that requires energy.

The CDC encourages the youth ages 9 – 13 to get 60 minutes of moderate to vigorous physical activity 5 days a week.

Exercise is planned physical activity intended to develop or maintain physical fitness.

Physical fitness is the condition of the body that results from regular physical activity.

How Physical Activity can Improve Health

Muscular strength is the ability of muscles to lift, pull, push, kick, and throw with force. ◦ Strong muscles reduce the risk of injury because they provide more

support for your joints.

Muscular endurance is the ability to use muscles for an extended period of time. ◦ You can do push ups or pull ups for a longer amount of time.

Health Related Fitness

Cardiorespiratory endurance is the ability of the respiratory and circulatory systems to supply oxygen and nutrients to your body during continuous physical activity. ◦ You can spend more time swimming and running without losing your

breath.

Flexibility is the ability to bend and move the body’s joints through a full range of motion.


Aerobic exercise is a type of exercise in which oxygen is continuously taken in for a period of at least 20 minutes. ◦ Also burns fat

Anaerobic exercise is a type of intense exercise in which the muscles temporarily use up the body’s supply of oxygen, causing the body to rely on other forms of energy. ◦ Anaerobic exercise builds muscle.


The physical activity you choose depends on several factors:◦ Are you a team player?◦ Do you live near mountains or rivers?

Choosing Physical Activities

Basketball is a team of 5 players.Improves muscular & cardiorespiratory endurance.

Martial Arts are methods of combat & involve stretching and sparring.

In-line skating is an aerobic exercise that improves cardiorespiratory endurance.

The physical activity you choose depends on several factors:◦ Are you a team player?◦ Do you live near mountains or rivers?

Choosing Physical Activities

Cycling refers to riding a bicycle. It improves cardiorespiratory & muscular endurance, strength, & body composition

Aerobic Dance refers to movements done to music. They can improve muscular & cardiorespiratory endurance, flexibility, & body composition.

Walking & Hiking improve cardiorespiratory & muscular endurance as well as body composition.

Choosing Physical Activities The physical activity you choose depends

on several factors:◦ Are you a team player?◦ Do you live near mountains or rivers?Soccer is a team sport where 2 teams of 11 players compete to kick the ball into the opponents net. Soccer is an aerobic exercise.

Swimming Laps involves swimming from one end of the pool and back. Swimming increases cardiorespiratory & muscular endurance.

After School Programs ◦ Sports team, hiking club,

cheerleading squad, marching band, etc…

Youth Organizations◦ Youth organizations can

be found in your local telephone book.

Fitness Centers◦ For a fee, you can join a fitness

center and exercise alone or take group classes.

Resources & Influences on Physical Activity

Technology may have a positive or negative influence on your level of physical activity.◦ + influence: running on treadmill ◦ - influence: watching TV all day

Watch for false advertising when purchasing fitness machines.

Do not buy equipment that◦ Relies on electrical stimulation.◦ Promises quick results with little effort.◦ Relies on testimonials or “before” and “after” pictures.

Make sure all claims are backed up by scientific research.

Influence of Technology

Outline an exercise program for people in their communities who are confined to their homes and currently engage in little, if any, physical activity.

Programs should include both types of exercise and develop all the kinds of health-related fitness.

Their plan should include specific activities for each day of the week.

Health Activity

Objectives◦ Identify fitness skills you can use in sports and

physical activities.

◦ Measure physical fitness.

◦ Explain how to improve health-related fitness.

◦ Design a physical fitness plan that includes short-term and long-term goals.

Lesson 4:Developing Physical Fitness

There are 6 fitness skills. If you practice them, you will improve these skills.

1. Agility is the ability to move quickly & easily.

Fitness Skills

2. Balance is the ability to keep from falling. ◦ You need balance for cycling, gymnastics, and in-

line skating.

Fitness Skills

3. Coordination is the ability to use body parts & senses together for movement. ◦ Coordination helps you hit a baseball and touch

your nose with your eyes closed.

Fitness Skills

4. Reaction Time is the time it takes a person to respond to something noticed by the senses. ◦ A quick reaction time may prevent an accident.◦ On your mark, get set, GO!!

Fitness Skills

5. Speed is the ability to move quickly. ◦ You need speed to run away from your enemies.

Fitness Skills

6. Power is a combination of strength and speed.◦ Power helps you hit a hockey puck a long

distance.

Fitness Skills

The President’s Challenge is a government-developed physical fitness test for children and teens. ◦ Exercises: muscular strength & endurance, total

body coordination, flexibility, & cardiorespiratory endurance.

Upper body strength and endurance: Pull-ups

How to Measure Physical Fitness

Total body coordination: Shuttle run◦ Set 2 blocks of wood or similar objects behind a line. The

starting position will be 30 feet from this line. An exercise partner will give you the signal to begin. Run to the blocks, pick one up, then run back and place it behind the starting line. Do the same with the second block. Record your fastest time.


Abdominal Strength and Endurance: Curl-Ups◦ To do a curl-up, lie on a flat surface with your knees bent

and your feet about 12 inches from your buttocks. Cross your arms and place each hand on the opposite shoulder. An exercise partner should hold your feet on the floor. Keeping your elbows close to your chest, raise yourself up so that you touch your thighs with your elbows.


Lower back and hamstring flexibility: V-sit reach or sit and reach. ◦ Take off your shoes and sit on the floor with your feet in

front of you. Set your heels 8 to 12 inches apart behind a line marked on the floor. Have a partner hold your legs flat. Clasp your thumbs together with your palms facing downward. Your goal is to reach as far forward as possible along a measuring line that is between your legs and the soles of your feet.


Cardiorespiratory endurance: Endurance run/walk◦ This exercise requires you to walk or run one mile, or four

laps of most outdoor tracks. The object is to cover the distance as quickly as possible. A partner will time you. If you get tired, walk. Stop if you feel sick or dizzy. Your score is the time that it took to run or walk the mile.


The Presidential Physical Fitness Award:◦ These represent the 85th percentile of scores

in your age group. ◦ You qualify if you score at or above the score for

your age


To build muscular strength and endurance, you must perform resistance exercises.

Resistance exercises involves the use of repetition.

A repetition is the number of times an exercise is performed.

Lifting a heavy weight at a low number of repetitions builds muscular strength.

Lifting lighter weights at a higher number of repetition increases muscular endurance.

Developing Muscular Strength & Endurance

To develop flexibility you must stretch your muscles.

Static stretching is an exercise that involves stretching a muscle until it pulls and then holding the stretch for 15 to 30 seconds

Stretching improves your circulation and gives you better posture.

Developing Flexibility

To develop cardiorespiratory endurance & a healthful body composition, you must perform aerobic exercises at an intensity that works your heart.

Target heart rate is a heart rate of 75 percent of a person’s maximum heart rate. ◦ 1. Subtract your age from 220. This is the maximum number of

times your heart can beat in one minute.◦ 2. If you are just starting an exercise program, your target heart

rate should be between 60% to 75% of your maximum heart rate. Multiple your maximum heart rate by 0.60 and then by 0.75 to find your range.

Exercise at your target heart rate for at least 20 minutes.

Developing Cardiorespiratory Endurance (Activity)

Stop performing a physical activity if you experience:◦ Chest pain or discomfort◦ Extreme shortness of breath◦ Unexplained fatigue or weakness◦ Nausea ◦ Dizziness◦ Feeling unusually hot or breaking out into cold sweats◦ Pain in muscle or any part of the body◦ Blue fingers or lips

Knowing when to Stop

A physical fitness plan should identify short-term and long-term goals. ◦ Long term goal: Ride bicycle for 1 hr at 12mph◦ Short term goal helps you reach long term goal:

Ride bicycle for 20 minutes at 12 mph

Always speak with a physician before starting an exercise program.

Designing a Physical Fitness Plan:Setting Goals

Once you set your goals, decide which physical activities you will perform during the week.

Avoid doing the same workouts each day to allow certain muscle groups to rest.

As your level of physical fitness improves, you can add time and days to your schedule.

Designing a Physical Fitness Plan:Making a Plan

A physical fitness plan should include the following:◦ Perform warm-up exercises before each workout.

A warm-up is a period of easy physical activity that helps to prepare the muscles for moderate to vigorous activity.

◦ Warm up for 5 to 10 minutes before workout

◦ Do static stretching for flexibility (2 to 3 days per week).

◦ Perform resistance exercises for muscular strength and endurance (2 to 4 times per week).


Do aerobic exercise for cardiovascular endurance and a healthful body composition (3 to 5 days per week).

Perform cool-down exercises after each workout.◦ A cool-down is a period of reduced physical activity after

a workout.

◦ Walk around for a few minutes after vigorous exercise to let your heart rate return to normal.

◦ Cool down for 5 to 10 minutes after workout.


1. Write a health goal you want to set:◦ I will follow a physical fitness plan

2. Tell how the goal will affect your health.◦ How will following a physical fitness plan promote your health?

3. Describe a plan you will follow. Keep track of your progress.

◦ Develop a physical fitness plan that takes into account your current schedule. Identify people who can help you follow your plan.

4. Evaluate how your plan worked.◦ After one week, determine if you are sticking to your plan. Did

you achieve your short term goal? Your long-term goal? If you did not follow the plan, explain why. Determine how you can change your plan in order to be more successful.

Set Health Goals (Activity)

Objectives◦ List ways to practice good sportsmanship.

◦ Describe health risks associated with anabolic steroids.

◦ Describe common illnesses and injuries related to physical activity.

◦ Identify ways to reduce the risk of illnesses and injuries related to physical activity.

◦ Discuss the role of coaches, sports officials, and spectators in maintaining a safe environment.

Lesson 5Preventing Injuries

Sportsmanship is being respectful and following rules while participating in or watching sports.

Follow these guidelines to practice good sportsmanship.◦ Play by the rules of the game◦ Treat your teammates with respect◦ Respect referees◦ Have a healthful attitude about winning and losing◦ Listen to your coaches◦ Treat players of the opposing team with respect◦ Demonstrate an understanding of individual differences

Good Sportsmanship

Anabolic steroids are drugs that are used to increase muscle size and strength.

Anabolic steroids are illegal without a prescription.

You are not showing good sportsmanship if you take anabolic steroids. This is cheating.

Male side-effects: breast development and shrinking of testicles.

Female side-effects: facial hair growth and changes in menstrual cycle.

Other side-effects include acne, swelling of legs and feet, bad breath, aching joints, high blood pressure, bone damage, and liver cancer.

Avoiding Anabolic Steroids

Conditioning is training the body to become physically fit through exercise, good nutrition, and rest.

Overtraining is pushing the body hard enough during exercise that you risk injury or illness.

To reduce risk of injury, you must rest.

Dehydration is an abnormal loss of body fluid. Drink water before, during, and after physical activity to prevent loss of fluid.

Reducing the Risks of Illness & Injuries

A sprain is an injury to a joint or ligament usually caused by twisting or stretching it beyond its normal range of motion.◦ Signs: soreness and swelling

A fracture is a break or crack in a bone.◦ Signs: pain, swelling, loss of movement, and deformity in the

fractured area.

Muscle cramps are sudden, intense pains that occur when a muscle involuntarily contracts and does not relax.

Common illnesses and injuries related to Physical Activity

A shin splint is an injury to the muscles along the front of the lower leg that causes pain and swelling.◦ Shin splints occur when someone practices improper training or when

the foot hits the ground at a bad angle during physical activity.

Runner’s knee is pain under and around the kneecap. ◦ The pain may become more severe during intense activity and long

periods of sitting.

Tennis elbow is pain on or around the bone that runs along the outside of the elbow.◦ Overuse of the arm in activities such as tennis, golf, rowing, and pitching

can cause tennis elbow.


Exercise-induced asthma (EIA) can be triggered by strenuous activity. Stop all physical activity if you experience symptoms EIA.◦ Symptoms: coughing, wheezing, tightness in the chest, and shortness of

breath.

Breathe through the nose as much as possible during exercise.

Don’t compete beyond your ability level.

Warm up before a workout to help prevent muscle tear and injury.

Cooling down helps prevent strain on your body by slowing the heart rate and stretching warm muscles.


A referee is an official who enforces rules at a sports event. The referee makes sure the game is played fairly.◦ In some sports, the referee is known as the umpire or a line

judge.

A spectator is a person who watches a sports event. ◦ Spectators may cheer for a good play but should not insult or

shout at players, coaches, or referees.

Safety and Sports Events

A coach or manager is in charge of a sports team. The coach or manager guides the team’s performance, providing instruction as well as winning strategies.

A participant is a player in the game. Participants must obey their coach or manager. They must follow the regulations of referees and other officials.

Safety and Sports Events

Avoid interrupting the game or endangering people by throwing objects on the court or field.

Don’t get involved in fights with the fans of either team.

Never use alcohol or other drugs before, during, or after a game. It’s illegal and harmful to your health.

Support your team when it loses as well as when it wins.

Respect property at the school of an opposing team. Such behavior is a sign of a good sport, and damaging property is illegal.

Guidelines for Being a Responsible Spectator

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Personal Health & Physical Activity