Physical Activity and FitnessChapter Nine Mr. Le

Chapter Objectives Identify the benefits of physical activity Describe various types of physical activities Develop behaviors that will improve your body

composition Explain the parts of the FITT principle Identify factors to consider when choosing

activities and exercises Describe the benefits of conditioning Show how to treat sports-related injuries Develop nutrition habits for athletes

Choosing an Active Lifestyle

Physical Activity – any form of bodily movement that uses up energy.

Activity and Your Physical Health Coordination : smooth and effective

movement when muscle and bones are working together.

Balance: feeling of stability and control over your body.

Calories: units of heat that measure the energy available in foods

Activity and Your Mental Health

Activity and Your Social Health

Physical Activity and Fitness Physical Fitness : the ability to handle

the physical demands of everyday life without becoming overly tired

Decrease Health Risks Diabetes (type 1 and type 2) Cancer Obesity Cardiovascular Disease Linked to diseases Sedentary lifestyle- way of life that

involves little physical activity ( talk about technology)

CDC 35% do not participate in 20 minutes 3 times a

week 55% attend pe class on one or more days a

week 29% attendance in pe compared to 42% in

1991 ½ of American adults are overweight (1/3) 14 percent teens are overweight The estimated annual medical cost of obesity

in the U.S. was $147 billion in 2008 U.S. dollars

The Importance of Exercise Exercise: planned physical activity done

regularly to build or maintain one’s fitness.

Aerobic : rhythmic, nonstop, moderate to vigorous activity that requires large amounts of oxygen

Anaerobic: intense physical activity that requires little oxygen but uses short bursts of energy.

Measures of Fitness

Heart and Lung Endurance Muscle Strength and Muscle Endurance

Flexibility Composition

Heart and Lung Endurance Definition: a measure of how efficiently

your heart and lungs work when you exercise and how quickly they return to normal when you stop.

Muscle Strength and Endurance Muscle Strength: measure of the most

weight you can lift or the most force you can exert at one time

Muscle Endurance: a measure of a muscle’s ability to repeatedly exert force over a prolonged period of time

Flexibility Definition: the ability of your body’s

joints to move easily through a full range of motion

Body Composition Definition: the ratio of body fat to lean

body tissue such as bone, muscle and fluid.

Choosing Activities and Exercise Personal Tastes

what do you like to do? Cross-training : switching between different

activities and exercises on different days Requirements

What equipment do you need? Lessons/trainer?

Creating a Schedule Realistic and Practical Write it down

Building Fitness Levels FITT Principle : a method for safely

increasing aspects of your workout without injuring yourself.

F = Frequency I = Intensity T = Time T = Type

Monitoring Your Heart Rate Resting Heart Rate : the number of

times your heart beats per minute when you are relaxing.

Target Heart Rate : the range of numbers between which your heart and lungs receive the most benefit from a workout

Warming Up and Cooling Down Warm Up : a period of low to moderate

exercise to prepare your body for more vigorous activity.

Workout: period of most output of energy

Cool Down : a period of low to moderate exercise to prepare your body to end a workout session.

Sports Condition Conditioning: a regular activity and

exercise that prepares a person for a sport

Sports Nutrition Nutrition = individuals eating habits

Before a sporting event?

Stay hydrated

Minimizing Risk Proper gear Know your limits

Treating Injuries P- protect the injured part from being

further injured R – rest the injured part I – ice the part using an ice pack C – compress or put pressure on the

injured part, you can use an ace bandage for this.

E – elevate the injured part above the level of the heart

Weather Related Injuries Dehydration: condition caused by

excessive water loss Heat Exhaustion: an over heating of the

body that can result from dehydration

In Closing Increase performance, feel comfortable, reduce

risk of strains and injuries and prevent lower back problems.

Different physical activities. Exercise helps the body keep blood sugar levels

normal and help maintain healthy cholesterol levels

Strengthens heart muscle to pump blood more efficiently

Increase lung capacity Reduce risk of diseases