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What is your health status?
Read each of the ten statements. Answer yes, no, or sometimes for each item. Write yes only for the
items you practice regularly.
CHAPTER 4 – PHYSICAL ACTIVITY FOR YOUR LIFE
1. I participate in some form of physical activity every day.
2. Whenever possible, I walk rather than drive or get a ride.
3. My level of physical activity helps me maintain a healthy weight range.
What is your health status?
4. I enjoy a wide variety of physical activities and sports.
5. I participate in aerobic activities such as cycling, swimming, or in-line skating.
6. I follow a nutritious diet; avoid harmful substances such as alcohol, tobacco, and other drugs; and get adequate rest.
What is your health status?
7. I do at least 20 minutes of nonstop vigorous exercise a minimum of three times a week.
8. When I buy athletic equipment, safety is a primary concern.
9. I take proper precautions to minimize the risk of injury while engaging in physical activity.
10. I know and follow safety rules for the activities in which I participate.
What is your health status?
Lesson 1
WHAT IS PHYSICAL ACTIVITY ? 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.
WHAT ARE THE BENEFITS OF
PHYSICAL ACTIVITY?
Benefits to Physical Health: Cardiovascular System - Regular physical
activity strengthens the heart muscle, allowing it to pump more blood efficiently.
Respiratory System – When you engage in physical activity, your respiratory system begins to work more efficiently - you can breathe larger amounts of air, and the muscles used in respiration don’t tire as quickly.
Nervous System – By helping you respond more quickly to stimuli, physical activity can improve your reaction time. Example = Driving.
BENEFITS TO MENTAL/EMOTIONAL
HEALTH Helps you look and feel better, which can
increase your self confidence.
Contributes to a positive self-concept by giving you a sense of pride and accomplishment in taking care of yourself.
Reduces mental fatigue by bringing more oxygen to the brain. This improves your concentration, allowing you to think more clearly and work more productively.
Gives you a can-do spirit when faced with challenges.
BENEFITS TO SOCIAL HEALTH Builds self confidence, which helps
you cope better in social situations, such as when you meet new people.
Gives you the opportunity to interact and cooperate with others.
Helps you manage stress, which can enhance your relationships with others.
RISKS OF PHYSICAL INACTIVITY
More than one in three teens (35 %) do not participate regularly in vigorous physical activity.
Regular participation in vigorous physical activity declines significantly during the teen years.
A reduced ability to manage stress.
Only 29% of teens attend a daily physical education class –a serious decline from 42% in 1991.
Unhealthful weight gain, which is linked to several potentially life-threatening conditions, including cardiovascular disease, type 2 diabetes, and cancer.
Decreased opportunities to meet and form friendships with active people who value and live a healthy lifestyle.
RISKS OF PHYSICAL INACTIVITY continued
Definitions Sedentary Lifestyle
– A way of life that involves little physical activity.
Diabetes – A serious disorder
that prevents the body from converting food into energy.
Osteoporosis – A condition
characterized by a decrease in bone density, producing porous and fragile bones.
APPROACHES TO EVERYDAY ACTIVITIES
Instead of… Try…
• Taking the elevator or escalator
• Taking the stairs
• Playing video or computer games
• Playing soccer, basketball, or
tennis
• Getting a ride to a friend's house
• Walking, skating, or riding
your bike there
• Using a shopping cart • Carrying groceries to the car
• Watching TV or taking a nap
• Gardening or mowing the lawn
• Taking the car through a car wash
• Washing the car yourself
PHYSICAL ACTIVITY AND WEIGHT CONTROL
Metabolism - The process by which your body gets energy from food.
When you are physically active, your metabolic rate rises and your body burns more calories than when it is at rest.
FITTING PHYSICAL ACTIVITY INTO YOUR LIFE
Health professionals recommend that teens incorporate 60 minutes of moderate physical activity into their daily lives.
Sound too difficult???
Give two examples of how you can fit physical activity into your life.
Fitness and You
LESSON TWO
1. Cardiorespiratory Endurance2. Muscular Strength3. Muscular Endurance4. Flexibility5. Body Composition
ELEMENTS OF FITNESS
Cardiorespiratory 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.
ELEMENTS OF FITNESS
Cardiorespiratory Endurance Examples
Running Cross Country Skiing Bicycling Elliptical Trainer Swimming Step Aerobics Rowing Kickboxing Walking Jumping Rope
Muscular Strength and Endurance Muscular Strength - The amount of
force a muscle can exert. Activities involve lifting, pushing, and jumping.
Muscular Endurance - The ability of the muscles to perform physical tasks over a period of time without becoming fatigued. Activities are repeated.
Muscular Strength and Endurance Examples
Body-weight exercises use the weight of your body as resistance. Exercises such as push-ups, sit-ups, jumping jacks, chin-ups, and leg lifts are well suited for this type of program. The advantage is that you can perform these exercises just about anywhere without the need for equipment. The disadvantages are that it is difficult to increase the resistance easily and target specific muscle groups.
Muscular Strength and Endurance Examples
Machine-weight exercises allow you to control resistance as well as isolate specific muscles. The disadvantage is that you need special equipment.
Muscular Strength and Endurance Examples
Free-weight exercises allow you to control resistance, isolate specific muscles, and improve your muscle balance using (at a minimum) a bench and/or some weights. The disadvantage is that the risk of injury is higher than with machine-weights since the resistance is not mechanically supported.
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 tendons.
MEASURING CARDIORESPIRATORY
ENDURANCE
CARDIORESPIRATORY ENDURANCE STEP TEST
1. Use a sturdy bench about 12 inches high. Fully extending each leg as you step up, step up with your right foot and then with your left foot. Then step down with your right foot first.
2. Repeat at the rate of 24 steps per minute for three minutes.3. Take your pulse.4. Find our pulse rate on the chart to evaluate your cardiorespiratory
endurance.
ResultsBeats/Minute 85-95 96-105 106-125 126 or more
Rating Excellent Good Fair Needs Improvement
MUSCULAR STRENGTH AND ENDURANCE
UPPER BODY STRENGTH AND ENDURANCE – ARM HANG
1. Grasp the horizontal bar with your palms facing away from you.
2. Raise your body so that your chin is above the bar and your elbows are flexed to hold your chest near the bar.
3. Hold the position as long as possible. The third person will time with a stopwatch and will stop the watch when your chin touches the bar, your head tilts backward, or your chin falls below the bar.
ARM HANG HEALTHY RANGE SCORING CHART
AGE MALE FEMALE
12 7-14 (sec) 7-14 (sec)
13-15 12-20 (sec) 7-14 (sec)
MEASURING FLEXIBILITY
BODY FLEXIBILITY – SIT AND REACH
1. Sit on the floor. Remove shoes and fully extend one leg against the side of the box beneath yardstick. Bend your other knee so that your foot is flat on the floor two to three inches from the side of the extended leg.
2. Place the palm of one hand over the back of the other hand. Extend arms over the yardstick, reaching forward as far as you can.
3. Repeat step 3 four times. 4 .Switch the position of the legs and repeat the
test. 5. Find your scores and determine your flexibility.
SIT & REACH HEALTHY RANGE SCORING CHART
GENDER NUMBER OF INCHES
MALE 8
FEMALE 10 (AGES 13-14)12 (AGES 15 +)
MEASURING BODY COMPOSITION
Pinch Test is a common method of determining body composition.
Skinfold caliper – A gauge that measures the thickness of the fat beneath the fold of skin.
IMPROVING YOUR FITNESS
Aerobic Fitness – 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 to 30 minutes at one time. (With oxygen)LOW INTENSITY, LONG DURATION
Anaerobic Exercise – Intense short bursts of activity in which muscles work so hard that they produce energy without using oxygen.HIGH INTENSITY, SHORT DURATION
IMPROVING CARDIORESPIRATORY
ENDURANCE When you do aerobic exercises, your heart
rate increases and your heart sends more oxygen to your muscles to use as energy.
Over time, this strengthens the heart muscle, allowing it to pump blood more efficiently.
Aerobic exercises also affect your respiratory system by increasing the lungs capacity to hold air.
IMPROVING MUSCULAR STRENGTH AND ENDURANCE 3 TYPES OF RESISTANCE TRAINING
ISOMETRIC
ISOTONIC
ISOKINETIC
IMPROVING MUSCULAR STRENGTH AND ENDURANCE
Isometric – An activity that uses muscle tension to improve muscular strength with little or no movement of the body part.
Involves the static contraction of a muscle without any visible movement in the angle of the joint
Derives from Greek “iso” meaning same and “metric” meaning distance
Example – Pushing against a wall or any other immovable object
IMPROVING MUSCULAR STRENGTH AND ENDURANCE
Isotonic – An activity that combines muscle contraction and repeated movement.
Example – Push ups, pull ups, sit ups, using a rowing machine, calisthenics, weight lifting
IMPROVING MUSCULAR STRENGTH AND ENDURANCE
Isokinetic – An activity in which a resistance is moved through an entire range of motion at a controlled rate of speed.
Example – Using a stationary bike or treadmill designed to control resistance and speed.
IMPROVING FLEXIBILITY
Stretch
WHAT DO YOU NEED TO KNOW? CARDIORESPIRATORY ENDURANCE MUSCULAR STRENGTH MUSCULAR ENDURANCE FLEXIBILITY BODY COMPOSITION
Definition Examples Tests to measure Improve
Six Skill-Related Fitness Components
1.Speed2.Reaction time3.Agility4.Power5.Balance6.Coordination
Six Skill-Related Fitness Components
1. Speed is the ability to perform a motor skill as rapidly as possible. Simply, it is the ability to
move quickly, which is an essential quality in many sports.
Reaction time is closely related to speed.
Six Skill-Related Fitness Components
2. Reaction time is the ability to respond rapidly to a stimulus (cue). Reaction time can be improved
by explosive exercise and sport-specific practice.
Six Skill-Related Fitness Components3. Agility is the ability to move change direction
rapidly without a significant loss of speed, glance, or body control.
Agility fitness combines power, strength, balance, flexibility, reaction time,
coordination, anticipation, and muscular control.
Agility is critical in any sport that requires rapid changes in direction, deceleration, and acceleration, such as basketball, football, and gymnastics.
Six Skill-Related Fitness Components
4.Power is ability to exert muscular strength rapidly.
It is the rate of performing work. On the field, power combines speed and
strength. Explosive skills require power fitness, which
involves exerting force with marked acceleration.
Olympic lifting and shot putting are examples that show a rapid rate of force development.
Six Skill-Related Fitness Components5. Balance is the ability to maintain
equilibrium. Balance can be static or dynamic. Static balance means that the
athlete is not moving, such as when performing a handstand.
Dynamic balance means that the athlete maintains equilibrium while moving, such as in slalom ski events.
Six Skill-Related Fitness Components
6. Coordination is the ability to move smoothly and efficiently. It is specific to each sport skill. Gross motor coordination
means performing large muscle skills, such as running and jumping, with good technique, rhythm, and accuracy.
PLANNING A PERSONAL ACTIVITY PROGRAM
LESSON THREE
EXERCISEPurposeful physical activity that is planned, structured, and repetitive and that improves or maintains personal fitness
PLANNING A PERSONAL ACTIVITY PROGRAM
SETTING PHYSICAL ACTIVITY GOALS
Teens should get 60 minutes of physical activity every day.
May include all sorts of activities from participating in PE or sports to doing household tasks such as mowing the lawn or cleaning your room
Your school and community may offer programs that provide a variety of fun and healthful physical activities
PHYSICAL ACTIVITY PYRAMID
Sedentary Activities – do infrequently Watching TV, talking on the phone, playing video and/or computer
games
Anaerobic Activities – 2-3 times per week All major muscle groups Biceps curls, push-ups, ab work, bench press, shoulder press, and
other weightlifting exercises
Flexibility Activities – 2 or more times per week All major joints Side lunge, step stretch, hurdler stretch, calf stretch, yoga
exercises
Aerobic Activities – 3-5 times per week; 20-60 minutes per session Cycling, brisk walking, running, dancing, in-line skating, playing
basketball, cross country skiing
Moderate Intensity Physical Activities – about 30 minutes per day Walking, climbing stairs, walking a dog, gardening or yard work,
housecleaning
PLANNING A PERSONAL ACTIVITY PROGRAM
FACTORS IN CHOOSING ACTIVITIES
1. Cost Some activities require specialized and expensive equipment
2. Where you live For convenience choose local activities – less travel Local area – Flat? Hilly? Climate?
3. Your level of health Some health conditions have risks to consider Asthma – respiratory system disease
4. Time and place Build your program into your daily routine Not a morning person – no morning activities
5. Personal safety Running long distance – Safe? Enough light?
6. Comprehensive Planning Plan activities that address all five areas of health related fitness
PLANNING A PERSONAL ACTIVITY PROGRAM
Cross Training
Engaging in a variety of physical activities to strengthen different muscle groups
Jump roping, swimming, cycling, jogging
FITT Frequency – How many times per week
Ideally 3-4 times per week with only 1-2 days in between each session
Depends on goals, activities, schedule, weather
Intensity – How hard you are working Start light or slow to build up endurance
Time - How long you work out Slowly build up the amount of time Goal is to work 20-30 minutes within target heart zone Target Heart Range – the ideal range for your heart rate during
aerobic activity
Type – Aerobic/Anaerobic To maximize benefits devote 75-80% of workout time to
aerobic activity and 20-25% to anaerobic activity Choose activities you enjoy
BASICS OF A PHYSICAL ACTIVITY PROGRAM
Overload – Working the body harder than it is normally worked. Builds muscular strength and contributes to overall
fitness Achieved by increasing repetitions or doing more sets
Progression – Gradual increase in overload necessary to achieve higher levels of fitness. When an activity becomes easy increase the number of
repetitions or sets
Specificity – Particular exercises and activities improve particular areas of health-related fitness. Ex. Resistance training builds muscular strength.
BASICS OF A PHYSICAL ACTIVITY PROGRAM
Warm up – An activity that prepares the muscles for work. Begin by completing an activity that
raises your body temperature Slowly stretch large muscles to increase
elasticity and reduce risk of injury After stretching perform activity slowly
Workout – The part of the workout when the activity is performed at its highest peak.
BASICS OF A PHYSICAL ACTIVITY PROGRAM
Cool-down – Activity that prepares the muscles to a resting state. Ending a workout abruptly may cause
your muscles to tighten, lead to injury, and make you dizzy
Slow down the activity Continue activity at slower pace for five
minutes then stretch for five minutes
BASICS OF A PHYSICAL ACTIVITY PROGRAM
BORED?? Vary your routine by cross training.
For example, skate one day and swim the other.
Work out with a friend. Can be more fun and help keep both of you motivated.
Listen to music. When you have something else to focus on the workout
may go quicker. Use caution when listening to music outdoors.
Take a break to give your body a chance to recharge.
MONITORING PROGRESS
Keep a fitness journal List goals Note frequency, intensity, duration, and type of
activity After 12 weeks and every 6 weeks after evaluate
your progress
Resting Heart Rate The number of times your heart beats in one
minute when you are not active Average fitness – 72 to 84 beats per minute After four weeks of activity that rate can decrease
by 5-10 beats per minute Below 72 beats per minute indicates a good
fitness level
TRAINING AND SAFETY FOR PHYSICAL
ACTIVITIES
LESSON FOUR
TRAINING AND SAFETY FOR PHYSICAL ACTIVITIES
Training Program - A program of formalized physical preparation for involvement in a sport of another physical activity. Consult your PE teacher, coach, or
another trusted adult to help you set your goals
TRAINING AND SAFETY FOR PHYSICAL ACTIVITIES
continuedHydration – Taking in fluids so that the
body functions properly.
When you are adequately hydrated, you are more alert and focused, your reaction time is faster, are less likely to cramp, and your endurance is greater.
Drink plenty of water before, during, and after vigorous physical activity.
Adequate Rest Sleep is essential for any training
program Too little can disrupt nervous system
causing slowed reaction time, lack of concentration, forgetfulness, irritability, and even depression
On average teens need 8 to 10 hours of sleep
TRAINING AND SAFETY FOR PHYSICAL ACTIVITIES
continued
AVOIDING HARMFUL SUBSTANCES
Anabolic Steroids - Synthetic substances that are similar to the male hormone testosterone.
Cause the body to make muscle tissue so they are taken to increase muscle mass and enhance performance
Harmful effects include: Increased risk of cancer and heart disease Sterility (inability to have children) Skin problems such as acne and hair loss Unusual weight gain or loss Sexual underdevelopment and dysfunction Violent, suicidal, or depressive tendencies
Illegal to use anabolic steroids without prescriptionIf test positive for steroid use – disqualified from competitions
AVOIDING HARMFUL SUBSTANCES
Nutritional Supplements – nonfood substances that contain one or more nutrients that the body needs, such as vitamins or minerals Best way to get nutrients is from food but
sometimes a multiple vitamin and mineral supplement may be appropriate
Important to take the recommended dosage – high doses or megadoses can be harmful
SAFETY FIRST Health Screening – A check for diseases
or disorders that an individual would otherwise not have knowledge of or seek help for. Helps ensure you do not have a health
condition that could make activity dangerous
Are you fit enough to begin the activity?
SAFETY FIRST
1. Use proper equipment2. Be alert to your surroundings.3. Play at your skill level and know your
limits.4. Warm up and cool down after every
activity.5. Stay within areas that have been
designated for physical activities.6. Obey all rules and restrictions.7. Practice good sportsmanship.
SAFETY FIRST Personal Safety
Select the right time and place for your activity Run or jog – choose well used park If night time – wear reflective clothing Wearing a whistle can used to attract attention if
you are in danger Be aware of the effects of weather – bicycling,
running, or walking can be risky when it’s wet and slippery
Water sports - Never swim alone, avoid drugs and alcohol, learn to swim
SAFETY FIRST Using Proper Equipment
Learn to use the equipment involved Check to make sure equipment fits and is
in good condition Wear a helmet when bicycling,
skateboarding, or skating. Should also wear knee and elbow pads, gloves, and wrist guards
Avoid bike riding at night – wear reflective tape, rear reflector, and headlight
SAFETY FIRST With any outdoor night activity wear light colored
clothing with reflective patches on front and back
Males participating in contact sports such as football and hockey – wear athletic supporters or cups
Females should wear sports bras to prevent stretching of ligaments supporting the breasts
SAFETY FIRST Proper footwear and clothing also
important Shoes should be comfortable and have
cushioned heel, good arch support, and ample toe room
Laced shoes are best for proper control of your foot in your shoe
Wear socks to cushion your feet and keep them dry
Choose comfortable, nonrestrictive clothing Warm outside – dress lightly Cool weather – wear loose fitting layers you can
easily remove as you warm up
PHYSICAL ACTIVITY INJURIES
LESSON FIVE
PHYSICAL ACTIVITY INJURIES
HOT-WEATHER RISKS
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.
PHYSICAL ACTIVITY INJURIES
COLD-WEATHER RISKS
Frostbite – Condition that results when body tissues become frozen. Early warning signs:
whitening of skin and lack of feeling
Hypothermia – Condition in which body temperature becomes dangerously low. Disorientation and loss of motor control can result
Both of the above conditions require immediate medical attention!
PROTECTING YOURSELF FROM SUN AND WIND
Cover as much of the body with clothing as much as possible when outdoors and wear hats on sunny days.
Use sunscreen and lip balm with a sun protection factor (SPF) of at least 15, preferably 30. SPF 15 product blocks about 94% of UVB rays;
an SPF 30 product blocks 97% of UVB rays; and an SPF 45 product blocks about 98% of rays.No SPF offers 100% protection.
Apply sunscreen 30 minutes before you go outside.
MINOR INJURIES Muscle Cramp – A spasm or sudden
tightening of a muscle.
TENDON VS LIGAMENT Tendon
Tough, flexible bands of fibrous tissue that connect muscles to bones.
Tendons essentially enable one to move since they act as intermediaries between the muscles creating the motion of the bones.
LIGAMENT VS. TENDONLigament
Bands of fiber that connect bone to bone and help to stabilize joints.
They are composed mostly of long, stringy collagen fibers creating short bands of tough fibrous connective tissue.
Ligaments are slightly elastic, so they can be stretched to gradually lengthen increasing flexibility.
LIGAMENT VS. TENDON
MINOR INJURIES
Strain – A condition resulting from damaging a muscle or tendon.
MINOR INJURIES
Sprain – An injury to the ligament surrounding a joint.
TREATMENT FOR MINOR INJURIES
RICE Rest – Avoid using the affected muscle or joint.
Ice – Ice helps reduce pain and swelling. 20 minutes, remove for 20 minutes.
Compression – Light pressure through the use of an elastic bandage can help reduce swelling. The bandage should not be so tight that it cuts off the blood supply to the area, and it should be loosened at night.
Elevation – Raising the affected limb above the level of the heart helps reduce pain and swelling, especially at night.
Major Injuries
Fractures and Dislocations - Fractures are any break in a bone. A fracture causes swelling and often extreme pain. Dislocations result when bone is forced from its normal position in a joint.
Major InjuriesTendonitis – condition when in which
the tendons, bands of fiber that connect muscles to bones, are stretched or torn from overuse. Treatment includes rest, medication, and physical therapy.
Major Injuries Concussions – result from blows to
the head and can cause swelling of the brain. Concussions can lead to serious neurological problems. If you receive any blow to the head and experience headache, dizziness, or loss of memory or consciousness, see a doctor.