PHYSICAL ACTIVITY FOR LIFE
Benefits of Physical Activity
Makes your body stronger Increases your energy Improves your posture Reduce chronic fatigue Improves motor responses Helps reduce the risk of many serious
diseases
Benefits of Physical Activity
Cardiovascular System Strengthens the heart muscle Allows the heart to pump more efficiently
Respiratory System You can breathe larger amounts of air Muscles used to breathe don’t get tired as
easily Nervous System
Improves reaction time
Benefits of Physical Activity
Mental/Emotional Health Helps reduce stress Allows you to manage anger or frustration
in a healthy way Increases self-confidence by helping you
look and feel better Gives you a sense of pride and
accomplishment Reduces mental fatigue by bringing more
oxygen to the brain
Benefits of Physical Activity
Social Health Helps you cope better in social situations,
such as meeting new people Giving you the opportunity to interact and
cooperate with others Helps you manage stress, which enhances
your relationships with others
How Active are You?
Some teens do not make physical activity as part of their lives.
Only 6 states require PE in all grades K-12
10 states have established mandated minutes/week for high school physical education NJ is one of them
Dangers of being Sedentary
Sedentary lifestyle Way of life that involves little physical
activity What can happen?
Unhealthful weight gain Increased risk of Heart disease Increased risk of Cancer Increased risk of Diabetes
Increased risk of Osteoporosis Condition characterized by a decrease in bone
density
Dangers of being Sedentary
What can happen? A reduced ability to manage stress Decreased opportunities to meet and form
friendships with active people who value and live a healthy lifestyle
10 Fattest and Fittest States
10 Fattest 10. (tied) Kentucky 10. (tied) Texas 8. (tied) South
Carolina 8. (tied) Indiana 7. Arkansas 6. Oklahoma
5. Michigan 4. Alabama 3. West Virginia 2. Louisiana 1. Mississippi
10 Fattest and Fittest States
10 Fittest 10. California 9. (tied)
Washington DC 9. (tied) Idaho 8. New Hampshire 7. Hawaii 6. Minnesota
5. Washington 4. Colorado 2. (tied) Utah 2. (tied) Vermont 1. Oregon
Elements of Fitness
Cardiorespiratory Endurance 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 exercise
Test: Step Test
85-95 bpm: Excellent 95-105 bpm: Good 106-125 bpm: Fair 126 bpm or more: Needs Improvement
Elements of Fitness
Muscular Strength The amount of force a muscle can exert Test:
Curl-ups: 24 or more (male) 18 or more (female)
Muscular Endurance Test:
Arm Hang: 12-20 sec (male) 7-14 sec (female)
Elements of Fitness
Flexibility The ability to move a body part through a
full range of motion Test:
Sit-and-Reach: 8” or more (male) 12” or more (female)
Elements of Fitness
Body composition The ratio of body fat to lean body tissue, including muscle,
bone, water, and connective tissue such as ligaments, cartilage, and tendons
Tests: Skin calipers Water displacement test Impedance Scale
Males: 25% or more: danger of CV problems 15%-24%: Average 14%-10%: Good Under 10%: Excellent
Females: 30% or more: danger of CV problems 25%-29%: Average 20%-24%: Good 15%-19%: Excellent Under 15%: risk of amenorrhea
Finding Your Target Heart Rate Your target heart rate is your ideal range for your
heart rate during aerobic activity First, find your resting heart rate Next, find your Maximum Heart Rate:
220-(your age) Next, subtract your resting heart rate from your max
hr. Find 60% of the previous number:
(Max. HR – resting HR) x .60 Then, find 80% of the number from step 2:
(Max. HR – resting HR) x .80 Then add your resting heart rate to the numbers in
the previous steps Your should stay in between your target heart rate for
ideal results
Improving Your Fitness
Aerobic Exercise: Any activity that uses large muscle groups Rhythmic in nature Maintained 10 min/3xday or for 20-30 min.
at one time Examples:
Running, Walking, Swimming, Biking longer distances
Dancing
Improving Your Fitness
Anaerobic Exercise Intense short bursts of activity in which
muscles work so hard that they produce energy without using oxygen
Examples: Weight-lifting Sprinting
Improving Muscular Strength and Endurance
Anaerobic exercises Resistance training
Isometric exercise: An activity that uses muscle tension to improve
muscular strength with little or no movement of the body part
Examples: Wall sit Holding a plank position
Resistance exercises
Isotonic Exercise An activity that combines muscle
contraction and repeated movement Examples
Push-ups Free weights Pull-ups Sit-ups
Resistance Exercises
Isokinetic exercise An activity in which a resistance is moved
through an entire range of motion at a controlled speed
Examples: Using a stationary bike or treadmill
Physical Activity Pyramid
This pyramid provides suggestions about how to divide your time when doing various types of physical activity
Moderate-Intensity Physical Activities: 30 min/day walking, Climbing stairs, gardening
Aerobic Activities: 3-5 days week, 20-60 min/sessionCycling, running, dancing
Anaerobic Activities: 2-3 days/wk, lifting, push-ups, sit-ups Flexibility Activities:
2 or more days/wk, stretches, yoga
Sedentary Activities:INFREQUENTLY!, watching tv, video games
Basics of a Physical Activity Program
All effective fitness programs are based on 3 principles: Overload
Working the body harder than it is normally worked
Progression Gradual increase in overload necessary to
achieve higher levels of fitness Specificity
Particular exercises and activities improve particular areas of health-related fitness
Stages of a Physical Activity Program
The warm-up Allows your pulse rate to increase gradually
The workout Follow the FITT formula
Frequency How often you do the activity each week
Intensity How hard you work at the activity per session
Time/duration How much time you devote to a session
Type Which activities you select
The Cool-down Prepares the muscles to return to a resting state
Training and Safety for Physical Activities
Things to keep in mind when starting: Have a training program for the activity that you
choose Eat nutritiously
Food provides the energy necessary for peak performance Keep hydrated
Keeps you more alert and focused Less likely to cramp Endurance is greater
Get adequate rest Getting too little sleep can disrupt the nervous system
Slows reaction time Have lack of concentration, get forgetful
Weather related risks
Hot weather related risks Heat cramps Heat exhaustion
An overheating of the body Symptoms:
Cold, clammy skin Rapid breathing Rapid pulse and other symptoms of shock
Heat stroke (hyperthermia) Body loses the ability to cool itself down Symptoms:
Hot, very dry skin Difficulty breathing Sudden collapse
MUST CALL AN AMBULANCE!
Weather Related Risks
Cold-Weather Health Risks Frostbite
Body tissues are frozen Avoid it by wearing layers, covering all exposed skin
especially the most common areas of frostbite: Ears Face Feet Fingers
Hypothermia Can occur in cold weather, but also wind and rain, or
submersion in cold water Body loses its ability to warm itself
Protecting yourself from the sun
Try to avoid overexposure to the sun between the hours of 10-4 where it’s at its strongest
Protect skin and eyes with a hat, light colored clothing, and sunglasses
USE SUNSCREEN of SPF of 15 or more. Reapply every 2 hours even on hazy days
Avoid going tanning
Injuries
Sprain – injury to the ligaments of the body Ligament – connects bone to bone
Strain – injury to the tendons and muscles of the body Tendon – connects muscle to bone
Treating injuries RICE
Rest – stay away from activity until pain subsides Ice – Ice 20 min. every 3 hours for the first 72 hours Compression – wrap the injury with an elastic
bandage to keep swelling down Elevation – elevate the injured body part above the
heart to keep swelling down
Journal Entry
Last month a new piece of legislation has been introduced into Congress that targets the use of Anabolic Steroids.
The bill targets bodybuilding products, often marketed as dietary supplements, that can be found in stores and on the Internet claiming to be all-natural muscle-builders when they actually contain chemically altered versions of anabolic steroids.
What is your opinion on steroid use? Many professional athletes have been caught
using performance enhancing drugs. What do you think would happen if steroid use were legalized?
Write 2 Paragraphs on this topic.