1. Benefits of Physical Activity Chapter 12

2. Physical Activity and Your Health Physical activity benefits all aspects of your health – Teens should try for at least 60 minutes of physical activity every day Physical activity includes all kinds of activities that you do every day – any form of movement that causes your body to use energy

3. Physical Benefits Being active on a regular basis improves your physical fitness – The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands All kinds of physical activity—not just exercise—will improve your health – Purposeful physical activity that is planned, structured, and repetitive, and that improves or maintains physical fitness

4. Physical Benefits Strengthens your muscles and bones Boosts your energy level Improves your posture Helps you maintain a healthy weight Reduces your risk of many serious diseases

5. Physical Benefits

6. Mental/Emotional and Social Benefits Mental/Emotional – Stress Relief – Mood Enhancement – Improved Self-Esteem – Better Sleep Social – Spend time with friends – Make new friends – Develop skills to improve your relationships – Increase self-esteem – Give you confidence – Manage stress

7. Risks of Being Inactive An inactive lifestyle puts you at risk for a variety of health problems – Examples of sedentary activities include watching TV, surfing the Internet, and playing video games Being sedentary all the time puts you at risk for a variety of health problems – Involving little physical activity

8. Risks of Being Inactive  Unhealthful weight gain and obesity  Cardiovascular disease  Type 2 diabetes  Certain types of cancer  Asthma  Breathing problems  Osteoporosis  Osteoarthritis  Psychological problems  Premature death

9. Making Time for Physical Activity There are several ways to fit physical activity into your daily life – Engaging in 10 minutes of physical activity six times a day provides the same benefits as an hour-long workout Playing basketball, soccer, or tennisPlaying video or computer games Washing the car by handTaking the car through a car wash Carrying your groceries to the carUsing a shopping cart Walking, skating, or riding your bikeGetting a ride to a friend’s house Shoveling snowUsing a snowblower Taking the stairsTaking the elevator Instead of this...Try This…

10. Elements of Fitness There are five elements of fitness that affect your health in different ways – The five elements are cardiosrespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition

11. Elements of Fitness If you have cardiorespiratory endurance, you can run a mile or go on a long hike without tiring – The ability of your heart, lungs, and blood vessels to send fuel and oxygen to your tissues during long periods of moderate to vigorous activity You need muscular strength for all kinds of activities that put stress on your muscles, such as lifting, pushing, and jumping – The amount of force your muscles can exert

12. Elements of Fitness Muscular endurance gives you the power to carry out daily tasks without fatigue, such as carrying boxes up and down a flight of stairs – The ability of your muscles to perform physical tasks over a period of time without tiring Flexibility can improve your athletic performance and reduce your risk of muscle strain and other injuries – The ability to move your body parts through their full range of motion

13. Elements of Fitness Your body composition is the ratio of fat to lean tissue in your body Having low overall body fat reduces your risk of cardiovascular disease and other health problems associated with being overweight

14. Evaluating Your Fitness You can use different tests to evaluate each element of your fitness – You can use tests to measure your cardiorespiratory endurance, muscular strength and endurance, and flexibility

15. Measuring the Elements of Fitness Measuring Cardiorespiratory Endurance – You can evaluate your cardiorespiratory endurance by doing a three-minute step test. Measuring Muscular Strength and Endurance – You can measure the strength and endurance of your abdominal muscles by doing a partial curl-ups test

16. Measuring the Elements of Fitness Measuring Muscular Strength and Endurance – You can measure the strength and endurance of your upper body by doing a right-angle push-ups test Measuring Flexibility – The sit-and-reach test measures the flexibility of your lower back and hamstring muscles

17. Getting Fit Use different forms of exercise to improve the various elements of your fitness – Most exercises and activities fit into two basic categories: aerobic and anaerobic

18. Getting Fit Aerobic exercise raises your heart rate and increases your body’s use of oxygen. Jogging, swimming, and riding a bike are examples – All rhythmic activities that use large muscle groups for an extended period of time Sprinting and lifting weights are examples of anaerobic exercise – Intense, short bursts of activity in which the muscles work so hard that they produce energy without using oxygen

19. Improving Cardiorespiratory Endurance Aerobic exercise increases your heart rate and pumps more blood throughout your body – Over time, your heart and lungs adapt to the demands made by aerobic activity by working more efficiently Anaerobic exercises improve muscular strength and endurance – Exercises like lifting weights strengthen the muscles and are known as resistance or strength training

20. Improving Cardiorespiratory Endurance Aerobic exercise increases your heart rate and pumps more blood throughout your body Over time, your heart and lungs adapt to the demands made by aerobic activity by working more efficiently Ways to Use Resistance to Work Your Muscles – Isometric Exercises, Isotonic Exercises, Isokinetic Exercises

21. Improving Muscular Strength and Endurance Isometric exercises use muscle tension to improve strength with little or no movement of the body part – Pushing against a wall or other immovable object is an example of isometric exercise Isotonic exercises combine movement of the joints with contraction of the muscles, building flexibility and strength – Lifting free weights or doing calisthenics, such as pull-ups, push-ups, and sit-ups are examples of isotonic exercises Isokinetic exercises exert resistance against a muscle as it moves through a range of motion at a steady rate of speed – Various types of weight machines and other exercise equipment provide isokinetic exercise

22. Improving Flexibility Stretching exercises improve your flexibility, circulation, posture, and coordination They also reduce your risk of injury during other activities

23. Exercise and Bone Strength Weight-bearing exercises work with gravity, and are good for strengthening bones Strength training, walking, aerobics, and dancing are all weight-bearing exercises

24. Safety First Safety precautions can help you avoid injuries during physical activity – If you become ill or injured during a physical activity, get help immediately – Before beginning a physical activity program, get a medical screening to identify diseases and disorders that could make it unsafe to participate in some activities

25. Safety First Use the correct safety equipment for an activity Pay attention to other people, objects, and the weather. Play or exercise at your skill level and know your limits. Warm up before exercise and cool down afterward. Stay within the areas designated for a given activity. Obey all rules and restrictions. Practice good sportsmanship

26. Use the Right Equipment Wear well-fitting athletic shoes that are designed for your sport or activity. Wear socks to cushion your feet and keep them dry. Choose comfortable, non-binding clothes that are appropriate for the weather.

27. The Right Equipment Cycling Equipment – Always wear a helmet that fits you properly, helmet is approved by Snell or ANSI, Use front and rear reflectors at night, Wear light-colored clothing with reflective patches. Skating or Skateboarding Equipment – Helmet, Knee and Elbow Pads, Gloves, Wrist Guards For contact sports, male players should wear a cup to protect the groin. Non-contact sports that involve running, male players should wear an athletic supporter Female players should wear sports bras Special adaptive equipment helps those with disabilities take part in a variety of sports, from bowling to golf

28. Watching the Weather

29. Cold-Weather Risks Tips for Cold-Weather Activity – Warm up and cool down, even in cold weather – Drink plenty of fluids. Cold air can lead to dehydration – Cover your nose and mouth to prevent breathing cold, dry air – If you have asthma, talk to your doctor before exercising outdoors in cold weather

30. Cold-Weather Risks To treat frostbite, go to a warm place and thaw the affected areas with warm (not hot) water – Damage to the skin and tissues caused by extreme cold Hypothermia can occur as a result of exposure to extreme cold, submersion in cold water, or wearing wet clothing in cold or windy weather. – Dangerously low body temperature

31. Hot-Weather Risks Heavy sweating while exercising in hot weather can lead to dehydration, or excessive loss of water from the body Drinking fluids before, during, and after physical activity can prevent dehydration If you are exercising during hot weather, you may also need to replace sodium, chloride, and potassium Sports drinks will replace these elements

32. Hot-Weather Risks Hot-weather health problems may lead to overexertion – Overworking the body Overexertion can cause heat exhaustion – A form of physical stress on the body caused by overheating If you recognize symptoms of heatstroke, call for medical help immediately and try to cool the person – A dangerous condition in which the body loses its ability to cool itself through perspiration

33. Hot-Weather Risks Symptoms of Heat Exhaustion – Heavy sweating – Cold, clammy skin – Dizziness, confusion, or fainting – A weak, rapid pulse – Cramps – Shortness of breath – Nausea or vomiting To recover from heat exhaustion, rest in a shady area, douse yourself with cold water, and fan your skin If you don’t feel better within half an hour, seek medical help

34. Sun and Wind Protection Sun and wind can pose a hazard in both hot and cold weather and can lead to – Windburn – Sunburn – Skin Cancer – Eye Damage

35. Coping with Injuries You can treat minor sports injuries yourself, but major injuries require professional medical treatment – You can identify and take action for both minor and major exercise-related injuries Minor Injuries – Blisters – Muscle cramps – Strains – Sprain – Tendonitis

36. Coping with Injuries Minor Injuries – Blisters fluid-filled bumps caused by friction – Muscle cramps Sudden and sometimes painful contractions of the muscles occur when muscles are tired, overworked, or dehydrated. – Strains cause pain, swelling, and difficulty moving the affected muscle Overstretching and tearing a muscle – Sprains hurts to move a joint injuries to the ligaments around a joint – Tendonitis Inflammation of the tendon

37. Minor Injuries Use the P.R.I.C.E. procedure to treat strains and minor sprains P.R.I.C.E. stands for – Protection the affected area with a bandage or splint to prevent further injury – Rest the muscle or joint for at least a day. – Ice the affected area for 10 to 15 minutes at a time, three times a day for two days after the injury. – Compression the affected area to reduce swelling – Elevation the injured area above the level of your heart to keep the swelling down.

38. Major Injuries Requires immediate medical care: – Fractures are broken bones. – Dislocations occur when a bone pops out of its normal position in a joint – A concussion is an injury to the brain that can result in a severe headache, unconsciousness, or memory loss