Physical Activity and Fitness Chapter 12 Physical Activity and Fitness

Lesson 1: Benefits of Physical Activity Physical activity benefits all aspects of your health! Physical Activity- any form of movement that causes your body to use energy.

Physical Benefits Cardiovascular System: Strengthens the heart muscle Reduces blood pressure Lowers cholesterol Respiratory System: Lungs work more efficiently Increase oxygen to the body Musculoskeletal System: Strengthens muscles and bones Improves balance and coordination Exercise- purposeful physical activity that is planned, structured, and repetitive, and that improves or maintains physical fitness. Physical Fitness- the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands. Try to get 60 minutes of physical activity each day. You can break up your 60 minutes into smaller time segments.

Emotional Benefits Stress Relief- increases feeling of well-being, aids in relaxation, and can ease muscle tension. Mood enhancement- promotes the production of brain chemicals that combat anxiety and depression. Better sleep- physical activity 3 or more hours before bedtime helps you relax and sleep more easily. Improved self-esteem- physical fitness can help you increase your self confidence.

Social Benefits Being active as part of a group can help motivate you and stick with your fitness program. Being active can help you learn skills that will improve your relationships, such as teamwork and sportsmanship.

Risks of Being Inactive An inactive lifestyle puts you at risk for a variety of health problems. Unhealthful weight gain and obesity. Cardiovascular disease, such as heart attack and stroke. Type 2 diabetes. Certain types of cancer. Asthma and other breathing problems. Osteoporosis- a condition in which the bones become porous and fragile (making them easy to break). Psychological problems such as stress, anxiety, and depression. Premature death.

Lesson 2: Improving your Fitness There are five elements of fitness that affect your health in different ways. Cardiorespiratory Endurance- 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. Muscular Strength- the amount of force your muscles can exert. Muscular Endurance- the ability of your muscles to perform physical tasks over a period of time without tiring. Flexibility- the ability to move your body parts through their full range of motion. Body Composition- the ratio of fat to lean body tissue.

Evaluating Your Fitness Flexibility (Back Saver/Sit & Reach) Cardiorespiratory Endurance (Pacer)

Evaluating Your Fitness Muscular Strength (Push-ups) Muscular Endurance (Curl-ups)

Getting Fit Use different forms of exercise to improve the various elements of your fitness. Aerobic Exercise- all rhythmic activities that use large muscle groups for an extended period of time. Anaerobic Exercise- intense, short bursts of activity in which the muscles work so hard that they produce energy without using oxygen.

Getting Fit

Lesson 3: Planning a Personal Activity Program Your Fitness Plan: The physical activities you choose depend on factors such as your fitness goals and the activities you like.

Personal Needs When planning a personal activity program the following factors may affect your choice. Cost- think about what you can afford. Where you live- choose activities you can do locally. Your Schedule- choose activities that fit into your schedule and habits. Your Fitness Level- Start slowly and choose activities that are right for you. Your Overall Health- Do you have any health conditions that will impact your plan…asthma? Personal safety- avoid unsafe areas.

Types of Activities Activities Moderate Intensity Aerobic Activities Strength Training Walking, climbing stairs, household chores, or yard work Raise your heart rate. Aim for 3 20 minute sessions per week. Develops muscle tone. Aim for 2-3 sessions per week of 20-30 minutes each

Principles of Building Fitness Effective fitness plans focus on 4 principles: Overload- exercising at a level that’s beyond your regular daily activities. Progression- gradually increasing the demands on your body. Specificity- choosing the right types of activities to improve a given element of fitness. Regularity- working out on a regular basis.

Stages of a Workout An exercise session has 3 stages: 1. warm-up 3. cool-down

Use the F.I.T.T. formula when planning your workouts. The Workout Use the F.I.T.T. formula when planning your workouts. F Frequency of workouts- schedule at least 3 exercise sessions per week I Intensity of Workouts. Push yourself to the point of overload T Time (duration) of workouts. You need 20 minutes or more of cardio T Type of activity. Vary your activities

Tracking your Progress When you are on a fitness plan always track your progress. You can keep a fitness journal, or write your workouts down where you can use them as a reference.

Lesson 4: Fitness Safety and Avoiding Injuries In 2007, 20-25% of all bicyclists wear bicycle helmets In 2007, 25% of injured bicyclists were between 15-24 years old

Safety First! Before beginning a new activity get a health screening- a search or check for disease or disorders that an individual would not know of. Use proper safety equipment (wear helmet, proper footwear, clothing) Be aware or your surroundings. Play at your skill level. Remember to warm-up & cool-down. Stay within designated areas (bike paths) Obey all rules and restrictions (No Swimming) Practice good sportsmanship!!!

Cold Weather Risk 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. Frostbite- damage to the skin and tissues caused by extreme cold. Hypothermia- dangerously low body temperature.

Hot Weather Risks Overexertion- overworking the body. Heat Exhaustion- a form of physical stress on the body caused by overheating. Heatstroke- a dangerous condition in which the body loses it’s ability to cool itself. Drink fluids before, during, and after workout!!!

Minor Injuries Muscle Cramp- a spasm or sudden tightening of a muscle. Strain- a condition resulting from damaging a muscle or tendon. Sprain- an injury to the ligament surrounding the joint. Blisters Tendonitis- inflammation and swelling in the tendons.

Fractures and Dislocation Major Injuries Fractures and Dislocation Tendonitis Concussion

The P.R.I.C.E Procedure