Benefits of Physical Activity Chapter 12

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

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

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

Physical Benefits

Mental/Emotional and Social Benefits 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

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

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

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 tennis Playing video or computer games Washing the car by hand Taking the car through a car wash Carrying your groceries to the car Using a shopping cart Walking, skating, or riding your bike Getting a ride to a friend’s house Shoveling snow Using a snowblower Taking the stairs Taking the elevator Instead of this... Try This…

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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