Physical Activity & Personal Fitness Chapter 1

What Is Physical Activity? Physical activity can be: Recreational Sports, dancing, swimming Incidental to other activities Household chores, part-time job Physical activity and exercise are important to your health because physically active people live longer lives. Why Are Physical Activity and Exercise Important? Regular physical activity and exercise contribute to your physical fitness.

To achieve personal fitness: Maintain acceptable levels of physical fitness. Participate in regular physical activity. Eat nutritious foods. Sleep 8 to 9 hours each night. Have regular medical checkups. Maintain an appropriate weight. Avoid harmful substances

Fitness, Health, and Wellness THE HEALTH TRIANGLE The three essential elements of health and wellness are: Physical fitness Mental/emotional health Social health Physical activity is one way to maintain your functional health

Risks associated with a sedentary lifestyle include: Heart disease High blood pressure Stroke Diabetes Certain forms of cancer

The benefits of mental/emotional health include: Thinking more clearly Handling stress better Higher self-esteem

The benefits of social health include Develop and maintain friendships. Work well as part of a group. Effectively recognize and resolve conflicts.

Healthy People 2010 and Fitness Healthy People 2010 is a government initiative to encourage all Americans to make health and fitness a top priority. Skill-related Fitness Ability to perform successfully in various games/sports Agility, balance, power, speed, coordination, reaction time Health-related Fitness Ability to become and stay physically healthy 5 components Cardiovascular fitness, body composition, muscular strength, muscular endurance, flexibility

SECTION 2 Risk Factors and Your Behavior Your life expectancy and the quality of your life will be influenced by how well you maintain your functional health and fitness. Achieving and maintaining a high level of functional health and fitness is made more difficult by risk factors. Risk factors Conditions and behaviors that represent a potential threat to an individual’s well-being.

Risk Factors You Can’t Modify Risks factors you can’t modify include age and heredity. One aspect of heredity is gender, the natural differences between males and females. Heredity determines your likelihood of developing certain diseases and disorders. High blood pressure Heart disease Diabetes Certain types of cancers

Changeable Risk Factors Becoming Physically Active Practicing Healthful Eating Habits Avoiding Smoking and the Use of Tobacco Products Managing Stress in Your Life

Other factors that shape your attitudes are: SECTION 3 Developing a Positive Fitness Attitude Government statistics reveal that about one-third of all American teens are sedentary and overweight. Your attitude plays a major role in the decision to maintain a personally fit lifestyle. This is especially true during adolescence. Other factors that shape your attitudes are: The influence of your peers The media A Commitment to Change By making a commitment to fitness, you are making a promise to develop and maintain positive fitness behaviors. Adherence to a fitness program will ensure success.

Benefits of Personal Fitness Enhancement of Self-Esteem Stress Reduction Improvements in Academic and Physical Performance Increased Life Expectancy Higher Levels of Functional Health and Fitness

SECTION 4 Guidelines for Getting Started Setting Fitness Goals Choosing Your Physical Activities The Behavioral-Change Stairway Beginning the climb Planning your journey Staying on track Staying at the top

Jump Starting Your Personal Fitness Program Remember these tips when you start your personal fitness program: Begin your conditioning program at a low-to-moderate level. Gradually increase this level over a period of several weeks to reduce injury risks. Start with the cardiovascular and flexibility components. Add the muscular strength and endurance components later.