Physical Activity and Fitness Chapter 3 Physical Activity and Fitness Lesson 1 Becoming Physically Fit Click for: >> Main Menu >> Chapter 3 Assessment Teacher’s notes are available in the notes section of this presentation. Next >>

Any movement that makes the body use extra energy physical activity fitness exercise endurance Any movement that makes the body use extra energy Being able to handle physical work and play each day without getting tired Planned physical activity done regularly to build or maintain one’s fitness Click to reveal the definitions. The ability to perform difficult physical activity without getting over tired

The ability of a muscle to repeatedly use force over a period of time muscle endurance cardiovascular endurance strength The measure of how well your heart and lungs work during moderate-to-vigorous physical activity or exercise Click to reveal the definitions. The ability of your muscles to use force

flexibility aerobic exercise The ability to move joints fully and easily through a full range of motion Rhythmic, moderate-to-vigorous activity that uses large amounts of oxygen and works the heart and lungs Click to reveal the definitions.

Proportions of fat, bone, muscle, and fluid that make up body weight anaerobic exercise body composition Intense physical activity that builds muscle but does not use large amounts of oxygen Proportions of fat, bone, muscle, and fluid that make up body weight Click to reveal the definitions.

In this lesson, you will be able to discuss the benefits of physical activity. explain how to increase your strength, endurance, and flexibility. apply advocacy skills to tell others about the benefits of fitness. recognize the influence of body composition on fitness. measure your fitness using fitness tests.

Skimming Look over the lesson headings. Write a sentence or two describing what you think the lesson will contain. Lesson Headings Physical Activity and Your Health Benefits of Physical Activity Elements of Physical Fitness Types of Exercise Effects of Body Composition on Fitness Measuring Your Fitness

Physical Activity and Your Health Physical activity helps teens’ health in many ways. physical activity Any movement that makes your body use extra energy Climbing stairs, carrying books, and peddling your bike are all movements that add up to lots of physical activity.

Physical Activity and Your Health Fitness can be achieved through exercise. fitness Being able to handle physical work and play each day without getting overly tired Being physically fit is a great strategy for improving and maintaining personal health. It is also a positive health behavior that can prevent many health problems. Being physically fit will allow you to handle more activity in your day and not feel tired. exercise Planned physical activity done regularly to build or maintain one’s fitness

Benefits of Physical Activity Benefits of being physically fit include: Building and maintaining bones and muscles Managing body weight Maintaining a healthy blood pressure Maintaining heart and lung health Reducing stress Increasing social health An active lifestyle: Is good for your brain as well as your body Increases self-confidence Increases the likelihood of meeting people

Your Responsibility to Yourself When you do what is best for your wellness, you are taking responsibility for your personal health behaviors. This shows you are mature. Others will trust you to make the right choices to care for yourself.

Elements of Physical Fitness Five Elements of Physical Fitness Muscle Endurance Cardiovascular Endurance Strength Learning about these elements will help you assess and improve your own fitness levels. Flexibility Body Composition

Endurance Building overall endurance and muscle endurance can be achieved by spending more time doing a chosen exercise or physical activity. endurance The ability to perform difficult physical activity without getting overly tired Endurance is important because it allows you to stay active for a long time. If you can run several miles and your legs don’t feel tired, your legs have muscle endurance. muscle endurance The ability of a muscle to repeatedly use force over a period of time

Endurance You can build cardiovascular endurance by doing aerobic exercises for 30 minutes at least three times a week. If you are breathing so hard during exercise you can’t speak in sentences, your activity is vigorous. If you can carry on a conversation during exercise, you activity is light to moderate. Cardiovascular endurance is also a measure of how quickly your heartbeat and breathing return to normal after you stop exercising. cardiovascular endurance The measure of how well your heart and lungs work during moderate-to- vigorous physical activity or exercise

Strength The amount of work your muscles can do at a given time is a measure of your strength. strength The ability of your muscles to use force Lifting weights is one of many ways to build and maintain muscle strength and increase bone strength. Lifting weights makes your body burn more energy for many hours. By increasing strength, you lessen the chances of getting lower back pain and hurting yourself when lifting things.

You can increase your flexibility with regular, gentle stretches. flexibility The ability to move joints fully and easily through a full range of motion When you are flexible, you feel more comfortable and will be less likely to injure yourself when you exercise or play.

Types of Exercise Most physical activities and exercises can be described as aerobic exercise or anaerobic exercise. aerobic exercise Rhythmic, moderate-to-vigorous activity that uses large amounts of oxygen and works the heart and lungs Examples of aerobic exercise include: Running Dancing Swimming laps Bicycling Examples of anaerobic exercise include: Lifting weights Sprinting anaerobic exercise Intense physical activity that builds muscle but does not use large amounts of oxygen

Effects of Body Composition on Fitness Physical fitness is tied to body composition. body composition The proportions of fat, bone, muscle, and fluid that make up your body weight Gaining muscle and losing fat through regular exercise will help you stay within a healthy weight range and help protect you against diseases like heart disease and cancer. If you exercise regularly, your body can gain muscle and lose fat.

Measuring Your Fitness Common Fitness Tests Balance Flexibility Strength Cardiovascular Endurance Balance: Stand on one leg for as long as possible. Check your time with a stopwatch. Flexibility: Sit on the floor with your shoes off. Place a ruler between your feet with your heels at the start of the ruler. Keep your knees straight and slowly reach forward with both hands. How far can your reach? Strength: To test abdominal strength: Do stomach crunches for one minute without stopping. To test upper-body strength: Do as many modified push-ups (knees bent) as you can in one minute. Cardiovascular endurance: You will need a 12-inch high block or bench for this test. Before you start, take your pulse for 1 minute to determine your heart rate. Step up to place both feet on the block, then step down. Repeat this stepping motion in a regular rhythm for 3 minutes. Then take your pulse again for 1 minute. The more fit you are, the less your heart rate will increase.

Lesson 1 Review What I Learned Restate Name three ways that physical activity can benefit mental/emotional health. Sample answer: Physical activity can enhance self-confidence, increase mental alertness, and reduce stress.

What I Learned Vocabulary Define strength. Lesson 1 Review the ability of your muscles to use force

What I Learned List What are the three elements of fitness? Lesson 1 Review What I Learned List What are the three elements of fitness? endurance, strength, and flexibility

What I Learned Describe What is body composition? Lesson 1 Review Body composition is the proportions of fat, bone, muscle, and fluid that make up body weight.

Lesson 1 Review Thinking Critically Infer Why might stretching help a person perform better at a sport? Stretching increases flexibility, which makes you more agile at sports.

Lesson 1 Review Thinking Critically Evaluate In a brief paragraph, describe your own thoughts and feelings about the benefits of being physically fit. Answers will vary but might include feeling and looking better, being healthier, and having more social opportunities.

Physical Activity and Fitness End of Chapter 3 Physical Activity and Fitness Lesson 1 Becoming Physically Fit Click for: >> Main Menu >> Chapter 3 Assessment