Turn to: Chapter 13 pg.316 Section 1 Take out: Vocab Paper, pen/pencil

What is physical activity? Any movement that requires large muscle groups to work.

What are the Physical Benefits? 1.Cardiovascular system 2.Weight maintenance 3.Bone Strength 4.Balance and coordination “BODY”

Physical Benefits Cardiovascular system –Helps and blood vessels – Blood pressure & Cholesterol Weight maintenance – Basal metabolic rate – energy used at rest – Risk of Diabetes, heart disease, and certain cancers

Physical Benefits Bone Strength –Weight bearing exercise: jump rope or walking – Chance of getting osteoporosis Balance and coordination – athletic ability – Injury while multi-tasking – carrying packages down the stairs

What are the Psychological Benefits? Releasing Endorphins Blocks pain Gives satisfied feeling Self-confidence, better mood, & stress. Stretching can help you relax & sleep better

What are the Social Benefits? Have fun A way to bond with friends family and make new relationships

What is Physical Fitness? You have the energy & Strength to participate in a variety of activities

What are the 5 Components of Fitness 1. Cardiorespiratory Endurance 2. Muscular Strength 3. Muscular Endurance 4. Flexibility 5. Body Composition

5 Components of Fitness 1.Cardiorespiratory Endurance –, lungs, & blood vessels can distribute nutrients & Oxygen and Remove waste – beats more = stronger –Lungs can deliver more Oxygen and remove Carbon Dioxide 2.Muscular Strength –Produce force –What can you lift –Push-ups

5 Components of Fitness 3.Muscular Endurance –Muscles ability to do work over a period of time –Repeat action: walking, rowing 4.Flexibility –Moving a joint a full rang of motion –Bend, stretch, & twist easy – injury 5.Body Composition –Amount of fat to Lean tissue ( Muscle) –Too much = health problems

Types of Physical Activities 1.Aerobic Exercise 2.Anaerobic Exercise 3.Isometric Exercise 4.Isotonic Exercise 5.Isokinetic Exercise

1.Aerobic Exercise –Activity breathing, 20 + min –Can also help muscular endurance –Swimming 2.Anaerobic Exercise –Intense & quick –Lifting weights, push-ups, sprints –Develops muscular strength & endurance, and flexibility

3.Isometric Exercise –Muscles contract with little movement –Push hands together 4.Isotonic Exercise –Contracting & relaxing in full range –Pull-ups, free weights –Repetition develops muscular strength & endurance 5.Isokinetic Exercise –Muscles contract at a constant rate –Fitness machines –Used in therapy after injury

Turn to: Chapter 13 pg.324 Section 2 Take out: Vocab Paper, pen/pencil

Setting Goals What is Lifelong fitness? Being able to stay healthy & fit as you get older.

Long–Term Goals Pick and activity that you can like and can keep doing as you get older Change your activities – risk of injury & boredom Be social with activities

Short-term Goal Be Specific – “10-min Mile” Has to be measurable Realistic time frame

Fitness Plan Set goal Consider – Schedule (Days) – Fitness level- Your health – Time – Types of activities- your budget $$ & where you live

FITT FORMULA Frequency – How often you exercise Intensity – How hard you exercise Time – How long you exercise Type – What type of exercises you do

Monitoring Progress Changes happen with in 12 wks Start to look, sleep, & feel better Gain muscle or weight loss in resting rate = improve in fitness

Alter Fitness Plan When should you change your plan? When workouts become too easy When body is no longer changing What should you do? Change: Intensity, Time, or Type

Phases of Exercise 1.Warm up & Stretching – body temp. & rate & make muscles more flexible (5-10 min) 2.Workout – Use FITT Formula – Cardiorespiratory & Muscular Training – Don’t do same muscle groups 2 days in a row 3.Cool Down & Stretching – body temp. & rate & loosen muscles (5-10 min)

Classwork: Yellow) 13-2: Setting goals for Lifelong Fitness (Yellow) Homework: white 13.1: Importance of Physical Activity (white)

Turn to: Chapter 13 pg.331 Section 3 Take out: Vocab Paper, pen/pencil

Safety How can most injuries be avoided? 1.Proper medical care 2.Wearing safety equipment 3.Checking Environment 4.Paying attention to the weather

Safety Proper medical care See doctor for injuries Wearing safety equipment Clothes – dress for activity Footwear- good fit, protection, support Protective gear – Sports

Safety Checking Environment Earphones low to hear, path of travel, lighting Weather Sunny/Warm Sunny/Warm = Light clothes, sunscreen Cold Cold = Layers, gloves, hat Food & Water Drink water before exercise Eat a balanced diet for energy

Harmful Substances Dietary Supplements Claim short cut to muscle strength or extra energy Can have side effects May not work at all Anabolic Steroids Artificial Testosterone Can damage organs, risk of cancer, cause depression Steroids & HGH are banned in Sports

Preventing Sport-Related Injuries Avoid Overtraining Consistent schedule with days of rest Stay in comfort level (target rate) Pace yourself

Preventing Sport-Related Injuries Sports-Related Injuries Overuse injuries – same joint too much Tendonitis, Stress fractures, Sprains, Strains – Treat sprains & strains with R.I.C.E Rest Ice Compression Elevation Allow enough time to heal properly

Tendonitis Stress Fracture Sprain Strain

Classwork: Yellow) 13-3: Physical Activity & Safety (Yellow) white 13.1: Importance of Physical Activity (white)