Physical Activity and Fitness Chapter Nine Mr. Le

Chapter Objectives  Identify the benefits of physical activity  Describe various types of physical activities  Develop behaviors that will improve your body composition  Explain the parts of the FITT principle  Identify factors to consider when choosing activities and exercises  Describe the benefits of conditioning  Show how to treat sports-related injuries  Develop nutrition habits for athletes

Choosing an Active Lifestyle  Physical Activity – any form of bodily movement that uses up energy.

Activity and Your Physical Health  Coordination : smooth and effective movement when muscle and bones are working together.  Balance: feeling of stability and control over your body.  Calories: units of heat that measure the energy available in foods

Activity and Your Mental Health

Activity and Your Social Health

Physical Activity and Fitness  Physical Fitness : the ability to handle the physical demands of everyday life without becoming overly tired

Decrease Health Risks  Diabetes (type 1 and type 2)  Cancer  Obesity  Cardiovascular Disease  Linked to diseases  Sedentary lifestyle- way of life that involves little physical activity ( talk about technology)

CDC  35% do not participate in 20 minutes 3 times a week  55% attend pe class on one or more days a week  29% attendance in pe compared to 42% in 1991  ½ of American adults are overweight (1/3)  14 percent teens are overweight  The estimated annual medical cost of obesity in the U.S. was $147 billion in 2008 U.S. dollars

The Importance of Exercise  Exercise: planned physical activity done regularly to build or maintain one’s fitness.  Aerobic : rhythmic, nonstop, moderate to vigorous activity that requires large amounts of oxygen  Anaerobic: intense physical activity that requires little oxygen but uses short bursts of energy.

Measures of Fitness  Heart and Lung Endurance  Muscle Strength and Muscle Endurance  Flexibility  Composition

Heart and Lung Endurance  Definition: a measure of how efficiently your heart and lungs work when you exercise and how quickly they return to normal when you stop.

Muscle Strength and Endurance  Muscle Strength: measure of the most weight you can lift or the most force you can exert at one time  Muscle Endurance: a measure of a muscle’s ability to repeatedly exert force over a prolonged period of time

Flexibility  Definition: the ability of your body’s joints to move easily through a full range of motion

Body Composition  Definition: the ratio of body fat to lean body tissue such as bone, muscle and fluid.

Choosing Activities and Exercise  Personal Tastes  what do you like to do?  Cross-training : switching between different activities and exercises on different days  Requirements  What equipment do you need?  Lessons/trainer?

Creating a Schedule  Realistic and Practical  Write it down

Building Fitness Levels  FITT Principle : a method for safely increasing aspects of your workout without injuring yourself.  F = Frequency  I = Intensity  T = Time  T = Type

Monitoring Your Heart Rate  Resting Heart Rate : the number of times your heart beats per minute when you are relaxing.  Target Heart Rate : the range of numbers between which your heart and lungs receive the most benefit from a workout

Warming Up and Cooling Down  Warm Up : a period of low to moderate exercise to prepare your body for more vigorous activity.  Workout: period of most output of energy  Cool Down : a period of low to moderate exercise to prepare your body to end a workout session.

Sports Condition  Conditioning: a regular activity and exercise that prepares a person for a sport

Sports Nutrition  Nutrition = individuals eating habits  Before a sporting event?  Stay hydrated

Minimizing Risk  Proper gear  Know your limits

Treating Injuries  P- protect the injured part from being further injured  R – rest the injured part  I – ice the part using an ice pack  C – compress or put pressure on the injured part, you can use an ace bandage for this.  E – elevate the injured part above the level of the heart

Weather Related Injuries  Dehydration: condition caused by excessive water loss  Heat Exhaustion: an over heating of the body that can result from dehydration

In Closing  Increase performance, feel comfortable, reduce risk of strains and injuries and prevent lower back problems.  Different physical activities.  Exercise helps the body keep blood sugar levels normal and help maintain healthy cholesterol levels  Strengthens heart muscle to pump blood more efficiently  Increase lung capacity  Reduce risk of diseases