Physical Activity and Fitness Chapter 12 Physical Activity and Fitness

Physical Activity and Your Health Physical activity- any form of movement that causes your body to use energy. Benefits every system in your body. Benefits mental/emotional and social health Physical fitness- the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands. Teens should try for at least 60 minutes of P.E every day. Exercise- purposeful physical activity that is planned, structures, and repetitive, and improves or maintains physical fitness. Reduces the risk of many diseases and helps maintain or improve weight.

Target Heart Rate Range Your target heart range is the ideal range during aerobic activity. Aerobic exercise- All rhythmic activities that use large muscle groups for an EXTENDED PERIOD of time Anaerobic exercise- Intense, short bursts of activity in which the muscles work so hard that they produce energy without using oxygen. Maximum Heart Rate: 220- Your age Maximum allowance of activity before it becomes dangerous. Resting Heart Rate: Your heart rate while resting.

Measuring Your Resting Heart Rate You should do this for 3 mornings when you wake up to get an accurate resting heart rate. To measure your heart rate, simply check your pulse. Place your index and third fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery — which is located on the thumb side of your wrist. We are going to Rest for 20 minutes, then check our pulse. When you feel your pulse, count the number of beats for one minute WRITE THIS NUMBER DOWN

Normal Resting Heart Rate A normal resting heart rate for adults ranges from 60 to 100 beats a minute. A normal resting heart rate for an adolescent above age 10 is 55 to 85 beats per minute; factors such as activity, genetics, diet, age and gender account for this wide range. Generally, a lower heart rate at rest implies more efficient heart function and better cardiovascular fitness. For example, a well- trained athlete might have a normal resting heart rate closer to 40 beats a minute.

Target Heart Rate Range 1. _________ Resting Heart Rate 2. 220- Your age= Maximum Heart Rate 3. Subtract your resting heart rate from your maximum heart rate ________Maximum heart rate - ________ resting heart rate _________ Answer from #3 multiply by .60 =__________ _________ Answer from #3 multiply by .85 =__________ 6. _________ Answer from # 4 + Resting Heart Rate=_______ 7. _________Answer from # 5 + Resting Heart Rate=_______ The results from #6 and #7 represent your target heart rate,

Physical Activity DANCE!!! MOVE!!! WALK!!! SHAKE!!!! 1. Check your heart rate Is it in the target heart rate range?

Why would it be important for someone to know their target heart rate range? How could you use your target heart range to benefit your heart?

Risks of Being Sedentary Sedentary- involving little physical activity Health problems that result from a sedentary lifestyle: Weight gain Cardiovascular Diseases Type 2 Diabetes Osteoporosis and osteoarthritis Stress and Anxiety

Five Elements of Fitness Cardiorespiratory endurance- Long periods of moderate to vigorous activities Good cardio health lowers risk of cardiovascular disease. Muscular Strength- amount of force your muscles can exert Lifting, pushing, and jumping Muscular Endurance- ability of your muscles to perform physical asks over a period of time without tiring Carrying boxes up a flight of stairs Flexibility- Move body parts through full range of motion Reduces the risk of muscle strain Body Composition- ratio of fat to lean tissue on your body

Three Ways to Use Resistance to Work Your Muscles Isometric exercises- use muscle tension to improve strength with little or no movement Pushing against a wall Isotonic exercises- combine movement of the joints with contraction of the muscles. Pull ups, push ups, sit-ups Isokinetic exercises- resistance against a muscle as it moves through a range of motion at a steady rate of speed. Weight machines

Principles of Building Fitness Specificity Strength training will build muscle, while running improves cardio. Overload Increasing the demands on your body will make it adapt and grow stronger Progression Working a little harder or a little longer each session. Regularity- working out on a regular basis.

Warm-UP Workout Cool-Down Stages of a Workout Warm-UP Workout Cool-Down

FITT Principal Frequency- 3 exercise sessions a week Get an hour of activity each day Intensity- Push yourself hard enough to create overload. Feel strain, not pain Type of Activity- Vary your activities MWF-Run TuTh- Lift weights Time of workouts Keep your heart rate within your target range for at least 20 min

Due beginning of class on MONDAY Classwork/Homework DO NOT WRITE ON THE LIFE SKILLS HANDOUT. Write your answers on your own paper. Design a six-week fitness plan Use the FITT principal Due beginning of class on MONDAY