1. Physical Activity and Fitness Lesson 1, Chapter 41 The Benefits of Physical Activity

2. Physical Activity and Fitness Lesson 1, Chapter 4, The Benefits of Physical Activity 2 Motivation Are you as physically active as you need to be? Today, you’ll learn the answer to that question.

3. 3 Discussion How would you measure a person’s fitness level? According to your criteria, are you physically fit?

4. 4 How do the definitions of physical activity, exercise, and physical fitness differ? Physical activity—any movement that uses up energy Exercise—a planned session of physical activity that improves or maintains physical fitness

5. 5 How do the definitions of physical activity, exercise, and physical fitness differ? (cont’d) Physical fitness— the ability to handle everyday physical demands without becoming overly tired

6. 6 What are the benefits of an active lifestyle? Mental / emotional benefits More energy, reduced stress, sense of accomplishment, positive self-image Physical benefits Stronger heart, lungs, and bones; weight management; controlled blood sugar and blood pressure; improved flexibility, balance, and coordination

7. 7 What are the benefits of an active lifestyle? (cont’d) Social benefits Engaging in enjoyable activities Meeting new people Working as a team Getting support from friends Sharing goals and achievements with others

8. 8 What is the relationship between physical activity and weight control? Metabolism—the process by which your body gets energy from food Understanding how food converts to energy can help maintain healthy weight. VIDEO

9. 9 What is the relationship between physical activity and weight control? (cont’d) Excess calories that aren’t burned through physical activity stored as fat. Physical activity raises metabolic rate. More calories are burned when at rest.

10. 10 What is the relationship between physical activity and weight control? (cont’d) Metabolic rate slows down after physical activity but is still above normal for hours. More calories are burned during this time than before activity.

11. 11 How can you increase your level of fitness? (cont’d) Plan regular exercise sessions. Choose the right activities. Aerobic exercise rhythmic, nonstop, moderate to vigorous activity requires a lot of oxygen works heart Anaerobic exercise intense activity requires little oxygen uses short bursts of energy

12. 12 What are the four elements of fitness? Heart and lung endurance Muscle strength and endurance Body composition Flexibility

13. 13 How can you increase your heart and lung endurance? Heart and lung endurance—how effectively heart and lungs work during exercise and how quickly they return to normal after stopping VIDEO Test on page 188: How far can you walk in 30 minutes or jog in 20 minutes?

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15. 15 How can you increase your heart and lung endurance? Scoring (miles): If score is within range given for your age and gender, heart and lung endurance is acceptable. If not, practice walking or jogging until score is in acceptable range.

16. 16 How can you increase your heart and lung endurance? AgeFemales WalkingJogging Males WalkingJogging 122– 2.21.6– 1.82.2– 2.41.8– 2.0 132– 2.21.6– 1.82.2– 2.41.8– 2.0 142– 2.21.6– 1.82.2– 2.41.8– 2.0 152– 2.21.6– 1.82.2– 2.41.8– 2.0

17. 17 How can you increase your heart and lung endurance? Get at least 60 minutes of sustained moderate to vigorous exercise on most days. Examples: walking/jogging/running, swimming, jumping rope

18. 18 How can you increase your muscle strength & endurance? Muscle strength—the most weight you can lift or the most force you can exert at one time Muscle endurance—the ability of a muscle to repeatedly exert a force over a period of time VIDEO

19. 19 How can you increase your muscle strength and Endurance? To determine abdominal muscle strength and endurance, take the test on next slide (bent-knee curl-ups) If you score within range given for your age & gender, abdominal strength & endurance are acceptable. If score not within range, continue to practice until score is in acceptable range.

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21. 21 How can you increase your muscle strength and endurance? AgeFemalesMales 1220– 3525– 40 1325– 4030– 45 1425– 4030– 45 1525– 4030– 45

22. 22 How can you increase your muscle strength and endurance? To determine upper body strength & endurance, take the test on next slide (the time you can hang from a bar with chin above the bar) Scoring (seconds): If score is within range given for your age and gender, upper body strength and endurance is acceptable. If not, continue to practice static arm hang until score is in acceptable range.

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24. 24 How can you increase your muscle strength and endurance? AgeFemalesMales 127– 14 137– 1412– 20 147– 1412– 20 157– 1412– 20

25. 25 How can you increase your muscle strength and endurance? Three basic strengthening exercises Push-ups Curl-ups Step-ups Weight training builds muscle strength.

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27. 27 How can you improve your body composition? Body composition—ratio of body fat to lean body tissue It is measured by pinching fold of skin on upper arm and calf. Folds are measured with a caliper, and the two numbers are added together. VIDEO

28. 28 How can you increase your flexibility? Flexibility—ability of body's joints to move easily through full range of motion Flexibility test on next slide Warm up. Move slowly and smoothly. Don’t strain muscles. See accompanying slide for scoring.

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30. 30 How can you increase your flexibility? FemalesMalesRating Can reach beyond toes at least 1 inch Acceptable flexibility Cannot reach toes Low flexibility

31. 31 How can you increase your flexibility? Increase flexibility through regular stretching, bending, & twisting exercises. Move slowly and gently. Improve flexibility of different muscle groups gradually.

32. 32 What do you need to know to set fitness goals? Activities that will help you reach fitness goals How certain exercises are done Who can help you get started What equipment to use Exercise safety

33. 33 What do you need to know to set fitness goals? Rating Different Activities Ratings in chart show benefits of activities done for 30 minutes or more. ExerciseFlexibility Muscle Strength & Endurance Heart & Lung Endurance HandballHigh SwimmingHighMediumHigh JoggingMediumHigh

34. 34 What do you need to know to set fitness goals? ExerciseFlexibility Muscle Strength & Endurance Heart & Lung Endurance BicyclingMediumHigh TennisHighMedium Brisk walkingMediumHigh Slow walkingLowMedium SoftballMediumLow Weight trainingLowHighLow

35. 35 What can you do every day to be active? Daily life activities (climbing stairs) Aerobic exercise Sports, recreation, leisure activities An activity plan is a written plan that helps you keep on track and exercise consistently. See next slide for sample activity plan.

36. 36 What is an activity plan? PA-772 Blue Lightning 12-Day Calorie Countdown

37. 37 What are the three stages of an exercise workout? Warm-up—low to moderate exercise to prepare body for more vigorous activity; should last about 10 minutes Heartbeat gradually increases, body temperature rises Blood flow to muscles increases, making them more flexible and less prone to injury. Begin with gentle aerobic activities.

38. 38 What are the three stages of an exercise workout? Workout should start at comfortable level and build up gradually. Guidelines for starting and increasing workout program include Frequency Intensity Duration Order

39. 39 What are the three stages of an exercise workout? Cool-down—low to moderate exercise to prepare body to end workout session Returns blood circulation & body temperature to normal Continue movements of workout activity but at easier pace. Should last about 10 minutes, including gentle stretching exercises.

40. 40 How can you check your fitness progress? Keep an exercise log or journal. Improvement in overall fitness should be observed after four to eight weeks. If no significant change after eight weeks, evaluate situation. Another measure of fitness is resting heartbeat rate. Once you reach fitness goals, consider setting new goals.

41. 41 How can you choose the right activity? Individual sports Physical activities you do on your own or with friend Examples: biking, running, walking, swimming, golf, and skating Individual sports more flexible than team sports Disadvantage: finding time & motivation

42. 42 How can you choose the right activity? Team sports Organized physical activities with specific rules Groups of people play together against other groups

43. 43 How can you choose the right activity? Team sports provide Excitement of competition Support of teammates and coaches Opportunity to develop communication and social skills Disadvantage: having a set schedule of practices and games

44. 44 What is sports conditioning? Sports conditioning—regular physical activity or exercise to strengthen and condition muscles for a particular sport VIDEO Eat a balanced, nutritious diet, including enough water to avoid dehydration

45. 45 How can you avoid injury while exercising or participating in sports? Practice safe behavior. Exercise where and when it's safe. Warm up and cool down. Practice your sport regularly. Learn proper techniques and rules of game. Control emotions.

46. 46 How can you avoid injury while exercising or participating in sports? Use safe equipment. Wear appropriate clothing. Make yourself visible outdoors. In cold weather, dress in layers. Wear protective equipment as required. Choose shoes carefully.

47. 47 How can you avoid injury while exercising or participating in sports? Know your limits. Listen to your body Stop if injured or feeling ill

48. 48 What are the harmful effects of performance-enhancing drugs? Anabolic steroids—drugs that cause muscle tissue to develop at abnormally fast rate VIDEO Side effects include Liver and brain cancers Weakening of tendons

49. 49 What are the harmful effects of performance-enhancing drugs? VIDEO Cardiovascular damage & high blood pressure Mental & emotional effects Severe acne, trembling, bone damage Facial hair growth in females & breast development in males

50. 50 Next Done— The benefits of physical activity Next—Body image and weight control