1. UNIT 3 KEEPING ACTIVE

2. DO NOW: On the back of your handout, answer these questions! 1.Why do you think its important to be active? (Write 3 sentences) 2.List 5 ways/activities that you can become fit? 3.What do you think is the difference between muscular strength and muscular endurance? (Write 2 sentences)

3. Lesson 1: Your Fitness and Exercise Key Vocabulary Words: Muscular Strength Muscular Endurance Flexibility Cardiovascular fitness Activity Pyramid Write these key words down under your DO NOW

4. ***Class*** – How do you become fit??? Fun activities such as biking, playing soccer, or swimming can help you get fit and stay in shape! Everyday activities like walking up the stairs or walking your dog can help too! EXERCISE is the key to physical health and fitness 4 parts of Physical Fitness Muscular strength Muscular endurance Flexibility Cardiovascular fitness Muscular Strength -Enables you to use your muscles to lift, push or pull heavy objects ex. Lifting weights, sit-ups, push-ups BECOMING FIT

5. Muscular Endurance -Means that you can use your muscles for a long time without stopping! ex. Walking, running, swimming, cycling ***CLASS*** What activities can help build BOTH muscular strength and endurance??? Kayaking Rock-Climbing Flexibility -Is the ability to move your body easily from one position to another!!! CLASS – What athletes need to be VERY flexible??? Gymnasts Dancers Stretching exercises help build flexibility!!! BECOMING FIT

6. Cardiovascular Fitness -Means that your heart, lungs, and circulatory system work well! -A healthy heart and lungs are able to deliver plenty of oxygen and nutrients to your body! ***CLASS*** What activities improve your cardiovascular fitness? Running Playing soccer (football) In-line skating -If you do these activities regularly, your heart will get STRONGER!!! -A strong heart pumps more blood with each beat, which means it can pump at a slower rate while you are resting!!! -A low resting heart rate is usually a sign of good overall health!!! **CLASS** - What do you think BPM means? BPM – Beats per minute!!!

7. BECOMING FIT -Regular Physical Activity helps you build and maintain strong bones, muscles, and joints! -It also helps control weight and reduce stress! -Exercise can be fun to do alone, with friends, or with family!!! ACTIVITY PYRAMID -Shows different types of activities and how often people should do them! -Try following the Activity Pyramid guidelines to improve your physical fitness! **CLASS** What else do you need to do to stay healthy besides exercise??? --You also need to eat good foods in the right amounts so that you stay at the proper weight for your height! NOW – LETS LOOK AT THE ACTIVITY PYRAMID!!! ***Teacher/Student – Analyze the Pyramid – RESPONSES/QUESTIONS!!!***

8. Activity Pyramid

9. ACTIVITY PYRAMID CALORIES – Remember??? -Calories- Food Energy is measured in units called Calories! -When you’re active, you burn some of these calories! -If you are inactive, you will probably consume more calories than you use! -Extra Calories, which are stored in the body as fat, cause you to gain weight! -If you burn more calories than you take in, you lose weight!!! Questions???

10. GOOD POSTURE **CLASS** What is good posture??? Good Posture -When you stand and sit up straight your whole body is balanced comfortably -Strong muscles help you maintain good posture! -Good posture is important when you are standing or sitting! -Good posture is also important when your body is moving!!! -Using correct body positions when you are lifting something helps prevent painful injuries **CLASS** --Which injuries do you think are most common when lifting something??? PRACTICE – Picking up a heavy object off of the ground! --Put a book on the ground 1)First, bend your knees so that you can grab the object! 2)Keep your head up 3)Lift the object as you slowly straighten your legs 4)Keep the object close to your body as you lift it

11. Lesson 1 – Summary and Review 1) The 4 parts of physical fitness are ____________, ___________, ___________, and ____________. 2) Activities that build these four types of fitness are found on the middle two rows of the ______________________. 3) The goal is to use enough _________________ through physical activity to maintain a healthful weight 4) Why is important to maintain an appropriate weight for your height?

13. DO NOW: On the back of your handout, answer these questions! 1.What do you think an exercise program is? (2 sentences) 2.List 5 different exercises that you can do in an exercise program.

14. Lesson 2: Your Exercise and Fitness Program Key Vocabulary Words: Workout Warm-up Cool-Down Aerobic Exercise Target heart rate Anaerobic Exercise Write these key words down under your DO NOW on the back of your paper

15. ***Class*** – How can you test your level of fitness? In school, students test their overall fitness by doing different exercises: Curl-Up (Sit-up) – How many can you do in 1 minutes? V-Sit Reach – Tests your flexibility of your lower back and hamstrings 1-Mile Run – Tests your cardiovascular fitness Class – What activity could you do to strengthen your stomach muscles, back muscles, leg muscles, and improve your flexibility??? Evaluate Your Fitness NATIONAL FITNESS STANDARDS FOR 12 year olds Curl-ups 1 minute V-Sit Reach (inches beyond line) 1-Mile Run Minutes/seconds Boys50+47:11 Girls45+78:23

16. Once you have determined which areas of fitness you need to work on, you can plan your personal exercise program! 1 st – Set Some Goals (Make them realistic) When choosing an activity consider: Frequency (how often you do it) Intensity (how hard you do it) Time (how long you do it for) ***CLASS*** What activities should you include in your program? Gear activities toward the goals you want to achieve! Activities should be FUN!!! If you enjoy the activities, you are more likely to stick with your exercise program! Plan activities with a family member, friend, or group! Sharing experiences and achievements can be fun and rewarding! Planning Your Exercise Program

17. ACTIVITY TABLE Fun ActivityMuscular Strength Muscular Endurance FlexibilityCardiovascular Disease HikingXX SoccerXXX Canoeing/Kaya king XXXX SkatingXXX CyclingXXX TennisXXX

18. YOUR WORKOUT YOUR TURN: Make an ACTIVITY TABLE -- On the back of your paper, make an activity table like this (Choose 5 activities) NOW – YOU ARE READY TO BEGIN YOUR WORKOUT!!! Workout – Exercise Session...Just like a story...A workout has a beginning, a middle, and an ending The FIRST part of a workout is the warm-up! Class – Why is it important to warm-up??? The purpose of a warm-up is to prepare your body for exercise (Increase your heart rate and blood flow) Warm-up should last 5-10 minutes and consist of light exercise that make you breath a littler harder than normal! (jogging, jumping jacks, skipping rope, etc...)

19. YOUR WORKOUT MIDDLE part of the workout is the main exercise/activity that you chose! END part of the workout is the cool-down Cool-Down – The purpose is to let your breathing and heart rate slowly return to normal Once you have cooled down – Its good to do some stretching exercises! YOUR TURN: On your paper – choose an activity (baseball, ice-hockey) 1. What is a good warm-up for playing baseball? 2. What is a good warm-up for snow skiing? 3. What is a good warm-up for Swimming? 4. What is a good warm-up for playing badminton? LESSON 2... TO BE CONTINUED!!!

21. DO NOW: On the BACK and TOP of your handout, answer these questions! 1.Why can it help to exercise with family or friends? 2.List 3 different physical activities that you could do with your family. 3.What does it mean to be a good sport?

22. Lesson 2 Continued: Your Exercise and Fitness Program Key Vocabulary Words: Workout Warm-up Cool-Down Aerobic Exercise Target heart rate Anaerobic Exercise Respect Write these key words on the back of your paper!

23. Types of Exercise Aerobic Exercise – Is vigorous activity that strengthens your heart and lungs Aerobic Activity Examples: Biking Running Swimming Playing handball Playing racquetball Cross-country skiing To be beneficial...You should do aerobic activities two to three times per week for 30 minutes! When you do these activities your heart speeds up and pumps greater amounts of blood with each beat. Over time, your heart and lungs get stronger! You need to work hard enough to benefit from aerobic activity. ***CLASS*** Why do you think its beneficial to your health to do aerobic activities?

24. Target Heart Rate – the heart rate at which your heart and lungs become stronger. You can learn how hard to work when exercising by finding your Target Heart Rate. For people under 20, the Target Heart Rate is between 100 and 150 beats per minute (bpm). ***CLASS*** How do you find your resting heart rate/target heart rate? Lets do it!!! 1 st – Find your pulse at your wrist/neck area 2 nd – Count the number of heartbeats in 10 seconds 3 rd – Multiply that number by 6 4 th – This is your resting heart rate --Do this when exercising and you can find out if you need to workout harder or slow down NOW: STAND UP....RUN in place for 30 seconds!!! Go!!!! When 30 seconds is finished...check your heart rate. Is it between the 100 and 150 beats per minute? You should be in this range for 30 minutes! Types of Exercise

25. Anaerobic Exercise: Exercises that build muscle strength. They are short intense activities. Anaerobic Exercise Examples: Lifting weights Sprinting Push-ups Pull-ups ***CLASS*** How are aerobic and anaerobic exercises alike/different?  Both benefit your body, but in different ways. Aerobic exercise builds cardiovascular fitness; anaerobic exercise increases muscle strength (mass). ***CLASS*** How can you figure out your heart rate frequently without stopping exercise??? ***Use a Heart-Rate Monitor***

26. Sleep and Rest SLEEP and REST A good balance of exercise, sleep, and rest is needed to overcome tiredness. SLEEP refreshes your body and mind When you sleep your muscles relax Sleep will help you be alert so that you can do your best in school Sleep will give you energy for physical activities ***CLASS*** Why is it important to get enough sleep? *Sleep helps you feel alert and gives you energy for activities*

27. RESPECT BEING A GOOD SPORT ***CLASS*** -- What does it mean to be a good sport??? Being a Good Sport --Playing hard while behaving appropriately! --Being a team player --Treating members of the other team with courtesy and respect TIPS: Learn and follow the rules of the game Play Fair...Don’t Cheat Win or Lose...end with a “Good Game” Hold your temper...Don’t get angry Give everyone a chance to play Respect referees and officials Have FUN!!!

28. Lesson 2 – Summary and Review 1)An exercise session, also known as a ___________ has three parts. 2)First part of a work out is the ______________. 3)Running and swimming are examples of ___________________ exercises. 4)Lifting weights and sprints are _________________ exercises 5)The end of a work out is the _________________. 6)Being a ______________ means to play fair and be positive while playing a sport.

30. DO NOW: On the BACK and TOP of your handout, answer these questions! 1.Why is it important to play safely? 2.List 3 things you can do to be safer when playing a sport 3.What does it mean to be a good sport?

31. Lesson 3: Exercising with Safety in Mind Key Vocabulary Words: Hyperthermia Hypothermia Write these key words on the back of your paper!

32. Safety Equipment ***CLASS*** -- What are some ways that you can play sports and other activities safely? Sports and Exercise can be a lot of fun but in America over 3 million young people get hurt every year while being active. PROPER SAFETY EQUIPMENT Helmets: You should wear helmets for biking, skiing, skateboarding and other sports Helmets prevent brain and head injuries Choose a helmet that fits properly and is designed for the sport you are playing Mouth Guards: You should wear mouth guards when playing a contact sport Wear a mouth guard if a ball could possibly hit you in the mouth like squash Mouth guards protect your teeth and can help prevent breaking your jaw Other Safety Gear: Special pads or guards for your elbows, knees, shins, and wrists Use these pads when skateboarding, in-line skating, skiing, snowboarding ***CLASS*** -- Can you think of any other safety gear? Goggles, shin guards, correct shoes

33. Take Responsibility for Your Safety ***CLASS*** -- Who are people that you know who can give you safety tips? ***CLASS*** -- Overall, who is most responsible for your safety when you play? YOU!!!! Exercise Safely!!! Check Equipment – Like your bike tires Use reflectors when riding your bike Exercise with friends Be aware of the weather (hot/cold/stormy) Use proper equipment Don’t overdo it…you can injure yourself Check the playing area to make sure its safe Pay attention to your body…if you’re tired/in pain…stop playing Be careful with weights, weight machines, and treadmills ***CLASS*** -- Do you think its good to listen to your headphones when running, biking, skiing, skateboarding outside?

34. Exercising Outdoors ***CLASS*** -- Are sodas good for quenching your thirst on a hot day??? Drinks containing caffeine or large amounts of sugar may actually cause the body to lose more fluid. Plain water is a better thirst quencher. ALWAYS be aware of the environment and how it might affect you! Hyperthermia – Is the name given to several illnesses in which the body’s internal temperature becomes too high. Heat stroke is the most serious of these Signs: Hot skin, high body temperature, rapid pulse and breathing, confusion Prevent: Drink lots of water, wear loose, lightweight, and light colored clothes

35. Exercising Outdoors Hypothermia – is a condition in which the body’s internal temperature becomes too low. Signs: Low body temperature, shivering, slurred speech, confusion, drowsiness Prevent: Dress warmly and keep active How are hyperthermia and hypothermia alike/different? Alike: Both involve changes in body temperature Different: Body temperature becomes too high in hyperthermia,; in hypothermia, body temperature becomes too low.

36. RICE CLASS – What do you think RICE is? No…the rice that we eat!\ STUDENTS – You should never play through pain or through an injury! What is a sprain? Sprain is when you twist/wrench a joint area and it becomes swollen and painful! It is easy to sprain your ankle, wrist, or knee! If you sprain your ankle…you should RICE!!! R – Rest: Stop playing and rest! I – Ice: Apply an ice pack to the injured area C – Compression: Wrap the injured area with a supportive bandage to limit swelling. E – Elevate: Raise the injured part to reduce swelling!

37. Lesson 3 – Summary and Review 1)One way to play a sport safely is to wear protective ______________________. 2)In hot weather, people can develop _____________________. 3)One of the most serious forms of this illness is heat str______. 4)In cold weather, people can develop _______________, in which a person’s body _______________ becomes to low.