1. Benefits of Physical Activity
Chapter 12

2. Physical Activity and Your Health
Physical activity benefits all aspects of your health
Teens should try for at least 60 minutes of physical activity every day
Physical activity includes all kinds of activities that you do every day
any form of movement that causes your body to use energy

3. Physical Benefits
Being active on a regular basis improves your physical fitness
The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands
All kinds of physical activity—not just exercise—will improve your health
Purposeful physical activity that is planned, structured, and repetitive, and that improves or maintains physical fitness

4. Physical Benefits Strengthens your muscles and bones
Boosts your energy level
Improves your posture
Helps you maintain a healthy weight
Reduces your risk of many serious diseases

5. Physical Benefits

6. Mental/Emotional and Social Benefits
Stress Relief
Mood Enhancement
Improved Self-Esteem
Better Sleep
Social
Spend time with friends
Make new friends
Develop skills to improve your relationships
Increase self-esteem
Give you confidence
Manage stress

7. Risks of Being Inactive
An inactive lifestyle puts you at risk for a variety of health problems
Examples of sedentary activities include watching TV, surfing the Internet, and playing video games
Being sedentary all the time puts you at risk for a variety of health problems
Involving little physical activity

8. Risks of Being Inactive
Unhealthful weight gain and obesity
Cardiovascular disease
Type 2 diabetes
Certain types of cancer
Asthma
Breathing problems
Osteoporosis
Osteoarthritis
Psychological problems
Premature death

9. Making Time for Physical Activity
There are several ways to fit physical activity into your daily life
Engaging in 10 minutes of physical activity six times a day provides the same benefits as an hour-long workout
Playing basketball, soccer, or tennis
Playing video or computer games
Washing the car by hand
Taking the car through a car wash
Carrying your groceries to the car
Using a shopping cart
Walking, skating, or riding your bike
Getting a ride to a friend’s house
Shoveling snow
Using a snowblower
Taking the stairs
Taking the elevator
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10. Elements of Fitness
There are five elements of fitness that affect your health in different ways
The five elements are cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition

11. Elements of Fitness
If you have cardiorespiratory endurance, you can run a mile or go on a long hike without tiring
The ability of your heart, lungs, and blood vessels to send fuel and oxygen to your tissues during long periods of moderate to vigorous activity
You need muscular strength for all kinds of activities that put stress on your muscles, such as lifting, pushing, and jumping
The amount of force your muscles can exert

12. Elements of Fitness
Muscular endurance gives you the power to carry out daily tasks without fatigue, such as carrying boxes up and down a flight of stairs
The ability of your muscles to perform physical tasks over a period of time without tiring
Flexibility can improve your athletic performance and reduce your risk of muscle strain and other injuries
The ability to move your body parts through their full range of motion

13. Elements of Fitness
Your body composition is the ratio of fat to lean tissue in your body
Having low overall body fat reduces your risk of cardiovascular disease and other health problems associated with being overweight

14. Evaluating Your Fitness
You can use different tests to evaluate each element of your fitness
You can use tests to measure your cardiorespiratory endurance, muscular strength and endurance, and flexibility

15. Measuring the Elements of Fitness
Measuring Cardiorespiratory Endurance
You can evaluate your cardiorespiratory endurance by doing a three-minute step test.
Measuring Muscular Strength and Endurance
You can measure the strength and endurance of your abdominal muscles by doing a partial curl-ups test

16. Measuring the Elements of Fitness
Measuring Muscular Strength and Endurance
You can measure the strength and endurance of your upper body by doing a right-angle push-ups test
Measuring Flexibility
The sit-and-reach test measures the flexibility of your lower back and hamstring muscles

17. Getting Fit
Use different forms of exercise to improve the various elements of your fitness
Most exercises and activities fit into two basic categories: aerobic and anaerobic

18. Getting Fit
Aerobic exercise raises your heart rate and increases your body’s use of oxygen. Jogging, swimming, and riding a bike are examples
All rhythmic activities that use large muscle groups for an extended period of time
Sprinting and lifting weights are examples of anaerobic exercise
Intense, short bursts of activity in which the muscles work so hard that they produce energy without using oxygen

19. Improving Cardiorespiratory Endurance
Aerobic exercise increases your heart rate and pumps more blood throughout your body
Over time, your heart and lungs adapt to the demands made by aerobic activity by working more efficiently
Anaerobic exercises improve muscular strength and endurance
Exercises like lifting weights strengthen the muscles and are known as resistance or strength training

20. Improving Cardiorespiratory Endurance
Aerobic exercise increases your heart rate and pumps more blood throughout your body
Over time, your heart and lungs adapt to the demands made by aerobic activity by working more efficiently
Ways to Use Resistance to Work Your Muscles
Isometric Exercises, Isotonic Exercises, Isokinetic Exercises

21. Improving Muscular Strength and Endurance
Isometric exercises use muscle tension to improve strength with little or no movement of the body part
Pushing against a wall or other immovable object is an example of isometric exercise
Isotonic exercises combine movement of the joints with contraction of the muscles, building flexibility and strength
Lifting free weights or doing calisthenics, such as pull-ups, push-ups, and sit-ups are examples of isotonic exercises
Isokinetic exercises exert resistance against a muscle as it moves through a range of motion at a steady rate of speed
Various types of weight machines and other exercise equipment provide isokinetic exercise

22. Improving Flexibility
Stretching exercises improve your flexibility, circulation, posture, and coordination
They also reduce your risk of injury during other activities

23. Exercise and Bone Strength
Weight-bearing exercises work with gravity, and are good for strengthening bones
Strength training, walking, aerobics, and dancing are all weight-bearing exercises

24. Safety First
Safety precautions can help you avoid injuries during physical activity
If you become ill or injured during a physical activity, get help immediately
Before beginning a physical activity program, get a medical screening to identify diseases and disorders that could make it unsafe to participate in some activities

25. Safety First Use the correct safety equipment for an activity
Pay attention to other people, objects, and the weather.
Play or exercise at your skill level and know your limits.
Warm up before exercise and cool down afterward.
Stay within the areas designated for a given activity.
Obey all rules and restrictions.
Practice good sportsmanship