1. Physical Activity and Health
Lesson 1-5

2. Objectives TSW describe the components of health-related fitness
TSW identify physical activities that contribute to maintaining or improving the components of health-related fitness
TSW summarize the physical, mental and social health benefits of physical activity
TSW explain how an inactive lifestyle can contribute to chronic disease

3. Health Terms Aerobic Flexibility Oxygen Anaerobic Frequency Pulse
Capillaries
Heart rate
Stamina
Cardio respiratory
Intensity
Strenuous
Joint
Stroke
Duration
Ligament
Target heart rate
Endurance
Maximum
Exhausted
Tendon
Metabolism
Fitness
Torso
Muscular

4. Intro
Transition
In your student journal, write a few sentences that describe what you think physical fitness mean. Include things a person who was fit could do, as well as how his or her body would work and feel.

5. Teaching Steps Explain
Physical fitness – the ability of the body to function at its best, fit people are less tired and handle stress better
Survey
In the definition of fitness you wrote, what were some of the things you said a person who was physically fit would be able to do? What were some of the ways you said a fit person’s body would work and feel?

7. Teaching Steps
Cardio respiratory fitness – walking at a fast pace, running, dancing, bicycling, rollerblading, skateboarding, playing tennis, swimming, cross-country skiing, hiking
Muscular strength – weight lifting, sprinting, climbing, doing sit-ups, push-ups, squats
Muscular endurance – raking leaves, carrying a backpack, walking, running, rolling in a wheelchair, bicycling, swimming
Flexibility – stretching, yoga, martial arts, dance

8. Teaching Steps Explain
Aerobic activities – cause you to breath harder and heart beat faster, usually move your large muscle groups, help prevent heart disease, stroke, diabetes, lowers blood pressure and cholesterol, lose or maintain weight, reduce stress
Survey
What’s one aerobic physical activity you enjoy doing?

9. Teaching Steps Explain – FIT
F – Frequency – how often you do the activity
I – Intensity – how hard your body is working
T – Time – how long you do the activity
Target heart rate – 60%-80% of maximum heart rate (220 – your age = max HR)/ 0.6 or 0.8
Recommendation – start out closer to the 60% until you are comfortable to increase your work

11. Teaching Steps
Survey
How many of you were at your target heart rate after jogging in place for a minute?
How many of you do physical activity that puts your heart within this target heart rate range at least 3 times a week?

12. Teaching Steps Explain
Recommended – aerobic activity 3 times a week for 30 minutes each time, but 5-10 minutes of activity 4 or 5 times a day
Remember to start slow and build up over time

13. Teaching Steps Demonstrate
Make a fist with your hand and squeeze as tight as you can. Put your other hand on your bicep and curl your fist.
Explain
Muscular strength – amount of force muscles put out when they contract, involved in all movement, increased as muscles are “overloaded”
Anaerobic activity – burn carbs without using oxygen, used only for short periods of time
Survey
What are some physical activities that would build muscular strength?

14. Teaching Steps Demonstrate
Make a fist like last time but do it 10 times. How do the muscles in your arm feel now?
Explain
Muscular endurance – ability of a muscle to sustain activity or continue to perform work, needed in everyday life, needed in sports – increases capillaries capacity of receiving blood and oxygen
Survey
What are some physical activities that would build muscular endurance?

15. Teaching Steps Demonstrate Stand up and touch your toes. Explain
Flexibility – ability of joints to move through full range of motion, joints allow us to bend, touch and rotate, depends on elasticity of muscles and connective tissues
Survey
What are some physical activities that would increase flexibility?

16. Physical -
Mental/ Emotional -
Social -

17. Teaching Steps Summarize
Teens who participate in regular physical activity:
Have a stronger heart and lungs
Have stronger muscles and more endurance
Are more flexible and less likely to get injured
Have less body fat and more likely to have a healthy weight
Have more energy
Sleep better
Have a better chance of a healthy adult life – lower risk of chronic disease

18. Teaching Steps Summarize Look good and feel good
More energy and handle stress better
Reduce mood swings and depression
Help your grades – improving memory and concentration
Feel confident and good about themselves
Team sports – builds friendships and meets social needs
Connect and share with family and friends

19. Teaching Steps Explain
Most teens care about the now rather than the future (avoiding chronic diseases should be your goal)
Ask and Discuss
What are some chronic disease we’ve discussed?
How can leading an inactive lifestyle contribute to these disease?
How might getting enough physical activity help prevent these diseases?

20. Teaching Steps Summarize
Physical activity – balances calorie to stay at healthy weight
Inactive habits – increase risk obesity, high cholesterol and high blood pressure
Getting enough physical activity each day is an important way to help your body stay healthy

21. Closure
Close
Do you think most teens get enough physical activity to stay fit? Why or why not?