1. Physical Activity for life

2. Benefits of Physical Activity
Makes your body stronger
Increases your energy
Improves your posture
Reduce chronic fatigue
Improves motor responses
Helps reduce the risk of many serious diseases

3. Benefits of Physical Activity
Cardiovascular System
Strengthens the heart muscle
Allows the heart to pump more efficiently
Respiratory System
You can breathe larger amounts of air
Muscles used to breathe don’t get tired as easily
Nervous System
Improves reaction time

4. Benefits of Physical Activity
Mental/Emotional Health
Helps reduce stress
Allows you to manage anger or frustration in a healthy way
Increases self-confidence by helping you look and feel better
Gives you a sense of pride and accomplishment
Reduces mental fatigue by bringing more oxygen to the brain

5. Benefits of Physical Activity
Social Health
Helps you cope better in social situations, such as meeting new people
Giving you the opportunity to interact and cooperate with others
Helps you manage stress, which enhances your relationships with others

6. How Active are You?
Some teens do not make physical activity as part of their lives.
Only 6 states require PE in all grades K-12
10 states have established mandated minutes/week for high school physical education
NJ is one of them

7. Dangers of being Sedentary
Sedentary lifestyle
Way of life that involves little physical activity
What can happen?
Unhealthful weight gain
Increased risk of Heart disease
Increased risk of Cancer
Increased risk of Diabetes
Increased risk of Osteoporosis
Condition characterized by a decrease in bone density

8. Dangers of being Sedentary
What can happen?
A reduced ability to manage stress
Decreased opportunities to meet and form friendships with active people who value and live a healthy lifestyle

9. 10 Fattest and Fittest States
10. (tied) Kentucky
5. Michigan
10. (tied) Texas
4. Alabama
8. (tied) South Carolina
3. West Virginia
8. (tied) Indiana
2. Louisiana
7. Arkansas
1. Mississippi
6. Oklahoma

10. 10 Fattest and Fittest States
10. California
5. Washington
9. (tied) Washington DC
4. Colorado
9. (tied) Idaho
2. (tied) Utah
8. New Hampshire
2. (tied) Vermont
7. Hawaii
1. Oregon
6. Minnesota

11. Elements of Fitness Cardiorespiratory Endurance
Ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body’s tissues during long periods of moderate-to-vigorous exercise
Test:
Step Test
85-95 bpm: Excellent
bpm: Good
bpm: Fair
126 bpm or more: Needs Improvement

12. Elements of Fitness Muscular Strength Muscular Endurance
The amount of force a muscle can exert
Test:
Curl-ups:
24 or more (male)
18 or more (female)
Muscular Endurance
Arm Hang:
12-20 sec (male)
7-14 sec (female)

13. Elements of Fitness Flexibility
The ability to move a body part through a full range of motion
Test:
Sit-and-Reach:
8” or more (male)
12” or more (female)

14. Elements of Fitness Body composition
The ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons
Tests:
Skin calipers
Water displacement test
Impedance Scale
Males:
25% or more: danger of CV problems
15%-24%: Average
14%-10%: Good
Under 10%: Excellent
Females:
30% or more: danger of CV problems
25%-29%: Average
20%-24%: Good
15%-19%: Excellent
Under 15%: risk of amenorrhea

15. Finding Your Target Heart Rate
Your target heart rate is your ideal range for your heart rate during aerobic activity
First, find your resting heart rate
Next, find your Maximum Heart Rate:
220-(your age)
Next, subtract your resting heart rate from your max hr.
Find 60% of the previous number:
(Max. HR – resting HR) x .60
Then, find 80% of the number from step 2:
(Max. HR – resting HR) x .80
Then add your resting heart rate to the numbers in the previous steps
Your should stay in between your target heart rate for ideal results

16. Improving Your Fitness
Aerobic Exercise:
Any activity that uses large muscle groups
Rhythmic in nature
Maintained 10 min/3xday or for min. at one time
Examples:
Running, Walking, Swimming, Biking longer distances
Dancing

17. Improving Your Fitness
Anaerobic Exercise
Intense short bursts of activity in which muscles work so hard that they produce energy without using oxygen
Examples:
Weight-lifting
Sprinting

18. Improving Muscular Strength and Endurance
Anaerobic exercises
Resistance training
Isometric exercise:
An activity that uses muscle tension to improve muscular strength with little or no movement of the body part
Examples:
Wall sit
Holding a plank position

19. Resistance exercises Isotonic Exercise
An activity that combines muscle contraction and repeated movement
Examples
Push-ups
Free weights
Pull-ups
Sit-ups

20. Resistance Exercises Isokinetic exercise
An activity in which a resistance is moved through an entire range of motion at a controlled speed
Examples:
Using a stationary bike or treadmill

21. Physical Activity Pyramid
This pyramid provides suggestions about how to divide your time when doing various types of physical activity
Sedentary Activities:
INFREQUENTLY!, watching tv, video games
Anaerobic Activities: 2-3 days/wk, lifting, push-ups, sit-ups
Flexibility Activities:
2 or more days/wk, stretches, yoga
Aerobic Activities: 3-5 days week, min/session
Cycling, running, dancing
Moderate-Intensity Physical Activities: 30 min/day walking, Climbing stairs, gardening

22. Basics of a Physical Activity Program
All effective fitness programs are based on 3 principles:
Overload
Working the body harder than it is normally worked
Progression
Gradual increase in overload necessary to achieve higher levels of fitness
Specificity
Particular exercises and activities improve particular areas of health-related fitness

23. Stages of a Physical Activity Program
The warm-up
Allows your pulse rate to increase gradually
The workout
Follow the FITT formula
Frequency
How often you do the activity each week
Intensity
How hard you work at the activity per session
Time/duration
How much time you devote to a session
Type
Which activities you select
The Cool-down
Prepares the muscles to return to a resting state

24. Training and Safety for Physical Activities
Things to keep in mind when starting:
Have a training program for the activity that you choose
Eat nutritiously
Food provides the energy necessary for peak performance
Keep hydrated
Keeps you more alert and focused
Less likely to cramp
Endurance is greater
Get adequate rest
Getting too little sleep can disrupt the nervous system
Slows reaction time
Have lack of concentration, get forgetful

25. Weather related risks Hot weather related risks Heat cramps
Heat exhaustion
An overheating of the body
Symptoms:
Cold, clammy skin
Rapid breathing
Rapid pulse and other symptoms of shock
Heat stroke (hyperthermia)
Body loses the ability to cool itself down
Hot, very dry skin
Difficulty breathing
Sudden collapse
MUST CALL AN AMBULANCE!

26. Weather Related Risks Cold-Weather Health Risks Frostbite Hypothermia
Body tissues are frozen
Avoid it by wearing layers, covering all exposed skin especially the most common areas of frostbite:
Ears
Face
Feet
Fingers
Hypothermia
Can occur in cold weather, but also wind and rain, or submersion in cold water
Body loses its ability to warm itself

27. Protecting yourself from the sun
Try to avoid overexposure to the sun between the hours of 10-4 where it’s at its strongest
Protect skin and eyes with a hat, light colored clothing, and sunglasses
USE SUNSCREEN of SPF of 15 or more.
Reapply every 2 hours even on hazy days
Avoid going tanning

28. Injuries Sprain – injury to the ligaments of the body
Ligament – connects bone to bone
Strain – injury to the tendons and muscles of the body
Tendon – connects muscle to bone
Treating injuries
RICE
Rest – stay away from activity until pain subsides
Ice – Ice 20 min. every 3 hours for the first 72 hours
Compression – wrap the injury with an elastic bandage to keep swelling down
Elevation – elevate the injured body part above the heart to keep swelling down

29. Journal Entry
Last month a new piece of legislation has been introduced into Congress that targets the use of Anabolic Steroids.
The bill targets bodybuilding products, often marketed as dietary supplements, that can be found in stores and on the Internet claiming to be all-natural muscle-builders when they actually contain chemically altered versions of anabolic steroids.
What is your opinion on steroid use?
Many professional athletes have been caught using performance enhancing drugs. What do you think would happen if steroid use were legalized?
Write 2 Paragraphs on this topic.