1. Physical Activity and Fitness
Chapter 3
Physical Activity and Fitness
Lesson 1
Becoming Physically Fit
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2. Any movement that makes the body use extra energy
physical activity
fitness
exercise
endurance
Any movement that makes the body use extra energy
Being able to handle physical work and play each day without getting tired
Planned physical activity done regularly to build or maintain one’s fitness
Click to reveal the definitions.
The ability to perform difficult physical activity without getting over tired

3. The ability of a muscle to repeatedly use force over a period of time
muscle endurance
cardiovascular endurance
strength
The measure of how well your heart and lungs work during moderate-to-vigorous physical activity or exercise
Click to reveal the definitions.
The ability of your muscles to use force

4. flexibility
aerobic exercise
The ability to move joints fully and easily through a full range of motion
Rhythmic, moderate-to-vigorous activity that uses large amounts of oxygen and works the heart and lungs
Click to reveal the definitions.

5. Proportions of fat, bone, muscle, and fluid that make up body weight
anaerobic exercise
body composition
Intense physical activity that builds muscle but does not use large amounts of oxygen
Proportions of fat, bone, muscle, and fluid that make up body weight
Click to reveal the definitions.

6. In this lesson, you will be able to
discuss the benefits of physical activity.
explain how to increase your strength, endurance, and flexibility.
apply advocacy skills to tell others about the benefits of fitness.
recognize the influence of body composition on fitness.
measure your fitness using fitness tests.

7. Skimming
Look over the lesson headings. Write a sentence or two describing what you think the lesson will contain.
Lesson Headings
Physical Activity and Your Health
Benefits of Physical Activity
Elements of Physical Fitness
Types of Exercise
Effects of Body Composition on Fitness
Measuring Your Fitness

8. Physical Activity and Your Health
Physical activity helps teens’ health in many ways.
physical activity Any movement that makes your body use extra energy
Climbing stairs, carrying books, and peddling your bike are all movements that add up to lots of physical activity.

9. Physical Activity and Your Health
Fitness can be achieved through exercise.
fitness Being able to handle physical work and play each day without getting overly tired
Being physically fit is a great strategy for improving and maintaining personal health. It is also a positive health behavior that can prevent many health problems. Being physically fit will allow you to handle more activity in your day and not feel tired.
exercise Planned physical activity done regularly to build or maintain one’s fitness

10. Benefits of Physical Activity
Benefits of being physically fit include:
Building and maintaining bones and muscles
Managing body weight
Maintaining a healthy blood pressure
Maintaining heart and lung health
Reducing stress
Increasing social health
An active lifestyle:
Is good for your brain as well as your body
Increases self-confidence
Increases the likelihood of meeting people

11. Your Responsibility to Yourself
When you do what is best for your wellness, you are taking responsibility for your personal health behaviors. This shows you are mature. Others will trust you to make the right choices to care for yourself.

12. Elements of Physical Fitness
Five Elements of Physical Fitness
Muscle Endurance
Cardiovascular Endurance
Strength
Learning about these elements will help you assess and improve your own fitness levels.
Flexibility
Body Composition

13. Endurance
Building overall endurance and muscle endurance can be achieved by spending more time doing a chosen exercise or physical activity.
endurance The ability to perform difficult physical activity without getting overly tired
Endurance is important because it allows you to stay active for a long time.
If you can run several miles and your legs don’t feel tired, your legs have muscle endurance.
muscle endurance The ability of a muscle to repeatedly use force over a period of time

14. Endurance
You can build cardiovascular endurance by doing aerobic exercises for 30 minutes at least three times a week.
If you are breathing so hard during exercise you can’t speak in sentences, your activity is vigorous.
If you can carry on a conversation during exercise, you activity is light to moderate.
Cardiovascular endurance is also a measure of how quickly your heartbeat and breathing return to normal after you stop exercising.
cardiovascular endurance The measure of how well your heart and lungs work during moderate-to- vigorous physical activity or exercise

15. Strength
The amount of work your muscles can do at a given time is a measure of your strength.
strength The ability of your muscles to use force
Lifting weights is one of many ways to build and maintain muscle strength and increase bone strength.
Lifting weights makes your body burn more energy for many hours.
By increasing strength, you lessen the chances of getting lower back pain and hurting yourself when lifting things.

16. You can increase your flexibility with regular, gentle stretches.
flexibility The ability to move joints fully and easily through a full range of motion
When you are flexible, you feel more comfortable and will be less likely to injure yourself when you exercise or play.

18. Types of Exercise
Most physical activities and exercises can be described as aerobic exercise or anaerobic exercise.
aerobic exercise Rhythmic, moderate-to-vigorous activity that uses large amounts of oxygen and works the heart and lungs
Examples of aerobic exercise include:
Running
Dancing
Swimming laps
Bicycling
Examples of anaerobic exercise include:
Lifting weights
Sprinting
anaerobic exercise Intense physical activity that builds muscle but does not use large amounts of oxygen

19. Effects of Body Composition on Fitness
Physical fitness is tied to body composition.
body composition The proportions of fat, bone, muscle, and fluid that make up your body weight
Gaining muscle and losing fat through regular exercise will help you stay within a healthy weight range and help protect you against diseases like heart disease and cancer.
If you exercise regularly, your body can gain muscle and lose fat.

20. Measuring Your Fitness
Common Fitness Tests
Balance
Flexibility
Strength
Cardiovascular Endurance
Balance:
Stand on one leg for as long as possible. Check your time with a stopwatch.
Flexibility:
Sit on the floor with your shoes off. Place a ruler between your feet with your heels at the start of the ruler. Keep your knees straight and slowly reach forward with both hands. How far can your reach?
Strength:
To test abdominal strength:
Do stomach crunches for one minute without stopping.
To test upper-body strength:
Do as many modified push-ups (knees bent) as you can in one minute.
Cardiovascular endurance:
You will need a 12-inch high block or bench for this test. Before you start, take your pulse for 1 minute to determine your heart rate. Step up to place both feet on the block, then step down. Repeat this stepping motion in a regular rhythm for 3 minutes. Then take your pulse again for 1 minute. The more fit you are, the less your heart rate will increase.

21. Lesson 1 Review
What I Learned
Restate Name three ways that physical activity can benefit mental/emotional health.
Sample answer: Physical activity can enhance self-confidence, increase mental alertness, and reduce stress.

22. What I Learned Vocabulary Define strength. Lesson 1 Review
the ability of your muscles to use force

23. What I Learned List What are the three elements of fitness?
Lesson 1 Review
What I Learned
List What are the three elements of fitness?
endurance, strength, and flexibility

24. What I Learned Describe What is body composition? Lesson 1 Review
Body composition is the proportions of fat, bone, muscle, and fluid that make up body weight.

25. Lesson 1 Review
Thinking Critically
Infer Why might stretching help a person perform better at a sport?
Stretching increases flexibility, which makes you more agile at sports.

26. Lesson 1 Review
Thinking Critically
Evaluate In a brief paragraph, describe your own thoughts and feelings about the benefits of being physically fit.
Answers will vary but might include feeling and looking better, being healthier, and having more social opportunities.

27. Physical Activity and Fitness
End of
Chapter 3
Physical Activity and Fitness
Lesson 1
Becoming Physically Fit
Click for:
>> Main Menu
>> Chapter 3 Assessment