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Physical Activity Chapter 5.

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Presentation on theme: "Physical Activity Chapter 5."— Presentation transcript:

1 Physical Activity Chapter 5

2 Physical Activity and Your Health
Lesson 1

3 Organizing Information
Create a concept map that captures the main ideas in this lesson. Builds Strength, Endurance, or Flexibility Type of Activity 1. Running 1. Endurance 2. 3. 4.

4 What Is Physical Activity?
It is never too late to participate in regular physical activity. physical activity Any kind of movement that causes your body to use energy Your one hour of physical activity can be done all at once or in moderate to vigorous 10 to 15 minute bursts. Health experts recommend that teens get 60 minutes of physical activity daily.

5 Lifestyle Activities Chores and outdoor activities are examples of lifestyle activities. lifestyle activities Physical activities that are part of your day-to-day routine or recreation Raking leaves, shoveling snow, hiking, and skateboarding are examples of lifestyle activities. Lifestyle activities can become part of a lifelong commitment to fitness.

6 The Benefits of Physical Activity
When you participate in regular physical activity: You burn more calories. Your body stores less calories as fat. You reduce the risk of disease. You contribute to physical fitness. By participating in regular physical activity, you can reduce the risk of diseases such as diabetes, obesity, and heart disease. physical fitness The ability to handle everyday physical work and play without becoming tired

7 The Benefits of Physical Activity
Physical Benefits Muscle tone Heart Lungs Bones Energy Mental/Emotional Benefits Sleep Concentration Dealing with stress Self-esteem Social Benefits Friends Team building Learning about other cultures Your physical, mental/emotional, and social health all benefit when you are physically active and fit.

8 Elements of Fitness To find out how physically fit you are, you would measure these three things: Endurance Stamina Strength Flexibility

9 Elements of Fitness Muscular endurance Heart and lung endurance
The two kinds of endurance are: Muscular endurance Heart and lung endurance Muscular endurance is how long your muscles can perform a task without tiring. Heart and lung endurance is how well these organs can provide your body with oxygen. endurance The ability to keep up a physical activity without becoming overly tired

10 Elements of Fitness Both kinds of endurance help build stamina.
stamina Your ability to stick with a task or activity for a long period of time Building stamina will help you be active for longer periods of time without getting tired or out of breath. Activities that build muscular endurance include dancing, jumping rope, and biking. Activities that build heart and lung endurance include walking or running, swimming, and many team sports. Many activities build both kinds of endurance, such as tennis.

11 Elements of Fitness You build muscle strength by pushing or pulling against a force such as gravity. strength The ability of your muscles to exert a force Pull-ups, for example, build muscle strength in your arms.

12 Elements of Fitness Flexibility helps prevent injuries. It helps you make body movements like stopping and turning and throwing a ball. flexibility The ability to move body joints through a full range of motion You can build flexibility by stretching your muscles and joints. Activities that help promote flexibility include yoga, swimming, karate, and gymnastics.

13 Fitness for Life Fitness is a result of regular ongoing activity.
It is never too late to begin to work toward fitness. Add variety to your fitness routine. Set goals for yourself. If you are currently physically active, stay active. If you are not, now is the time to get started. Make physical activity part of your daily routine. Walk or ride your bike to school. Even cleaning your room is a way to get your body moving. In the same way mixing up your diet makes eating more fun, varying activities adds enjoyment. Try different sports. You’re more likely to stick with something you like doing.

14 Exercise One of the best ways to ensure that you get enough physical activity is to exercise. exercise Planned, structured, repetitive physical activity that improves or maintains physical fitness Aerobic exercise is nonstop, moderate to vigorous activity that strengthens the heart and lungs. Anaerobic exercise builds muscle strength and endurance. Two Types of Exercise Aerobic Anaerobic

15 Creating a Personal Fitness Plan
Lesson 2

16 Setting Fitness Goals Just as you wouldn’t build a house without a blueprint, you wouldn’t start to become physically fit without a plan. Like any good plan, yours should start with a statement of your goals. Fitness goals might include: Improving flexibility Gaining strength Building stamina Students with weight problems should check with their doctors before starting a new fitness plan.

17 Measuring Your Fitness Level
Once you’ve identified your goals, you will need to test your current fitness level. Assessments can be formal (such as that found on the following slide). An assessment can also be informal. For example, can you walk up a flight of stairs without feeling short of breath?

18 Measuring Your Fitness Level
Healthy Fitness Zones for Ages 11 and 12 Test Sex Age 11 Age 12 Curl-ups Boys Girls 15–28 15–29 18–36 18-32 1-mile run (in minutes and seconds) 11:00–8:30 12:00–9:00 10:30–8:00 Pull-ups 1–3 1–2 Sit and Reach 8 10 This table shows some fitness assessments used to determine fitness.

19 Choose Activities After you know your fitness level, choose the activities that will help you meet your goals. Will I need a partner or teammates? Are there special skills I’ll need to learn? Will I need special equipment? Where will I practice? Ask yourself these questions when choosing the activities that will help you meet your fitness goals. How much time is required? If it’s a team sport, is there a team nearby? How much, if anything, will it cost?

20 Achieving Your Goals As you increase the amount of activity in your life, keep the FITT principle in mind. FITT principle A method for safely increasing aspects of your workout without injuring yourself

21 F I T T Achieving Your Goals Frequency Intensity Time Type
Frequency: How often you work your muscles of the body. Intensity: How hard you work different muscle groups. Time: The length of time you spend exercising. Type: The type of activity you choose to do. Time T Type

22 Creating a Schedule You should keep a fitness log of your physical activities that lets you keep track of your progress. Your goal should be to spend 60 minutes a day, four to five days a week, on physical activity. If you have been inactive, you may need to work up to this goal. For aerobic workouts, it is best to spend at least 20 to 30 minutes at a time.

23 Creating a Schedule Fitness Log Week 1 Aerobic Activity Day Minutes
Running Basketball Monday Tuesday 30 60 Strength Training Push-ups Sit-ups 10 10 A fitness log will show your progress in the different areas of fitness.

24 Checking Your Heart Rate
You should take your resting heart rate before you begin working out. resting heart rate The number of times your heart beats per minute when you are relaxing One way of measuring fitness is to check your heart rate. Your heart rate is the number of times your heart beats per minute.

25 Checking Your Heart Rate
You should take your target heart rate after you have been working out for a while. target heart rate The level at which your heart and lungs receive the most benefit from a workout A 12-year-old’s target heart rate is 125 to 167 beats per minute. To gain aerobic benefits, you need to maintain your target heart rate for 20 to 30 minutes.

26 Checking Your Heart Rate
You should take your recovery heart rate after you have finished your workout. recovery heart rate How quickly your heart rate returns to normal right after exercise is stopped The higher your fitness level, the faster the drop in heart rate. An aerobic fitness goal should be to achieve a lower resting heart rate.

27 Warm-Up and Cooldown A warm-up prevents injuries to muscles, joints, and connective tissue. warm-up Gentle activity that prepares your body for exercise or sport The idea of the cooldown is to gradually return your body to its resting state. A good warm-up includes and easy exercise to get your heart pumping a little faster and blood flowing into the muscles. After you have warmed up your body, you can do some basic stretches. Stretching is an important part of the cooldown. Stretching builds flexibility and helps your muscles back into their resting state. cooldown Gentle activity to slow down after exercise


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