1. Physical Activity and Fitness
Chapter 12
Physical Activity and Fitness

2. Physical Activity and Your Health
Physical activity- any form of movement that causes your body to use energy.
Benefits every system in your body. Benefits mental/emotional and social health
Physical fitness- the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.
Teens should try for at least 60 minutes of P.E every day.
Exercise- purposeful physical activity that is planned, structures, and repetitive, and improves or maintains physical fitness.
Reduces the risk of many diseases and helps maintain or improve weight.

3. Target Heart Rate Range
Your target heart range is the ideal range during aerobic activity.
Aerobic exercise- All rhythmic activities that use large muscle groups for an EXTENDED PERIOD of time
Anaerobic exercise- Intense, short bursts of activity in which the muscles work so hard that they produce energy without using oxygen.
Maximum Heart Rate: 220- Your age
Maximum allowance of activity before it becomes dangerous.
Resting Heart Rate: Your heart rate while resting.

4. Measuring Your Resting Heart Rate
You should do this for 3 mornings when you wake up to get an accurate resting heart rate.
To measure your heart rate, simply check your pulse. Place your index and third fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery — which is located on the thumb side of your wrist.
We are going to Rest for 20 minutes, then check our pulse.
When you feel your pulse, count the number of beats for one minute
WRITE THIS NUMBER DOWN

5. Normal Resting Heart Rate
A normal resting heart rate for adults ranges from 60 to 100 beats a minute.
A normal resting heart rate for an adolescent above age 10 is 55 to 85 beats per minute; factors such as activity, genetics, diet, age and gender account for this wide range.
Generally, a lower heart rate at rest implies more efficient heart function and better cardiovascular fitness. For example, a well- trained athlete might have a normal resting heart rate closer to 40 beats a minute.

6. Target Heart Rate Range
1. _________ Resting Heart Rate
Your age= Maximum Heart Rate
3. Subtract your resting heart rate from your maximum heart rate
________Maximum heart rate - ________ resting heart rate
_________ Answer from #3 multiply by .60 =__________
_________ Answer from #3 multiply by .85 =__________
6. _________ Answer from # 4 + Resting Heart Rate=_______
7. _________Answer from # 5 + Resting Heart Rate=_______
The results from #6 and #7 represent your target heart rate,

7. Physical Activity DANCE!!! MOVE!!! WALK!!! SHAKE!!!!
1. Check your heart rate
Is it in the target heart rate range?

8. Why would it be important for someone to know their target heart rate range?
How could you use your target heart range to benefit your heart?

9. Risks of Being Sedentary
Sedentary- involving little physical activity
Health problems that result from a sedentary lifestyle:
Weight gain
Cardiovascular Diseases
Type 2 Diabetes
Osteoporosis and osteoarthritis
Stress and Anxiety

10. Five Elements of Fitness
Cardiorespiratory endurance- Long periods of moderate to vigorous activities
Good cardio health lowers risk of cardiovascular disease.
Muscular Strength- amount of force your muscles can exert
Lifting, pushing, and jumping
Muscular Endurance- ability of your muscles to perform physical asks over a period of time without tiring
Carrying boxes up a flight of stairs
Flexibility- Move body parts through full range of motion
Reduces the risk of muscle strain
Body Composition- ratio of fat to lean tissue on your body

11. Three Ways to Use Resistance to Work Your Muscles
Isometric exercises- use muscle tension to improve strength with little or no movement
Pushing against a wall
Isotonic exercises- combine movement of the joints with contraction of the muscles.
Pull ups, push ups, sit-ups
Isokinetic exercises- resistance against a muscle as it moves through a range of motion at a steady rate of speed.
Weight machines

12. Principles of Building Fitness
Specificity
Strength training will build muscle, while running improves cardio.
Overload
Increasing the demands on your body will make it adapt and grow stronger
Progression
Working a little harder or a little longer each session.
Regularity- working out on a regular basis.

13. Warm-UP Workout Cool-Down
Stages of a Workout
Warm-UP Workout Cool-Down

14. FITT Principal Frequency- 3 exercise sessions a week
Get an hour of activity each day
Intensity- Push yourself hard enough to create overload.
Feel strain, not pain
Type of Activity- Vary your activities
MWF-Run TuTh- Lift weights
Time of workouts
Keep your heart rate within your target range for at least 20 min

15. Due beginning of class on MONDAY
Classwork/Homework
DO NOT WRITE ON THE LIFE SKILLS HANDOUT. Write your answers on your own paper.
Design a six-week fitness plan
Use the FITT principal
Due beginning of class on MONDAY