Physical Activity

1. Physical Activity Any form or movement that causes your body to use energy

2. Physical Fitness • Physical activity leads to physical fitness • Physical fitness – the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands

3. Benefits of Physical Activity • Physical • Increases energy • Cardiovascular system • Respiratory system • Nervous system – reaction time • Mental/Emotional • Reduces stress • Helps manage anger • Increases self-confidence • Positive self-concept • Reduces mental fatigue – more oxygen to brain • Social Health • Builds self-confidence – cope better in social situations • Opportunity to interact and cooperate with others • relationships

4. Level of Physical Activity(According to the CDC) • 35% of teens (1 in 3) do NOT participate in vigorous activity (20 minutes, 3 times a week) • 29% of teens attend daily PE … 1991, 42%

5. Risks of Physical Inactivity • Sedentary lifestyle – a way of life that involves little physical activity • 60+% of US adults don’t engage in recommended activity • Only 20-24% of Americans get 30 min of exercise 5 days or more a week • Risks • Unhealthful weight gain – can lead to non-communicable diseases (cardiovascular disease, type 2 diabetes, and cancer) • Increased risk of osteoporosis – a condition characterized y a decrease in bone density, producing porous and fragile bones • Reduced ability to manage stress • Less opportunities to meet and form friendships with active people who value and live a health lifestyle

6. Instead of… • Taking and elevator or escalator • Playing video or computer games • Getting a ride to a friends’ house • Watching TV or taking a nap • Taking the car through a car wash

7. Fitting in Activity • At least 60 minutes of moderate physical activity • Doesn’t have to be all at once

8. Elements of Fitness • Cardiorespiratory endurance • the 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 activity • Muscular Strength • The amount of force a muscle can exert (once) • Muscular Endurance • The ability of the muscles to perform physical tasks over a period of time without becoming fatigued • Flexibility • The ability to move a body part through a full range of motion • Body composition • The ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons

9. Improving your Fitness • Exercise – purposeful physical activity that is planned, structured, and repetitive and that improves or maintains personal fitness • Two categories of exercise • Aerobic – (oxygen) – any activity that uses large muscle groups, is rhythmic in nature, and can be maintained continuously for at least 10 minutes three times a day or for 20-30 minutes at one time • Examples – running, cycling, swimming, dancing • Anaerobic – (without oxygen) – intense short bursts of activity in which the muscles work so hard they produce energy without using oxygen • Lifting weight

10. Cardiorespiratory Endurance • Improving • Aerobic exercises – heart and lungs are working harder…getting stronger over time F – 3-5 times/week I – Moderate – THR zone – 60-85% of your max HR T – 20-60 minutes T – aerobic activities

11. Muscular Strength and Endurance • Anaerobic • Lifting Weights • More weight, less reps – strength • Less weight, more reps – endurance F – 2-3 times/week I – 1-3 sets, 8-12 reps T – 30 to 60 minutes T – Resistance training – machines, free weights, calisthenics

12. Types of Resistance Exercise • Isometric –uses muscle tension to improve muscular strength with little or no movement of the body parts • Contracting muscles, pushing against a wall • Isotonic – combines muscle contraction and repeated movement • Pushups, situps, free weights • Isokinetic – resistance is moved through an entire range of motion at a controlled rate of steed • Stationary bike, treadmill, machine weights

13. Improving Flexibility • Regular Stretching F – 2-3 times/week I – moderate T – hold 15-30 seconds T – static and or dynamic

14. Types of Stretching • Static • Passive • Active • PNF (proprioceptive neuro-muscular) • Dynamic

15. Improving and Maintaining Bone Strength • Resistance training • Weight-bearing aerobic activities

16. Training and Peak Performance • Take care of your body • Nutrition • Hydration – taking in fluids so the body functions properly • Adequate rest • Avoid harmful substances • Steroids – quick results, but bad for your health • Supplements – not approved by the FDA • Begin training program • A program of formalized physical preparation for involvement in a sport or another physical activity

17. Safety First • Health screening – “Physical” – before participating • Using proper safety equipment • Be alert of your surroundings • Know your physical limits, play at your skill level • Warm up and cool down • Obey rules and restrictions • Practice good sportsmanship

18. Weather Related Injuries • Hot-weather risks • Overexertion – overworking the body • Heat exhaustion • Heat cramps – muscles spasms that result from a loss of large amounts of salt and water through perspiration • Heat stroke – a condition in which the body loses the ability to rid itself of excessive heat (core body temperature rises) – can lead to death • Cold-weather risks • Frostbite – a condition that results when body tissues become frozen • Hypothermia – a condition in which body temperature becomes dangerously low

19. Planning a Personal Activity Program

20. Setting Goals • What do you want to accomplish? • Action Plan – How can you achieve these goals? • USDA recommends teens get 60 minutes of physical activity every day

21. Choosing Activities • Cost • Where you live • Your level of health • Time and Place • Personal Safety • Comprehensive planning • Cross-training • A variety of physical activities

22. Important things to remember • Overload – working the body harder than it is normally worked • Progression – the gradual increase in overload necessary to achieve higher levels of fitness • Specificity – particular exercises and activities improve particular areas of health-related fitness

23. Parts of the Program • Warm-up • Workout • Cool-down • Monitoring your Progress

24. Warm-up • An activity that prepare the muscles for work • Similar activity, but at a slower pace • Stretching

25. Workout • FITT formula • Frequency – How often? • Intensity – How hard? • Time – How long? • Type – What did you do?

26. Physical Activity Pyramid Sedentary Activities seldom Ex) Watching TV, video games, computer time Flexibility Activities 2+ days/week Ex) stretching Anaerobic Activities 2-3 days/week Ex) resistance activities Aerobic Activities 3-5 days/week 20-60 minutes each Ex) Running, cycling, playing basketball Moderate-Intensity Physical Activities 30 minutes per day Ex) Walking, climbing stairs, walking your dog, cleaning

27. Monitoring Your Progress • Resting Heart Rate – the number of times your heart beats in one minute when you are not active • Changes in strength or endurance – the activity becomes easier • “Maxing out”