Chapter 4 Warm-Up

1. Chapter 4 Warm-Up Make a list of 10 physical activities that you like to do.

2. What is Physical Activity? • Any form of movement that causes you to use energy. • Many forms of physical activity can improve your level of physical fitness. • Maintaining a high level of physical fitness contributes to your sense of total well-being.

3. What are the Benefits? • P.A. provides health benefits that last a lifetime. • Physical Health benefits: • Body Stronger & Increases Energy • Strengthens Heart Muscle = pumps blood more efficiently. ( Cardiovascular System) • Strengthens your lungs = breathe larger amounts of air. ( Respiratory System) • Strengthens your nervous system = improves your reaction time.

4. More Benefits • Mental/Emotional Health • Reduces stress • Allows you to manage anger and frustration in healthy ways. • Social health • Builds self-confidence • Provide opportunities for interacting and cooperating with others.

5. Regular P.A. and Disease Prevention • These health problems are associated with unhealthful weight gain and a sedentary lifestyle: • Cardiovascular disease • Type 2 Diabetes • Reduced ability to manage stress • Cancer • Increased Risk of Osteoporosis • Decreased opportunities to meet and form friendships

6. P.A. and Weight Control • To stay within a weight range that is healthy for you, it is important to develop good eating habits and be physically active on a regular basis. • Metabolism - the process by which your body gets energy from food. • When you are P.A., your metabolic rate rises and your body burns more calories.

7. Fitting P.A. into your life • Health Professionals recommend that teens have 60 minutes of P.A. every day. • Many routine and fun activities can be part of that 60 minutes. • You should participate in activities you will enjoy throughout your life. • Biking, hiking, bowling

8. Chapter 4 Lesson 2 • For total fitness, consider these five areas of health-related fitness: • Cardiorespiratory Endurance • Muscular Strength • Muscular Endurance • Flexibility • Body composition • How much of your body is composed of fat, and everything else. Males <25%, Females <30%

9. Improving your Fitness • Two categories of exercise: • Aerobic – uses large muscle groups, is rhythmic in nature, can be maintained continuously for at least 10 minutes 3x a day or for 20 minutes at one time. • Anaerobic – Intense short bursts of activity in which the muscles work so hard they produce energy without using oxygen.

10. Aerobic exercises improve cardiorespiratory endurance. • Anaerobic exercises improve muscular strength and endurance. • Regular stretching improves flexibility. • Eating food rich in calcium and engaging in resistance training and weight-bearing aerobic activities can help increase bone mass, strengthening your skeletal system.

11. Setting Physical Activity Goals • The U.S. Dept. of Agriculture recommends 60 minutes of p.a. for teens each day. • The plan suggests dividing your time with various types of p.a. • Moderate-intensity – Walking – 30 min. • Aerobic activities –Running, cycling 20-60 min • Anaerobic activities – push-ups – 2-3 x a wk. • Flexibility activities – Yoga – 2+ a week • Sedentary activities – watching TV, computer – infrequently.

12. Choosing Activities • Keep your fitness goal in mind as you plan your own personal p.a. program. • Keep these factors in mind: • Cost • Where you live • Your level of health • Time and place • Personal Safety • Comprehensive planning • Engage in a variety of p.a. to strengthen different muscle groups (cross-training).

13. Chapter 4 Warm Up #2 Make a list of Three Fitness Goals for yourself.

14. Basics of a P.A. Program • All effective fitness programs are based on these three principles: • Overload – working the body harder than normal. • Progression – gradual increase of overload • Specificity – Using particular exercises and activities to improve particular areas of health-related fitness.

15. continued • Include these three basic stages for each activity: • Warm-up – prepares your muscles for work. • Work-out – Activity at the highest peak of performance. • Cool-down – prepares muscles for returning to a resting state. • Prevents cramping

16. Monitoring your progress • Keep a fitness journal • List your goals. • Note the frequency, intensity, duration, and type of each activity. • At the end of 12 weeks, and every 6 weeks after that, compare the figures to evaluate your progress. • Monitor your Heart Rate • Resting HR should be between 72-84 bpm. • If below 72, you are considered “good fitness level”.

17. Training and Peak Performance • These strategies will enhance your training program for any sport or other p.a.: • Eat nutritious foods. • Drink plenty of fluids, especially water. • You should drink 1 ounce for every 2 pounds you weigh. • Get adequate rest. (8-10 hrs. every night) • Avoid harmful substances – Tobacco, alcohol, drugs, STEROIDS!

18. Safety First! • These practices will reduce your risk of injury: • Visit with your doctor for a physical first! • Use proper safety equipment. • Pay attention to surroundings – players, spectators too! • Know your limits – Play at your level. • Warm up and cool down each day

19. continued • Stay within areas that have been designated for p.a. – skate parks, bike paths. • Obey rules and restrictions. • Practice good sportsmanship. • If you become injured or ill, tell coach or other adult immediately! • Choose the right time and place for activity. • Always wear the proper equipment for a sport or activity.

20. Anabolic Steroids • Side Effects • Increased Risk of Cancer and Heart Disease • Sterility • Skin problems – Acne, Hair Loss • Unusual weight gain or loss • Sexual underdevelopment or dysfunction • Violent, suicidal, or depressive tendencies • Steroid use is ILLEGAL without a prescription.

21. Weather-Related Risks – Hot Weather Concerns • Dehydration – excessive loss of water • Smog – Can damage the lungs • Overexertion – Overworking the body • Heat exhaustion – cold clammy skin, symptoms of shock • Heat cramps – muscle spasms from loss of large amounts of salt and water through sweat. • Heat Stroke – Body loses its ability to rid itself of excessive heat through perspiration.

22. Cold Weather Concerns • Frostbite – Body tissues become frozen. • You can avoid this by dressing warmly and covering exposed skin. • Hypothermia – Body temperature becomes dangerously low, and the body has lost its ability to warm itself. • Person becomes disoriented and can lose motor control. • This requires immediate medical attention. • During any outdoor activity, protect yourself from sun and wind. • Wear protective clothing & Use sunscreen and lip balm.

23. Minor Injuries • Can often be prevented by warming up fully before activity. • Muscle cramp – spasm or sudden tightening of muscle. • Strain – Damage to muscle or tendon. • Sprain – injury to ligaments surrounding a joint. • Most common – Ankles • Use the R.I.C.E. method for treatment • Rest, Ice, Compression, Elevation

24. Major Injuries • If you experience extreme pain, numbness, disorientation or if you hear a “cracking” sound during a fall, get medical attention immediately. • These injuries require medical treatment: • Fracture – Break in any bone • Dislocation – Bone slips or is forced from its normal position. • Tendonitis – Tendons are stretched or torn from overuse. • Concussion – Results from a blow to the head; causes swelling of the brain and may lead to unconsciousness or death.