Enhance Your Health with Physical Activity

1. CHAPTER 4 – PHYSICAL ACTIVITY FOR YOUR LIFE What is your health status? Read each of the ten statements. Answer yes, no, or sometimes for each item. Write yes only for the items you practice regularly.

2. What is your health status? 1. I participate in some form of physical activity every day. 2. Whenever possible, I walk rather than drive or get a ride. 3. My level of physical activity helps me maintain a healthy weight range.

3. What is your health status? 4. I enjoy a wide variety of physical activities and sports. 5. I participate in aerobic activities such as cycling, swimming, or in-line skating. 6. I follow a nutritious diet; avoid harmful substances such as alcohol, tobacco, and other drugs; and get adequate rest.

4. What is your health status? 7. I do at least 20 minutes of nonstop vigorous exercise a minimum of three times a week. 8. When I buy athletic equipment, safety is a primary concern. 9. I take proper precautions to minimize the risk of injury while engaging in physical activity. 10. I know and follow safety rules for the activities in which I participate.

5. Lesson 1 Physical Activity AND YOUR HEALTH

6. WHAT IS PHYSICAL ACTIVITY ? • Physical Activity – Any form of movement that causes your body to use energy. • Physical Fitness – The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.

7. WHAT ARE THE BENEFITS OF PHYSICAL ACTIVITY?

8. Benefits to Physical Health: • Cardiovascular System - Regular physical activity strengthens the heart muscle, allowing it to pump more blood efficiently. • Respiratory System – When you engage in physical activity, your respiratory system begins to work more efficiently - you can breathe larger amounts of air, and the muscles used in respiration don’t tire as quickly. • Nervous System – By helping you respond more quickly to stimuli, physical activity can improve your reaction time. Example = Driving.

9. BENEFITS TO MENTAL/EMOTIONAL HEALTH • Helps you look and feel better, which can increase your self confidence. • Contributes to a positive self-concept by giving you a sense of pride and accomplishment in taking care of yourself. • Reduces mental fatigue by bringing more oxygen to the brain. This improves your concentration, allowing you to think more clearly and work more productively. • Gives you a can-do spirit when faced with challenges.

10. BENEFITS TO SOCIAL HEALTH • Builds self confidence, which helps you cope better in social situations, such as when you meet new people. • Gives you the opportunity to interact and cooperate with others. • Helps you manage stress, which can enhance your relationships with others.

11. RISKS OF PHYSICAL INACTIVITY • More than one in three teens (35 %) do not participate regularly in vigorous physical activity. • Regular participation in vigorous physical activity declines significantly during the teen years. • A reduced ability to manage stress.

12. RISKS OF PHYSICAL INACTIVITY continued • Only 29% of teens attend a daily physical education class –a serious decline from 42% in 1991. • Unhealthful weight gain, which is linked to several potentially life-threatening conditions, including cardiovascular disease, type 2 diabetes, and cancer. • Decreased opportunities to meet and form friendships with active people who value and live a healthy lifestyle.

13. Sedentary Lifestyle – A way of life that involves little physical activity. Diabetes – A serious disorder that prevents the body from converting food into energy. Osteoporosis – A condition characterized by a decrease in bone density, producing porous and fragile bones. Definitions

14. APPROACHES TO EVERYDAY ACTIVITIES

15. Metabolism - The process by which your body gets energy from food. When you are physically active, your metabolic rate rises and your body burns more calories than when it is at rest. PHYSICAL ACTIVITY AND WEIGHT CONTROL

16. FITTING PHYSICAL ACTIVITY INTO YOUR LIFE • Health professionals recommend that teens incorporate 60 minutes of moderate physical activity into their daily lives. • Sound too difficult??? • Give two examples of how you can fit physical activity into your life.

17. Fitness and You LESSON TWO

18. 1. Cardiorespiratory Endurance2. Muscular Strength3. Muscular Endurance4. Flexibility5. Body Composition ELEMENTS OF FITNESS

19. Cardiorespiratory Endurance ELEMENTS OF FITNESS • 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.

20. Cardiorespiratory Endurance Examples • Running • Cross Country Skiing • Bicycling • Elliptical Trainer • Swimming • Step Aerobics • Rowing • Kickboxing • Walking • Jumping Rope

21. Muscular Strength and Endurance • Muscular Strength - The amount of force a muscle can exert. Activities involve lifting, pushing, and jumping. • Muscular Endurance - The ability of the muscles to perform physical tasks over a period of time without becoming fatigued. Activities are repeated.

22. Muscular Strength and Endurance Examples • Body-weight exercises use the weight of your body as resistance. Exercises such as push-ups, sit-ups, jumping jacks, chin-ups, and leg lifts are well suited for this type of program. The advantage is that you can perform these exercises just about anywhere without the need for equipment. The disadvantages are that it is difficult to increase the resistance easily and target specific muscle groups.

23. Muscular Strength and Endurance Examples • Machine-weight exercises allow you to control resistance as well as isolate specific muscles. The disadvantage is that you need special equipment.

24. Muscular Strength and Endurance Examples • Free-weight exercises allow you to control resistance, isolate specific muscles, and improve your muscle balance using (at a minimum) a bench and/or some weights. The disadvantage is that the risk of injury is higher than with machine-weights since the resistance is not mechanically supported.

25. Flexibility • The ability to move a body part through a full range of motion.

26. Body Composition • The ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and tendons.

27. MEASURING CARDIORESPIRATORY ENDURANCE CARDIORESPIRATORY ENDURANCE STEP TEST • Use a sturdy bench about 12 inches high. Fully extending each leg as you step up, step up with your right foot and then with your left foot. Then step down with your right foot first. • Repeat at the rate of 24 steps per minute for three minutes. • Take your pulse. • Find our pulse rate on the chart to evaluate your cardiorespiratory endurance.

28. Beats/Minute 85-95 96-105 106-125 126 or more Rating Excellent Good Fair Needs Improvement Results

29. MUSCULAR STRENGTH AND ENDURANCE • UPPER BODY STRENGTH AND ENDURANCE – ARM HANG • 1. Grasp the horizontal bar with your palms facing away from you. • 2. Raise your body so that your chin is above the bar and your elbows are flexed to hold your chest near the bar. • 3. Hold the position as long as possible. The third person will time with a stopwatch and will stop the watch when your chin touches the bar, your head tilts backward, or your chin falls below the bar.

30. ARM HANG HEALTHY RANGE SCORING CHART AGEMALE FEMALE 12 7-14 (sec) 7-14 (sec) 13-15 12-20 (sec) 7-14 (sec)

31. MEASURING FLEXIBILITY • BODY FLEXIBILITY – SIT AND REACH • 1. Sit on the floor. Remove shoes and fully extend one leg against the side of the box beneath yardstick. Bend your other knee so that your foot is flat on the floor two to three inches from the side of the extended leg. • 2. Place the palm of one hand over the back of the other hand. Extend arms over the yardstick, reaching forward as far as you can. • 3. Repeat step 3 four times. • 4 .Switch the position of the legs and repeat the test. • 5. Find your scores and determine your flexibility.

32. SIT & REACH HEALTHY RANGE SCORING CHART GENDER NUMBER OF INCHES MALE 8 FEMALE 10 (AGES 13-14) 12 (AGES 15 +)

33. MEASURING BODY COMPOSITION • Pinch Test is a common method of determining body composition. • Skinfold caliper – A gauge that measures the thickness of the fat beneath the fold of skin.

34. IMPROVING YOUR FITNESS • Aerobic Fitness – 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 to 30 minutes at one time. (With oxygen) LOW INTENSITY, LONG DURATION • Anaerobic Exercise – Intense short bursts of activity in which muscles work so hard that they produce energy without using oxygen. HIGH INTENSITY, SHORT DURATION

35. IMPROVING CARDIORESPIRATORY ENDURANCE • When you do aerobic exercises, your heart rate increases and your heart sends more oxygen to your muscles to use as energy. • Over time, this strengthens the heart muscle, allowing it to pump blood more efficiently. • Aerobic exercises also affect your respiratory system by increasing the lungs capacity to hold air.

36. IMPROVING MUSCULAR STRENGTH AND ENDURANCE • 3 TYPES OF RESISTANCE TRAINING • ISOMETRIC • ISOTONIC • ISOKINETIC

37. IMPROVING MUSCULAR STRENGTH AND ENDURANCE • Isometric – An activity that uses muscle tension to improve muscular strength with little or no movement of the body part. • Involves the static contraction of a muscle without any visible movement in the angle of the joint • Derives from Greek “iso” meaning same and “metric” meaning distance • Example – Pushing against a wall or any other immovable object

38. IMPROVING MUSCULAR STRENGTH AND ENDURANCE • Isotonic – An activity that combines muscle contraction and repeated movement. • Example – Push ups, pull ups, sit ups, using a rowing machine, calisthenics, weight lifting

39. IMPROVING MUSCULAR STRENGTH AND ENDURANCE • Isokinetic – An activity in which a resistance is moved through an entire range of motion at a controlled rate of speed. • Example – Using a stationary bike or treadmill designed to control resistance and speed.

40. IMPROVING FLEXIBILITY • Stretch

41. WHAT DO YOU NEED TO KNOW? • CARDIORESPIRATORY ENDURANCE • MUSCULAR STRENGTH • MUSCULAR ENDURANCE • FLEXIBILITY • BODY COMPOSITION • Definition • Examples • Tests to measure • Improve

42. Six Skill-Related Fitness Components • Speed • Reaction time • Agility • Power • Balance • Coordination

43. Six Skill-Related Fitness Components • Speed is the ability to perform a motor skill as rapidly as possible. • Simply, it is the ability to move quickly, which is an essential quality in many sports. • Reaction time is closely related to speed.

44. Six Skill-Related Fitness Components • Reaction time is the ability to respond rapidly to a stimulus (cue). • Reaction time can be improved by explosive exercise and sport-specific practice.

45. Six Skill-Related Fitness Components • Agility is the ability to move change direction rapidly without a significant loss of speed, glance, or body control. • Agility fitness combines power, strength, balance, flexibility, reaction time, coordination, anticipation, and muscular control. • Agility is critical in any sport that requires rapid changes in direction, deceleration, and acceleration, such as basketball, football, and gymnastics.

46. Six Skill-Related Fitness Components • Power is ability to exert muscular strength rapidly. • It is the rate of performing work. • On the field, power combines speed and strength. • Explosive skills require power fitness, which involves exerting force with marked acceleration. • Olympic lifting and shot putting are examples that show a rapid rate of force development.

47. Six Skill-Related Fitness Components • Balance is the ability to maintain equilibrium. • Balance can be static or dynamic. • Static balance means that the athlete is not moving, such as when performing a handstand. • Dynamic balance means that the athlete maintains equilibrium while moving, such as in slalom ski events.

48. Six Skill-Related Fitness Components • Coordination is the ability to move smoothly and efficiently. • It is specific to each sport skill. • Gross motor coordination means performing large muscle skills, such as running and jumping, with good technique, rhythm, and accuracy.

49. PLANNING A PERSONAL ACTIVITY PROGRAM LESSON THREE

50. EXERCISE Purposeful physical activity that is planned, structured, and repetitive and that improves or maintains personal fitness