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Physical Activity for Life
Chapter 4
Chapter 4 Lesson 1
Physical Activity and Your Health
Physical Activity and Your Health
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Whatever you
preference, regular
physical activity
enhances your health.
Physical Activity – any
form of movement that
cause the body to use
energy.
Physical Fitness – the
ability to carry out daily
tasks easily and have
enough reserve energy to
respond to unexpected
demands.
Benefits to Physical Health
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Physical activity makes your body stronger,
increases your energy, and improves posture.
Cardiovascular system – physical activity
strengthens the heart muscle, allowing it to
pump blood more efficiently.
Respiratory System – Physical activity makes
the respiratory system work more efficiently by
breathing in larger amounts of air.
Nervous System – Physical activity helps you to
respond more quickly to stimuli, improving
reaction time.
Benefits to Mental/Emotional
Health
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It can help to reduce
stress.
Allow you to manage
anger in a healthy way.
Help you look and feel
better to increase selfconfidence.
Give you a sense of pride
and accomplishment in
taking care of yourself.
Reduce mental fatigue by
bring more oxygen to the
brain.
Benefits of Social Health
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Building self-confidence
which helps you cope
better in social situations,
such as meeting new
people.
Giving you the
opportunity to interact
and cooperate with
others.
Helping you manage
stress which can
enhance relationships
with others.
Risks of Physical Inactivity
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More that 1 in 3 teens do
NOT participate regularly
in vigorous physical
activity.
Vigorous physical activity
declines significantly
during the teen years,
from 73% of 9th grades to
61% of 12th graders.
Only 29% of teens attend
a daily physical education
class.
Risks of Physical Inactivity
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Sedentary lifestyle – a
way of life that involves
little physical activity.
May spend time watching
TV, playing video games,
or working on the
computer rather then
being physically active.
This will lead to negative
affects on your health.
Risks of Physical Inactivity
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Diabetes – a disorder that
prevents the body from
converting food into
energy.
Unhealthful weight gain,
which is linked to
cardiovascular disease.
Osteoporosis –
condition characterized
by a decrease in bone
density , producing
porous and fragile bones.
Approaches to Everyday Activities
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Instead of….
Playing video or
computer games.
Getting a ride to a friends
house.
Using a shopping cart.
Watching TV or taking a
nap.
Taking the car to the car
wash.
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Try…
Playing soccer,
basketball, tennis.
Walking, skating, or ride
a bike.
Carry groceries to car.
Gardening or mowing the
lawn.
Wash the car yourself or
for your parents.
How Ironic?!
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Instead of taking the
escalator or elevator
Try…walking the
steps!
Physical Activity and Weight
Control
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Metabolism – the
process by which your
body gets energy from
food.
Food’s energy is
measured in heat units
called calories.
When you are physically
active your metabolism
rises and your body will
burn more calories.
Fitting Physical Activity into Your
Life
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Health professionals
recommend 60 minutes
of physical activity each
day.
Examples: walking,
biking, pick-up games
with friends, hiking,
swimming, bowling,
golfing, and tennis are
just a few examples of
activities.
Small Group Activity: Promote the
Benefits of Physical Activity p.76
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In this activity you will
think of ways that
different activities
benefit all three parts
of the health triangle.
Then you’ll choose an
activity and create a
plan to try it out.
Lesson 2 Fitness & You
Elements of Health-Related
Fitness
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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
physical activity.
Health-Related Fitness
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Muscular Strength – the
amount of force a muscle
can exert.
Muscular Endurance –
the ability of the muscle
to perform physical tasks
over a period of time
without becoming
fatigued.
Health-Related Fitness
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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.
Elements of Fitness
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Exercise –
purposeful physical
activity that is
planned, structured,
and repetitive and
that improves or
maintains personal
fitness.
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Cardiovascular disease is
the leading cause of
death in the United
States.
Having good muscular
strength gives you the
necessary power to carry
out daily tasks without
becoming fatigued.
Body Composition
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Males should have 25%
or less body fat.
Females should have
30% or less body fat.
Carrying too much weight
can lead to
cardiovascular problems
and places added stress
on the skeletal system.
Body composition is
measured by skinfold
caliper or by hydrostatic
weighting.
Types of Physical Activities
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Aerobic Exercise – any
activity that uses large
muscle groups, is
rhythmic in nature, and
can be maintained
continuously for a least
20-30 minutes.
Examples: running,
cycling, swimming, and
dancing.
Types of Physical Activity
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Anaerobic Exercise –
involves intense short
bursts of activity in which
the muscles work so hard
that they produce energy
without using oxygen.
Improves muscle strength
and endurance.
Examples: Running 100
meter dash, lifting
weights.
Types of Resistance Exercises
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Isometric – Improve
muscular strength with
little or no movement.
Isotonic – Combines
muscle contraction and
repeated movements.
Isokinetic – Movement
through an entire range
of motion at a controlled
rate of speed and
resistance.
Improving Flexibility
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When you have good
flexibility, you can
bend, turn, and
stretch your body.
Regular gentle
stretching will help
increase joint
flexibility.
Improving Bone Strength
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Resistance training and
weight-bearing aerobic
activities that force you to
work against gravity, such
as walking and climbing
stairs can help increase
bone mass and
strengthen your skeletal
system.
During your late twenties
or early thirties, bone
mass will start to decline.
Lesson 2 Review p. 86
Answer questions 1-5
Lesson 3 Planning a Personal
Activity Program
Setting Physical Activity Goals
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The first step is to set realistic goals.
Teens should get 60 minutes of physical activity
a day.
This can include physical education classes,
playing sports, doing household tasks.
Your school or community may offer programs
that provide a variety of fun and healthful
physical activities.
Choosing Activities
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Cost – some activities
require specialized and
expensive equipment.
Where you live – you will
want to do activities you
can do locally without a
lot of travel time.
Your level of health –
some health conditions
have risks that need to be
considered when
planning physical
activities.
Choosing Activities
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Time and Place – build
your program into your
daily routine.
Personal Safety – Avoid
exercising in unsafe or
hazardous areas.
Comprehensive
Planning – select
activities that will address
all 5 areas of healthrelated fitness.
Basics of a Physical Activity
Program
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Overload – working the body harder then it is
normally worked.
Progression – the gradual increase in overload
necessary to achieve higher levels of fitness.
Specificity –indicates that particular exercises
and activities improve particular areas of healthrelated fitness.
Cross Training – engaging in a variety of
physical activities to strengthen different muscle
groups.
Basics of a Exercise Program
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3.
To gain the most
from an exercise
program you will
want to include three
basic steps for each
activity.
Warm-Up
Workout
Cool-Down
Basics of a Exercise Program
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Warm-up – an activity that
prepares the muscles for work,
is the first stage in any
physical activity routine.
Raises you body temperature.
Stretch large muscle groups to
increase elasticity and reduce
risk of injury.
Allows pulse rate to increase
gradually.
A sudden increase places
unnecessary strain on the
heart and blood vessels.
Basics of a Exercise Program
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Workout – part of the
exercise program
when the activity is
performed at its
highest peak .
To be effective, the
activity needs to
follow the F.I.T.T.
formula.
F.I.T.T. Formula
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Frequency – how often you do the activity each week.
You should workout at least 3-4 days a week with no more than 2
days between workouts.
Intensity – how hard you workout.
Begin slowly to build endurance. You need to reach overload to had
gains in fitness.
Time/Duration – how much time you devote to a session.
Aerobic workouts should last for at least 20 – 30 minutes. Weight
training for be longer with 1 –2 minutes between sets.
Type – which activities you select.
For maximum health benefits devote 75-80% of the workout to
aerobic activities and 20-25% to anaerobic activities.
Choose activities that you enjoy or you may find it difficult to
complete workouts.
Basics of a Exercise Program
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Cool-Down – an
activity that prepares
the muscles to return
to a resting state.
Begin by slowing
down activity and
stretching for 5
minutes.
Monitoring Your Progress
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Resting Heart Rate – the number of times your
heart beats in one minute when you are not
active.
This can be used to monitor your progress.
Average RHR is between 72 and 84 beats per
minute.
As you become more physically fit, your RHR
will decrease.
Try to have a RHR below 72.
Lesson 4 Training & Safety for
Physical Activities
Training and Peak Performance
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Training Program – is a
program of formalized
physical preparation for
involvement in a sport or
another physical activity.
Consult physical
education teacher, coach,
or other trusted adults to
help you set training
goals.
Training and Peak Performance
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Hydration – taking in
fluids so that the body
functions properly.
Muscle respond more
quickly, less likely to
cramp, and have greater
endurance.
Adequate Sleep – to
little sleep can disrupt the
nervous system, slow
reaction time, and cause
lack of concentration.
Anabolic Steroids
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Anabolic Steroids –
synthetic substances that
are similar to the male
hormone testosterone.
Harmful effects –
increased risk of cancer,
heart disease, inability to
produce children, acne,
sexual
underdevelopment,
violent, and suicidal
tendencies
Safety First
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Health Screening –
a search or check for
diseases or disorders
that an individual
would otherwise not
have knowledge of or
seek treatment for.
Safety First
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Use the proper safety
equipment for your chosen
activity.
Being alert of your surrounding
environment.
Playing at your skill level and
knowing your physical limits.
Warming up and cooling down
before and after activity.
Staying within areas that have
been designated for physical
activities.
Obey all rules and restrictions.
Practicing good sportsmanship.
Personal Safety
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Wear a helmet when
bicycling,
skateboarding, or
skating.
Avoid doing activities
at night. If you do
wear reflective tape.
Proper footwear and
clothing is also
important.
Weather Related Risks
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Temperatures can be
extremely high or
extremely low.
Factors like wind,
humidity, and air pollution
can increase your risk of
injury.
Also pay attention for
weather warning for
tornados, thunderstorms,
or blizzards.
Hot Weather Risks
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Heat Cramps – muscle
spasms that result from a loss
of large amounts of salt and
water through perspiration.
Heatstroke – a condition in
which the body loses the
ability to rid itself of excess
heat through perspiration.
This causes Hyperthermia – a
sudden increase in body
temperature.
Overexertion – over working
the body. This is related to hot
weather problems.
Example is heat exhaustion,
cold clammy skin, dizziness,
headache, shortness of
Cold Weather Risks
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Frostbite - a condition that
results when body tissue
becomes frozen.
Early signs called frost nip, this
is when skin becomes white.
Hypothermia – a condition in
which the body temperature
becomes dangerously low.
The brain can not function and
the body systems begin to shut
down.
Cold Weather Risks, Protection
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Dress in 3 layers
Pull moisture away from
body.
Provide insulation.
To keep wind out.
70% of the body’s heat is lost
through the head.
During cold weather activities
start slow and be sure to
warm up your muscles.
It is just as important to stay
hydrated in cold weather as
warm weather.
Protecting yourself from the Sun
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Sunburn – is the burning
of the outer layers of the
skin.
Prolonged exposure to
the sun can speed up the
skins aging process and
increase the risk of
developing skin cancer.
The most dangerous
hours for UV exposure
are from 10:00 am to
4:00 pm.
Protecting yourself from the Sun
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Cover as must as your
body as possible when
outside and wear broadbrimmed hats.
Use sunscreen and lip
balm of at least 15 SPF.
Apply sunscreen 30
minutes before going
outside and every 2
hours that you are in the
sun.
Also put sunscreen on
again after swimming.
Minor Injuries
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Muscle Cramp – is a
spasm or sudden
tightening of a muscle.
Strain – a condition
resulting from damaging
a muscle or tendon.
Sprain – is a injury to the
ligament surrounding a
joint.
Treatment for Minor Injuries
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R.I.C.E.
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Rest - avoid using the affected
joint.
Ice – this helps to reduce
swelling. Ice for 20 minutes
then remove for 20 minutes.
Compression – light pressure
through the use of an elastic
bandage can help to reduce
swelling.
Elevation – Raise the affect
limb above the level of the
heart to reduce pain and
swelling.
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Major Injuries
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Fracture and Dislocations –
fractures are any break in a
bone. Fractures require
immobilization to heal.
Dislocations are when a bone
is forced from it normal
position in a joint.
Tendonitis – condition in
which the tendons are
stretched and torn from
overuse.
Concussion – is a result from
a blow to the head and can
cause swelling of the brain,
resulting in unconsciousness
or even death.