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Lesson 7. Physical Activity
INSTRUCTOR INTRODUCTION
A moderate amount of physical activity is an important component to live a healthy
lifestyle for people of all ages and origins. People who are moderately or vigorously
active on a regular basis benefit by lowering their risk of developing coronary heart
disease, non-insulin-dependent diabetes, high blood pressure, and colon cancer by 30 to
50%. A person who participates in moderate or vigorous physical activity can improve
the function of their heart and lungs and increase their muscular strength and
endurance. They can also improve their flexibility. To identify the intensity,
frequency, duration, mode and progression of a physical activity program, each person
has to develop an individualize exercise prescription that fits his/her needs.
PREACTIVITIES
Activity 1: Define the following words
physical
flexibility
vigorous
duration
strength
prescription
intensity
progression
endurance
moderate
frequency
Physical – of or relating to the body
Físico, relacionado con el cuerpo
Flexibility – capable of being bent or flexed
Flexibilidad, capaz de doblarce o flexibilizarce
Vigorous – lively, energetic
Vigoroso, vivo, energético
Duration – length of time
Duración, período de tiempo
Strength – ability to produce a force or lift a weight
Fortaleza, habilidad para producir fuerza o levantar cierto peso
Prescription – instructions from a medical professional
Prescripción, instrucción de un profesional de la medicina
Intensity – how hard something is applied
Intensidad, la fuerza con que es relizado algo
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Lesson 7. Physical Activity
Progression – advancing forward
Progresión, avanzar hacia delante
Endurance – ability to perform an activity for a prolonged length of time
Resistencia, habilidad de realizar una actividad por un periodo largo de tiempo
Moderate – average or median difficulty
Moderado, average medio de dificultad
Frequency – how often something happens
Frecuencia, que tanto algo ocurre
Activity 2: Sentence Construction
Using the Key words provided above,
a. Write two sentences for each key word
b. Use your own sentences to make a short paragraph
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Lesson 7. Physical Activity
Lesson Plan And Objectives
Objectives
1. Define “Physical Fitness”
2. Describe the 5 Components of Physical Fitness
3. Explain what an exercise prescription is
Outline
1. Why Exercise?
a. To be truly healthy we must be active
i. The more you ask of your body the stronger and more fit it
becomes
ii. Left unchallenged our muscles, bones, and heart become weak.
2. “Physical Fitness”
i. The ability of the body to respond to the demands of physical
effort
3. Components of Physical Fitness
a. Cardiorespiratory
i. Ability to perform prolonged, large muscle, dynamic exercise
ii. Heart and Lungs
iii. Walking, Jogging, Cycling, Swimming
iv. “Aerobic Exercise”
v. Most Important?
b. Muscular Strength
i. Amount of force a muscle can produce with a single maximal
effort
ii. Important in everyday life
iii. Lifting Weights
iv. Most Important?
c. Muscular Endurance
i. Ability to work a muscle over and over again
ii. Important in everyday life
iii. Sit-ups & Push-ups
d. Flexibility
i. Ability to move the joints through their full range of motion
ii. Stiffness causes us to assume unnatural body positions
e. Body Composition
i. Refers to the relative amount of fat in our body
ii. Someone with excess fat is more likely to suffer a variety of health
problems including heart disease, high blood pressure, diabetes etc.
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Lesson 7. Physical Activity
4. Exercise Prescription
a. Intensity – how hard
b. Frequency - how often
c. Duration – how long
d. Mode – what type
e. Progression – how you increase intensity, frequency, and duration
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Lesson 7. Physical Activity
Physical Activity Matching Game
Match the pictures below with the activity that goes best with following terms. You
may print pictures out and have students match terms and explain in English.
1. Flexibility/Flexibilidad
2. Muscular Strength/Fuerza Muscular
3. Continuous Aerobic Activity/Actividad Aeróbica Continuada
4. Discontinuous Aerobic Activity/Actividad Aeróbica Descontinuada
5. Body Composition/Composición Corporal
B
A
C
D
E
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Lesson 7. Physical Activity
Answer Key
1. B
2. A.
3. C
4. E
5. D
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Lesson 7. Physical Activity
Physical Activity: movement of the body that uses
energy.
Aerobic exercise:
Brisk physical activity that requires the heart and
lungs to work harder to meet the body's increased
oxygen demand.
Aerobic exercise promotes the circulation of
oxygen through the blood.
Examples of aerobic exercise include running,
swimming and cycling
Anaerobic
-means “without air" or "without oxygen."
-Anaerobic exercise is a short lasting, high intensity
activity, where the demand for oxygen from the
exercise exceeds the oxygen supply.
-Anaerobic exercise relies on energy sources that are
stored in the muscles and, unlike aerobic exercise, is
not dependent on oxygen from (breathing) the air
Examples
Heavy weight-lifting, sprints (running, biking, etc.),
jumping rope, hill climbing, intervals,
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Lesson 7. Physical Activity
isometrics (in which one part of the body is used to
resist the movement of another part) or any rapid burst
of hard exercise.
Heart Rate
Resting Heart Rate=
60-80 bpm
Maximal Heart Rate =
208 - (.7 X age) = bpm and round to nearest whole #
moderate fitness (threshold percentage)
65% x MHR = THR
Vigorous Fitness (higher threshold)
75% X MHR= THR
NUTRITIONthe process by which your body takes in and uses food
NUTRIENTsubstances in food that your body needs to grow, to repair
itself, and to supply you with energy
DIETanything a person eats or drinks.
-Moderation-Variety-Portion control-Caloric intakeCALORIE- a unit of heat used to measure the energy your
body uses and the energy it receives from food.
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Lesson 7. Physical Activity
Vitaminscompounds found in living things needed in small amounts for life
and growth and prevent disease
Mineralssimple substances found in the environment that are
essential to the body’s functioning
Proteins
Nutrients the body uses to build and maintain its
cells and tissues. 20% substances found in every cell
which help in building and repairing all body tissues
Fats
Composed of fatty acids (saturated and
unsaturated), essential fatty acids are needed you a
diet because the body does not produce them.
Nutrients that contain the most concentrated form of energy
Carbohydrates
Starches and sugars found in foods, which provide
your body's main source of energy. 50%
Fiber
a tough complex carbohydrate that the body cannot
digest
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Lesson 7. Physical Activity
Food Label:
provides information about ingredients
and nutritional value of foods
Before reading food labels one must have a good
understanding of the nutrients involved in the
food item for health benefits and health disadvantages.
Nutrients
1. Carbohydrates: grouped into two categories:
simple and complex. Simple carbohydrates are sugars whereas complex
carbohydrates consist of starch and dietary fiber
Sources: grain products such as breads, cereals, pasta,
and rice as well as fruits and vegetables.
2. Protein:
Broken down amino acids that are used for building and repairing muscles,
red blood cells, hair and other tissues, and for making hormones.
Adequate protein intake is also important for a healthy immune system.
Sources: meat, fish, poultry, milk, cheese and eggs and vegetable sources
like legumes (beans, lentils, dried peas, nuts) and seeds.
3. Fat:
The fat in food includes a mixture of saturated and unsaturated fat. Animalbased foods such as
meats and milk products are higher in saturated fat whereas most vegetable
oils are higher in unsaturated fat.
Fat maintains skin and hair, cushions vital organs, provides insulation, and is
necessary for the production and absorption of certain vitamins and
hormones.
4. Vitamins: Vitamins help to regulate chemical reactions in the body.
There are 13 vitamins, including vitamins A, B complex, C, D, E, and K.
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Lesson 7. Physical Activity
Because most vitamins cannot be made in the body, we must obtain them
through the diet
5. Minerals: Minerals are components of foods that are involved in many
body functions. For example, calcium and magnesium are important for
bone structure, and iron is needed for our red blood cells
to transport oxygen.
6. Water: Water helps to control our body temperature, carries nutrients and
waste products from our cells, and is needed for our cells to function.
Six Types of Nutrients:
1. Carbohydrates- 50%
2. Proteins- 20%
3. Fats- 30%
4. Vitamins
5. Minerals
6. Water
The Ways Your Body Uses Nutrients:
1. As an energy source
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2.
3.
4.
5.
To heal, and build and repair tissue
To sustain growth
To help transport oxygen to cells
To regulate body functions.
Physical Activity Resources
Suggest Resources
http://www.cdc.gov/nccdphp/dnpa/
CDC’s Nutrition and Physical Activity Program
http://win.niddk.nih.gov/publications/physical.htm
NIDDK’s (National Institute of Digestive Diseases & Kidney Disorders) Physical
Activity and Weight Control Page
http://www.fitness.gov/
The President’s Council on Physical Fitness and Sports
http://www.acsm.org/health%2Bfitness/index.htm
The American College of Sports Medicine’s General Health & Fitness Page
http://www.hc-sc.gc.ca/hl-vs/physactiv/index_e.html
Canada’s Physical Activity Guide
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Lesson 7. Physical Activity
http://familydoctor.org/059.xml
American Academy of Family Physicians: Exercise a Healthy Habit to Start and Keep
(Available in Spanish)
http://www.justmove.org/home.cfm
American Heart Association’s Fitness Center
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Group
A
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