Download Regular physical activity

What You’ll Learn
1. Outline 11 benefits of regular physical activity.
2. Analyze at least ten ways to obtain a
moderate amount of physical activity.
3. Outline six steps to design
an individualized plan for
health-related fitness.
4. Analyze the four parts of the
FITT formula.
5. Design a FITT-ness Plan to
develop health-related fitness.
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Key Terms
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type II diabetes
life expectancy
premature death
cardiac output
high-density
lipoproteins (HDLs)
• physical fitness
• FITT formula
• low-density
lipoproteins (LDLs)
• blood pressure
• dynamic blood pressure
Physical Activity and Health Status
• Physical activity is any
bodily movement produced by
skeletal muscles that results in
energy expenditure.
• Regular physical activity is physical activity
that is performed on most days of the week.
• Physical activity does not have to be
strenuous to achieve health benefits.
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What to Know About Physical Activity
and Health Status
• There are at least 11 benefits of regular
physical activity.
1. Reduces feelings of depression and
anxiety Regular physical activity causes the
body to produce higher levels of chemicals that
are helpful in reducing the risk of depression.
– Norepinephrine is a chemical that helps
transmit brain messages along certain nerves.
– Beta-endorphins are chemicals produced in
the brain that create a feeling of well-being.
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What to Know About Physical Activity
and Health Status
2. Promotes psychological well-being
Performing regular physical activity promotes
psychological well-being due to improved
appearance and increased self-discipline and
self-respect.
3. Helps control weight Regular physical activity
increases metabolic rate, burns calories, shrinks
fat cells, and affects body composition.
– Body composition is the percentage of fat
tissue and lean tissue in the body.
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What to Know About Physical Activity
and Health Status
4. Reduces the risk of developing type II
diabetes People who are overweight and who
are physically inactive have the greatest risk of
developing type II diabetes.
– Type II diabetes is a type
of diabetes in which
either the body does not
produce enough insulin,
or the body cannot
properly use the
insulin produced.
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What to Know About Physical Activity
and Health Status
5. Builds and maintains healthy bones,
muscles, and joints Physical activity is
essential for normal skeletal development and
for maintaining peak bone mass as people age.
– Osteoporosis is a disease characterized
by low bone mass and deterioration of
bone tissue.
– Arthritis is a painful inflammation of the
joints which can be reduced by moderate
physical activity.
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What to Know About Physical Activity
and Health Status
6. Reduces the risk of premature death
Participating in regular physical activity early in
life will affect the quality of your life in middle
and late adulthood.
– Life expectancy is the average number of
years that people are expected to live.
– Premature death is death before a person
reaches his or her predicted life expectancy.
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What to Know About Physical Activity
and Health Status
7. Helps older adults become stronger and
better able to avoid falling Regular physical
activity may help prevent accidents by improving
muscular strength, balance, and reaction time.
8. Reduces the risk of cardiovascular diseases
Regular physical activity makes the heart
stronger, controls cholesterol levels in the body,
decreases the risk of coronary thrombosis, and
improves coronary collateral circulation.
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What to Know About Physical Activity
and Health Status
– Cardiovascular disease is a disease of the
heart and blood vessels.
– Cardiac output is the amount of blood
pumped by the heart each minute.
– High-density lipoproteins, or HDLs, are
substances in blood that carry cholesterol to
the liver for breakdown and excretion.
– Low-density lipoproteins, or LDLs, are
substances in blood that deposit cholesterol
in body cells.
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What to Know About Physical Activity
and Health Status
– Coronary thrombosis is the narrowing of
one of the coronary arteries by a blood clot,
which causes a section of the heart muscle
to die from lack of oxygen.
– Coronary collateral circulation is the
development of additional arteries that
can deliver oxygenated blood to the
heart muscle.
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What to Know About Physical Activity
and Health Status
9. Reduces the risk of developing high
blood pressure
– Blood pressure is the force of blood against
the artery walls.
– Dynamic blood pressure is the measure
of changes in blood pressure during the day.
– A stroke is a condition caused by a blocked
or broken blood vessel in the brain.
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What to Know About Physical Activity
and Health Status
10. Reduces blood pressure in people who
already have high blood pressure
– Regular physical activity helps people who
already have high blood pressure maintain a
desirable weight or lose weight if needed.
– Regular physical activity helps prevent
plaque from collecting on artery walls,
thereby preventing high blood pressure.
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What to Know About Physical Activity
and Health Status
11. Reduces the risk of developing
colon cancer
– Regular physical activity
helps the movement of
waste through the colon,
which decreases the
risk of colon cancer.
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What to Know About Physical Activity
and Health Status
Prevent and Improve Illnesses Through Regular
Physical Activity
Millions of Americans suffer from illnesses that can be
prevented or improved through regular physical activity.
• About 64 percent of
• About 61 million people
Americans age 20 years
live with cardiovascular
and older are overweight
disease including high
and more than 44 million
blood pressure, coronary
are obese.
heart disease, stroke, and
congestive heart failure.
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What to Know About Physical Activity
and Health Status
Prevent and Improve Illnesses Through Regular
Physical Activity
Millions of Americans suffer from illnesses that can be
prevented or improved through regular physical activity.
• 17 million people
have diabetes.
• About 105,500 people
are newly diagnosed
with colon cancer
each year.
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• About 950,000 people die
of cardiovascular disease
each year.
Healthful Physical Activities
• The same amount of activity found
in a short, strenuous session can
be obtained in longer sessions of
moderately intense activities.
• If you already participate in
moderate physical activity, you
can benefit even more by
increasing the time or intensity
of your activity.
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Ways to Get a Moderate Amount of
Physical Activity
• A moderate amount of physical activity can be
achieved in a variety of different ways.
• You can accomplish the same results if you
walk 1.75 miles in 35 minutes, swim laps for
20 minutes, do water aerobics for 30 minutes,
or stair walk for 15 minutes.
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Ways to Get a Moderate Amount of
Physical Activity
Achieving a Moderate Amount of Physical Activity
Dance: Any kind of dancing can provide
health benefits.
Rake leaves: Many people consider raking a
chore, but it can be one of the most healthful
ways to enjoy autumn weather.
Play wheelchair basketball: Basketball is a
popular sport among people who have
physical disabilities.
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Physical Fitness Plans
• Physical fitness is the ability to perform
physical activities and meet the demands of
daily living while being energetic and alert.
• A physical fitness plan is a written plan of
physical activities to develop each of the
components of fitness and a schedule for
doing them.
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What to Know About Physical
Fitness Plans
• Follow these steps to
develop health-related
and skill-related fitness.
1. Design a physical
fitness plan. Include
the goal or goals you
want to reach and when
you want to reach them.
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What to Know About Physical
Fitness Plans
2. Use the FITT formula.
– The FITT formula is a
formula in which each
letter represents a
factor for determining
how to obtain fitness
benefits from physical
activity: F-Frequency, IIntensity, T-Time,
and T-Type.
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What to Know About Physical
Fitness Plans
3. Include a warm-up and cooldown.
– A warm-up is 5-10 minutes of easy
physical activity to prepare the muscles
to do more work.
– A cooldown is 5-10 minutes of reduced
physical activity to help the body return
to the nonexercising state.
– A warm-up and a cooldown reduce the
risk of physical activity-related injuries.
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What to Know About Physical
Fitness Plans
4. Include aerobic exercises to
develop cardiorespiratory
endurance and a healthful
body composition.
– Do aerobic exercises three to
five days a week at your target
heart rate.
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What to Know About Physical
Fitness Plans
5. Include resistance exercises to develop
muscular strength and muscular endurance.
– Do resistance exercises two to four days a
week with a day of rest between workouts.
6. Include static stretching exercises to
develop flexibility.
– To reduce the risk of injuries, perform
various stretching exercises two to three
days a week and also include them as part
of your warm-up and cooldown.
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Study Guide
1. Match the following terms and definitions.
___
C coronary thrombosis
___
E stroke
___
A norepinephrine
___
D coronary collateral
circulation
___
B beta-endorphins
A. a chemical that helps transmit
brain messages along
certain nerves
B. chemicals produced in the brain
that create a feeling of well-being
C. the narrowing of one of the
coronary arteries by a blood clot
D. the development of additional
arteries that deliver oxygenated
blood to the heart muscle
E. a condition caused by a blocked or
broken blood vessel in the brain
Study Guide
2. Identify the following statements as
true or false.
_______
Participating in regular physical activity early
false
in life will not affect the quality of your life in
middle and late adulthood.
_______
The same amount of activity found in a
true
short, strenuous session can be obtained
in longer sessions of moderately
intense activities.
_______
A warm-up and a cooldown reduce the risk
true
of physical activity-related injuries.
Study Guide
3. Fill in the blank with the appropriate term
from the lesson.
A. ________________
Body composition is the percentage of fat tissue
and lean tissue in the body.
B. _____________________
Cardiovascular disease is a disease of the heart
and blood vessels.
C. ______________
Physical fitness is the ability to perform physical
activities and to meet the demands of daily living
while being energetic and alert.