Download Chapter 4 - North Mac Schools

CHAPTER 4
P HYSI C AL AC TI VI TY FOR L I FE
LESSON 1 – PHYSICAL ACTIVITY AND YOUR HEALTH
1. What is physical activity?
• Any form of movement that causes your body to use
energy.
2. How does regular physical activity benefit the following body
systems?
Cardiovascular System
• Strengthens the heart muscle allowing it to pump blood
more efficiently.
Respiratory system
• Work more efficiently, you can breath better, muscles
won’t tire as quickly.
LESSON 1 - CONTINUED
Nervous System
• Can improve your reaction time.
3. How does physical activity benefit your mental health?
• Helps reduce stress.
• Stretching can relax muscles/better sleep.
• Manage anger/frustration in a healthy way.
• Improve mood/lower risk of depression.
• Look and feel better.
• Reduce mental fatigue.
• Give you a “can do” attitude.
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4. How does physical activity benefit you social health?
• Meet people with similar interests.
• Building self confidence.
• Interact/cooperate with others.
• Help manage stress.
5. What is a sedentary lifestyle and what are some risks related to it?
• A way of life that involves little physical activity.
• Unhealthy weight gain.
• Risk of heart disease, type 2 diabetes, and cancer.
• Increased risk of osteoporosis.
• Reduced ability to manage stress.
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6. How does physical activity help you lose weight?
• Additional calories must be burned or they will be stored
as fat.
• It increases your metabolism body burns more calories at
rest.
7. Look at Figure 4.1 on page 78.
LESSON 2 – FITNESS AND YOU
1. Identify and describe the five elements of physical fitness.
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 activity.
Muscular strength
• The amount of force a muscle can exert.
Muscle endurance
• The ability of the muscles to perform physical tasks over a period of
time without becoming fatigued.
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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, including muscle, bone,
water, and connective tissue.
http://www.youtube.com/watch?v=SVJqwoxq0RM
2. Identify the element of fitness tested by each of the following
activities.
Step test
• Cardiorespiratory endurance
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Curl-ups
• Abdominal strength and endurance.
Arm hang
• Upper body strength and endurance.
Sit and reach
• Body flexibility.
“Pinch test”
• Body composition.
LESSON 2 - CONTINUED
3. What is the difference between aerobic and anaerobic? Give an
example of each.
• Aerobic – any activity that uses large muscle groups, rhythmic in
nature, and can be maintained continuously for at for at least 10
minutes 3 times a day or for 20 to 30 minutes at one time.
Examples include: running, cycling, and swimming.
• Anaerobic – intense short bursts of activity in which the muscles
work so hard that they produce energy without using oxygen.
Examples include: 100 meter dash and lifting weights.
LESSON 2 - CONTINUED
4. How can cardiorespiratory endurance be improved?
• Do aerobic exercises that increase your heart rate/heart muscle
strengthens/works more efficiently.
5. How can muscular strength and endurance be improved?
• Resistance/strength training will improve muscular strength and
endurance.
• Figure 4.2 (page 85)
6. What can be done to improve flexibility?
• Regular stretching exercises.
LESSON 3 – PLANNING A PERSONAL ACTIVITY PROGRAM
1. How can a person be sure to include physical activity in his or her daily
routine?
• Set realistic fitness goals/develop a plan/60 minutes of physical activity most
days.
2. When choosing activities for a physical activity program, list 6 factors that
should be considered. Explain the factors.
• Cost – require specialized equipment?
• Where you live – choose activities you can do locally.
• Your level of health – think realistically.
• Time and place – build your program into your daily routine…no 6 am if you
are not a morning person.
• Personal safety – running (not after dark, careful with iPod).
• Comprehensive planning – select activities that address all 5 areas.
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3. List and define the 3 principles on which effective fitness programs are based.
Overload
• Working the body harder than it normally works.
Progression
• The gradual increase in overload necessary to achieve higher levels
of fitness.
Specificity
• Particular exercises and activities improve particular areas of healthrelated fitness.
4. Why is the warm-up an important aspect of a workout?
• It allows your pulse rate to increase gradually.
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5. Define
the term workout.
• The part of an exercise program when the activity is performed at
its highest peak.
6. Explain the F.I.T.T. formula.
F = Frequency – how often do you do the activity each week.
I = Intensity – how hard do you work at the activity per session.
T = Time/Duration – how much time do you devote to a session.
T = Type – Which activities you select.
http://www.youtube.com/watch?v=RJDOTuFCR1w
LESSON 3 - CONTINUED
7. What is the cool-down and what is its purpose?
• An activity that prepares the muscles to return to a resting
state.
• To keep your muscles from quickly tightening up and to
keep you from feeling dizzy.
8. What is resting heart rate and how can it be used to
evaluate the progress of a fitness program?
• The number of times your heart beats in 1 minute while
you are not active.
• It can decrease your resting heart rate.
L ESSON
4 – TRAINING AND SAFETY FOR PHYSICAL ACTIVITIES
1. What is a training program?
• A program of formalized physical preparation for involvement in a sport, or
another physical activity.
2. List and describe 3 health promoting strategies that are essential elements of
a training program.
Nutrition and Hydration
• Food provides necessary energy. Adequate hydration keeps you more alert /
muscles are less likely to cramp.
Adequate rest
• Sleep helps the body rest and reenergize…teens need 8 to 10 hours per night.
Avoiding harmful substances
• Alcohol, tobacco, and other drugs…..slows progress and causes health
problems.
LESSON 4 - CONTINUED
3. What
is hydration and why is it important?
• Taking in fluids so that the body functions properly.
• More alert and focused/muscles are less likely to
cramp.
4. What are anabolic steroids and why are they
dangerous?
• Synthetic substances that are similar to the male hormone
testosterone.
• Increased risk of cancer, heart disease, sterility, acne, hair loss, sexual
underdevelopment and dysfunction, violent, suicidal, or depressive
thoughts.
LESSON 4 - CONTINUED
5. Describe a health screening.
• Search or check for diseases that an individual would otherwise not
have knowledge of or seek help for.
Why is it essential before beginning a new program of physical
activity?
• Helps to ensure that you don’t have a health condition that could
make activity dangerous for you.
6. List 7 ways, besides having a health screening, that help reduce
your risk of activity related injury.
• Use the proper safety equipment.
• Be alert to the surrounding environment.
LESSON 4 - CONTINUED
• Playing at your skill level and knowing your
limits.
• Warming up and cooling down.
• Stay within designated areas.
• Obey all rules and restrictions.
• Practice good sportsmanship.
LESSON 5 – PHYSICAL ACTIVITY INJURIES
1. List and describe four hot weather related risks associated with
physical activity.
• Dehydration – excessive loss of water from the body.
• Overexertion – overworking the body.
• Heat exhaustion – overheating of the body that results in cold,
clammy skin.
• Heat stroke – when the body become unable to rid itself of
excessive heat through perspiration. Life threatening.
2. List and describe two risks associated with cold weather activity.
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Frostbite – condition that results when body tissue become
frozen.
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Hypothermia – condition in which body temperature becomes
dangerously low.
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3. What risk is associated with exposure to the sun and
how can it be prevented?
LESSON 5 - CONTINUED
4. What causes muscle cramps and how can they be
prevented?
• Tired/overworked/dehydrated muscles.
• Warming up/cooling down/staying hydrated.
LESSON 5 - CONTINUED
5. What is the difference between a strain and a sprain?
Strain – condition resulting from damaging a muscle or
tendon.
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Sprain – injury to the ligament surrounding a joint.
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6. What is the R.I.C.E. procedure for minor injuries.
LESSON 5 - CONTINUED
7. Name 4 injuries that require immediate attention by health
professionals. Describe each injury.
• Fracture – broken bone.
• Dislocation – a bone is forced out of its
normal position at a joint.
• Tendonitis – tendons become stretched or
torn.
LESSON 5 - CONTINUED
Concussion – caused by a blow to the head
can result in brain swelling and possible
death.