Download Physical Activity and your Health

Physical Activity and your Health
Chapter 4
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.
Benefits to Physical Health
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Cardiovascular System- strengthens the
heart muscle, allowing it to pump more
efficiently
Respiratory System- works more efficientlyyou can breathe larger amounts of air, and
the muscles used in respiration don’t tire as
quickly.
Nervous System- respond more quickly to
stimuli a.k.a. improve your reaction time.
Benefits to Mental/Emotional Health
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Manage anger/ frustration in a positive way
Improve your mood
Increase self-confidence (Look good, feel
good)
Positive self concept, sense of pride and
accomplishment
Reduce mental fatigue
“Can do” spirit
Benefits to Social Health
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Helps build and maintain friendships
Motivate each other
Cope better in social situations
Opportunities to meet and interact with new
people
Risks of Physical Inactivity
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More than one in three teens do not participate
regularly in vigorous physical activity (that is for at
least 20 min. three days/week).
Regular participation in vigorous physical activity
declines significantly during the teen years, from 73
percent of ninth graders to 61 percent of 12th graders
Only 29 percent of teens attend a daily physcial
education class- a serious decline from 42 percent in
1991.
Sedentary Lifestyle
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Way of life that involves little physical activity
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Watching TV
Playing video games
Working on the computer
Sedentary Lifestyle cont.
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Unhealthful weight gain
Cardiovascular disease (leading cause of death
among Americans)
Type-2 diabetes
Increased chance of cancer
Increased chance of osteoporosis- decrease in bone
density, producing porous and fragile bones
Decreased opportunities to meet and form
friendships
Physical Activity and Weight Control
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Metabolism- process by which your body
gets energy from food
Physical activity raises your metabolism
which ignites your furnace burn more food
(calories)
Physical activity can keep this furnace
burning for hours after the activity is over.
5 Elements of Fitness
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Cardio respiratory System
Muscular Strength
Muscular Endurance
Flexibility
Body Composition
Cardio Respiratory System
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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
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The amount of force a muscle can exert
Muscular Endurance
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The ability of the muscles to perform physical
tasks over a period of time without becoming
fatigued
Flexibility
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The ability to move a body part though a full
range of motion
Body Composition
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The ratio of body fat to lean body tissue,
including muscle, bone, water, and
connective tissue such as ligaments,
cartilage and tendons
Aerobic Exercise
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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 for 20 to 30 minutes at one time.
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Jogging
Biking
Swimming
Jumping Rope
Anaerobic exercise
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Intense short bursts of activity in which the
muscles work so hard that they produce
energy without using oxygen
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Running sprints
Lifting Weights
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Increase Bone mass and strengthen your skeletal
system
Physical Activity Pyramid
Factors to Consider when choosing an
activity
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Cost
Where you live
Your level of health
Time and Place
Personal Safety
Principles of a Physical Activity Program
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Overload- working the body harder than it is normally
worked
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Progression- gradual increase in overload necessary
to achieve higher levels of fitness
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More sets or more reps
Increase load as activity becomes easier
Specificity- particular exercises and activities
improve particular areas of health-related fitness
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Resistance training or aerobic training
Principles of a Physical Activity
Program cont.
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Warm-up- an activity that prepares the
muscle for work
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Increase heart rate
Slowly stretch large muscles
Warming up too fast can cause to much of a
strain on the heart and blood vassals
The Workout
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The part of the exercise program when the
activity is performed at its highest peak
Should follow the F.I.T.T. formula
The F.I.T.T. Formula
z Frequency- how often you do activity each
week
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3 – 4 times each week with only 1-2 days
between each workout
To maintain current fitness level you should
workout three times/week
The F.I.T.T. Formula cont.
z Intensity- how hard you work at the activity
per session
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Begin slowly to build endurance
Start with a light weight and build to heavier
weights
The F.I.T.T. Formula cont.
z Time/duration- how much time you devote to
a session
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Work within your heart rate for 20 to 30 minutes
Should spend no more that 90 minutes strength
training
The F.I.T.T. Formula cont.
z Type- which activities you select
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To maximize health benefits devote 75 to 80
percent of your workout time to aerobic activity
and 20 to 25 percent to anaerobic activity
The Cool-Down
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Activity that prepares the muscle to return to
a resting state
Resting Heart Rate
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The number of times your heart beats in one
minute when you are not active.
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A person of average fitness has a resting heart
rate of about 72 to 84 beats/minute
Resting bpm of less than 72 indicates a good
fitness level
Training and Peak Performance
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Eat nutritious foods
Drink plenty of fluids (water) hydration-taking
in fluids
Get adequate rest (8 to 10 hours)
Avoids tobacco, alcohol and other drugs
Training Program
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A program of formalized physical preparation
for involvement in a sport or another physical
activity
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Consult PE teacher, coach or trusted adult to help
set up your training goals
Anabolic Steroids
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Synthetic substances that are similar to the
male hormone testosterone
Steroid facts
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Increased risk of cancer and heart disease
Sterility
Acne
Hair loss
Unusual weight gain or loss
Sexual underdevelopment and dysfunction
Violent, suicidal or depressive tendencies
Nutritional Supplements
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Non food substances that contain one or
more nutrients that the body needs, such as
vitamins or minerals
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Multivitamins
Protein powders and bars
Creatine
Glucosomine
Fish oils
Safety First!
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Health Screening- search or check for
diseases or disorders that an individual
would otherwise not have knowledge of or
seek help for.
Weather related risks
Hot weather related risks
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Two concerns are dehydration and poor air
quality
Overexertion- overworking the body
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Cold, clammy skin. Dizziness, head ache,
shortness of breath and nausea
Hot-weather risks cont.
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Heat cramps- muscle spasms that result from
a loss of large amounts of salt and water
through perspiration
Heatstroke- condition in which the body loses
the ability to rid itself of excessive heat
through perspiration
Cold Weather Health Risks
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Dress in 3 layers
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1st layer- pull moisture and perspiration away
from the body
2nd layer- provide insulation
3rd layer- coated nylon wind shell to keep warmth
in and water and wind out
Wear a hat!!! 70% of body heat loss is through the
head
Cold Weather Risks cont.
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Frostbite- condition that results when body
tissues become frozen
Warning signs
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Whitening of the skin of the toes, fingers, nose or
ears
Lack of feeling in any exposed area
Cold Weather Risks cont.
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Hypothermia- condition in which body
temperature becomes dangerously low
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Prolonged exposure to the wind or rain
Brain cannot function and person loses motor
control
Body systems begin to shut down
Shivering is a symptom
Sun Exposure
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Speeds up skin’s aging process and
increases risk of skin cancer
Most dangerous hours for UV exposure are
from 10 a.m. to 4 p.m.
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Cover as much of your body as possible
Wear sunscreen and lip balm with at least a 15
spf
Apply 30 minutes before you go outside. Reapply
every two hours
Minor Injuries
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Muscle cramp- a spasm or sudden tightening
of a muscle
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Muscle is tired, overworked or dehydrated
Strain- damaged muscle or tendon
Sprain- injury to the ligament surrounding a
joint
Major Injuries
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Fractures and Dislocations- any break in the
bone
Tendonitis- tendons are stretched or torn
from overuse
Concussions- blows to the head that result in
swelling of the brain.
Treatment for Minor Injuries; R.I.C.E.
Rest- avoid using the muscle or joint
z Ice- reduces pain and swelling. Ice for 20 minutes
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on, 20 min off, and then 20 min on again. Repeat
every 3 hours
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Compression- light pressure through the use of an
elastic bandage can help reduce swelling
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Elevate- raise limb above the level of the heart can
reduce pain and swelling, especially at night