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Chapter #4 Physical Activity For Life 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 • Cardiovascular System - Strengthens the heart muscle allowing it to pump blood more efficiently • Respiratory System - Your respiratory system works more efficiently with regular physical activity • Nervous system - Physical Activity improves your reaction time Benefits to Mental Emotional Health • Helps reduce stress • Helps you to manage anger or frustration in a healthy way • Improves your mood “Endorphins” Happy Hormones • Helps you look and feel better “SelfConfidence” • Reduces mental fatigue more oxygen to brain so you can think more clearly Benefits to Social Health • Builds self-confidence • Gives you the opportunity to interact with others Risk of Physical Inactivity • CDC’s Youth Risk Survey Found – 35% of teens do not participate in regular vigorous physical activity (at least 20 min three times a week – Only 55% of students attend physical education class one or more days a week – Only 29% of teens attend a daily physical education class OBESITY IN CHILDREN • Overweight is defined as the 85th or higher percentile on the growth charts, according to guidelines from the CDC. • Obese is defined as the 95th percentile or higher."Extreme obesity is defined as 120% of the 95th percentile for weight for age and sex” • For a 10-year-old boy or girl, you would expect him or her to weigh about 70 pounds." If the child weighs 140 pounds, that would be extreme obesity, she says. OBESITY IN CHILDREN • 37% of children are overweight • 19% of Children are Obese • 6.4% of Children are extremely obese Risk of Physical Inactivity • Cardiovascular Disease • Diabetes • Osteoporosis • Reduced ability to handle stress Sedentary Lifestyle • Way of life that involves little physical activity Approaches to Everyday Activities Metabolism • The process by which your body gets energy from food • Foods energy value is measured in units of heat called Calories BASAL METABOLIC RATE • A measurement of energy required to keep the body functioning at rest BASAL METABOLIC RATE • Higher as a youth • Decreases as you age • Exercise helps to increase BMR Calories • Foods energy value is measured in units of heat called Calories Energy Equation • If you take in fewer calories than you burn you lose weight • If you take in more calories than you burn you gain weight Energy Equation • One pound of body fat = about 3,500 calories Calories in Foods BIG MAC 540 LARGE FRIES 500 Large Chocolate Shake 1160 Chipotle Burrito 1245 Bacon Cheeseburger 1625 Body Mass Index • A ratio that allows you to assess your body size in relation to your height and weight Calculating BMI • (WEIGHT x 703) / 2 HEIGHT • Or if waist is half your height. Calculating BMI BMI Belown18.5 18.5-24.9 25-29.9 30.0 and above WEIGHT STATUS Underweight Normal Overweight Obese Body Composition • The ratio of body fat to lean body tissue • Diet and fitness affect a person’ body composition Body Weight vs. Body Fat • Overweight - A condition in which a person is heavier than the standard weight range for his or her height • Obesity - Having an excess amount of body fat Body Fat Percentages The percentage of fat your body contains • If you are 150 pounds and 10% fat, it means that your body consists of 15 pounds fat and 135 pounds lean body mass (bone, muscle, organ tissue, blood and everything else). Body Fat Percentages • For men, a body fat percentage of 15% to 18% body fat is considered normal; • For women, 22% to 25% body fat is normal. • A body fat percentage of 25% or more for men or 35% of more for women indicates that a person should be considered obese Body Fat Percentages SPORT MALE FEMALE Baseball 12-15% 12-18% Swimming 9-12% 14-24% Volleyball 11-14% 16-25% Gymnastics 5-12% 10-16% Cycling 5-15% 15-20% Measuring Body Fat Percentages • Hydrodstatic Weighing (Underwater Weighing) This method measures whole body density by determining body volume. Measuring Body Fat Percentages • Calipers Skinfold Measurements) Using hand-held calipers that exert a standard pressure, the skinfold thickness is measured at various body locations (3-7 test sites are common) Measuring Body Fat Percentages • BIA (Bioelectrical Impedance) - The only method that is based on measuring something, not estimating anything, is BioImpedance measurement. BioImpedance is a means of measuring electrical signals as they pass through the fat, lean mass, and water in the body Measuring Body Fat Percentages • BOD POD (Air Displacement) Based on the same principle as underwater weighing, the BOD POD used computerized sensors to measure how much air is displaced while a person sits for 20 seconds in a capsule. Anaerobic Exercise • Anaerobic means "without air", and refers to the energy exchange in living tissue that is independent of oxygen. Anaerobic exercise is brief, high intensity activity where anaerobic metabolism is taking place in muscles. Anaerobic Exercise • Examples of anaerobic exercise include weight lifting, sprinting, and jumping; any exercise that consists of short exertion, highintensity movement, is an anaerobic exercise. Aerobic Exercise • Aerobic literally means "with oxygen", and refers to the use of oxygen in muscles' energy-generating process. Aerobic exercise includes any type of exercise, typically those performed at moderate levels of intensity for extended periods of time, that maintains an increased heart rate. Aerobic Exercise • In such exercise, oxygen is used to "burn" fats and glucose in order to produce energy. Initially during aerobic exercise, glycogen is broken down to produce glucose, but in its absence, fat starts to decompose instead. Resting Heart Rate • The number of heart beats in one minute (bpm) when a person is at complete rest. A person's resting heart rate decreases as they become more fit • 72 BPM is Average Resting Heart Rate MAX Heart Rate • Your maximum heart rate (MHR) is the fastest rate at which your heart will beat in one minute • 220-AGE=MHR – Example 40 year old 220-40 =180 MHR Target Heart Rate • A desired range of heart rate reached during aerobic exercise which enables one's heart and lungs to receive the most benefit from a workout. TARGET HEART RANGE Healthy Heart Zone 50-60% of MHR (Warm-Up) Fitness Zone 60-70% of MHR (Fat Burning) Aerobic Zone 70-80% of MHR (Endurance Training) Anaerobic Zone 80-90% of MHR (Performance Training) Red Line (Maximum Effort) 90-100% MHR Chapter #4 Lesson #2 Fitness and You ELEMENTS of FITNESS • Cardio-respiratory endurance • Step Test / 12 min walk run • Muscular Strength • Crunches • Muscular Endurance • Arm Hang • Flexibility • Sit-and-Reach • Body Composition • Skinfold calipers Improving Your Fitness • Aerobic Exercise – 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 or for 20 –30 minutes at a time • EXAMPLES: • Running • Bicycling • Swimming Improving Your Fitness • Anaerobic Exercise – involves intense short bursts of activity in which muscles work so hard that they produce energy without using oxygen. • EXAMPLES • Running 100 meter dash • Lifting weights Improving Muscle Strength • Resistance Training – builds muscles by requiring them to move in opposition to a force. A form of Anaerobic Exercise • Three Types • Isometric • Isotonic • Isokinetic ISOMETRIC • An activity that uses muscle tension to improve muscular strength with little or no movement of the body part ISOTONIC • An activity that combines muscle contraction and repeated movement ISOKINETIC • An activity in which a resistance is moved through an entire range of motion at a controlled rate of speed IMPROVING FLEXIBILITY • Good Flexibility means that you can easily bend, turn, and stretch your body. You are less likely to injure yourself. TYPES OF FLEXIBILITY EXERCISES • There are three types of flexibility exercises • Static • Ballistic • Dynamic Static Stretching • involves gradually easing into the stretch position and holding the position for 30 seconds Ballistic Stretching • Ballistic stretching uses the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion. Dynamic Stretching Consists of controlled leg and arm swings that take you gently to the limits of your range of motion. PNF - Proprioceptive Neuromuscular Facilitation Involves the use of muscle contraction before the stretch in an attempt to achieve maximum muscle relaxation CHAPTER #4 Lesson #3 Planning a Personal Activity Program Choosing Activities • Things to Consider • Cost • Where you live • Your Level of Health • Time and Place • Personal Safety • Comprehensive Planning Basics of Physical Activity Program • Effective fitness programs are based on three principals • OVERLOAD – working the body harder than it normally works • PROGRESSION – the gradual increase in overload necessary to achieve higher levels of fitness • SPECIFICITY – the particular exercise and activities improve particular areas of health related fitness WARM-UP / COOL DOWN • It is important that you take time to warm up and cool down when exercising • WARM-UP – is an activity that prepares the muscles for work. • COOL DOWN – an activity that prepares the muscles to return to a resting state • LATIC ACID THE F.I.T.T. FORMULA • Frequency – how often will you do the activity each week • Intensity – how hard you work at the activity • Time / duration – how much time you devote to a session • Type – which activities you select Lesson #5 Physical Activity Injuries Hot Weather Related Risks Heat Cramps Muscle spasms that result from a loss of large amounts of salt and water through perspiration Hot Weather Related Risks Heat Exhaustion An overworking of the body that results in cold , clammy skin and symptoms of shock Caused by overexertion in hot , humid conditions Hot Weather Related Risks Heat Stroke A condition in which the body loses the ability to rid its self of excessive heat through perspiration Your body stops sweating Medical Emergency Cold Weather Related Risks Frostnip A mild form of frostbite, irritates the skin, causing redness and a cold feeling followed by numbness. Frostnip doesn't permanently damage the skin. Cold Weather Related Risks Frostbite A condition that results when body tissues become frozen Requires professional medical treatment Cold Weather Related Risks Hypothermia A condition in which body temperature becomes dangerously low. Medical Emergency Minor Injuries Strain Damage to a muscle or temdon Minor Injuries Sprain Injury to the ligament surrounding a joint Major Injuries Fracture a medical condition where the continuity of the bone is broken Major Injuries Dislocation A dislocation is an injury to a joint — a place where two or more of your bones come together — in which the ends of your bones are forced from their normal positions. Major Injuries Tendonitis An inflammation or irritation of a tendon, a thick cord that attaches bone to muscle. R. I. C. E. R est I ce C ompression E levation Major Injuries Concussions A concussion is a minor traumatic brain injury that may occur when the head hits an object, or a moving object strikes the head. Concussions Immediate consequences Headache or a feeling of pressure in the head Temporary loss of consciousness Confusion Dizziness or "seeing stars" Ringing in the ears Nausea Vomiting Slurred speech Delayed response to questions Concussions Delayed Reactions Concentration and memory complaints Irritability and other personality changes Sensitivity to light and noise Sleep disturbances Concussions 1. People who suffer from concussions generally fully recover quickly. 2. Those who have already had one concussion seem more susceptible to having another. 3. The most common causes of concussions are sports injuries (football, hockey, rugby, basketball, soccer.), bicycle accidents, car accidents, and falls. Concussions 4. In the US, athletes suffer from roughly 300,000 concussions every year. 5. In certain severe concussions, symptoms can linger for weeks or even months, due to a complication called post-concussion syndrome. 6. Loss of consciousness is thought to occur in less than 10% of concussions. Concussions 7. For about 9 in 10 people with concussions, symptoms disappear within 7 to 10 days. 8. At least 25% of concussion sufferers fail to get assessed by medical personnel.