Transcript Chapter #4

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.