Transcript Physical Activity

CHAPTER 4 – PHYSICAL ACTIVITY
FOR YOUR LIFE
What is your health
status?
Read each of the ten statements.
Answer yes, no, or sometimes for
each item. Write yes only for the
items you practice regularly.
What is your health status?
1. I participate in some form of physical
activity every day.
2. Whenever possible, I walk rather
than drive or get a ride.
3. My level of physical activity helps me
maintain a healthy weight range.
What is your health status?
4. I enjoy a wide variety of physical activities
and sports.
5. I participate in aerobic activities such as
cycling, swimming, or in-line skating.
6. I follow a nutritious diet; avoid harmful
substances such as alcohol, tobacco, and
other drugs; and get adequate rest.
What is your health status?
7. I do at least 20 minutes of nonstop
vigorous exercise a minimum of three
times a week.
8. When I buy athletic equipment,
safety is a primary concern.
9. I take proper precautions to
minimize the risk of injury while
engaging in physical activity.
10. I know and follow safety rules for
the activities in which I participate.
Lesson 1
WHAT IS PHYSICAL ACTIVITY ?

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.
WHAT ARE THE
BENEFITS OF
PHYSICAL ACTIVITY?
Benefits to Physical Health:

Cardiovascular System - Regular physical
activity strengthens the heart muscle, allowing
it to pump more blood efficiently.

Respiratory System – When you engage in
physical activity, your respiratory system begins
to work more efficiently - you can breathe
larger amounts of air, and the muscles used in
respiration don’t tire as quickly.

Nervous System – By helping you respond more
quickly to stimuli, physical activity can improve
your reaction time. Example = Driving.
BENEFITS TO
MENTAL/EMOTIONAL HEALTH

Helps you look and feel better, which can
increase your self confidence.

Contributes to a positive self-concept by
giving you a sense of pride and
accomplishment in taking care of yourself.

Reduces mental fatigue by bringing more
oxygen to the brain. This improves your
concentration, allowing you to think more
clearly and work more productively.

Gives you a can-do spirit when faced with
challenges.
BENEFITS TO SOCIAL HEALTH

Builds self confidence, which helps
you cope better in social situations,
such as when you meet new people.

Gives you the opportunity to interact
and cooperate with others.

Helps you manage stress, which can
enhance your relationships with
others.
RISKS OF PHYSICAL
INACTIVITY

More than one in three teens (35 %)
do not participate regularly in
vigorous physical activity.

Regular participation in vigorous
physical activity declines significantly
during the teen years.

A reduced ability to
manage stress.
RISKS OF PHYSICAL
INACTIVITY continued

Only 29% of teens attend a daily physical
education class –a serious decline from 42%
in 1991.

Unhealthful weight gain, which is linked to
several potentially life-threatening
conditions, including cardiovascular disease,
type 2 diabetes, and cancer.

Decreased opportunities to meet and form
friendships with active people who value
and live a healthy lifestyle.
Definitions

Sedentary Lifestyle
– A way of life that
involves little
physical activity.

Diabetes
– A serious
disorder that
prevents the body
from converting
food into energy.

Osteoporosis
– A condition
characterized by a
decrease in bone
density, producing
porous and fragile
bones.
APPROACHES TO EVERYDAY
ACTIVITIES
Instead of…
Try…
• Taking the elevator or
escalator
• Taking the stairs
• Playing video or
computer games
• Playing soccer, basketball, or
tennis
• Getting a ride to a
friend's house
• Walking, skating, or riding your
bike there
• Using a shopping cart
• Carrying groceries to the car
• Watching TV or taking a
nap
• Gardening or mowing the lawn
• Taking the car through a
car wash
• Washing the car yourself
PHYSICAL ACTIVITY AND
WEIGHT CONTROL

Metabolism - The
process by which
your body gets
energy from food.

When you are
physically active,
your metabolic rate
rises and your body
burns more calories
than when it is at
rest.
FITTING PHYSICAL ACTIVITY
INTO YOUR LIFE

Health professionals recommend that teens
incorporate 60 minutes of moderate physical activity
into their daily lives.

Sound too difficult???

Give two examples of how you can fit physical
activity into your life.
Fitness and You
LESSON TWO
ELEMENTS OF FITNESS
1. Cardiorespiratory Endurance
2. Muscular Strength
3. Muscular Endurance
4. Flexibility
5. Body Composition
ELEMENTS OF 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.
Cardiorespiratory Endurance
Examples

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
Running
Cross Country Skiing
Bicycling
Elliptical Trainer
Swimming
Step Aerobics
Rowing
Kickboxing
Walking
Jumping Rope
Muscular Strength and Endurance

Muscular Strength - The amount of
force a muscle can exert. Activities
involve lifting, pushing, and
jumping.

Muscular Endurance - The ability of
the muscles to perform physical
tasks over a period of time without
becoming fatigued. Activities are
repeated.
Muscular Strength and Endurance
Examples

Body-weight exercises use the weight of your
body as resistance. Exercises such as push-ups,
sit-ups, jumping jacks, chin-ups, and leg lifts are
well suited for this type of program. The
advantage is that you can perform these
exercises just about anywhere without the need
for equipment. The disadvantages are that it is
difficult to increase the resistance easily and
target specific muscle groups.
Muscular Strength and Endurance
Examples

Machine-weight exercises allow you to
control resistance as well as isolate
specific muscles. The disadvantage is that
you need special equipment.
Muscular Strength and Endurance
Examples

Free-weight exercises allow you to
control resistance, isolate specific
muscles, and improve your muscle
balance using (at a minimum) a bench
and/or some weights. The disadvantage is
that the risk of injury is higher than with
machine-weights since the resistance is
not mechanically supported.
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 such as
ligaments, cartilage, and tendons.
MEASURING CARDIORESPIRATORY
ENDURANCE
CARDIORESPIRATORY
ENDURANCE STEP TEST
1.
2.
3.
4.
Use a sturdy bench about 12 inches high. Fully extending each leg
as you step up, step up with your right foot and then with your left
foot. Then step down with your right foot first.
Repeat at the rate of 24 steps per minute for three minutes.
Take your pulse.
Find our pulse rate on the chart to evaluate your
cardiorespiratory endurance.
Results
Rating
Beats/Minute
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85-95
96-105
106-125
126 or more

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Excellent
Good
Fair
Needs Improvement
MUSCULAR STRENGTH AND
ENDURANCE

UPPER BODY STRENGTH AND ENDURANCE
– ARM HANG

1. Grasp the horizontal bar with your
palms facing away from you.

2. Raise your body so that your chin is
above the bar and your elbows are flexed
to hold your chest near the bar.

3. Hold the position as long as possible.
The third person will time with a stopwatch
and will stop the watch when your chin
touches the bar, your head tilts backward,
or your chin falls below the bar.
ARM HANG HEALTHY RANGE
SCORING CHART
AGE
MALE
FEMALE
12
7-14 (sec)
7-14 (sec)
13-15
12-20 (sec)
7-14 (sec)
MEASURING FLEXIBILITY
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BODY FLEXIBILITY – SIT AND REACH

1. Sit on the floor. Remove shoes and fully extend
one leg against the side of the box beneath yardstick.
Bend your other knee so that your foot is flat on the
floor two to three inches from the side of the
extended leg.
2. Place the palm of one hand over the back of the
other hand. Extend arms over the yardstick,
reaching forward as far as you can.
3. Repeat step 3 four times.
4 .Switch the position of the legs and repeat the
test.
5. Find your scores and determine your flexibility.
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SIT & REACH HEALTHY RANGE
SCORING CHART
GENDER
NUMBER OF INCHES
MALE
8
FEMALE
10
12
(AGES 13-14)
(AGES 15 +)
MEASURING BODY COMPOSITION

Pinch Test is a common method of
determining body composition.

Skinfold caliper – A gauge that
measures the thickness of the fat
beneath the fold of skin.
IMPROVING YOUR FITNESS
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Aerobic Fitness – 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
to 30 minutes at one time. (With oxygen)
LOW INTENSITY, LONG DURATION

Anaerobic Exercise – Intense short bursts of
activity in which muscles work so hard that
they produce energy without using oxygen.
HIGH INTENSITY, SHORT DURATION
IMPROVING CARDIORESPIRATORY
ENDURANCE

When you do aerobic exercises, your heart
rate increases and your heart sends more
oxygen to your muscles to use as energy.

Over time, this strengthens the heart
muscle, allowing it to pump blood more
efficiently.

Aerobic exercises also affect your
respiratory system by increasing the lungs
capacity to hold air.
IMPROVING MUSCULAR
STRENGTH AND ENDURANCE

3 TYPES OF RESISTANCE TRAINING
 ISOMETRIC
 ISOTONIC
 ISOKINETIC
IMPROVING MUSCULAR
STRENGTH AND ENDURANCE

Isometric – An activity that uses muscle tension to
improve muscular strength with little or no
movement of the body part.
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
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Involves the static contraction of a muscle without
any visible movement in the angle of the joint
Derives from Greek “iso” meaning same and “metric”
meaning distance
Example – Pushing against a wall or any other
immovable object
IMPROVING MUSCULAR
STRENGTH AND ENDURANCE

Isotonic – An activity that combines
muscle contraction and repeated
movement.

Example – Push ups, pull ups, sit
ups, using a rowing machine,
calisthenics, weight lifting
IMPROVING MUSCULAR
STRENGTH AND ENDURANCE

Isokinetic – An activity in which a
resistance is moved through an
entire range of motion at a
controlled rate of speed.

Example – Using a stationary bike
or treadmill designed to control
resistance and speed.
IMPROVING FLEXIBILITY

Stretch
WHAT DO YOU NEED TO KNOW?
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CARDIORESPIRATORY ENDURANCE
MUSCULAR STRENGTH
MUSCULAR ENDURANCE
FLEXIBILITY
BODY COMPOSITION
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Definition
Examples
Tests to measure
Improve
Six Skill-Related Fitness Components
1. Speed
2. Reaction
time
3. Agility
4. Power
5. Balance
6. Coordination
Six Skill-Related Fitness Components
1.
Speed is the ability to perform a
motor skill as rapidly as
possible.
 Simply, it is the ability to move
quickly, which is an essential
quality in many sports.
 Reaction time is closely related
to speed.
Six Skill-Related Fitness Components
2.
Reaction time is the ability to
respond rapidly to a stimulus
(cue).
 Reaction time can be improved
by explosive exercise and
sport-specific practice.
Six Skill-Related Fitness Components
3.
Agility is the ability to move change
direction rapidly without a significant loss
of speed, glance, or body control.

Agility fitness combines power, strength,
balance, flexibility, reaction time,
coordination, anticipation, and muscular
control.

Agility is critical in any sport that
requires rapid changes in direction,
deceleration, and acceleration, such as
basketball,
football, and gymnastics.
Six Skill-Related Fitness Components
4.
Power is ability to exert muscular strength
rapidly.
 It is the rate of performing work.
 On the field, power combines speed and
strength.
 Explosive skills require power fitness,
which involves exerting force with
marked acceleration.
 Olympic lifting and shot putting are
examples that show a rapid rate of force
development.
Six Skill-Related Fitness Components
5.
Balance is the ability to maintain
equilibrium.
 Balance can be static or dynamic.
 Static balance means that the
athlete is not moving, such as
when performing a handstand.
 Dynamic balance means that the
athlete maintains equilibrium while
moving, such as in slalom ski
events.
Six Skill-Related Fitness Components
6.
Coordination is the ability to
move smoothly and efficiently.
 It is specific to each sport skill.
 Gross motor coordination
means performing large
muscle skills, such as running
and jumping, with good
technique, rhythm, and
accuracy.
PLANNING A
PERSONAL ACTIVITY
PROGRAM
LESSON THREE
EXERCISE
Purposeful physical activity
that is planned, structured,
and repetitive and that
improves or maintains
personal fitness
PLANNING A PERSONAL
ACTIVITY PROGRAM
SETTING PHYSICAL ACTIVITY GOALS

Teens should get 60 minutes of physical activity
every day.

May include all sorts of activities from participating
in PE or sports to doing household tasks such as
mowing the lawn or cleaning your room

Your school and community may offer programs
that provide a variety of fun and healthful physical
activities
PHYSICAL ACTIVITY PYRAMID

Sedentary Activities – do infrequently
 Watching TV, talking on the phone, playing video and/or
computer games

Anaerobic Activities – 2-3 times per week
 All major muscle groups
 Biceps curls, push-ups, ab work, bench press, shoulder press,
and other weightlifting exercises

Flexibility Activities – 2 or more times per week
 All major joints
 Side lunge, step stretch, hurdler stretch, calf stretch, yoga
exercises

Aerobic Activities – 3-5 times per week; 20-60 minutes per session
 Cycling, brisk walking, running, dancing, in-line skating,
playing basketball, cross country skiing

Moderate Intensity Physical Activities – about 30 minutes per day
 Walking, climbing stairs, walking a dog, gardening or yard
work, housecleaning
PLANNING A PERSONAL
ACTIVITY PROGRAM
FACTORS IN CHOOSING ACTIVITIES
1.
Cost
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2.
Where you live
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3.
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Build your program into your daily routine
Not a morning person – no morning activities
Personal safety

6.
Some health conditions have risks to consider
Asthma – respiratory system disease
Time and place

5.
For convenience choose local activities – less travel
Local area – Flat? Hilly? Climate?
Your level of health

4.
Some activities require specialized and expensive equipment
Running long distance – Safe? Enough light?
Comprehensive Planning

Plan activities that address all five areas of health related fitness
PLANNING A PERSONAL
ACTIVITY PROGRAM
Cross Training

Engaging in a variety of physical activities
to strengthen different muscle groups

Jump roping, swimming, cycling, jogging
FITT

Frequency – How many times per week

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
Intensity – How hard you are working


Start light or slow to build up endurance
Time - How long you work out




Ideally 3-4 times per week with only 1-2 days in between each
session
Depends on goals, activities, schedule, weather
Slowly build up the amount of time
Goal is to work 20-30 minutes within target heart zone
Target Heart Range – the ideal range for your heart rate during
aerobic activity
Type – Aerobic/Anaerobic


To maximize benefits devote 75-80% of workout time to
aerobic activity and 20-25% to anaerobic activity
Choose activities you enjoy
BASICS OF A PHYSICAL
ACTIVITY PROGRAM

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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Builds muscular strength and contributes to overall
fitness
Achieved by increasing repetitions or doing more sets
When an activity becomes easy increase the number of
repetitions or sets
Specificity – Particular exercises and activities
improve particular areas of health-related fitness.
Ex. Resistance training builds muscular strength.
BASICS OF A PHYSICAL
ACTIVITY PROGRAM

Warm up – An activity that prepares
the muscles for work.
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
Begin by completing an activity that
raises your body temperature
Slowly stretch large muscles to increase
elasticity and reduce risk of injury
After stretching perform activity slowly
Workout – The part of the workout
when the activity is performed at its
highest peak.
BASICS OF A PHYSICAL
ACTIVITY PROGRAM

Cool-down – Activity that prepares
the muscles to a resting state.



Ending a workout abruptly may cause
your muscles to tighten, lead to injury,
and make you dizzy
Slow down the activity
Continue activity at slower pace for five
minutes then stretch for five minutes
BASICS OF A PHYSICAL
ACTIVITY PROGRAM
BORED??

Vary your routine by cross training.


Work out with a friend.


Can be more fun and help keep both of you motivated.
Listen to music.

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
For example, skate one day and swim the other.
When you have something else to focus on the workout
may go quicker.
Use caution when listening to music outdoors.
Take a break to give your body a chance to recharge.
MONITORING PROGRESS

Keep a fitness journal
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List goals
Note frequency, intensity, duration, and type of
activity
After 12 weeks and every 6 weeks after evaluate
your progress
Resting Heart Rate
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The number of times your heart beats in one
minute when you are not active
Average fitness – 72 to 84 beats per minute
After four weeks of activity that rate can decrease
by 5-10 beats per minute
Below 72 beats per minute indicates a good
fitness level
TRAINING AND SAFETY
FOR PHYSICAL
ACTIVITIES
LESSON FOUR
TRAINING AND SAFETY FOR
PHYSICAL ACTIVITIES
Training Program - A program of
formalized physical preparation for
involvement in a sport of another
physical activity.

Consult your PE teacher, coach, or
another trusted adult to help you set your
goals
TRAINING AND SAFETY FOR
PHYSICAL ACTIVITIES continued
Hydration – Taking in fluids so that the
body functions properly.

When you are adequately hydrated, you
are more alert and focused, your reaction
time is faster, are less likely to cramp,
and your endurance is greater.

Drink plenty of water before, during, and
after vigorous physical activity.
TRAINING AND SAFETY FOR
PHYSICAL ACTIVITIES continued
Adequate Rest



Sleep is essential for any training
program
Too little can disrupt nervous system
causing slowed reaction time, lack of
concentration, forgetfulness, irritability,
and even depression
On average teens need 8 to 10 hours of
sleep
AVOIDING HARMFUL
SUBSTANCES
Anabolic Steroids - Synthetic substances that are
similar to the male hormone testosterone.



Cause the body to make muscle tissue so they are taken to
increase muscle mass and enhance performance
Harmful effects include:
 Increased risk of cancer and heart disease
 Sterility (inability to have children)
 Skin problems such as acne and hair loss
 Unusual weight gain or loss
 Sexual underdevelopment and dysfunction
 Violent, suicidal, or depressive tendencies
Illegal to use anabolic steroids without prescription
If test positive for steroid use – disqualified from
competitions
AVOIDING HARMFUL
SUBSTANCES
Nutritional Supplements – nonfood substances
that contain one or more nutrients that the
body needs, such as vitamins or minerals
 Best way to get nutrients is from food but
sometimes a multiple vitamin and mineral
supplement may be appropriate
 Important to take the recommended
dosage – high doses or megadoses can be
harmful
SAFETY FIRST
Health Screening – A check for diseases
or disorders that an individual would
otherwise not have knowledge of or
seek help for.


Helps ensure you do not have a health
condition that could make activity
dangerous
Are you fit enough to begin the activity?
SAFETY FIRST
1.
2.
3.
4.
5.
6.
7.
Use proper equipment
Be alert to your surroundings.
Play at your skill level and know your
limits.
Warm up and cool down after every
activity.
Stay within areas that have been
designated for physical activities.
Obey all rules and restrictions.
Practice good sportsmanship.
SAFETY FIRST
Personal Safety
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Select the right time and place for your activity
Run or jog – choose well used park
If night time – wear reflective clothing
Wearing a whistle can used to attract attention if
you are in danger
Be aware of the effects of weather – bicycling,
running, or walking can be risky when it’s wet and
slippery
Water sports - Never swim alone, avoid drugs and
alcohol, learn to swim
SAFETY FIRST

Using Proper Equipment

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Learn to use the equipment involved
Check to make sure equipment fits and is
in good condition
Wear a helmet when bicycling,
skateboarding, or skating. Should also
wear knee and elbow pads, gloves, and
wrist guards
Avoid bike riding at night – wear
reflective tape, rear reflector, and
headlight
SAFETY FIRST

With any outdoor night activity wear light colored
clothing with reflective patches on front and back

Males participating in contact sports such as
football and hockey – wear athletic supporters or
cups

Females should wear sports bras to prevent
stretching of ligaments supporting the breasts
SAFETY FIRST

Proper footwear and clothing also
important
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Shoes should be comfortable and have
cushioned heel, good arch support, and ample
toe room
Laced shoes are best for proper control of your
foot in your shoe
Wear socks to cushion your feet and keep them
dry
Choose comfortable, nonrestrictive clothing
Warm outside – dress lightly
Cool weather – wear loose fitting layers you
can easily remove as you warm up
PHYSICAL ACTIVITY
INJURIES
LESSON FIVE
PHYSICAL ACTIVITY INJURIES
HOT-WEATHER RISKS

Overexertion – Overworking the body.

Heat Cramps - Muscle spasms that
result from a loss of large amounts of
salt and water through perspiration.

Heatstroke – A condition in which the
body loses the ability to rid itself of
excessive heat through perspiration.
PHYSICAL ACTIVITY INJURIES
COLD-WEATHER RISKS

Frostbite – Condition that results when body
tissues become frozen.


Hypothermia – Condition in which body
temperature becomes dangerously low.


Early warning signs:
whitening of skin and lack of feeling
Disorientation and loss of motor control can result
Both of the above conditions require
immediate medical attention!
PROTECTING YOURSELF FROM
SUN AND WIND

Cover as much of the body with clothing as
much as possible when outdoors and wear
hats on sunny days.

Use sunscreen and lip balm with a sun
protection factor (SPF) of at least 15,
preferably 30.


SPF 15 product blocks about 94% of UVB rays;
an SPF 30 product blocks 97% of UVB rays;
and an SPF 45 product blocks about 98% of rays.
No SPF offers 100% protection.
Apply sunscreen 30 minutes before you go
outside.
MINOR INJURIES

Muscle Cramp – A spasm or sudden
tightening of a muscle.
TENDON VS LIGAMENT
Tendon

Tough, flexible bands of fibrous tissue that
connect muscles to bones.

Tendons essentially enable one to move since
they act as intermediaries between the
muscles creating the motion of the bones.
LIGAMENT VS. TENDON
Ligament

Bands of fiber that connect bone to bone and
help to stabilize joints.

They are composed mostly of long, stringy
collagen fibers creating short bands of tough
fibrous connective tissue.

Ligaments are slightly elastic, so they can be
stretched to gradually lengthen increasing
flexibility.
LIGAMENT VS. TENDON
MINOR INJURIES
Strain – A condition resulting
from damaging a muscle or
tendon.
MINOR INJURIES
Sprain – An injury to the
ligament surrounding a joint.
TREATMENT FOR MINOR
INJURIES
RICE

Rest – Avoid using the affected muscle or joint.

Ice – Ice helps reduce pain and swelling. 20
minutes, remove for 20 minutes.

Compression – Light pressure through the use of an
elastic bandage can help reduce swelling. The
bandage should not be so tight that it cuts off the
blood supply to the area, and it should be loosened at
night.

Elevation – Raising the affected limb above the level
of the heart helps reduce pain and swelling,
especially at night.
Major Injuries
Fractures and Dislocations - Fractures
are any break in a bone. A fracture
causes swelling and often extreme
pain. Dislocations result when bone
is forced from its normal position in a
joint.
Major Injuries
Tendonitis – condition when in which
the tendons, bands of fiber that
connect muscles to bones, are
stretched or torn from overuse.
Treatment includes rest, medication,
and physical therapy.
Major Injuries

Concussions – result from blows to
the head and can cause swelling of
the brain. Concussions can lead to
serious neurological problems. If you
receive any blow to the head and
experience headache, dizziness, or
loss of memory or consciousness, see
a doctor.