Transcript Physical fitness

The Benefits of Physical
Activity
Physical Activity and
Fitness
Lesson 1, Chapter 4
1
Motivation
• Are you as
physically active as
you need to be?
• Today, you’ll learn
the answer to that
question.
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
2
Discussion
How would you
measure a person’s
fitness level?
According to your
criteria, are you
physically fit?
3
How do the definitions of physical
activity, exercise, and physical
fitness differ?
•
Physical activity—any movement that
uses up energy
•
Exercise—a planned session of
physical activity that improves or
maintains physical fitness
4
How do the definitions of physical
activity, exercise, and physical
fitness differ? (cont’d)
• Physical fitness—
the ability to handle
everyday physical
demands without
becoming overly
tired
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What are the benefits of an
active lifestyle?
• Mental / emotional benefits
• More energy, reduced stress, sense of
accomplishment, positive self-image
• Physical benefits
• Stronger heart, lungs, and bones; weight
management; controlled blood sugar and blood
pressure; improved flexibility, balance, and
coordination
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What are the benefits of an
active lifestyle? (cont’d)
• Social benefits
•
•
•
•
•
Engaging in enjoyable activities
Meeting new people
Working as a team
Getting support from friends
Sharing goals and achievements with others
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What is the relationship
between physical activity and
weight control?
•
Metabolism—the process by which
your body gets energy from food
• Understanding how food converts to
energy can help maintain healthy weight.
VIDEO
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What is the relationship
between physical activity and
weight control? (cont’d)
•
Excess calories that aren’t burned
through physical activity stored as fat.
• Physical activity raises metabolic rate.
• More calories are burned when at rest.
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What is the relationship
between physical activity and
weight control? (cont’d)
•
Metabolic rate slows down after
physical activity but is still above
normal for hours.
• More calories are burned during this time
than before activity.
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How can you increase your
level of fitness? (cont’d)
•
•
Plan regular exercise sessions.
Choose the right activities.
•
Aerobic exercise
•
rhythmic, nonstop, moderate to vigorous activity
•
requires a lot of oxygen
•
works heart
•
Anaerobic exercise
•
intense activity
•
requires little oxygen
•
uses short bursts of energy
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What are the four elements
of fitness?
•
•
•
•
Heart and lung endurance
Muscle strength and endurance
Body composition
Flexibility
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How can you increase your
heart and lung endurance?
•
Heart and lung endurance—how effectively
heart and lungs work during exercise and
how quickly they return to normal after
stopping
VIDEO
•
Test on page 188: How far can you walk in
30 minutes or jog in 20 minutes?
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How can you increase your
heart and lung endurance?
• Scoring (miles): If score is within range
given for your age and gender, heart and lung
endurance is acceptable. If not, practice
walking or jogging until score is in
acceptable range.
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How can you increase your
heart and lung endurance?
Age
12
Females
Males
Walking Jogging Walking Jogging
2– 2.2
1.6– 1.8 2.2– 2.4 1.8– 2.0
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2– 2.2
1.6– 1.8
2.2– 2.4
1.8– 2.0
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2– 2.2
1.6– 1.8
2.2– 2.4
1.8– 2.0
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2– 2.2
1.6– 1.8
2.2– 2.4
1.8– 2.0
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How can you increase your
heart and lung endurance?
•
Get at least 60 minutes of sustained
moderate to vigorous exercise on most
days.
• Examples: walking/jogging/running,
swimming, jumping rope
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How can you increase your
muscle strength &
endurance?
•
Muscle strength—the most weight you can lift
or the most force you can exert at one time
•
Muscle endurance—the ability of a muscle to
repeatedly exert a force over a period of time
VIDEO
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How can you increase your
muscle strength and Endurance?
•
To determine abdominal muscle strength and
endurance, take the test on next slide
(bent-knee curl-ups)
•
If you score within range given for your age & gender,
abdominal strength & endurance are acceptable.
•
If score not within range, continue to practice until
score is in acceptable range.
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How can you increase your
muscle strength and endurance?
Age
Females
Males
12
20– 35
25– 40
13
25– 40
30– 45
14
25– 40
30– 45
15
25– 40
30– 45
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How can you increase your
muscle strength and endurance?
•
To determine upper body strength & endurance,
take the test on next slide (the time you can hang
from a bar with chin above the bar)
•
Scoring (seconds): If score is within range given for
your age and gender, upper body strength and
endurance is acceptable. If not, continue to practice
static arm hang until score is in acceptable range.
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How can you increase your
muscle strength and endurance?
Age
Females
Males
12
7– 14
7– 14
13
7– 14
12– 20
14
7– 14
12– 20
15
7– 14
12– 20
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How can you increase your
muscle strength and endurance?
• Three basic strengthening exercises
• Push-ups
• Curl-ups
• Step-ups
• Weight training builds muscle strength.
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END OF FIRST SECTION
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How can you improve your
body composition?
•
•
•
Body composition—ratio of body fat to lean
body tissue
It is measured by pinching fold of skin on upper
arm and calf.
Folds are measured with a caliper, and the two
numbers are added together.
VIDEO
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How can you increase your
flexibility?
• Flexibility—ability of body's joints to move
easily through full range of motion
• Flexibility test on next slide
• Warm up.
• Move slowly and smoothly.
• Don’t strain muscles.
• See accompanying slide for scoring.
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How can you increase your
flexibility?
Females
Can reach
beyond toes at
least 1 inch
Cannot reach
toes
Males
Rating
Can reach
beyond toes at
least 1 inch
Acceptable
flexibility
Cannot reach
toes
Low flexibility
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How can you increase your
flexibility?
•
Increase flexibility through regular
stretching, bending, & twisting exercises.
•
•
Move slowly and gently.
Improve flexibility of different muscle
groups gradually.
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What do you need to know to
set fitness goals?
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Activities that will help you reach fitness
goals
•
How certain exercises are done
•
Who can help you get started
•
What equipment to use
•
Exercise safety
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What do you need to know to
set fitness goals?
• Rating Different Activities
• Ratings in chart show benefits of activities done for
30 minutes or more.
Exercise
Flexibility
Muscle Strength
& Endurance
Heart & Lung
Endurance
Handball
High
High
High
Swimming
High
Medium
High
Jogging
Medium
High
High
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What do you need to know to
set fitness goals?
Exercise
Flexibility
Muscle Strength
& Endurance
Heart & Lung
Endurance
Bicycling
Medium
High
High
Tennis
High
Medium
Medium
Brisk walking
Medium
High
High
Slow walking
Low
Medium
Medium
Softball
Medium
Low
Low
Weight training
Low
High
Low
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What can you do every day to
be active?
• Daily life activities (climbing stairs)
• Aerobic exercise
• Sports, recreation, leisure activities
• An activity plan is a written plan that helps you
keep on track and exercise consistently.
• See next slide for sample activity plan.
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What is an activity plan?
PA-772 Blue Lightning 12-Day Calorie Countdown
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What are the three stages of an
exercise workout?
•
Warm-up—low to moderate exercise to prepare
body for more vigorous activity; should last about
10 minutes
• Heartbeat gradually increases, body temperature rises
• Blood flow to muscles increases, making them more
flexible and less prone to injury.
• Begin with gentle aerobic activities.
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What are the three stages of an
exercise workout?
•
Workout should start at comfortable level and
build up gradually.
• Guidelines for starting and increasing workout
program include
• Frequency
• Intensity
• Duration
• Order
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What are the three stages of an
exercise workout?
•
Cool-down—low to moderate exercise to prepare
body to end workout session
• Returns blood circulation & body temperature to
normal
• Continue movements of workout activity but at easier
pace.
• Should last about 10 minutes, including gentle
stretching exercises.
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How can you check your fitness
progress?
•
•
•
•
•
Keep an exercise log or journal.
Improvement in overall fitness should be
observed after four to eight weeks.
If no significant change after eight weeks,
evaluate situation.
Another measure of fitness is resting heartbeat
rate.
Once you reach fitness goals, consider setting
new goals.
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How can you choose the right
activity?
•
Individual sports
• Physical activities you do on your own or
with friend
• Examples: biking, running, walking,
swimming, golf, and skating
• Individual sports more flexible than team
sports
• Disadvantage: finding time & motivation
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How can you choose the right
activity?
•
Team sports
• Organized physical activities with specific
rules
• Groups of people play together against other
groups
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How can you choose the right
activity?
•
Team sports provide
• Excitement of competition
• Support of teammates and coaches
• Opportunity to develop communication
and social skills
• Disadvantage: having a set schedule of
practices and games
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What is sports conditioning?
•
Sports conditioning—regular physical activity
or exercise to strengthen and condition muscles
for a particular sport
VIDEO
•
Eat a balanced, nutritious diet, including enough
water to avoid dehydration
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How can you avoid injury while
exercising or participating in
sports?
•
Practice safe behavior.
• Exercise where and when it's safe.
• Warm up and cool down.
• Practice your sport regularly.
• Learn proper techniques and rules of game.
• Control emotions.
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How can you avoid injury while
exercising or participating in
sports?
•
Use safe equipment.
• Wear appropriate clothing.
• Make yourself visible outdoors.
• In cold weather, dress in layers.
• Wear protective equipment as required.
• Choose shoes carefully.
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How can you avoid injury while
exercising or participating in
sports?
•
Know your limits.
• Listen to your body
• Stop if injured or feeling ill
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What are the harmful effects of
performance-enhancing drugs?
•
Anabolic steroids—drugs that cause muscle
tissue to develop at abnormally fast rate
VIDEO
• Side effects include
• Liver and brain cancers
• Weakening of tendons
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What are the harmful effects of
performance-enhancing drugs?
•
•
•
•
VIDEO
Cardiovascular damage & high blood
pressure
Mental & emotional effects
Severe acne, trembling, bone damage
Facial hair growth in females & breast
development in males
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Next
• Done— The benefits of physical activity
• Next— Body image and weight control
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