Transcript Planning a personal activity program Your Fitness Plan

 Identifying
a specific fitness goal is a good
way to get motivated to get in shape.
 Also consider personal needs, such as your
current level of fitness and resources
available
 Design
exercise program that benefits the
area of focus you wish to strengthen
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Cardio
Upper Strength
Lower Strength
 Factors
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that affect activity chooses
Cost
Where you live
Your schedule
Your fitness level
Your overall health
Personal Safety
 Choose
different types of activity to meet
specific fitness goal.
 Exercise plan include activities such as
walking or biking to school, or playing a
pickup basketball or soccer game with
friends, as well as competitive sports.
 Sedentary activities, or those activities that
do not require physical activity, should be
limited to a small part of your day
 Moderate-Intensity
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Ex include walking, climbing stairs, household
chores or yard work
Count toward your daily dose of physical activity
 Aerobic
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Physical Activities
Activities
Raise your heart rate
Ex include cycling, brisk walking, running,
dancing, in-line skating, cross country skiing and
most team sports
Aim for at least three 20 minute sessions each
week of vigorous aerobic activity
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Strength Training
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Develops muscle tone
Ex include rowing, cross-country skiing, pull-ups and
push ups for arms
Ex include cycling, running and skating for legs
Abdominal muscles can be toned by rowing cycling
and doing abdominal crunches
Aim for two to three sessions each week for at least
twenty minutes
One day off in between sessions
Flexibility Exercises
Include stretching for 10-12 minutes a day. E
 Examples include gymnastics, martial arts, ballet,
pilates, yoga or stretching
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 Specificity
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Choosing the right types of activities to improve
a given element of fitness
Ex, strength training activities will build
muscular strength
 Overload
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Exercising at a level that’s beyond your regular
daily activities
Increasing demands on your body will make it
adapt and grow stronger
 Progression
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Gradually increasing the demands on you body
Try working a little harder or longer during each
session and more often during the week
 Regularity
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Working out on a regular basis
Need at least three balanced workouts a week to
maintain your fitness level
Include different activities to get the
recommended hour of physical activity each day
 Warm-Up
 Workout
 Cool-Down
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Gentle cardiovascular activity that prepares the
muscles for work
Increases blood flow, delivering needed oxygen
and fuel to your muscles
Gradually increases your pulse rate and body
temperature
After warming up, take a few minutes to stretch
Stretching can prepare muscles for activity and
increase flexibility
 The
part of an exercise session when you are
exercising at your highest peak.
 Use the F.I.T.T formula when planning
workouts
 F=Frequency of workouts
 I=Intensity of workouts
 T=Type of Activity
 T=Time (duration) of workouts
 Schedule
at least three exercise sessions a
week
 Give your body time to rest between
workouts
 Include other types of physical activity
during the week to get an hour of activity
each day
 Push
yourself hard enough to create
overload.
 Aerobic activieies,exercise within your target
heart range
 Strength training, you should feel strain on
you muscles not pain
 Vary
activities throughout the week to build
different elements of fitness
 Jog Monday and Wednesday and lift Tuesday
and Thursday
 To
build cardiovascular fitness, keep your
heart rate within your target range for at
least 20 minutes
 Strength training sessions should take 20-30
minutes, while flexibility can be increased in
just 10 minutes of stretching
 Is
the low-level activity that prepares you
body to return to a resting state
 Allows your heart rate, breathing and body
temperature to return to normal gradually
 Reduces strain on your hear and helps
prevent muscle soreness
 Should include five to ten minutes of gentle
activity
 Good time for stretching
 Rewards
of sticking to a physical activity
program is seeing you level of fitness
improve over time
 Fitness journal can help you track you
progress
 What
activity might you choose if your fitness goals
are to increase cardio respiratory endurance and to
strengthen your leg and abdominal muscles? How
might increasing your flexibility help you achieve
these fitness goals?
 Write
a short story about a teen who designs and
begins a fitness plan. List three fitness goals for this
teen. Describe the types of activities the teen has
chosen
 Screening
before beginning a physical activity
program can identify diseases and disorders that
could make it unsafe to participate in some
activities
 If you become ill or injured during a physical
activity, get help immediately
 Use
the correct safety equipment
 Pay attention to other people, objects and
weather
 Play or exercise at your skill level and know
your limits
 Warm up before exercise and cool down
 Stay within the areas designated for a given
activity
 Obey all rules and restrictions
 Practice good sportsmanship
 Correct
equipment can prevent injury
 Guidelines
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Wear well-fitting athletic shoes that are designed
for your activity. Wear socks, comfortable
clothing
For cycling, always wear a helmet. Use front and
rear reflectors . Wear light colored clothing
Skating, wear helmet, knee and elbow pads,
gloves, wrist guards
Contact sports, males wear a cup to protect
groin. Non contact sport they should wear
athletic supporter. Female players should wear
sport bras
 Check
weather and avoid exercising outside
during extreme weather, such as
thunderstorms or blizzards
Layer clothing to keep warm
 Remove layers as you warm up, or add more
clothing if temperature drop
Follow these tips for cold weather
-warm up and cool down, even in cold weather
-drink plenty of fluids. Cold air can lead to
dehydration
-cover your nose and mouth to prevent breathing
cold, dry air.
-if you have asthma talk with your doctor before
joining
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 Frostbite
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Damage to the skin and tissues caused by
extreme cold
Skin becomes pale, hard, and numb
Treating frostbit, go to warm place and thaw the
affected area with warm (not hot) water
If frostbite is severe or does not respond seek
medical help
 Hypothermia
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Dangerously low body temperature
Causes drowsiness, weakness and confusion.
Breathing a heart rate slow down, followed by
shock and heart failure
Requires emergency medical help
Try to warm the victim until help arrives
 Heavy
sweating can lead to dehydration,
excessive loss of water from the body
 Drinking fluids before, during and after
physical activity can prevent dehydration
 May need to replace sodium, chloride, and
potassium
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Sports drinks will replace these elements
 Overexertion
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Over working the body.
Can cause heat exhaustion
 Heat
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exhaustion
Form of physical stress on the body caused by
over heating
Symptoms include heavy sweating, cold, clammy
skin, dizziness, confusion, or fainting, weak,
rapid pulse, cramps, shortness of breath or
nausea or vomiting
Recovery: rest in shady are, douse yourself in
cold water and fan your skin.
 Heatstroke
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Dangerous condition in which the body loses its
ability to cool itself through perspiration
Can cause sudden death
Call for medical help if you see symptoms
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lead to:
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Windburn
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Sunburn
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Skin Cancer
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Eye Damage
 Irritation
of the skin. Skins protective oil
layer stripped away, leaving it red, dry and
sore. Keep skin covered and wear lip balm to
reduce risk. Rub lotion on it to reduce pain
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Burning of the skin’s outer layer. Mild sun burn, skin
red and painful. Severe sunburn can cause blistering
and swelling. Cool and moisturize the discomfort.
Wear protective clothing. Use sunscreen of 15 and
reapply often. Avoid exercising outside when the sun’s
rays are most intense
 Repeated
or prolonged sun exposure
 Sunscreens provide protection by blocking
UVA, or ultraviolet A, rays, which lead to skin
cancer
 Exposure
to ultraviolet (UV) rays. W
 Wear sunglasses, a wide-brimmed hat in the
summer
 UV-absorbing goggles during winter months
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Minor Injuries
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Blisters
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Muscle Cramps
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Fluid filled bumps
Cover blister area, leave blisters intact and let them heal
Well-fitting shoes prevent blisters
Sudden and sometimes painful contractions of the
muscle
Occur when muscles are tired, overworked or dehydrated
Stretching muscle can relieve cramps
Strains
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Over stretching and tearing a muscle
Warm up before exercise to reduce risk
Symptoms are pain, swelling and difficulty moving affect
muscle
Use P.R.I.C.E procedure to treat strain
P=protect affected are with bandage or sling to
prevent further injury
 R=rest the muscle or joint. Keep pressure off
injured are
 I=ice the affected are for 10-15 minutes, three
times a day. Do not apply ice directly to skin
 C=compress the affected are to reduce swelling.
Ace bandage makes a good compress. Not so
tightly to reduce circulation
 E=elevate the injured area to keep swelling
down. Raise above the level of heart
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Fractures
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Dislocation
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Broken bones, cause severe pain, swelling, bruising, or
bleeding
Do not move victim, seek medical help
Bone pops out of its normal position in joint
Joint will be painful and may appear misshapen
Call for help immediately
Concussion
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Injury to the brain can result in a severe headache,
unconsciousness, or memory loss
Severe concussion can cause memory loss
Signs of brain damage include vomiting, confusion,
seizures or weakness on one side of body.
Seek medical help if signs appear
 Design
a poster that illustrates the risks of sun and
wind exposure
 Include strategies for protecting yourself from
these risk
 Write
a script for a one-minute public service
announcement summarizing the importance of using
the correct sports equipment
 Your announcement should briefly describe the risks
of injury
 Suppose
you are playing Frisbee with some friends
and one of them falls and injures his ankle. How do
you deal with the injury?