Transcript Chapter 4 Warm-Up

Chapter 4 Warm-Up
Make a list of 10 physical activities
that you like to do.
What is Physical Activity?
 Any
form of movement that causes you to
use energy.
 Many forms of physical activity can
improve your level of physical fitness.
 Maintaining a high level of physical fitness
contributes to your sense of total wellbeing.
What are the Benefits?
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P.A. provides health benefits that last a lifetime.
 Physical Health benefits:
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Body Stronger & Increases Energy
Strengthens Heart Muscle = pumps blood more
efficiently. ( Cardiovascular System)
Strengthens your lungs = breathe larger amounts of
air. ( Respiratory System)
Strengthens your nervous system = improves your
reaction time.
More Benefits
 Mental/Emotional
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Reduces stress
Allows you to manage anger and frustration in
healthy ways.
 Social
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Health
health
Builds self-confidence
Provide opportunities for interacting and
cooperating with others.
Regular P.A. and Disease
Prevention
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These health problems are associated with
unhealthful weight gain and a sedentary lifestyle:
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Cardiovascular disease
Type 2 Diabetes
Reduced ability to manage stress
Cancer
Increased Risk of Osteoporosis
Decreased opportunities to meet and form friendships
P.A. and Weight Control
 To
stay within a weight range that is
healthy for you, it is important to develop
good eating habits and be physically
active on a regular basis.
 Metabolism - the process by which your
body gets energy from food.
 When you are P.A., your metabolic rate
rises and your body burns more calories.
Fitting P.A. into your life
 Health
Professionals recommend that
teens have 60 minutes of P.A. every day.
 Many routine and fun activities can be part
of that 60 minutes.
 You should participate in activities you will
enjoy throughout your life.
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Biking, hiking, bowling
Chapter 4 Lesson 2
 For
total fitness, consider these five areas
of health-related fitness:
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Cardiorespiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body composition
• How much of your body is composed of fat, and
everything else. Males <25%, Females <30%
Improving your Fitness
 Two
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categories of exercise:
Aerobic – uses large muscle groups, is
rhythmic in nature, can be maintained
continuously for at least 10 minutes 3x a day
or for 20 minutes at one time.
Anaerobic – Intense short bursts of activity in
which the muscles work so hard they produce
energy without using oxygen.
 Aerobic
exercises improve
cardiorespiratory endurance.
 Anaerobic exercises improve muscular
strength and endurance.
 Regular stretching improves flexibility.
 Eating food rich in calcium and engaging
in resistance training and weight-bearing
aerobic activities can help increase bone
mass, strengthening your skeletal system.
Setting Physical Activity Goals
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The U.S. Dept. of Agriculture recommends 60
minutes of p.a. for teens each day.
 The plan suggests dividing your time with
various types of p.a.
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Moderate-intensity – Walking – 30 min.
Aerobic activities –Running, cycling 20-60 min
Anaerobic activities – push-ups – 2-3 x a wk.
Flexibility activities – Yoga – 2+ a week
Sedentary activities – watching TV, computer –
infrequently.
Choosing Activities

Keep your fitness goal in mind as you plan your
own personal p.a. program.
 Keep these factors in mind:
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Cost
Where you live
Your level of health
Time and place
Personal Safety
Comprehensive planning
Engage in a variety of p.a. to strengthen different
muscle groups (cross-training).
Chapter 4 Warm Up #2
Make a list of Three Fitness Goals
for yourself.
Basics of a P.A. Program
 All
effective fitness programs are based on
these three principles:
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Overload – working the body harder than
normal.
Progression – gradual increase of overload
Specificity – Using particular exercises and
activities to improve particular areas of healthrelated fitness.
continued
 Include
these three basic stages for each
activity:
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Warm-up – prepares your muscles for work.
Work-out – Activity at the highest peak of
performance.
Cool-down – prepares muscles for returning
to a resting state.
• Prevents cramping
Monitoring your progress
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Keep a fitness journal
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List your goals.
Note the frequency, intensity, duration, and type of
each activity.
At the end of 12 weeks, and every 6 weeks after that,
compare the figures to evaluate your progress.
Monitor your Heart Rate
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Resting HR should be between 72-84 bpm.
If below 72, you are considered “good fitness level”.
Training and Peak Performance
 These
strategies will enhance your training
program for any sport or other p.a.:
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Eat nutritious foods.
Drink plenty of fluids, especially water.
• You should drink 1 ounce for every 2 pounds you
weigh.
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Get adequate rest. (8-10 hrs. every night)
Avoid harmful substances – Tobacco, alcohol,
drugs, STEROIDS!
Safety First!
 These
practices will reduce your risk of
injury:
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Visit with your doctor for a physical first!
Use proper safety equipment.
Pay attention to surroundings – players,
spectators too!
Know your limits – Play at your level.
Warm up and cool down each day
continued
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Stay within areas that have been designated for p.a. –
skate parks, bike paths.
Obey rules and restrictions.
Practice good sportsmanship.
If you become injured or ill, tell coach or other
adult immediately!
 Choose the right time and place for activity.
 Always wear the proper equipment for a sport or
activity.
Anabolic Steroids
 Side
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Effects
Increased Risk of Cancer and Heart Disease
Sterility
Skin problems – Acne, Hair Loss
Unusual weight gain or loss
Sexual underdevelopment or dysfunction
Violent, suicidal, or depressive tendencies
 Steroid
use is ILLEGAL without a
prescription.
Weather-Related Risks – Hot
Weather Concerns
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Dehydration – excessive loss of water
Smog – Can damage the lungs
 Overexertion
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– Overworking the body
Heat exhaustion – cold clammy skin,
symptoms of shock
Heat cramps – muscle spasms from loss of
large amounts of salt and water through
sweat.
Heat Stroke – Body loses its ability to rid itself
of excessive heat through perspiration.
Cold Weather Concerns
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Frostbite – Body tissues become frozen.
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Hypothermia – Body temperature becomes
dangerously low, and the body has lost its ability
to warm itself.
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You can avoid this by dressing warmly and covering
exposed skin.
Person becomes disoriented and can lose motor
control.
This requires immediate medical attention.
During any outdoor activity, protect yourself from
sun and wind.
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Wear protective clothing & Use sunscreen and lip
balm.
Minor Injuries
 Can
often be prevented by warming up
fully before activity.
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Muscle cramp – spasm or sudden tightening
of muscle.
Strain – Damage to muscle or tendon.
Sprain – injury to ligaments surrounding a
joint.
• Most common – Ankles
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Use the R.I.C.E. method for treatment
• Rest, Ice, Compression, Elevation
Major Injuries
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If you experience extreme pain, numbness,
disorientation or if you hear a “cracking” sound
during a fall, get medical attention immediately.
 These injuries require medical treatment:
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Fracture – Break in any bone
Dislocation – Bone slips or is forced from its normal
position.
Tendonitis – Tendons are stretched or torn from
overuse.
Concussion – Results from a blow to the head;
causes swelling of the brain and may lead to
unconsciousness or death.