Physical Activity for Life

What is your health status?    I participate in some form of physical activity every day. Whenever possible, I walk rather than drive or get a ride. My level of physical activity helps me maintain a healthy weight range.    I enjoy a wide variety of physical activities and sports. I participate in aerobic activities such as cycling, swimming, or in-line skating. I follow a nutritious diet; avoid harmful substances such as alcohol, tobacco, and other drugs; and get adequate rest. I do at least 20 minutes of nonstop vigorous exercise a minimum of three times a week.  When I buy athletic equipment, safety is a primary concern.  I take proper precautions to minimize the risk of injury while engaging in physical activity.  I know and follow safety rules for the activities in which I participate.  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.  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 lifethreatening 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. 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  Give two examples of how you can fit physical activity into your life. Fitness and You ELEMENTS OF FITNESS Lesson 2 1. 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. 2. Muscular Strength  The amount of force a muscle can exert. 3. Muscular Endurance  The ability of the muscles to perform physical tasks over a period of time without becoming fatigued. 4. Flexibility  The ability to move a body part through a full range of motion. 5. 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. 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. 2. Repeat at the rate of 24 steps per minute for three minutes. 3. Take your pulse. 4. Find our pulse rate on the chart to evaluate your cardiorespiratory endurance. Results Rating Beats/Minut     85-95 96-105 106-125 126 or more     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       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. 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 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)  Anaerobic Exercise – Intense short bursts of activity in which muscles work so hard that they produce energy without using oxygen.  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 affects your respiratory system by increasing the lungs capacity to hold air. Finding Your Target Heart Range      Find your resting heart rate Subtract your age from 220 (this finds your maximum heart range) Subtract your resting heart rate from you maximum heart rate Multiply the number you arrived in Step 3 by 60 percent and again by 85 percent. Round to the nearest whole number Add your resting heart rate to the numbers you arrived at in Step 4. The resulting totals represent your target heart range. Mr. Folger’s Target Heart Rate        Resting heart rate = 66 beats per minute 220 - 37(my age) = 183 183 – 66 = 117 117 x 0.60 = 70 117 x .85 = 99 70 + 66 = 136 99 + 66 = 165 My target heart range is between 136 and 165. My maximum heart rate is 183. IMPROVING MUSCULAR STRENGTH AND ENDURANCE  3 TYPES OF RESISTANCE TRAINING       Isometric – An activity that uses muscle tension to improve muscular strength with little or no movement of the body part. Example – Pushing against a wall. Isotonic – An activity that combines muscle contraction and repeated movement. Example – Push ups, pull ups, sit ups. 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 Planning a Personal Activity Program Lesson 3 PLANNING A PERSONAL ACTIVITY PROGRAM  SETTING PHYSICAL ACTIVITY GOALS FACTORS IN CHOOSING ACTIVITIES 1. 2. 3. 4. 5. Cost Where you live Your level of health Time and place Personal safety BASICS OF A PHYSICAL ACTIVITY PROGRAM    Overload – Working the body harder than it is normally worked. ( Builds muscular strength and contributes to overall fitness) Progression – Gradual increase in overload necessary to achieve higher levels of fitness. Specificity – Particular exercises and activities improve particular areas of healthrelated fitness. Ex. Resistance training builds muscular strength. BASICS OF A PHYSICAL ACTIVITY PROGRAM    Warm up – An activity that prepares the muscles for work. Workout – The part of the workout when the activity is performed at its highest peak. Cool-down – Activity that prepares the muscles to a resting state. FITT  Frequency – How many times per week  Intensity – How hard you are working  Time - How long your work out  Type – Aerobic/Anaerobic TRAINING AND SAFETY FOR PHYSICAL ACTIVITIES   Training Program - A program of formalized physical preparation for involvement in a sport of another physical activity. Resting heart rate – The number of times your heart beats in one minute when you are not active. Fitness Project  Develop a 8 week fitness program for yourself. The program should consider your overall physical condition at the current time. The program must include: Fitness Project—8 Weeks  Setting a goal using the goal setting guidelines. (p.36)  Use the strategies on page 88 to help determine the activities you want to participate in.  The five elements of fitness. (p.80)  Maximum target heart rate and target heart range for the individual. (You must show your math) (p.84)  Three different types of resistance exercises. (You must identify which category each exercise is in) (p.85)  Include the basics of physical activity program and the FITT formula. (p. 90-91)  Explain what obstacles you may encounter during your fitness program. What strategies are you going to use to over come these obstacles? Training and Safety For Physical Activities Lesson 4 Training and Safety    Training Program —is a program of formalized physical preparation for involvement in a sport or another physical activity. Hydration – Taking in fluids so that the body functions properly. Anabolic Steroids – are synthetic substances that are similar to the male hormone testosterone. SAFETY FIRST Health Screening – A check for diseases or disorders that an individual would otherwise not have knowledge of or seek help for. Personal Safety  1. Use proper equipment   2. Be alert to your surroundings. 3. Play at your skill level and know your limits. Safety First   4. Warm up and cool down after every activity. 5. Stay within areas that have been designated for physical activities.  6. Obey all rules and restrictions.  7. Practice good sportsmanship. Lesson 5 Physical Activity Injuries 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. COLD-WEATHER RISKS   Frostbite – Condition that results when body tissues become frozen. Hypothermia – Condition in which body temperature becomes dangerously low. 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. Apply sunscreen 30 minutes before you go outside. MINOR INJURIES    Muscle Cramp – A spasm or sudden tightening of a muscle. Strain – A condition resulting from damaging a muscle or tendon. 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. Tendonitis – This is a 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. Concussions – 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.