Active and Healthy

Lifestyles

Chapters 1 and 3

VOCABULARY Health Health Triangle Social Health Emotional Health Physical Health Sedentary

Lifestyle Physical Activity

Exercise Aerobic Anaerobic FITT Principle

YOUR HEALTH The positive

choices you make for keeping your body working properly; the absence of disease/illness

Health Triangle Physical

Relates to the body Mental/Emotional

How we think and feel Social

Relationships we have with others such as

family, friends, peers, teachers

Balancing your healthOn the back of your handout create a health triangle for each of the individuals below. Remember if a person is struggling with one or more sides of their triangle it would be shorter than the

others.

1. Clare does not like to eat vegetables or exercise. She never goes to bed before 11pm on school nights. She has some good friends and seems happy.

2. Parker has been feeling sad ever since his dog Jake died a month ago. Jake was older than Parker, and Parker had known Jake his whole life. Parker can’t seem to stop feeling sad.

3. Becky likes to play soccer. She eats healthful foods and gets enough sleep. She feels happy but doesn’t understand why her friends are so whiny. When one of them has a problem they want her to listen but she’d rather be playing soccer.

Sedentary Lifestyle

A way of living that has little or no activity

Increased risk of disease and illness

Weaker immune system

More joint problems

Shortened life span

Physical Activity

Any movement or activity that

requires energy!!

Benefits of Physical Activity

Physical, Emotional, Social Benefitsof physical activity

Physical Reduces the risk of

disease and illness Lowers resting heart

rate Builds up your

immune system

Mental Improves your self-

esteem and self-confidence

Helps manage stress

Social Meet new friends

Improve sportsmanship

Spend time with friends

GUESS WHO? What teacher is a soccer

trainer/coach after school?

What teacher was an All-American Cross Country

runner in college?

What teacher is training to run a marathon?

What teachers work out regularly at home or at a

gym?

EXERCISEActivity that is planned, regular, and designed to improve or maintain your physical fitness level

Types of Exercise

Aerobic Moderate to vigorous

activity that requires oxygen and strengthens the heart and lungs

Examples: Running Biking swimming

Anaerobic Strenuous activity

that builds muscle but does NOT require oxygen

Examples: Weight lifting Pilates gymnastics

Effects of exercise on cognitive performance

Increased ability to concentrate or focus Improved short and long term memory

Ability to understand is increased(reading and comprehension)

FITT PrincipleSet of guidelines applied to each component of

physical fitness to help you reach or maintain an optimum fitness level

FITT Principle

F “frequency” means how often

I “intensity” means how hard

T “time” means how long

T “type” means what kind

How much exercise should

we get?Teens should be active:• 5-7 days per week• 20-60 minutes of moderate

to vigorous activity.

Heart RateResting Heart Rate (RHR)

Your heart rate at rest Best taken first thing in the

morning

Target Heart Rate (THR) Number of heartbeats per

minute that you should aim for during moderate to vigorous aerobic activity.

Exercise between 60-80% of your maximum heart rate

Finding your pulse Use only 2 fingers and

never the thumb. Can be taken in the neck or

wrist When you take your pulse

for 6 seconds multiply by 10 to determine your 1 minute

heart rate.

Components of Physical Fitness

Cardiovascular Endurance

Muscular Strength

Muscular Endurance

Flexibility

Body Composition