CHAPTER 5

Physical Activity

LESSON 1

Physical Activity and Your Health

Organizing Information

Create a concept map

that captures the main

ideas in this lesson.

Builds Strength, Endurance, orFlexibility

Type of Activity

1. Running 1. Endurance

2.

3.

4.

2.

3.

4.

What Is Physical Activity?

It is never too late to participate in regular physical activity.

physical activity Any kind of movement that causes your body to use energy

Health experts recommend that teens get 60 minutes of physical activity daily.

Lifestyle Activities

Chores and outdoor activities are examples of lifestyle activities.

lifestyle activities Physical activities that are part of your day-to-day routine or recreation

Lifestyle activities can become part of a lifelong commitment to fitness.

The Benefits of Physical Activity

When you participate in regular physical activity:

You burn more calories.Your body stores less calories as fat.You reduce the risk of disease.You contribute to physical fitness.

physical fitness The ability to handle everyday physical work and play without becoming tired

The Benefits of Physical Activity

Physical BenefitsPhysical Benefits

• Muscle tone• Heart• Lungs• Bones• Energy

• Muscle tone• Heart• Lungs• Bones• Energy

Mental/EmotionalBenefits

Mental/EmotionalBenefits

• Sleep• Concentration• Dealing with stress• Self-esteem

• Sleep• Concentration• Dealing with stress• Self-esteem

Social BenefitsSocial Benefits

• Friends• Team building• Learning about

other cultures

• Friends• Team building• Learning about

other cultures

Elements of Fitness

To find out how physically fit you are, you would measure these three things:

EnduranceEndurance StaminaStamina StrengthStrength FlexibilityFlexibility

Elements of Fitness

The two kinds of endurance are:

endurance The ability to keep up a physical activity without becoming overly tired

Muscular endurance

Heart and lung endurance

Elements of Fitness

Both kinds of endurance help build stamina.

stamina Your ability to stick with a task or

activity for a long period of time

Elements of Fitness

You build muscle strength by pushing or pulling against a force such as gravity.

strength The ability of your muscles

to exert a force

Elements of Fitness

Flexibility helps prevent injuries. It helps you make body movements like stopping and turning and throwing a ball.

flexibility The ability to move body joints through a full range of motion

Fitness for Life

Fitness is a result of regular ongoing activity.It is never too late to begin to work toward

fitness.Add variety to your fitness routine.Set goals for yourself.

Exercise

One of the best ways to ensure that you get enough physical activity is to exercise.

exercise Planned, structured, repetitive physical activity that improves or maintains physical fitness

Two Types of ExerciseTwo Types of Exercise

AerobicAerobic AnaerobicAnaerobic

LESSON 2

Creating a Personal Fitness Plan

Setting Fitness Goals

Just as you wouldn’t build a house without a blueprint, you wouldn’t start to become physically fit without a plan.

Like any good plan, yours should start with a statement of your goals.

Measuring Your Fitness Level

Once you’ve identified your goals, you will need to test your current fitness level.

Measuring Your Fitness LevelHealthy Fitness Zones for Ages 11 and 12

Test Sex Age 11 Age 12

Curl-upsBoys

Girls

15–28

15–29

18–36

18-32

1-mile run (in minutes and seconds)

Boys

Girls

11:00–8:30

12:00–9:00

10:30–8:00

12:00–9:00

Pull-upsBoys

Girls

1–3

1–2

1–3

1–3

Sit and ReachBoys

Girls

8

10

8

10

Choose Activities

After you know your fitness level, choose the activities that will help you meet your goals.

Will I need apartner or

teammates?

Will I need apartner or

teammates?

Are therespecial skills I’llneed to learn?

Are therespecial skills I’llneed to learn?

Where willI practice?Where willI practice?

How muchtime is

required?

How muchtime is

required?

If it’s a teamsport, is there

a team nearby?

If it’s a teamsport, is there

a team nearby?

How much,if anything,will it cost?

How much,if anything,will it cost?

Will I needspecial

equipment?

Will I needspecial

equipment?

Achieving Your Goals

As you increase the amount of activity in your life, keep the FITT principle in mind.

FITT principle A method for safely increasing aspects of

your workout without injuring yourself

Achieving Your Goals

FF

II

TT

TT

Frequency

Intensity

Time

Type

Creating a Schedule

You should keep a fitness log of your physical activities that lets you keep track of your progress.

Your goal should be to spend 60 minutes a day, four to five days a week, on physical activity.

Creating a Schedule

Fitness Log

Week 1

Aerobic Activity Day Minutes

RunningBasketball

MondayTuesday

3060

Strength Training

Day Minutes

Push-upsSit-ups

MondayTuesday

1010

Checking Your Heart Rate

You should take your resting heart rate before you begin working out.

resting heart rate The number of times your heart beats per minute when you are relaxing

Checking Your Heart Rate

You should take your target heart rate after you have been working out for a while.

target heart rate The level at which your heart and lungs receive the most benefit from a workout

Checking Your Heart Rate

You should take your recovery heart rate after you have finished your workout.

recovery heart rate How quickly your heart rate returns to normal right after exercise is stopped

Warm-Up and Cooldown

A warm-up prevents injuries to muscles, joints, and connective tissue.

warm-up Gentle activity that prepares your body for exercise or sport

The idea of the cooldown is to gradually return your body to its resting state.

cooldown Gentle activity to slow down after exercise