Health Chapter 4

What’s Your Health Status? Dark blue book pg. 73 #’s 1- 10

Read each statement below and respond by writing yes, no, or sometimes for each. Write yes only for items that you practice regularly

Physical Activity and Your Health

Whatever you preference, regular physical activity enhances your health.

Physical Activity – any form of movement that cause the body to use energy.

Physical Fitness – the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.

Benefits to Physical Health Physical activity makes your body stronger,

increases your energy, and improves posture.

Cardiovascular system – physical activity strengthens the heart muscle, allowing it to pump blood more efficiently.

Respiratory System – Physical activity makes the respiratory system work more efficiently by breathing in larger amounts of air.

Nervous System – Physical activity helps you to respond more quickly to stimuli, improving reaction time.

Benefits to Mental/Emotional Health It can help to reduce

stress. Allow you to manage

anger in a healthy way. Help you look and feel

better to increase self-confidence.

Give you a sense of pride and accomplishment in taking care of yourself.

Reduce mental fatigue by bring more oxygen to the brain.

Benefits of Social Health Building self-

confidence which helps you cope better in social situations, such as meeting new people.

Giving you the opportunity to interact and cooperate with others.

Helping you manage stress which can enhance relationships with others.

Risks of Physical Inactivity More that 1 in 3 teens

do NOT participate regularly in vigorous physical activity.

Vigorous physical activity declines significantly during the teen years, from 73% of 9th grades to 61% of 12th graders.

Only 29% of teens attend a daily physical education class.

Risks of Physical Inactivity Sedentary lifestyle –

a way of life that involves little physical activity.

May spend time watching TV, playing video games, or working on the computer rather then being physically active.

This will lead to negative affects on your health.

Risks of Physical Inactivity Diabetes – a disorder

that prevents the body from converting food into energy.

Unhealthful weight gain, which is linked to cardiovascular disease.

Osteoporosis – condition characterized by a decrease in bone density , producing porous and fragile bones.

Approaches to Everyday Activities Instead of…. Playing video or

computer games. Getting a ride to a

friends house. Using a shopping

cart. Watching TV or

taking a nap. Taking the car to

the car wash.

Try… Playing soccer,

basketball, tennis. Walking, skating, or

ride a bike. Carry groceries to

car. Gardening or

mowing the lawn. Wash the car

yourself or for your parents.

Physical Activity and Weight Control Metabolism – the

process by which your body gets energy from food.

Food’s energy is measured in heat units called calories.

When you are physically active your metabolism rises and your body will burn more calories.

Fitting Physical Activity into Your Life Health professionals recommend 60

minutes of physical activity each day. Examples: walking, biking, pick-up

games with friends, hiking, swimming, bowling, golfing, and tennis are just a few examples of activities.

Fitness and You

Elements of Fitness 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 physical activity.

Muscular Strength – the amount of force a muscle can exert.

Muscular Endurance – the ability of the muscle to perform physical tasks over a period of time without becoming fatigued.

Flexibility - the ability to move a body part through a full range of motion.

Body Composition – the ratio of body fat to lean body tissue.

Elements of Fitness Exercise – purposeful

physical activity that is planned, structured, and repetitive and that improves or maintains personal fitness.

Cardiovascular disease in the leading cause of death in the United States.

Having good muscular strength gives you the necessary power to carry out daily tasks without becoming fatigued.

Body Composition Males should have

25% or less body fat. Females should have

30% or less body fat. Carrying too much

weight can lead to cardiovascular problems and places added stress on the skeletal system.

Body composition is measured by skinfold caliper or by hydrostatic weighting.

Types of Physical ActivitiesAerobic Exercise –

any activity that uses large muscle groups, is rhythmic in nature, and can be maintained continuously for a least 20-30 minutes.

Examples: running, cycling, swimming, and dancing.

Types of Physical Activity Anaerobic

Exercise – involves intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen. Improves muscle strength and endurance.

Examples: Running 100 meter dash, lifting weights.

Types of Resistance Exercises Isometric – Improve muscular strength with little or

no movement. Isotonic – Combines muscle contraction and

repeated movements. Isokinetic – Movement through an entire range of

motion at a controlled rate of speed and resistance.

Improving FlexibilityWhen you have

good flexibility, you can bend, turn, and stretch your body.

Regular gentle stretching will help increase joint flexibility.

Improving Bone Strength Resistance training

and weight-bearing aerobic activities that force you to work against gravity, such as walking and climbing stairs can help increase bone mass and strengthen your skeletal system.

During your late twenties or early thirties, bone mass will start to decline.

Planning a Personal Activity Program

Setting Physical Activity Goals The first step is to set realistic goals. Teens should get 60 minutes of

physical activity a day. This can include physical education

classes, playing sports, doing household tasks.

Your school or community may offer programs that provide a variety of fun and healthful physical activities.

Choosing Activities Cost – some activities

require specialized and expensive equipment.

Where you live – you will want to do activities you can do locally without a lot of travel time.

Your level of health – some health conditions have risks that need to be considered when planning physical activities.

Choosing Activities Time and Place –

build your program into your daily routine.

Personal Safety – Avoid exercising in unsafe or hazardous areas.

Comprehensive Planning – select activities that will address all 5 areas of health-related fitness.

Basics of a Physical Activity Program Overload – working the body harder

then it is normally worked. Progression – the gradual increase in

overload necessary to achieve higher levels of fitness.

Specificity –indicates that particular exercises and activities improve particular areas of health-related fitness.

Cross Training – engaging in a variety of physical activities to strengthen different muscle groups.

Basics of a Exercise Program To gain the most

from an exercise program you will want to include three basic steps for each activity.

1. Warm-Up 2. Workout3. Cool-Down

Basics of a Exercise Program Warm-up – an activity

that prepares the muscles for work, is the first stage in any physical activity routine.

Raises you body temperature.

Stretch large muscle groups to increase elasticity and reduce risk of injury.

Allows pulse rate to increase gradually.

A sudden increase places unnecessary strain on the heart and blood vessels.

Basics of a Exercise ProgramWorkout – part

of the exercise program when the activity is performed at its highest peak .

To be effective, the activity needs to follow the F.I.T.T. formula.

F.I.T.T. Formula Frequency – how often you do the activity each week. You should workout at least 3-4 days a week with no

more than 2 days between workouts. Intensity – how hard you workout. Begin slowly to build endurance. You need to reach

overload to had gains in fitness. Time/Duration – how much time you devote to a

session. Aerobic workouts should last for at least 20 – 30 minutes.

Weight training for be longer with 1 –2 minutes between sets.

Type – which activities you select. For maximum health benefits devote 75-80% of the

workout to aerobic activities and 20-25% to anaerobic activities.

Choose activities that you enjoy or you may find it difficult to complete workouts.

Basics of a Exercise ProgramCool-Down – an

activity that prepares the muscles to return to a resting state.

Begin by slowing down activity and stretching for 5 minutes.

Monitoring Your ProgressResting Heart Rate – the number

of times your heart beats in one minute when you are not active.

This can be used to monitor your progress.

Average RHR is between 72 and 84 beats per minute.

As you become more physically fit, your RHR will decrease.

Try to have a RHR below 72.

Training and Safety for Physical Activities

Training and Peak Performance Training Program –

is a program of formalized physical preparation for involvement in a sport or another physical activity.

Consult physical education teacher, coach, or other trusted adults to help you set training goals.

Training and Peak Performance Hydration – taking in

fluids so that the body functions properly.

Muscle respond more quickly, less likely to cramp, and have greater endurance.

Adequate Sleep – to little sleep can disrupt the nervous system, slow reaction time, and cause lack of concentration.

Anabolic Steroids Anabolic Steroids –

synthetic substances that are similar to the male hormone testosterone.

Harmful effects – increased risk of cancer, heart disease, inability to produce children, acne, sexual underdevelopment, violent, and suicidal tendencies

Safety FirstHealth

Screening – a search or check for diseases or disorders that an individual would otherwise not have knowledge of or seek treatment for.

Safety First Use the proper safety equipment for your

chosen activity. Being alert of your surrounding

environment. Playing at your skill level and knowing your

physical limits. Warming up and cooling down before and

after activity. Staying within areas that have been

designated for physical activities. Obey all rules and restrictions. Practicing good sportsmanship.

Personal SafetyWear a helmet

when bicycling, skateboarding, or skating.

Avoid doing activities at night. If you do wear reflective tape.

Proper footwear and clothing is also important.

Weather Related Risks Temperatures can

be extremely high or extremely low.

Factors like wind, humidity, and air pollution can increase your risk of injury.

Also pay attention for weather warning for tornados, thunderstorms, or blizzards.

Hot Weather Risks 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 excess heat through perspiration.

This causes Hyperthermia – a sudden increase in body temperature.

Overexertion – over working the body. This is related to hot weather problems.

Example is heat exhaustion, cold clammy skin, dizziness, headache, shortness of breathe.

Cold Weather Risks Frostbite - a condition

that results when body tissue becomes frozen.

Early signs called frost nip, this is when skin becomes white.

Hypothermia – a condition in which the body temperature becomes dangerously low.

The brain can not function and the body systems begin to shut down.

Cold Weather Risks, Protection Dress in 3 layers1. Pull moisture away from

body.2. Provide insulation.3. To keep wind out. 70% of the body’s heat

is lost through the head.

During cold weather activities start slow and be sure to warm up your muscles.

It is just as important to stay hydrated in cold weather as warm weather.

Protecting yourself from the Sun Sunburn – is the

burning of the outer layers of the skin.

Prolonged exposure to the sun can speed up the skins aging process and increase the risk of developing skin cancer.

The most dangerous hours for UV exposure are from 10:00 am to 4:00 pm.

Protecting yourself from the Sun Cover as must as your

body as possible when outside and wear broad-brimmed hats.

Use sunscreen and lip balm of at least 15 SPF.

Apply sunscreen 30 minutes before going outside and every 2 hours that you are in the sun.

Also put sunscreen on again after swimming.

Minor Injuries Muscle Cramp – is

a spasm or sudden tightening of a muscle.

Strain – a condition resulting from damaging a muscle or tendon.

Sprain – is a injury to the ligament surrounding a joint.

Treatment for Minor Injuries R.I.C.E. Rest - avoid using the

affected joint. Ice – this helps to reduce

swelling. Ice for 20 minutes then remove for 20 minutes.

Compression – light pressure through the use of an elastic bandage can help to reduce swelling.

Elevation – Raise the affect limb above the level of the heart to reduce pain and swelling.

Major Injuries Fracture and

Dislocations – fractures are any break in a bone. Fractures require immobilization to heal. Dislocations are when a bone is forced from it normal position in a joint.

Tendonitis – condition in which the tendons are stretched and torn from overuse.

Concussion – is a result from a blow to the head and can cause swelling of the brain, resulting in unconsciousness or even death.