Physical Activity and FitnessChapter 10

Lesson 1: Becoming Physically Fit

◼ Physical activity is any form of bodily movement that uses up energy.

◼ It is recommended that teens get 60 minutes of physical activity daily.

Why is Physical Activity Important?

▪ There are many benefits to physical activity.▪ Physical Health: gives you more energy,

improves coordination and balance, and burns calories, keeps blood pressure low, less dange of certain diseases

▪ Mental/Emotional: better able to handle stress, higher self-esteem, concentrate better in school

▪ Social Health: meet new people, work with a team

Why is Physical Activity Important? Continued..

◼ Physical activity is linked to physical fitness.◼ Physical fitness is the ability to handle the

physical demands of everyday life without becoming overly tired.

◼ People who are physically fit have enough energy to do what they want and still have energy left in case their body needs it.

◼ You can work to build fitness through exercise.

The 5 Elements of Physical Fitness

◼ Cardiovascular endurance/Heart and Lung endurance

◼ Muscle strength◼ Muscle endurance◼ Flexibility◼ Body composition

Heart and Lung Endurance

◼ Heart and lung endurance is a measure of how efficiently your heart and lungs work when you exercise and how quickly they return to normal when you stop.

◼ Activities that build heart and lung endurance include swimming and cycling.

Muscle Strength and Endurance

◼ Muscle strength is a measure of the most weight you can lift or the most force you can exert at one time.

◼ Muscle endurance is a measure of a muscle’s ability to repeatedly exert a force over a prolonged period of time.

◼ Muscle strength and endurance can be improved with step-ups and push-ups.

Flexibility

◼ Flexibility is the ability of your body’s joints to move easily through a full range of motion.

◼ Flexibility allows you to bend, turn, and stretch.

◼ Gymnasts and dancers need a high level of flexibility.

◼ You can improve flexibility with regular stretching, bending, and twisting exercises.

Body Composition

◼ Body composition is the ratio of body fat to lean body tissue, such as bone, muscle, and fluid.

◼ One of the keys to improving body composition is to eat healthy foods and increase your physical activity.

Lesson 2: Creating Your Fitness Plan

◼ Measuring your fitness level will indicate what areas of fitness you need to improve.

◼ Ways to measure:▪ Flexibility; v-sit, sit and reach▪ Heart and Lung Endurance; mile run▪ Muscle Strength and Endurance; curl-ups,

push-ups, weight lifting

Setting and Reaching Fitness Goals

◼ Once you know how fit you are, you can set fitness goals.

◼ Consider these points when chosing exercises:▪ Personal tastes▪ Requirements▪ Time and place

Creating a Schedule

◼ Be sure to put your plan in writing. This will help you stay on track and stick with your goal.

◼ Remember to start small and work your way up.

◼ Experts say that most of your 60 minutes should be aerobic activity.

Exercise

◼ Exercise is divided into two categories; aerobic and anaerobic.

◼ Aerobic exercise is rhythmic, nonstop, moderate to vigorous activity that requires large amounts of oxygen.

◼ Anaerobic exercise is intense physical activity that requires little oxygen but uses short bursts of energy.

F.I.T.T. Principle

◼ As you progress, adjust each activity using the F.I.T.T. Principle.

◼ The F.I.T.T. Principle is a method for safely increasing aspects of your workout without injuring yourself.▪ Frequency▪ Intensity▪ Time▪ Type

F.I.T.T. Principle continued…

◼ Frequency is how often work different muscle groups.

◼ Intensity refers to how hard you work different muscle groups.

◼ Time is how long you spend per session.◼ Type refers to the type of activity you choose.

A workout should include aerobic and anaerobic exercises.

Lesson 3: Performing at Your Best

◼ Every exercise should begin with a warm-up and end with a cool down.

◼ A warm-up is a period of low to moderate exercise to prepare the body for more vigorous activity.

◼ A cool down is a period of low to moderate exercise to prepare your body to end a workout session.

Monitoring Your Heart Rate

◼ You can tell if you are exercising hard enough by checking your heart rate before, during, and after you workout.

◼ Your resting heart rate is a good measure of overall health.

◼ The number of heartbeats per minute that you should aim for during exercise is your target heart rate.

Target Heart Rate

◼ To calculate your target heart rate, use the equations below:▪ (220-your age) x 0.5= bottom of the range▪ (220- your age) x 0.85= top of the range

◼ Keeping your heart rate in this range as you exercise will help you work hard enough but not too hard.

Recovery Heart Rate

◼ A third measurement is your recovery heart rate.

◼ This is how quickly your heart rate returns to normal right after exercise is stopped.

◼ The higher your fitness level, the faster the drop in heart rate.

Conditioning

◼ Athletes devote many hours off the field to conditioning.

◼ Conditioning is training to get into shape for physical activity or a sport.

◼ Conditioning may also include weight training and other exercises.

◼ Maintaining a healthy diet and getting enough rest is also an important part of conditioning.

Lesson 4: Preventing Sports Injuries

◼ Some sports injuries can be treated at home, while others require medical care.

◼ Each year, 3.5 million children and teens are injured while playing a sport.

◼ Some common sports injuries include:▪ Sprain: an injury to the ligament connecting

bones at a joint.▪ Strain: a stretch or tear in a muscle or a tendon.

Serious Sports Injuries

◼ Fracture: a break in a bone◼ Dislocation: a major injury that happens

when a bone is forced from its normal position within a joint.

◼ Traumatic brain injury: a condition caused by the brain being jarred and striking the inside of the skull. This can be the result of a concussion.

Overuse Injuries

◼ These types of injuries start out small and get worse over time.

◼ Stress fracture: a small fracture caused by repeated strain on a bone.

◼ Tendonitis: painful swelling of a tendon caused by overuse.

Avoiding Injuries

◼ Staying in shape◼ Using the correct sports equipment◼ Avoiding bad weather conditions◼ Knowing your limits◼ Avoid overworking: conditioning too hard or

too often without enough rest between sessions

Weather-Related Risks

◼ Dehydration can be caused by excessive water loss. This can then lead to more serious health problems.

◼ Heat exhaustion is an overheating of the body that can result from dehydration.

◼ Frostbite can occur when the skin is exposed to extreme cold.

◼ Sunburn can occur in both hot and cold weather.

Treating Injuries

◼ When an injury occurs it is important to apply the PRICE formula as soon as possible.

◼ The PRICE formula stands for:▪ Protect; protect the injury by keeping it still▪ Rest; rest the injured part▪ Ice; use an ice pack. This will reduce swelling.▪ Compress; put pressure on the injury to reduce

swelling▪ Elevate; keep the injured part above your heart.

Review Questions

Chapter 10 Review