Transcript Physical Activity

Physical Activity
Any form or movement that
causes your body to use
energy
Physical Fitness
Physical activity leads
to physical fitness
Physical fitness – the
ability to carry out
daily tasks easily and
have enough reserve
energy to respond to
unexpected demands
Benefits of Physical Activity
Physical
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Increases energy
Cardiovascular system
Respiratory system
Nervous system – reaction time
Mental/Emotional
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Reduces stress
Helps manage anger
Increases self-confidence
Positive self-concept
Reduces mental fatigue – more oxygen to brain
Social Health
– Builds self-confidence – cope better in social situations
– Opportunity to interact and cooperate with others
– relationships
Level of Physical Activity
(According to the CDC)
35% of teens (1 in 3) do NOT
participate in vigorous activity (20
minutes, 3 times a week)
29% of teens attend daily PE …
1991, 42%
Risks of Physical Inactivity
Sedentary lifestyle – a way of life that involves little
physical activity
– 60+% of US adults don’t engage in recommended activity
– Only 20-24% of Americans get 30 min of exercise 5 days or
more a week
Risks
– Unhealthful weight gain – can lead to non-communicable
diseases (cardiovascular disease, type 2 diabetes, and
cancer)
– Increased risk of osteoporosis – a condition characterized y
a decrease in bone density, producing porous and fragile
bones
– Reduced ability to manage stress
– Less opportunities to meet and form friendships with active
people who value and live a health lifestyle
Instead of…
Taking and elevator or escalator
Playing video or computer games
Getting a ride to a friends’ house
Watching TV or taking a nap
Taking the car through a car wash
Fitting in Activity
At least 60 minutes of moderate
physical activity
– Doesn’t have to be all at once
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 activity
Muscular Strength
– The amount of force a muscle can exert (once)
Muscular Endurance
– The ability of the muscles 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, including muscle,
bone, water, and connective tissue such as ligaments,
cartilage, and tendons
Improving your Fitness
Exercise – purposeful physical activity that is
planned, structured, and repetitive and that
improves or maintains personal fitness
Two categories of exercise
– Aerobic – (oxygen) – 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 20-30 minutes at one time
Examples – running, cycling, swimming, dancing
– Anaerobic – (without oxygen) – intense short bursts of
activity in which the muscles work so hard they produce
energy without using oxygen
Lifting weight
Cardiorespiratory Endurance
Improving
– Aerobic exercises – heart and lungs are
working harder…getting stronger over
time
F – 3-5 times/week
I – Moderate – THR zone – 60-85% of
your max HR
T – 20-60 minutes
T – aerobic activities
Muscular Strength and Endurance
Anaerobic
Lifting Weights
– More weight, less reps – strength
– Less weight, more reps – endurance
F – 2-3 times/week
I – 1-3 sets, 8-12 reps
T – 30 to 60 minutes
T – Resistance training – machines, free
weights, calisthenics
Types of Resistance Exercise
Isometric –uses muscle tension to
improve muscular strength with little or no
movement of the body parts
– Contracting muscles, pushing against a wall
Isotonic – combines muscle contraction
and repeated movement
– Pushups, situps, free weights
Isokinetic – resistance is moved through
an entire range of motion at a controlled
rate of steed
– Stationary bike, treadmill, machine weights
Improving Flexibility
Regular Stretching
F – 2-3 times/week
I – moderate
T – hold 15-30 seconds
T – static and or dynamic
Types of Stretching
Static
– Passive
– Active
– PNF (proprioceptive neuro-muscular)
Dynamic
Improving and Maintaining Bone
Strength
Resistance training
Weight-bearing aerobic activities
Training and Peak Performance
Take care of your body
– Nutrition
– Hydration – taking in fluids so the body functions
properly
– Adequate rest
– Avoid harmful substances
Steroids – quick results, but bad for your health
Supplements – not approved by the FDA
Begin training program
– A program of formalized physical preparation for
involvement in a sport or another physical activity
Safety First
Health screening – “Physical” – before
participating
Using proper safety equipment
Be alert of your surroundings
Know your physical limits, play at your
skill level
Warm up and cool down
Obey rules and restrictions
Practice good sportsmanship
Weather Related Injuries
Hot-weather risks
– Overexertion – overworking the body
Heat exhaustion
– Heat cramps – muscles spasms that result from a
loss of large amounts of salt and water through
perspiration
– Heat stroke – a condition in which the body loses
the ability to rid itself of excessive heat (core body
temperature rises) – can lead to death
Cold-weather risks
– Frostbite – a condition that results when body
tissues become frozen
– Hypothermia – a condition in which body
temperature becomes dangerously low
Planning a Personal Activity
Program
Setting Goals
What do you want to accomplish?
Action Plan – How can you achieve
these goals?
USDA recommends teens get 60
minutes of physical activity every
day
Choosing Activities
Cost
Where you live
Your level of health
Time and Place
Personal Safety
Comprehensive planning
Cross-training
– A variety of physical activities
Important things to remember
Overload – working the body harder
than it is normally worked
Progression – the gradual increase in
overload necessary to achieve higher
levels of fitness
Specificity – particular exercises and
activities improve particular areas of
health-related fitness
Parts of the Program
Warm-up
Workout
Cool-down
Monitoring your Progress
Warm-up
An activity that prepare the muscles
for work
Similar activity, but at a slower pace
Stretching
Workout
FITT formula
– Frequency – How often?
– Intensity – How hard?
– Time – How long?
– Type – What did you do?
Sedentary Activities
seldom
Ex) Watching TV, video
games, computer time
Anaerobic Activities
Flexibility Activities
2-3 days/week
2+ days/week
Ex) resistance activities
Ex) stretching
Aerobic Activities
3-5 days/week
20-60 minutes each
Ex) Running, cycling, playing
basketball
Moderate-Intensity Physical Activities
30 minutes per day
Ex) Walking, climbing stairs, walking your dog,
cleaning
Monitoring Your Progress
Resting Heart Rate – the number of
times your heart beats in one minute
when you are not active
Changes in strength or endurance –
the activity becomes easier
“Maxing out”