Transcript Physical Activity - Grafton School District

Physical Activity
CHAPTER 5
Physical Activity and Your
Health
LESSON 1
Organizing Information
Create a concept map that
Builds Strength,
Endurance, or
Flexibility
captures the main ideas in 1. Running
1. Endurance
this lesson.
2.
2.
3.
3.
4.
4.
Type of Activity
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 Benefits
•
•
•
•
•
Muscle tone
Heart
Lungs
Bones
Energy
Mental/Emotional
Benefits
•
•
•
•
Sleep
Concentration
Dealing with stress
Self-esteem
Social Benefits
• Friends
• Team building
• Learning about
other cultures
Elements of Fitness
To find out how physically fit you are, you would
measure these three things:
Endurance
Stamina
Strength
Flexibility
Elements of Fitness
The two kinds of endurance are:
Muscular endurance
Heart and lung endurance
endurance The ability to keep up a physical activity
without becoming overly tired
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 Exercise
Aerobic
Anaerobic
Creating a Personal Fitness
Plan
LESSON 2
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 Level
Healthy Fitness Zones for Ages 11 and 12
Test
Curl-ups
1-mile run (in minutes
and seconds)
Pull-ups
Sit and Reach
Sex
Age 11
Age 12
Boys
15–28
18–36
Girls
15–29
18-32
Boys
11:00–8:30
10:30–8:00
Girls
12:00–9:00
12:00–9:00
Boys
1–3
1–3
Girls
1–2
1–3
Boys
8
8
Girls
10
10
Choose Activities
After you know your fitness level, choose the activities
that will help you meet your goals.
Will I need a
partner or
teammates?
Are there
special skills I’ll
need to learn?
How much
time is
required?
Will I need
special
equipment?
If it’s a team
sport, is there
a team nearby?
Where will
I practice?
How much,
if anything,
will it cost?
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
F
Frequency
I
Intensity
T
Time
T
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
Running
Basketball
Strength Training
Push-ups
Sit-ups
Day
Minutes
Monday
Tuesday
30
60
Day
Minutes
Monday
Tuesday
10
10
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