Chapter 4: Physical Activity and Your Health
TERMS TO KNOW: physical activity, physical fitness, sedentary lifestyle, osteoporosis, metabolism, cardio respiratory endurance, muscular strength, muscular endurance, flexibility, body composition, exercise, aerobic exercise, anaerobic exercise, overload, progression, specifity, warm-up, workout, F.I.T.T., cool-down, resting heart rate, training program, hydration, anabolic steroids, heath screening, overexertion, heat cramps, heatstroke, frostbite, hypothermia, muscle cramp, strain, sprain.
I. What is Physical Activity?
A. Any Form of movement that causes your body to use energy.
B. Types of activity that improve health:
1. physical fitness - ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.
2. endurance training
3. weight training
4. cross training
II. Benefits of Physical Activity
A. Systems that benefit from physical activity
1. cardiovascular system - strengthens the heart muscle, and allows it to pump more blood more efficiently
2. respiratory system - works more efficiently - breath larger amounts of air, and the muscles used in respiration don't tire as fast
3. nervous system - respond more quickly to stimuli, improved reaction time.
B. Benefits to mental/ emotional health
1. reduces stress
2. mental alertness
3. improved self esteem
C. Benefits to social health
1. self confidence
2. looks better
3. feel better
4. social interaction with others
III. Physical Activity and Disease Prevention
A. Physical activity benefits your immune system
B. Get sick less
C. Sedentary lifestyle can lead to health problems
1. cardiovascular disease
2. diabetes
3. cancer
4. osteoporosis
5. stress
6. obesity
IV. Physical Activity and Weight Control
A. Healthy Weight Range
1. Varies according to level of activity
2. based on an average level of fitness
3. does not reflect a person who is in training
B. Being physically active
1. increased metabolism (burn more calories)
2. increases appetite
3. increase lean body mass
4. reduces bad weight (fat)
5. more calories burned = weight loss/ weight management
V. Fitting physical activity into your day
A. teenagers need at least 60 minutes of activity per day
1. walk instead of ride
2. stairs instead of elevator
3. activity instead of playing computer games/ TV
B. Adults need to fit activity in before lunch/ after work - 20-30 minutes
C. Benefits:
1. sleep better
2. more energy at work
3. more alert
4. better attitude
D. Teenagers and adults should choose activities that can be performed throughout their lifetime
VI. Elements of Fitness
A. Five areas of health- related fitness
1. 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
I. What is Physical Activity?
A. Any Form of movement that causes your body to use energy.
B. Types of activity that improve health:
1. physical fitness - ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.
2. endurance training
3. weight training
4. cross training
II. Benefits of Physical Activity
A. Systems that benefit from physical activity
1. cardiovascular system - strengthens the heart muscle, and allows it to pump more blood more efficiently
2. respiratory system - works more efficiently - breath larger amounts of air, and the muscles used in respiration don't tire as fast
3. nervous system - respond more quickly to stimuli, improved reaction time.
B. Benefits to mental/ emotional health
1. reduces stress
2. mental alertness
3. improved self esteem
C. Benefits to social health
1. self confidence
2. looks better
3. feel better
4. social interaction with others
III. Physical Activity and Disease Prevention
A. Physical activity benefits your immune system
B. Get sick less
C. Sedentary lifestyle can lead to health problems
1. cardiovascular disease
2. diabetes
3. cancer
4. osteoporosis
5. stress
6. obesity
IV. Physical Activity and Weight Control
A. Healthy Weight Range
1. Varies according to level of activity
2. based on an average level of fitness
3. does not reflect a person who is in training
B. Being physically active
1. increased metabolism (burn more calories)
2. increases appetite
3. increase lean body mass
4. reduces bad weight (fat)
5. more calories burned = weight loss/ weight management
V. Fitting physical activity into your day
A. teenagers need at least 60 minutes of activity per day
1. walk instead of ride
2. stairs instead of elevator
3. activity instead of playing computer games/ TV
B. Adults need to fit activity in before lunch/ after work - 20-30 minutes
C. Benefits:
1. sleep better
2. more energy at work
3. more alert
4. better attitude
D. Teenagers and adults should choose activities that can be performed throughout their lifetime
VI. Elements of Fitness
A. Five areas of health- related fitness
1. 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
2. Muscular Strength - amount of force a muscle can exert
3. Muscular Endurance - the ability of the muscles to perform physical tasks over a period of time without becoming fatigued
4. Flexibility - the ability to move a body part through a full range.
4. Flexibility - the ability to move a body part through a full range.
5. body composition - the ratio of body fat to lean body tissue, including muscle, bone, water, and connective tissue such as ligaments, cartilage, and
tendons
a. males - 25%
b. females - 30%
VII. Improving Fitness
A. Two categories of exercise
1. aerobic - sustained activity that uses oxygen
2. anaerobic - short intense activity uses little oxygen
B. Flexibility - regular stretching improves muscle and joint health
C. Nutrition - eating a well balanced low fat diet
1. maintains healthy weight
2. provides body with energy
3. provides nutrients/ vitamins necessary for all bodily functions
VIII. Setting Goals/ Planning
A. Exercise Plans
1. moderate - walking (30 min/day)
2. aerobic - cycling, eliptical, jogging (20-60 min/day)
3. anaerobic - weight training, push-ups, sit-ups 2 to 3 days/week
4. flexibility - stretching all parts of the body 3 to 7 days/ week
5. cross-training - engaging a variety of exercise plans that target specific areas of fitness
B. Factors to consider in your plan
1. Cost 4. time available
2. where you live 5. safety
3. level of health 6. location
C. Principles of training
1. overload - working beyond normal level
2. progression - gradually increasing intensity level
3. specificity - targeting specific parts of the body
tendons
a. males - 25%
b. females - 30%
VII. Improving Fitness
A. Two categories of exercise
1. aerobic - sustained activity that uses oxygen
2. anaerobic - short intense activity uses little oxygen
B. Flexibility - regular stretching improves muscle and joint health
C. Nutrition - eating a well balanced low fat diet
1. maintains healthy weight
2. provides body with energy
3. provides nutrients/ vitamins necessary for all bodily functions
VIII. Setting Goals/ Planning
A. Exercise Plans
1. moderate - walking (30 min/day)
2. aerobic - cycling, eliptical, jogging (20-60 min/day)
3. anaerobic - weight training, push-ups, sit-ups 2 to 3 days/week
4. flexibility - stretching all parts of the body 3 to 7 days/ week
5. cross-training - engaging a variety of exercise plans that target specific areas of fitness
B. Factors to consider in your plan
1. Cost 4. time available
2. where you live 5. safety
3. level of health 6. location
C. Principles of training
1. overload - working beyond normal level
2. progression - gradually increasing intensity level
3. specificity - targeting specific parts of the body
D. Workout Stages 1. warm-up - activity that prepares for the muscles for work, is the first stage in any physical activity routine
2. work-out - part of an exercise program when the activity is performed at its highest peak
A. Frequency - the amount of times you work out during a week
B. Intensity - how hard you work out
C. Time/ Duration - how long you work out
D. Type - aerobic, anaerobic
3. cool-down - activity that prepares the muscles to return to a resting state.
XI. Monitoring Progress
A. Journal
1. goals
2. list activity
3. improvement
B. Heart Rate
1. resting heart rate - number of times your heart beats in one minute when your not active
2. target heart rate - level you want to workout at for improvement in fitness level
3. Formula: age X 220 = maximum heart rate (MHR)
MHR X .60 = low level heart rate to exercise
MHR X .80 = high level heart rate to exercise
X. Training and safety for Physical Activities
A. Training and Peak Performance
1. Training Program - a program of formalized physical preparation for involvement in a sport or another physical activity
***consult physician or health care professional to help set up goals***
2. Nutrition and Hydration - the way you eat and drink is important in any training program. Food provides energy necessary for performance
Hydration is taking in fluids so that the body functions properly.
3. Adequate Rest - on average a teen needs 8 - 10 hours of sleep every night to function at their best
4. Avoiding Harmful substances - such as tobacco, alcohol, anabolic steroids, and other drugs
a. Ananbolic Steroids - synthetic substances that are similar to the male hormone testosterone
b. Nutritional supplements - nonfood substances that contain one or more nutrients that the body needs, such as vitamins or minerals
the best way to get nutrients is from food
B. Safety
1. Health Screening - a search or check for disease or disorders that an individual would otherwise not have knowledge of or seek help for
2. Addititional Safety concerns:
a. proper safety equipment
b. alert to surrounding environment, such as players and spectators
c. playing at your individual skill level and knowing your physical limitations
d. warming up and cooling down
e. staying within areas designated for physical activities, ie....skate parks, bicycle paths
f. obeying all rules and restrictions
g. good sportsmanship
XI. Physical Activity Injuries
A. Weather-Related Risks
1. HOT Weather Risks
a. overexertion - overworking the body. symptoms include cold clammy skin symptoms of shock, dizziness, headache, shortness of breath and
nausea
b. heat cramps - muscle spasms that result from a loss of large amounts of salt and water through perspiration
c. heatstroke - a condition in which the body loses the ability to rid itself of excessive heat through perspiration. this causes hyperthermia,
increased body temperature, difficulty breathing,
2. COLD Weather Risks
a. Frostbite - results when the body tissues become frozen.
b. Hypothermia - the body temperature becomes dangerously low.
2. work-out - part of an exercise program when the activity is performed at its highest peak
A. Frequency - the amount of times you work out during a week
B. Intensity - how hard you work out
C. Time/ Duration - how long you work out
D. Type - aerobic, anaerobic
3. cool-down - activity that prepares the muscles to return to a resting state.
XI. Monitoring Progress
A. Journal
1. goals
2. list activity
3. improvement
B. Heart Rate
1. resting heart rate - number of times your heart beats in one minute when your not active
2. target heart rate - level you want to workout at for improvement in fitness level
3. Formula: age X 220 = maximum heart rate (MHR)
MHR X .60 = low level heart rate to exercise
MHR X .80 = high level heart rate to exercise
X. Training and safety for Physical Activities
A. Training and Peak Performance
1. Training Program - a program of formalized physical preparation for involvement in a sport or another physical activity
***consult physician or health care professional to help set up goals***
2. Nutrition and Hydration - the way you eat and drink is important in any training program. Food provides energy necessary for performance
Hydration is taking in fluids so that the body functions properly.
3. Adequate Rest - on average a teen needs 8 - 10 hours of sleep every night to function at their best
4. Avoiding Harmful substances - such as tobacco, alcohol, anabolic steroids, and other drugs
a. Ananbolic Steroids - synthetic substances that are similar to the male hormone testosterone
b. Nutritional supplements - nonfood substances that contain one or more nutrients that the body needs, such as vitamins or minerals
the best way to get nutrients is from food
B. Safety
1. Health Screening - a search or check for disease or disorders that an individual would otherwise not have knowledge of or seek help for
2. Addititional Safety concerns:
a. proper safety equipment
b. alert to surrounding environment, such as players and spectators
c. playing at your individual skill level and knowing your physical limitations
d. warming up and cooling down
e. staying within areas designated for physical activities, ie....skate parks, bicycle paths
f. obeying all rules and restrictions
g. good sportsmanship
XI. Physical Activity Injuries
A. Weather-Related Risks
1. HOT Weather Risks
a. overexertion - overworking the body. symptoms include cold clammy skin symptoms of shock, dizziness, headache, shortness of breath and
nausea
b. heat cramps - muscle spasms that result from a loss of large amounts of salt and water through perspiration
c. heatstroke - a condition in which the body loses the ability to rid itself of excessive heat through perspiration. this causes hyperthermia,
increased body temperature, difficulty breathing,
2. COLD Weather Risks
a. Frostbite - results when the body tissues become frozen.
b. Hypothermia - the body temperature becomes dangerously low.
C. Minor Injuries
1. muscle cramp - spasm or sudden tightening of a muscle. happens when a muscle is tired, overworked, or dehydrated
2. strain - damaging a muscle or tendon
3. sprain - injury to ligament surrounding a joint
4. Treatment = RICE
1. muscle cramp - spasm or sudden tightening of a muscle. happens when a muscle is tired, overworked, or dehydrated
2. strain - damaging a muscle or tendon
3. sprain - injury to ligament surrounding a joint
4. Treatment = RICE
D. Major Injuries - extreme pain, numbness, disorientation or hearing or a "cracking" or "popping" sound during a fall may be a indicator of a major injury
1. Fractures and dislocations
2. Tendonitis - a condition in which the tendons (connects muscle to bone) are stretched or torn from overuse
3. Concussions - blows to the head and can cause swelling of the brain, resulting in unconsciousness or even death
1. Fractures and dislocations
2. Tendonitis - a condition in which the tendons (connects muscle to bone) are stretched or torn from overuse
3. Concussions - blows to the head and can cause swelling of the brain, resulting in unconsciousness or even death