Physical Activity and your Health

Chapter 4

Physical Activity- any form of movement that causes your body to use energyPhysical Fitness- the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.

Benefits to Physical Health

Cardiovascular System- strengthens the heart muscle, allowing it to pump more efficientlyRespiratory System- works more efficiently-you can breathe larger amounts of air, and the muscles used in respiration don’t tire as quickly. Nervous System- respond more quickly to stimuli a.k.a. improve your reaction time.

Benefits to Mental/Emotional Health

Manage anger/ frustration in a positive wayImprove your moodIncrease self-confidence (Look good, feel good)Positive self concept, sense of pride and accomplishmentReduce mental fatigue“Can do” spirit

Benefits to Social Health

Helps build and maintain friendshipsMotivate each otherCope better in social situationsOpportunities to meet and interact with new people

Risks of Physical Inactivity

More than one in three teens do not participate regularly in vigorous physical activity (that is for at least 20 min. three days/week).Regular participation in vigorous physical activity declines significantly during the teen years, from 73 percent of ninth graders to 61 percent of 12th graders Only 29 percent of teens attend a daily physcialeducation class- a serious decline from 42 percent in 1991.

Sedentary Lifestyle

Way of life that involves little physical activity– Watching TV– Playing video games– Working on the computer

Sedentary Lifestyle cont.

Unhealthful weight gainCardiovascular disease (leading cause of death among Americans)Type-2 diabetesIncreased chance of cancerIncreased chance of osteoporosis- decrease in bone density, producing porous and fragile bonesDecreased opportunities to meet and form friendships

Physical Activity and Weight Control

Metabolism- process by which your body gets energy from foodPhysical activity raises your metabolism which ignites your furnace burn more food (calories)Physical activity can keep this furnace burning for hours after the activity is over.

5 Elements of Fitness

Cardio respiratory SystemMuscular StrengthMuscular EnduranceFlexibilityBody Composition

Cardio Respiratory System

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

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 though 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

Aerobic Exercise

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 for 20 to 30 minutes at one time.– Jogging– Biking– Swimming– Jumping Rope

Anaerobic exercise

Intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen– Running sprints– Lifting Weights

Increase Bone mass and strengthen your skeletal system

Physical Activity Pyramid

Factors to Consider when choosing an activity

CostWhere you liveYour level of healthTime and PlacePersonal Safety

Principles of a Physical Activity Program

Overload- working the body harder than it is normally worked

– More sets or more reps

Progression- gradual increase in overload necessary to achieve higher levels of fitness

– Increase load as activity becomes easier

Specificity- particular exercises and activities improve particular areas of health-related fitness

– Resistance training or aerobic training

Principles of a Physical Activity Program cont.

Warm-up- an activity that prepares the muscle for work– Increase heart rate– Slowly stretch large muscles– Warming up too fast can cause to much of a

strain on the heart and blood vassals

The Workout

The part of the exercise program when the activity is performed at its highest peakShould follow the F.I.T.T. formula

The F.I.T.T. Formula

Frequency- how often you do activity each week– 3 – 4 times each week with only 1-2 days

between each workout– To maintain current fitness level you should

workout three times/week

The F.I.T.T. Formula cont.

Intensity- how hard you work at the activity per session– Begin slowly to build endurance– Start with a light weight and build to heavier

weights

The F.I.T.T. Formula cont.

Time/duration- how much time you devote to a session– Work within your heart rate for 20 to 30 minutes– Should spend no more that 90 minutes strength

training

The F.I.T.T. Formula cont.

Type- which activities you select– To maximize health benefits devote 75 to 80

percent of your workout time to aerobic activity and 20 to 25 percent to anaerobic activity

The Cool-Down

Activity that prepares the muscle to return to a resting state

Resting Heart Rate

The number of times your heart beats in one minute when you are not active. – A person of average fitness has a resting heart

rate of about 72 to 84 beats/minute– Resting bpm of less than 72 indicates a good

fitness level

Training and Peak Performance

Eat nutritious foodsDrink plenty of fluids (water) hydration-taking in fluidsGet adequate rest (8 to 10 hours)Avoids tobacco, alcohol and other drugs

Training Program

A program of formalized physical preparation for involvement in a sport or another physical activity– Consult PE teacher, coach or trusted adult to help

set up your training goals

Anabolic Steroids

Synthetic substances that are similar to the male hormone testosterone

Steroid facts

Increased risk of cancer and heart diseaseSterilityAcneHair lossUnusual weight gain or lossSexual underdevelopment and dysfunctionViolent, suicidal or depressive tendencies

Nutritional Supplements

Non food substances that contain one or more nutrients that the body needs, such as vitamins or minerals– Multivitamins– Protein powders and bars– Creatine– Glucosomine– Fish oils

Safety First!

Health Screening- search or check for diseases or disorders that an individual would otherwise not have knowledge of or seek help for.

Weather related risks

Hot weather related risks

Two concerns are dehydration and poor air qualityOverexertion- overworking the body– Cold, clammy skin. Dizziness, head ache,

shortness of breath and nausea

Hot-weather risks cont.

Heat cramps- muscle spasms that result from a loss of large amounts of salt and water through perspirationHeatstroke- condition in which the body loses the ability to rid itself of excessive heat through perspiration

Cold Weather Health Risks

Dress in 3 layers– 1st layer- pull moisture and perspiration away

from the body– 2nd layer- provide insulation– 3rd layer- coated nylon wind shell to keep warmth

in and water and wind out– Wear a hat!!! 70% of body heat loss is through the

head

Cold Weather Risks cont.

Frostbite- condition that results when body tissues become frozenWarning signs– Whitening of the skin of the toes, fingers, nose or

ears– Lack of feeling in any exposed area

Cold Weather Risks cont.

Hypothermia- condition in which body temperature becomes dangerously low– Prolonged exposure to the wind or rain– Brain cannot function and person loses motor

control– Body systems begin to shut down– Shivering is a symptom

Sun Exposure

Speeds up skin’s aging process and increases risk of skin cancerMost dangerous hours for UV exposure are from 10 a.m. to 4 p.m.– Cover as much of your body as possible – Wear sunscreen and lip balm with at least a 15

spf– Apply 30 minutes before you go outside. Reapply

every two hours

Minor Injuries

Muscle cramp- a spasm or sudden tightening of a muscle– Muscle is tired, overworked or dehydrated

Strain- damaged muscle or tendonSprain- injury to the ligament surrounding a joint

Major Injuries

Fractures and Dislocations- any break in the boneTendonitis- tendons are stretched or torn from overuseConcussions- blows to the head that result in swelling of the brain.

Treatment for Minor Injuries; R.I.C.E.

Rest- avoid using the muscle or joint

Ice- reduces pain and swelling. Ice for 20 minutes on, 20 min off, and then 20 min on again. Repeat every 3 hours

Compression- light pressure through the use of an elastic bandage can help reduce swelling

Elevate- raise limb above the level of the heart can reduce pain and swelling, especially at night