what is your health status? read each of the ten statements. answer yes, no, or sometimes for each...

What is your health status?

Read each of the ten statements. Answer yes, no, or sometimes for each item. Write yes only for the

items you practice regularly.

CHAPTER 4 – PHYSICAL ACTIVITY FOR YOUR LIFE

1. I participate in some form of physical activity every day.

2. Whenever possible, I walk rather than drive or get a ride.

3. My level of physical activity helps me maintain a healthy weight range.


4. I enjoy a wide variety of physical activities and sports.

5. I participate in aerobic activities such as cycling, swimming, or in-line skating.

6. I follow a nutritious diet; avoid harmful substances such as alcohol, tobacco, and other drugs; and get adequate rest.


7. I do at least 20 minutes of nonstop vigorous exercise a minimum of three times a week.

8. When I buy athletic equipment, safety is a primary concern.

9. I take proper precautions to minimize the risk of injury while engaging in physical activity.

10. I know and follow safety rules for the activities in which I participate.


Lesson 1

WHAT IS PHYSICAL ACTIVITY ? Physical Activity – Any

form of movement that causes your body to use energy.

Physical Fitness – The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.

WHAT ARE THE BENEFITS OF

PHYSICAL ACTIVITY?

Benefits to Physical Health: Cardiovascular System - Regular physical

activity strengthens the heart muscle, allowing it to pump more blood efficiently.

Respiratory System – When you engage in physical activity, your respiratory system begins to work more efficiently - you can breathe larger amounts of air, and the muscles used in respiration don’t tire as quickly.

Nervous System – By helping you respond more quickly to stimuli, physical activity can improve your reaction time. Example = Driving.

BENEFITS TO MENTAL/EMOTIONAL

HEALTH Helps you look and feel better, which can

increase your self confidence.

Contributes to a positive self-concept by giving you a sense of pride and accomplishment in taking care of yourself.

Reduces mental fatigue by bringing more oxygen to the brain. This improves your concentration, allowing you to think more clearly and work more productively.

Gives you a can-do spirit when faced with challenges.

BENEFITS TO SOCIAL HEALTH Builds self confidence, which helps

you cope better in social situations, such as when you meet new people.

Gives you the opportunity to interact and cooperate with others.

Helps you manage stress, which can enhance your relationships with others.

RISKS OF PHYSICAL INACTIVITY

More than one in three teens (35 %) do not participate regularly in vigorous physical activity.

Regular participation in vigorous physical activity declines significantly during the teen years.

A reduced ability to manage stress.

Only 29% of teens attend a daily physical education class –a serious decline from 42% in 1991.

Unhealthful weight gain, which is linked to several potentially life-threatening conditions, including cardiovascular disease, type 2 diabetes, and cancer.

Decreased opportunities to meet and form friendships with active people who value and live a healthy lifestyle.

RISKS OF PHYSICAL INACTIVITY continued

Definitions Sedentary Lifestyle

– A way of life that involves little physical activity.

Diabetes – A serious disorder

that prevents the body from converting food into energy.

Osteoporosis – A condition

characterized by a decrease in bone density, producing porous and fragile bones.

APPROACHES TO EVERYDAY ACTIVITIES

Instead of… Try…

• Taking the elevator or escalator

• Taking the stairs

• Playing video or computer games

• Playing soccer, basketball, or

tennis

• Getting a ride to a friend's house

• Walking, skating, or riding

your bike there

• Using a shopping cart • Carrying groceries to the car

• Watching TV or taking a nap

• Gardening or mowing the lawn

• Taking the car through a car wash

• Washing the car yourself

PHYSICAL ACTIVITY AND WEIGHT CONTROL

Metabolism - The process by which your body gets energy from food.

When you are physically active, your metabolic rate rises and your body burns more calories than when it is at rest.

FITTING PHYSICAL ACTIVITY INTO YOUR LIFE

Health professionals recommend that teens incorporate 60 minutes of moderate physical activity into their daily lives.

Sound too difficult???

Give two examples of how you can fit physical activity into your life.

Fitness and You

LESSON TWO

1. Cardiorespiratory Endurance2. Muscular Strength3. Muscular Endurance4. Flexibility5. Body Composition

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.

ELEMENTS OF FITNESS

Cardiorespiratory Endurance Examples

Running Cross Country Skiing Bicycling Elliptical Trainer Swimming Step Aerobics Rowing Kickboxing Walking Jumping Rope

Muscular Strength and Endurance Muscular Strength - The amount of

force a muscle can exert. Activities involve lifting, pushing, and jumping.

Muscular Endurance - The ability of the muscles to perform physical tasks over a period of time without becoming fatigued. Activities are repeated.

Muscular Strength and Endurance Examples

Body-weight exercises use the weight of your body as resistance. Exercises such as push-ups, sit-ups, jumping jacks, chin-ups, and leg lifts are well suited for this type of program. The advantage is that you can perform these exercises just about anywhere without the need for equipment. The disadvantages are that it is difficult to increase the resistance easily and target specific muscle groups.


Machine-weight exercises allow you to control resistance as well as isolate specific muscles. The disadvantage is that you need special equipment.


Free-weight exercises allow you to control resistance, isolate specific muscles, and improve your muscle balance using (at a minimum) a bench and/or some weights. The disadvantage is that the risk of injury is higher than with machine-weights since the resistance is not mechanically supported.

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.

MEASURING CARDIORESPIRATORY

ENDURANCE

CARDIORESPIRATORY ENDURANCE STEP TEST

1. Use a sturdy bench about 12 inches high. Fully extending each leg as you step up, step up with your right foot and then with your left foot. Then step down with your right foot first.

2. Repeat at the rate of 24 steps per minute for three minutes.3. Take your pulse.4. Find our pulse rate on the chart to evaluate your cardiorespiratory

endurance.

ResultsBeats/Minute 85-95 96-105 106-125 126 or more

Rating Excellent Good Fair Needs Improvement

MUSCULAR STRENGTH AND ENDURANCE

UPPER BODY STRENGTH AND ENDURANCE – ARM HANG

1. Grasp the horizontal bar with your palms facing away from you.

2. Raise your body so that your chin is above the bar and your elbows are flexed to hold your chest near the bar.

3. Hold the position as long as possible. The third person will time with a stopwatch and will stop the watch when your chin touches the bar, your head tilts backward, or your chin falls below the bar.

ARM HANG HEALTHY RANGE SCORING CHART

AGE MALE FEMALE

12 7-14 (sec) 7-14 (sec)

13-15 12-20 (sec) 7-14 (sec)

MEASURING FLEXIBILITY

BODY FLEXIBILITY – SIT AND REACH

1. Sit on the floor. Remove shoes and fully extend one leg against the side of the box beneath yardstick. Bend your other knee so that your foot is flat on the floor two to three inches from the side of the extended leg.

2. Place the palm of one hand over the back of the other hand. Extend arms over the yardstick, reaching forward as far as you can.

3. Repeat step 3 four times. 4 .Switch the position of the legs and repeat the

test. 5. Find your scores and determine your flexibility.

SIT & REACH HEALTHY RANGE SCORING CHART

GENDER NUMBER OF INCHES

MALE 8

FEMALE 10 (AGES 13-14)12 (AGES 15 +)

MEASURING BODY COMPOSITION

Pinch Test is a common method of determining body composition.

Skinfold caliper – A gauge that measures the thickness of the fat beneath the fold of skin.

IMPROVING YOUR FITNESS

Aerobic Fitness – 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 to 30 minutes at one time. (With oxygen)LOW INTENSITY, LONG DURATION

Anaerobic Exercise – Intense short bursts of activity in which muscles work so hard that they produce energy without using oxygen.HIGH INTENSITY, SHORT DURATION

IMPROVING CARDIORESPIRATORY

ENDURANCE When you do aerobic exercises, your heart

rate increases and your heart sends more oxygen to your muscles to use as energy.

Over time, this strengthens the heart muscle, allowing it to pump blood more efficiently.

Aerobic exercises also affect your respiratory system by increasing the lungs capacity to hold air.

IMPROVING MUSCULAR STRENGTH AND ENDURANCE 3 TYPES OF RESISTANCE TRAINING

ISOMETRIC

ISOTONIC

ISOKINETIC

IMPROVING MUSCULAR STRENGTH AND ENDURANCE

Isometric – An activity that uses muscle tension to improve muscular strength with little or no movement of the body part.

Involves the static contraction of a muscle without any visible movement in the angle of the joint

Derives from Greek “iso” meaning same and “metric” meaning distance

Example – Pushing against a wall or any other immovable object


Isotonic – An activity that combines muscle contraction and repeated movement.

Example – Push ups, pull ups, sit ups, using a rowing machine, calisthenics, weight lifting


Isokinetic – An activity in which a resistance is moved through an entire range of motion at a controlled rate of speed.

Example – Using a stationary bike or treadmill designed to control resistance and speed.

IMPROVING FLEXIBILITY

Stretch

WHAT DO YOU NEED TO KNOW? CARDIORESPIRATORY ENDURANCE MUSCULAR STRENGTH MUSCULAR ENDURANCE FLEXIBILITY BODY COMPOSITION

Definition Examples Tests to measure Improve

Six Skill-Related Fitness Components

1.Speed2.Reaction time3.Agility4.Power5.Balance6.Coordination


1. Speed is the ability to perform a motor skill as rapidly as possible. Simply, it is the ability to

move quickly, which is an essential quality in many sports.

Reaction time is closely related to speed.


2. Reaction time is the ability to respond rapidly to a stimulus (cue). Reaction time can be improved

by explosive exercise and sport-specific practice.

Six Skill-Related Fitness Components3. Agility is the ability to move change direction

rapidly without a significant loss of speed, glance, or body control.

Agility fitness combines power, strength, balance, flexibility, reaction time,

coordination, anticipation, and muscular control.

Agility is critical in any sport that requires rapid changes in direction, deceleration, and acceleration, such as basketball, football, and gymnastics.


4.Power is ability to exert muscular strength rapidly.

It is the rate of performing work. On the field, power combines speed and

strength. Explosive skills require power fitness, which

involves exerting force with marked acceleration.

Olympic lifting and shot putting are examples that show a rapid rate of force development.

Six Skill-Related Fitness Components5. Balance is the ability to maintain

equilibrium. Balance can be static or dynamic. Static balance means that the

athlete is not moving, such as when performing a handstand.

Dynamic balance means that the athlete maintains equilibrium while moving, such as in slalom ski events.


6. Coordination is the ability to move smoothly and efficiently. It is specific to each sport skill. Gross motor coordination

means performing large muscle skills, such as running and jumping, with good technique, rhythm, and accuracy.

PLANNING A PERSONAL ACTIVITY PROGRAM

LESSON THREE

EXERCISEPurposeful physical activity that is planned, structured, and repetitive and that improves or maintains personal fitness


SETTING PHYSICAL ACTIVITY GOALS

Teens should get 60 minutes of physical activity every day.

May include all sorts of activities from participating in PE or sports to doing household tasks such as mowing the lawn or cleaning your room

Your school and community may offer programs that provide a variety of fun and healthful physical activities

PHYSICAL ACTIVITY PYRAMID

Sedentary Activities – do infrequently Watching TV, talking on the phone, playing video and/or computer

games

Anaerobic Activities – 2-3 times per week All major muscle groups Biceps curls, push-ups, ab work, bench press, shoulder press, and

other weightlifting exercises

Flexibility Activities – 2 or more times per week All major joints Side lunge, step stretch, hurdler stretch, calf stretch, yoga

exercises

Aerobic Activities – 3-5 times per week; 20-60 minutes per session Cycling, brisk walking, running, dancing, in-line skating, playing

basketball, cross country skiing

Moderate Intensity Physical Activities – about 30 minutes per day Walking, climbing stairs, walking a dog, gardening or yard work,

housecleaning


FACTORS IN CHOOSING ACTIVITIES

1. Cost Some activities require specialized and expensive equipment

2. Where you live For convenience choose local activities – less travel Local area – Flat? Hilly? Climate?

3. Your level of health Some health conditions have risks to consider Asthma – respiratory system disease

4. Time and place Build your program into your daily routine Not a morning person – no morning activities

5. Personal safety Running long distance – Safe? Enough light?

6. Comprehensive Planning Plan activities that address all five areas of health related fitness


Cross Training

Engaging in a variety of physical activities to strengthen different muscle groups

Jump roping, swimming, cycling, jogging

FITT Frequency – How many times per week

Ideally 3-4 times per week with only 1-2 days in between each session

Depends on goals, activities, schedule, weather

Intensity – How hard you are working Start light or slow to build up endurance

Time - How long you work out Slowly build up the amount of time Goal is to work 20-30 minutes within target heart zone Target Heart Range – the ideal range for your heart rate during

aerobic activity

Type – Aerobic/Anaerobic To maximize benefits devote 75-80% of workout time to

aerobic activity and 20-25% to anaerobic activity Choose activities you enjoy

BASICS OF A PHYSICAL ACTIVITY PROGRAM

Overload – Working the body harder than it is normally worked. Builds muscular strength and contributes to overall

fitness Achieved by increasing repetitions or doing more sets

Progression – Gradual increase in overload necessary to achieve higher levels of fitness. When an activity becomes easy increase the number of

repetitions or sets

Specificity – Particular exercises and activities improve particular areas of health-related fitness. Ex. Resistance training builds muscular strength.


Warm up – An activity that prepares the muscles for work. Begin by completing an activity that

raises your body temperature Slowly stretch large muscles to increase

elasticity and reduce risk of injury After stretching perform activity slowly

Workout – The part of the workout when the activity is performed at its highest peak.


Cool-down – Activity that prepares the muscles to a resting state. Ending a workout abruptly may cause

your muscles to tighten, lead to injury, and make you dizzy

Slow down the activity Continue activity at slower pace for five

minutes then stretch for five minutes


BORED?? Vary your routine by cross training.

For example, skate one day and swim the other.

Work out with a friend. Can be more fun and help keep both of you motivated.

Listen to music. When you have something else to focus on the workout

may go quicker. Use caution when listening to music outdoors.

Take a break to give your body a chance to recharge.

MONITORING PROGRESS

Keep a fitness journal List goals Note frequency, intensity, duration, and type of

activity After 12 weeks and every 6 weeks after evaluate

your progress

Resting Heart Rate The number of times your heart beats in one

minute when you are not active Average fitness – 72 to 84 beats per minute After four weeks of activity that rate can decrease

by 5-10 beats per minute Below 72 beats per minute indicates a good

fitness level

TRAINING AND SAFETY FOR PHYSICAL

ACTIVITIES

LESSON FOUR

TRAINING AND SAFETY FOR PHYSICAL ACTIVITIES

Training Program - A program of formalized physical preparation for involvement in a sport of another physical activity. Consult your PE teacher, coach, or

another trusted adult to help you set your goals


continuedHydration – Taking in fluids so that the

body functions properly.

When you are adequately hydrated, you are more alert and focused, your reaction time is faster, are less likely to cramp, and your endurance is greater.

Drink plenty of water before, during, and after vigorous physical activity.

Adequate Rest Sleep is essential for any training

program Too little can disrupt nervous system

causing slowed reaction time, lack of concentration, forgetfulness, irritability, and even depression

On average teens need 8 to 10 hours of sleep


continued

AVOIDING HARMFUL SUBSTANCES

Anabolic Steroids - Synthetic substances that are similar to the male hormone testosterone.

Cause the body to make muscle tissue so they are taken to increase muscle mass and enhance performance

Harmful effects include: Increased risk of cancer and heart disease Sterility (inability to have children) Skin problems such as acne and hair loss Unusual weight gain or loss Sexual underdevelopment and dysfunction Violent, suicidal, or depressive tendencies

Illegal to use anabolic steroids without prescriptionIf test positive for steroid use – disqualified from competitions

AVOIDING HARMFUL SUBSTANCES

Nutritional Supplements – nonfood substances that contain one or more nutrients that the body needs, such as vitamins or minerals Best way to get nutrients is from food but

sometimes a multiple vitamin and mineral supplement may be appropriate

Important to take the recommended dosage – high doses or megadoses can be harmful

SAFETY FIRST Health Screening – A check for diseases

or disorders that an individual would otherwise not have knowledge of or seek help for. Helps ensure you do not have a health

condition that could make activity dangerous

Are you fit enough to begin the activity?

SAFETY FIRST

1. Use proper equipment2. Be alert to your surroundings.3. Play at your skill level and know your

limits.4. Warm up and cool down after every

activity.5. Stay within areas that have been

designated for physical activities.6. Obey all rules and restrictions.7. Practice good sportsmanship.

SAFETY FIRST Personal Safety

Select the right time and place for your activity Run or jog – choose well used park If night time – wear reflective clothing Wearing a whistle can used to attract attention if

you are in danger Be aware of the effects of weather – bicycling,

running, or walking can be risky when it’s wet and slippery

Water sports - Never swim alone, avoid drugs and alcohol, learn to swim

SAFETY FIRST Using Proper Equipment

Learn to use the equipment involved Check to make sure equipment fits and is

in good condition Wear a helmet when bicycling,

skateboarding, or skating. Should also wear knee and elbow pads, gloves, and wrist guards

Avoid bike riding at night – wear reflective tape, rear reflector, and headlight

SAFETY FIRST With any outdoor night activity wear light colored

clothing with reflective patches on front and back

Males participating in contact sports such as football and hockey – wear athletic supporters or cups

Females should wear sports bras to prevent stretching of ligaments supporting the breasts

SAFETY FIRST Proper footwear and clothing also

important Shoes should be comfortable and have

cushioned heel, good arch support, and ample toe room

Laced shoes are best for proper control of your foot in your shoe

Wear socks to cushion your feet and keep them dry

Choose comfortable, nonrestrictive clothing Warm outside – dress lightly Cool weather – wear loose fitting layers you can

easily remove as you warm up

PHYSICAL ACTIVITY INJURIES

LESSON FIVE


HOT-WEATHER RISKS

Overexertion – Overworking the body.

Heat Cramps - Muscle spasms that result from a loss of large amounts of salt and water through perspiration.

Heatstroke – A condition in which the body loses the ability to rid itself of excessive heat through perspiration.


COLD-WEATHER RISKS

Frostbite – Condition that results when body tissues become frozen. Early warning signs:

whitening of skin and lack of feeling

Hypothermia – Condition in which body temperature becomes dangerously low. Disorientation and loss of motor control can result

Both of the above conditions require immediate medical attention!

PROTECTING YOURSELF FROM SUN AND WIND

Cover as much of the body with clothing as much as possible when outdoors and wear hats on sunny days.

Use sunscreen and lip balm with a sun protection factor (SPF) of at least 15, preferably 30. SPF 15 product blocks about 94% of UVB rays;

an SPF 30 product blocks 97% of UVB rays; and an SPF 45 product blocks about 98% of rays.No SPF offers 100% protection.

Apply sunscreen 30 minutes before you go outside.

MINOR INJURIES Muscle Cramp – A spasm or sudden

tightening of a muscle.

TENDON VS LIGAMENT Tendon

Tough, flexible bands of fibrous tissue that connect muscles to bones.

Tendons essentially enable one to move since they act as intermediaries between the muscles creating the motion of the bones.

LIGAMENT VS. TENDONLigament

Bands of fiber that connect bone to bone and help to stabilize joints.

They are composed mostly of long, stringy collagen fibers creating short bands of tough fibrous connective tissue.

Ligaments are slightly elastic, so they can be stretched to gradually lengthen increasing flexibility.

LIGAMENT VS. TENDON

MINOR INJURIES

Strain – A condition resulting from damaging a muscle or tendon.

MINOR INJURIES

Sprain – An injury to the ligament surrounding a joint.

TREATMENT FOR MINOR INJURIES

RICE Rest – Avoid using the affected muscle or joint.

Ice – Ice helps reduce pain and swelling. 20 minutes, remove for 20 minutes.

Compression – Light pressure through the use of an elastic bandage can help reduce swelling. The bandage should not be so tight that it cuts off the blood supply to the area, and it should be loosened at night.

Elevation – Raising the affected limb above the level of the heart helps reduce pain and swelling, especially at night.

Major Injuries

Fractures and Dislocations - Fractures are any break in a bone. A fracture causes swelling and often extreme pain. Dislocations result when bone is forced from its normal position in a joint.

Major InjuriesTendonitis – condition when in which

the tendons, bands of fiber that connect muscles to bones, are stretched or torn from overuse. Treatment includes rest, medication, and physical therapy.

Major Injuries Concussions – result from blows to

the head and can cause swelling of the brain. Concussions can lead to serious neurological problems. If you receive any blow to the head and experience headache, dizziness, or loss of memory or consciousness, see a doctor.

what is your health status? read each of the ten statements. answer yes, no, or sometimes for each...

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