Chapter 4 Notes Lesson 1

Transcription

1 Chapter 4 Notes Lesson 1 What is Physical Activity 1) What is the difference between physical activity and physical fitness? Physical activity is any form of movement that causes your body to use energy. Physical fitness is 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 2) How does regular physical activity benefit the cardiovascular system? Strengthens the heart muscle, allowing it to pump blood more efficiently. 3) How does regular physical activity benefit the respiratory system? You can breathe larger amounts of air. The muscles used in respiration don't tire as quickly. 4) How does regular physical activity benefit the nervous system? Helps you to respond more quickly to stimuli. Improves reaction time. Benefits to Mental/Emotional Health 5) How does physical activity benefit your mental/emotional health? Reduce stress Helps relax tense muscles Sleep better Manage anger or frustration in a healthy way Improve your mood Decrease risk of depression Self-confidence by looking and feeling better Sense of pride and accomplishment in taking care of yourself Reduces mental fatigue Improves concentration Gives a "can-do" spirit when faced with new challenges Benefits to Social Health 6) How does physical activity benefit your social health? Motivates you to stick with your fitness program/motivates your friends Builds self-confidence to help cope better in social situations Helps meet new people Helps interact and cooperate with others

2 Helps manage stress Can enhance your relationships with others Risks of Physical Inactivity 7) What is a sedentary lifestyle? A way of life that involves little physical activity. 8) What are some risks of a sedentary lifestyle? Unhealthful weight gain Cardiovascular disease Type 2 diabetes Cancer Increased risk of osteoporosis Reduced ability to manage stress 9) Facts About Physical Inactivity 35% of teens do not participate in physical activity 73% of ninth graders participate in physical activity 61% of twelfth graders participate in physical activity 29% of teens participate in a physical education class 50% of adults are overweight 14% of teens are overweight The number of obese adult s doubled between 1980 and 1999 The number of obese teens tripled between 1980 and 1999 Physical Activity and Weight Control 10) How does physical activity help you lose weight? Increased metabolism Calories are burned that would otherwise be stored as body fat Chapter 4 Lesson 2 Elements of Fitness 11) What are the five elements of physical fitness? Cardiorespiratory endurance Muscular strength Muscle endurance Flexibility Body Composition 12) What activities test the different elements of physical fitness Cardiorespiratory endurance - Step Test, Mile Run, Pacer

3 Muscular strength - Curl-ups, push-ups, flexed arm hang, Modified pull-up Muscle endurance - Curl-ups, push-ups, flexed arm hang, Modified pull-up Flexibility - Sit and Reach, Shoulder stretch, Trunk lift Body Composition - BMI, Body fat %, Skinfold calipers, Height/Weight Improving You Fitness 13) What is the difference between aerobic and anaerobic? Aerobic is with oxygen Anaerobic is without oxygen Improving Cardiorespiratory Endurance 14) How can cardiorespiratory endurance be improved? 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 exercise affects your respiratory system by increasing the lungs' capacity to hold air. Improving Muscular Strength and Endurance 15) How can muscular strength and endurance be improved? Anaerobic exercises The more work the muscles do, the stronger they become 16) What are types of resistance exercises? Isometric - Uses muscle tension Isotonic - Combines muscle contraction and repeated movement Isokenetic - Resistance through entire range of motion at a controlled rate of speed Improving Flexibility 17) What can be done to improve flexibility? Regular stretching exercises Chapter 4 Lesson 3 Setting Physical Activity Goals 18) How can a person be sure to include physical activity in his/her daily routine? Set realistic fitness goals Develop a plan to meet YOUR goals USDA recommends 60 minutes of physical activity per day

4 Choosing Activities 19) What are six factors that should be considered when choosing activities for a physical activity program? Cost - Equipment, league fees, fields Where you live - what is offered locally, weather Your level of health - how healthy a person is, physical conditions such as asthma Time and place - Set a time and place that you can do Personal safety - dogs, bad neighborhoods, night Comprehensive planning - select activities that address all five areas of fitness Cross Training 20) What is cross training A variety of exercise routines that work different body systems Basics of a Physical Activity Program 21) What are three principles on which effective fitness programs are based? Overload - Builds muscular strength/endurance (Super Sets) Progression - As it gets easier, increase weight/reps Specificity - Do activities that help specific areas The Warm-Up 22) How do you warp-up? Raise body temperature (Increase blood flow) Stretch large muscle groups (Static Stretch) Perform physical activity (Dynamic Stretch) The Workout 23) What is the F.I.T.T. formula? Frequency - How often you do the activity Intensity - How hard you work at the activity Time/Duration - How much time you devote to a session Type - Which activities you select The Cool-Down 24) How do you cool down? Slow down the pace of an activity Stretch large muscle groups (Static Stretch)

5 Resting Heart Rate 25) Where should the resting heart rate of a person with average fitness be? beats per minute Chapter 4 Lesson 4 Training and Peak Performance 26) What are three health-promoting strategies that are essential elements of a training program? Nutrition and Hydration - What you eat and drink Adequate Rest - Getting 8-10 hours of sleep per night Avoiding Harmful Substances - Staying away from alcohol, tobacco, drugs, and steroids 27) Why is hydration important? You are more alert and focused Reaction time is faster Less likely to cramp Greater endurance Anabolic Steroids 28) What are anabolic steroids? Synthetic substances that are similar to the male hormone testosterone It causes the body to make muscle tissue 29) Why are steroids dangerous? Increased risk of cancer Heart disease Sterility Acne (Facial and Body) in men and women Balding in women Unusual weight gain or loss Sexual underdevelopment Sexual dysfunction Violent, suicidal, or depressive tendencies testicular atrophy enlarged breasts in men high blood pressure increased LDL (Bad cholesterol) Decreased HDL (Good cholesterol) Prostate enlargement Liver damage Depened voice in females

6 Facial hair in women Increased body hair in women Increased aggression (Roid Rage) HIV from sharing needles Stunted growth Ligament and joint injuries Irregualr menstral periods Nutritional Supplements 30) What are nutritional supplements? Nonfood substances (Herbal supplements) that contain one or more nutrients that the body needs. (Such as vitamins, minerals, or protein) 31) Can nutrirional sepplements (herbal supplements) substitute for healthy eating. A multiple vitamin can be appropriate to take daily, but does not substitute for healthy eating. Safety First 32) What is a health screening A physical 33) What are ways that help reduce your risk of activity-related injury? A health screening Using the proper safety equipment for your chosen activity Being alert to the surrounding environment, including other players and spectators Playing at your skill level and knowing your physical limits Warming up before and cooling down after every activity Swimming with a partner Staying within areas that have been designated for physical activities, such as skateboarding parks and bicycle paths Obeying all the rules and restrictions Practicing good sportsmanship Chapter 4 Lesson 5 Hot-Weather Health Risks 34) What are hot-weather risks associated with physical activity? Dehydration Poor air quality Overexertion Heat cramps Heatstroke

7 Cold-Weather Health Risks 35) What are risks associated with cold-weather activity? Frostbite Hypothermia Protecting Yourself from Sun and Wind 36) What risk is associated with exposure to the sun? Sunburn Speeds up the skin's aging process Skin Cancer 37) How can exposure to the sun be preveted? Cover the body with clothing Wear big hat Use sunscreen (at least SPF 15) Use lip balm Apply sunscreen 30 minutes before going outside Reapply sunscreen every two hours Wear sunglasses Minor Injuries 38) What causes muscle cramps? The muscle is tired, overworked, or dehydrated 39) How can you prevent muscle cramps? Hydrating Electrolytes Potassium Magnesium 40) What is the difference between a sprain and a strain? Sprain - Ligament Strain - Muscle or tendon The R.I.C.E. Procedure 41) What is the RICE procedure for minor injuries? REST - Avoid using affected muscle or joint for several days ICE - Place ice in plastic bag, cover with towel, apply 20 minutes on/20 minutes off/20 minutes on (3 times per day for 3 days) COMPRESSION - Light pressure on affected muscle or joint

8 ELEVATION - Raise the affected muscle or joint above the heart Major Injuries 42) What injuries require immediate attention by health professionals? Fractures - Break in a bone Dislocations - Bone is forced from its normal position at a joint Tendonitis - Tendons are stretched or torn from overuse Concussions - Blows to the head