Section 13.1 The Importance of Physical Activity

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1 Objectives Explain some of the physical, psychological, and social benefits of physical activity. Define the five components of fitness. Describe five types of physical activity. Slide 1 of 24

2 The Benefits of Physical Activity Any movement that requires your large muscle groups to work is considered physical activity. Teens should spend 60 minutes or more each day performing some form of physical activity. The changes that occur due to physical activity are beneficial to your body, your mind, and your social interactions. Slide 2 of 24

3 Physical Benefits Cardiovascular System Your heart and blood vessels receive the most benefits from regular physical activity. Weight Maintenance Staying at a healthy weight can reduce your risk for developing diseases such as diabetes, heart disease, and certain cancers. Bone Strength Your physical activities make your bones stronger and denser. Balance and Coordination Physical activity improves your balance and coordination, which may, in turn, improve your athletic ability. Slide 3 of 24

4 Psychological Benefits During continuous exercise, your brain releases endorphins, chemicals that block pain messages from reaching your brain cells. People who exercise regularly are likely to be more self-confident and focused, and have reduced stress levels. Slide 4 of 24

5 Social Benefits Exercise is also an opportunity to have fun. Physical activity can be a way to bond with family and friends or build new relationships. Slide 5 of 24

6 The Components of Fitness Physical fitness means that you have the energy and strength to participate in a variety of activities. There are five components of fitness: cardiorespiratory endurance muscular strength muscular endurance flexibility body composition Slide 6 of 24

7 Cardiorespiratory Endurance Cardiorespiratory endurance means that your heart, blood vessels, and lungs are able to distribute nutrients and oxygen and remove wastes efficiently during prolonged exercise. As the heart muscles become stronger, more blood is pumped with each beat. The lungs become more efficient at delivering oxygen to the blood and removing carbon dioxide. Slide 7 of 24

8 Muscular Strength The capacity of a muscle or a group of muscles to produce force is called muscular strength. The amount of weight you can lift is one measure of your muscular strength. Slide 8 of 24

9 Muscular Endurance Muscular endurance is the ability of your muscles to work for an extended time. Developing muscular endurance requires repeated actions over an extended period of time. Slide 9 of 24

10 Flexibility The ability to move a joint through its entire range of motion is called flexibility. This means that you can bend, stretch, and twist your body easily. Stretching exercises, if done correctly, can increase flexibility and may reduce the risk of injury during exercise. Slide 10 of 24

11 Body Composition Body composition is the amount of fat tissue in your body compared to the amount of lean tissue, such as muscles and bones. Having too much, or too little, body fat can lead to health problems. Slide 11 of 24

12 A Physical Activity Pyramid Slide 12 of 24

13 Section 13.1 The Importance of Physical Activity Slide 13 of 24

14 Types of Physical Activity Physical activities can be classified as aerobic exercise or anaerobic exercise. Strengthening and endurance activities can be further classified as isometric exercise, isotonic exercise, or isokinetic exercise. Slide 14 of 24

15 Aerobic Exercise Ongoing physical activity that raises your breathing rate and heart rate is called aerobic exercise (ehr OH bik). Aerobic exercises increase the amount of oxygen that your body takes in and uses. Slide 15 of 24

16 Anaerobic Exercise Intense physical activity that lasts for a few seconds to a few minutes is called anaerobic exercise. Most anaerobic exercises develop muscular strength, muscular endurance, or flexibility. Slide 16 of 24

17 Isometric Exercise Isometric exercise (eye suh MET rik) is an exercise in which muscles contract but very little body movement takes place. If you do isometric exercises on a regular basis, the muscles you use will become stronger. Slide 17 of 24

18 Isotonic Exercise Isotonic exercise (eye suh TAHN ik) involves contracting and relaxing your muscles through the full range of a joint s motion. Through repetition of isotonic exercises, you can develop muscular strength and endurance. Slide 18 of 24

19 Isokinetic Exercise In isokinetic exercise (eye soh ki NET ik) muscles contract at a constant rate. These exercises are often used as therapy to rebuild muscle strength after an injury. Slide 19 of 24

20 Vocabulary physical activity endorphins physical fitness body composition aerobic exercise Any movement that requires large muscle groups to work. Chemicals that block pain messages from reaching brain cells and produce feelings of pleasure. Having the energy and strength to participate in a variety of activities. A measure of how much body fat a person has, as compared to muscle and bone. An ongoing physical activity that raises your breathing and heart rates. Slide 20 of 24

21 Vocabulary anaerobic exercise isometric exercise isotonic exercise isokinetic exercise Intense physical activity that lasts for a few seconds to a few minutes. Exercise in which muscles contract but very little body movement occurs. Exercise that involves contracting and relaxing muscles through the full range of their joint s motion. Exercise performed with machines that ensure muscles contract at a constant rate. Slide 21 of 24

22 Section The Setting Importance Goals for of Lifelong Physical Fitness Activity Objectives Develop a plan for achieving lifelong fitness. Describe the three phases of exercise. Slide 22 of 21

23 Planning a Fitness Program Lifelong fitness is the ability to stay healthy and fit as you age. To plan a successful fitness program you should define your goals, develop your program, and monitor your progress. Slide 23 of 21

24 Define Long-Term Goals An important long-term goal of any fitness program should be lifelong fitness. Choose activities that you enjoy and can continue as you age. Vary your activities from day to day. Combine exercise with social activities whenever possible. Slide 24 of 21

25 Define Short-Term Goals In planning a fitness program, you also need to know your more immediate, or short-term goals. Your goals should be specific to help you measure your progress. Your time frame for reaching your goals also needs to be realistic. Slide 25 of 21

26 Develop Your Fitness Plan Develop a fitness plan by marking a calendar with your typical weekly schedule. Your Health If you have health concerns, work with your doctor to devise an appropriate fitness plan. Your Budget Do the activities require special equipment or fees? Where You Live What activities are appropriate for the area where you live? Will you have to alter your plans when the seasons change? Slide 26 of 21

27 The FITT Formula FITT formula stands for frequency, intensity, time, and type. Frequency To become or stay physically fit, you should exercise at least 3 to 5 times a week. Intensity Target heart rate is the rate at which your cardiovascular system receives the most benefits from exercise without working too hard. Time The amount of time you spend exercising affects your level of fitness. Type To prevent boredom and overuse injuries, you should practice cross-training by participating in a wide variety of activities. Slide 27 of 21

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29 Monitor Your Progress You may find that you look better, sleep better, and feel more alert. You might also notice that you have gained muscle strength or lost weight. One good indicator of improved fitness is a drop in your resting heart rate. Slide 29 of 21

30 Alter Your Fitness Plan As your fitness improves, your workouts may become too easy. By slightly increasing the intensity or time of your workout, you should continue to see positive results. Remember that, no matter what your fitness goals are, you need to combine your exercise program with healthy eating habits. Slide 30 of 21

31 Phases of Exercise The safest workouts begin with a warm-up period and end with a cool-down period. Stretching exercises should be part of both the warm-up and cool-down periods. Slide 31 of 21

32 Warming Up and Stretching A warm-up is a five- to ten-minute period of mild exercise that prepares your body for a vigorous workout. A warm-up should include some of the same motions as your planned activity, but at a slower pace. Your warm-up should also include five to ten minutes of stretching. Hold stretches for 15 seconds. Slide 32 of 21

33 The Workout The workout is when you perform an activity at its peak level. To be effective, your workout should follow the FITT formula. Slide 33 of 21

34 Cooling Down and Stretching The cool-down is a period of mild exercise, such as walking, performed after a workout. Your cool-down should be at least as long as your warm-up. Stretching after your cool-down loosens muscles that may have tightened during exercise. Spend at least five minutes repeating the stretches you did during your warm-up period. Slide 34 of 21

35 Suggested Exercise Session Slide 35 of 21

36 Suggested Exercise Session Slide 36 of 21

37 Vocabulary lifelong fitness FITT formula target heart rate cross-training The ability to stay healthy and fit as you age. A fitness plan that depends on four factors of exercise: frequency, intensity, time, and type. The heart rate at which your cardiovascular system receives the most benefits from exercise without working too hard. Participating in a wide variety of activities. Slide 37 of 21

38 Section The Physical Importance Activity of and Physical Safety Activity Objectives List five safety considerations related to physical activity. Evaluate the risks of using substances to enhance performance. Identify ways to avoid overtraining and prevent sports-related injuries. Slide 38 of 22

39 Exercising Safely Most injuries can be avoided if you get proper medical care wear safety equipment pay attention to your surroundings and the weather Proper water and food intake is also important. Slide 39 of 22

40 Medical Care Even if you think you are perfectly healthy, it makes good sense to get a checkup before beginning an exercise program. You should also see your doctor whenever you experience any injuries or pain that doesn t go away. Slide 40 of 22

41 Safety Equipment Clothing Avoid any clothing that could cause you to trip or get caught on equipment. Wear light-colored, reflective clothing if you must exercise at night. Footwear To protect your feet from injury, footwear must fit properly, be in good condition, and provide support and protection. Protective Gear Shoulder pads, helmets, mouthguards, and other protective gear are designed to prevent injuries during contact sports. Slide 41 of 22

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43 Your Surroundings In planning your exercise program take into account where you live where it is safe for you to exercise whether an area is well-lit whether there are other people around If you listen to music while exercising, keep the earphone volume low enough so that you can hear what is happening around you. Slide 43 of 22

44 Weather Considerations Make sure your clothing is appropriate for the weather. When you exercise outdoors on warm, sunny days wear light-colored clothing dress lightly wear sunscreen In cold weather wear gloves or mittens and a hat take off layers as you warm up Slide 44 of 22

45 Proper Water and Food Intake You should drink about 16 ounces of water one to two hours before you exercise. Replacing the water you lose in sweat will prevent dehydration, or excessive water loss. Products such as sports-nutrition bars and gels also may have the most benefits for athletes who exercise for long periods of time. But nutritionists agree that fruits, vegetables, and whole-grain products provide the best nutrients. Slide 45 of 22

46 Avoiding Harmful Substances Although your immediate goals are important, you also need to think about the future. To achieve and maintain lifelong fitness, you need to avoid substances that can harm you. Slide 46 of 22

47 Dietary Supplements A dietary supplement is any product that contains one or more vitamins, minerals, herbs, or other dietary substances that may be lacking in the diet. Many supplement products promise shortcuts to greater fitness, such as increased muscle strength or extra energy. Supplements do not undergo the same strict testing as medications do. Slide 47 of 22

48 Anabolic Steroids Anabolic steroids are artificial forms of the hormone testosterone, a hormone that is involved in muscle development. Steroids can alter appearance damage organs increase the risk of cancer cause depression The use of unprescribed steroids is also illegal. Slide 48 of 22

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50 Preventing Sports-Related Injuries Pushing your body too hard can lead to injury. An important part of achieving lifelong fitness is avoiding overtraining and preventing injuries. Slide 50 of 22

51 Overtraining If you exercise too intensely for too long without allowing enough time for rest, you may be overtraining. Signs of overtraining include fatigue during exercise nausea or vomiting loss of appetite irritability Slide 51 of 22

52 Sports-Related Injuries Using the same joints repetitively during your workouts can lead to overuse injuries. Two common sports-related injuries are sprains, the tearing of ligaments, and strains, the tearing of tendons. Allowing injuries to heal properly is extremely important for lifelong fitness. Slide 52 of 22

53 Vocabulary dehydration dietary supplement overtraining A serious reduction in the body s water content. Any product that contains one or more vitamins, minerals, herbs, or other dietary substances lacking in the diet. Exercising too intensely or for too long without allowing enough time for rest. Slide 53 of 22