P H Y S I C A L A C T I V I T Y F O R L I F E

Transcription

1 CHAPTER 4 P H Y S I C A L A C T I V I T Y F O R L I F E

2 LESSON 1 PHYSICAL ACTIVITY AND YOUR HEALTH 1. What is physical activity? Any form of movement that causes your body to use energy. 2. How does regular physical activity benefit the following body systems? Cardiovascular System Strengthens the heart muscle allowing it to pump blood more efficiently. Respiratory system Work more efficiently, you can breath better, muscles won t tire as quickly.

3 LESSON 1 - CONTINUED Nervous System Can improve your reaction time. 3. How does physical activity benefit your mental health? Helps reduce stress. Stretching can relax muscles/better sleep. Manage anger/frustration in a healthy way. Improve mood/lower risk of depression. Look and feel better. Reduce mental fatigue. Give you a can do attitude.

4 LESSON 1 - CONTINUED 4. How does physical activity benefit you social health? Meet people with similar interests. Building self confidence. Interact/cooperate with others. Help manage stress. 5. What is a sedentary lifestyle and what are some risks related to it? A way of life that involves little physical activity. Unhealthy weight gain. Risk of heart disease, type 2 diabetes, and cancer. Increased risk of osteoporosis. Reduced ability to manage stress.

5 LESSON 1 - CONTINUED 6. How does physical activity help you lose weight? Additional calories must be burned or they will be stored as fat. It increases your metabolism body burns more calories at rest. 7. Look at Figure 4.1 on page 78.

6 LESSON 2 FITNESS AND YOU 1. Identify and describe the five elements of physical 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. Muscular strength The amount of force a muscle can exert. Muscle endurance The ability of the muscles to perform physical tasks over a period of time without becoming fatigued.

7 LESSON 2 - CONTINUED 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 Identify the element of fitness tested by each of the following activities. Step test Cardiorespiratory endurance

8 LESSON 2 - CONTINUED Curl-ups Abdominal strength and endurance. Arm hang Upper body strength and endurance. Sit and reach Body flexibility. Pinch test Body composition.

9 LESSON 2 - CONTINUED 3. What is the difference between aerobic and anaerobic? Give an example of each. Aerobic any activity that uses large muscle groups, rhythmic in nature, and can be maintained continuously for at for at least 10 minutes 3 times a day or for 20 to 30 minutes at one time. Examples include: running, cycling, and swimming. Anaerobic intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen. Examples include: 100 meter dash and lifting weights.

10 LESSON 2 - CONTINUED 4. How can cardiorespiratory endurance be improved? Do aerobic exercises that increase your heart rate/heart muscle strengthens/works more efficiently. 5. How can muscular strength and endurance be improved? Resistance/strength training will improve muscular strength and endurance. Figure 4.2 (page 85) 6. What can be done to improve flexibility? Regular stretching exercises.

11 LESSON 3 PLANNING A PERSONAL ACTIVITY PROGRAM 1. How can a person be sure to include physical activity in his or her daily routine? Set realistic fitness goals/develop a plan/60 minutes of physical activity most days. 2. When choosing activities for a physical activity program, list 6 factors that should be considered. Explain the factors. Cost require specialized equipment? Where you live choose activities you can do locally. Your level of health think realistically. Time and place build your program into your daily routine no 6 am if you are not a morning person. Personal safety running (not after dark, careful with ipod). Comprehensive planning select activities that address all 5 areas.

12 LESSON 3 - CONTINUED 3. List and define the 3 principles on which effective fitness programs are based. Overload Working the body harder than it normally works. Progression The gradual increase in overload necessary to achieve higher levels of fitness. Specificity Particular exercises and activities improve particular areas of healthrelated fitness. 4. Why is the warm-up an important aspect of a workout? It allows your pulse rate to increase gradually.

13 LESSON 3 - CONTINUED 5. Define the term workout. The part of an exercise program when the activity is performed at its highest peak. 6. Explain the F.I.T.T. formula. F = Frequency how often do you do the activity each week. I = Intensity how hard do you work at the activity per session. T = Time/Duration how much time do you devote to a session. T = Type Which activities you select.

14 LESSON 3 - CONTINUED 7. What is the cool-down and what is its purpose? An activity that prepares the muscles to return to a resting state. To keep your muscles from quickly tightening up and to keep you from feeling dizzy. 8. What is resting heart rate and how can it be used to evaluate the progress of a fitness program? The number of times your heart beats in 1 minute while you are not active. It can decrease your resting heart rate.

15 L E S S O N 4 TRAINING AND SAFETY FOR PHYSICAL ACTIVITIES 1. What is a training program? A program of formalized physical preparation for involvement in a sport, or another physical activity. 2. List and describe 3 health promoting strategies that are essential elements of a training program. Nutrition and Hydration Food provides necessary energy. Adequate hydration keeps you more alert / muscles are less likely to cramp. Adequate rest Sleep helps the body rest and reenergize teens need 8 to 10 hours per night. Avoiding harmful substances Alcohol, tobacco, and other drugs..slows progress and causes health problems.

16 LESSON 4 - CONTINUED 3. What is hydration and why is it important? Taking in fluids so that the body functions properly. More alert and focused/muscles are less likely to cramp. 4. What are anabolic steroids and why are they dangerous? Synthetic substances that are similar to the male hormone testosterone. Increased risk of cancer, heart disease, sterility, acne, hair loss, sexual underdevelopment and dysfunction, violent, suicidal, or depressive thoughts.

17 LESSON 4 - CONTINUED 5. Describe a health screening. Search or check for diseases that an individual would otherwise not have knowledge of or seek help for. Why is it essential before beginning a new program of physical activity? Helps to ensure that you don t have a health condition that could make activity dangerous for you. 6. List 7 ways, besides having a health screening, that help reduce your risk of activity related injury. Use the proper safety equipment. Be alert to the surrounding environment.

18 LESSON 4 - CONTINUED Playing at your skill level and knowing your limits. Warming up and cooling down. Stay within designated areas. Obey all rules and restrictions. Practice good sportsmanship.

19 LESSON 5 PHYSICAL ACTIVITY INJURIES 1. List and describe four hot weather related risks associated with physical activity. Dehydration excessive loss of water from the body. Overexertion overworking the body. Heat exhaustion overheating of the body that results in cold, clammy skin. Heat stroke when the body become unable to rid itself of excessive heat through perspiration. Life threatening. 2. List and describe two risks associated with cold weather activity.

20 LESSON 5 - CONTINUED Frostbite condition that results when body tissue become frozen.

21 LESSON 5 - CONTINUED Hypothermia condition in which body temperature becomes dangerously low.

22 LESSON 5 - CONTINUED 3. What risk is associated with exposure to the sun and how can it be prevented?

23 LESSON 5 - CONTINUED 4. What causes muscle cramps and how can they be prevented? Tired/overworked/dehydrated muscles. Warming up/cooling down/staying hydrated.

24 LESSON 5 - CONTINUED 5. What is the difference between a strain and a sprain? Strain condition resulting from damaging a muscle or tendon.

25 LESSON 5 - CONTINUED Sprain injury to the ligament surrounding a joint.

26 LESSON 5 - CONTINUED 6. What is the R.I.C.E. procedure for minor injuries.

27 LESSON 5 - CONTINUED 7. Name 4 injuries that require immediate attention by health professionals. Describe each injury. Fracture broken bone. Dislocation a bone is forced out of its normal position at a joint. Tendonitis tendons become stretched or torn.

28 LESSON 5 - CONTINUED Concussion caused by a blow to the head can result in brain swelling and possible death.