Physiacl Activity

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Chapter 4
Physiacl Activity
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State Health Standards
10.1.2 Analyze how behavior can impact health
maintenance and disease prevention. 10.3.1Demonstr
ate the ability to design, implement, and
evaluate strategies to manage stress. 10.3.5
Demonstrate the ability to evaluate a personal
health assessment to determine strategies for
health enhancement and risk reduction. 10.6.3
Demonstrate the ability to design and implement a
plan for achieving a personal health goal.
10.7.5 Demonstrate the ability to work
cooperatively when advocating for healthy
families, schools, and communities.
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Lesson 1
Physical Activity Your Health

• Physical activity is any form of movement that
  causes your body
• to use energy. It helps strengthen your physical,
  mental/emotional,
• social sides of your health triangle.

• Physical activity increases energy, improves
  posture,can reduce fatigue,strengthens muscles
  and bones, helps reduce the risk of many
  serious
• disease.
• There are risks of physical inactivity including
  weight gain, heart disease, diabetes, and cancer.

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Lesson 2
Fitness And You
Not every persons level of physical fitness is
the same. To have total fitness you need to take
into account the five areas Of health related
fitness.
The five areas are cardiorespiratory endurance
,muscular strength, muscle endurance,
flexibility, and body composition.
When you know your strengths and weaknesses, You
can take steps to improve your physical fitness
through exercise. Having good muscular strength
and endurance gives you the necessary power to
carry out your daily tasks Without becoming
tired.
Being physical active and eating a balanced diet
can improve the way You look and helps you avoid
health problems.
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Lesson 3
Planning a Personal Activity Program!
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Training and Safety
Lesson4

• The first step to becoming physically fit, is to
  take good care of your body. Here are four easy
  steps to help you
• Eating nutritious foods
• Drinking plenty of water
• Getting enough rest
• Avoiding drugs and alcohol
• The next step would be to join a training program.

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Lesson 5
Physical Activity Injuries
With any activity that involves movement, there
is always a risk of Injury. The risk increases
when a person is not in good physical condition
or has not sufficiently Warmed up or cooled down.
Participating in an outside activity can also
increase your risk because of weather.
Two concerns during hot weather are dehydration
and poor air quality. To avoid these stay away
from physical activities during smog alerts and
drink plenty of water. Some other risks during
hot weather are over overexertion, heat cramps ,
or a heat stroke.
During cold weather you need to keep warm and
hydrated. To health risks from cold weather are
frost bite and hypothermia.
Before any physical activity it is important that
you warm up and stretch. You should also wear
protective gear. These things will help lower the
risks of a muscle cramp, a strain , a sprain,
fractures, dislocations,tendonitis, or
concussions.
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Benefits To Mental/ Emotional Health
Being physical active has many positive effects
on your mental/emotional health It can help
reduce stress. Doing some stretching exercises
before bed, Foe example, can help you relax tense
muscles and sleep better after a difficult day
at school. Physical activity also allows to
manage anger or frustration in a healthy Way. By
stimulating the release of certain chemicals that
effect the brain, physical activity can improve
you mood and decrease your risk of depression.
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How it All Started!
The benefits of physical activity have been
extolled throughout western history, but it was
not until the second half of this century that
scientific evidence supporting these beliefs
began to accumulate. By the 1970s, enough
information was available about the beneficial
effects of vigorous exercise on cardiorespiratory
fitness that the American College of Sports
Medicine, the American Heart Association, and
other national organizations began issuing
physical activity recommendations to the public.
These recommendations generally focused on
cardiorespiratory endurance and specified
sustained periods of vigorous physical activity
involving large muscle groups and lasting at
least 20 minutes on 3 or more days per week. As
understanding of the benefits of less vigorous
activity grew, recommendations followed suit.
During the past few years, the ACSM, the CDC, the
AHA, the PCPFS, and the NIH have all recommended
regular, moderate-intensity physical activity as
an option for those who get little or no
exercise. The Healthy People 2000 goals for the
nation's health have recognized the importance of
physical activity and have included physical
activity goals. The 1995 Dietary Guidelines for
Americans, the basis of the federal government's
nutrition-related programs, included physical
activity guidance to maintain and improve weight
- 30 minutes or more of moderate-intensity
physical activity on all, or most, days of the
week.
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Vocab

• Physical activity Is 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.
• Sedentary Lifestyle A way of life that involves
  little physical activity.
• Osteoporosis a condition characterized by a
  decrease in bone density, producing porous and
  fragile bones.
• Metabolism Is the process by which your body
  gets energy from food.
• Cardiorespitory Endurance The ability of the
  heart, lungs, and blood vessels to utilize and
  send fuel and oxygen to the body's tissues.
• 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.
• Body Composition The ratio of body fat to lean
  body tissue.
• Flexibility The ability to move a body part
  through a full range of motion.
• Exercise Purposeful physical activity that is
  planned, structured, and repetitive and that
  improves or maintains personal fitness.

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Vocab Continued

• Aerobic ExerciseIs any activity that uses large
  muscle groups, is rhythmic in nature, and can be
  maintained continuously for at least 10 minuets,3
  times a day or for 20 to 30 min, at one time.
• Anaerobic exercise Involves intense short burst
  of activity in which the muscles work so hard
  that they produce energy without using oxygen.
• F.I.T.T. Formula Frequency, intensity,
  time/duration, and type of activity.
• Resting heart rate Is the number of times your
  heart beats in one min, when you are not active.
• Training Program Is a program formalized
  physical preparation for involvement in a sport
  or another physical activity.

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Bibliography

• Glencoe Health Text Book
• http//www.physicalactivity.com