Chapter 4 Physical Activity for Life

1
Chapter 4Physical Activity for Life

• Lesson 1
• Physical Activity and
• Skills Related Fitness
• p. 72

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Health Terms p. 72

• Physical Activity
• Lifestyle Activities
• Agility
• Balance
• Coordination
• Speed
• Reaction Time
• Power

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Choices for Physical Activity

• Lifestyle Activities
• Biking
• Raking leaves
• Walking your pet
• Hiking
• Camping
• Dance

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Choices for Physical Activity contd

• Sports Activities
• Individual sport
• Swimming
• Biking
• Running
• Golf
• Partner sports
• Tennis
• Racquetball
• Nature sports
• Surfing
• Rock climbing
• Sailing

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Choosing Physical Activities

• When choosing an activity, it is best to NOT
  limit yourself to a single type.
• Alternating activities works all systems and
  muscles of your body.
• Reduces risk of overuse injury
• Prevents boredom

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Skills Related Fitness

• Agility
• Balance
• Coordination
• Speed
• Reaction Time
• Power

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Skills Related Fitness contd

• Measuring your AGILITY
• Side Shuttle - shuffle from line to line as many
  times as you can in 10 seconds
• Shuttle Run - run from start line to opposite
  line, pick up a block and run it back to the
  start line. Repeat to pick up a second block.
  Run this as fast as you can.

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Skills Related Fitness contd

• Measuring your BALANCE
• Body Balance 1
• Place balls of both feet on a 1 in-square stick
  with heels on the floor
• Rise up onto stick holding balance as long as
  possible
• Repeat 2 times and score 1 point for each hold
  longer than 15 seconds
• 3 points awarded for holding both attempts longer
  than 15 seconds

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Skills Related Fitness contd

• Measuring your BALANCE contd
• Body Balance 2
• Stand on a 1 in-squared stick with 1 foot running
  parallel to the stick
• Lift the other foot off and balance for 10 sec
• Rise on toes and balance for 10 sec
• Award 1 point for success of each balance
• Award a third point if success on both balances

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Skills Related Fitness contd

• Measuring your COORDINATION
• Stick Toss and Catch
• Hold a stick in each hand
• Place a third stick across both sticks
• Toss the stick (3rd) into the air creating a half
  turn and catch it with between the other 2 sticks
  
• Award yourself 1 point for each catch

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Skills Related Fitness contd

• Measuring your SPEED
• Short Sprint
• Start a few steps behind a starting line
• When signaled to go, run as fast as you can
• Slow to a stop at the second whistle (3 sec.)
• A timer will start a watch as you cross the line
  and again in 3 seconds
• Your score is the distance you travel in the 3
  seconds

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Skills Related Fitness contd

• Measuring your REACTION TIME
• Yardstick Drop
• Have a partner hold the top (at 1 inch) of a
  yardstick
• Place your fingers around (NOT touching) the
  stick at the 24 inch mark
• When you partner drops the stick, catch it as
  soon as you can
• Your score is the mark on the stick where you
  caught it

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Skills Related Fitness contd

• Measuring your POWER
• Standing Long Jump
• Stand behind a line with both feet together
• Swing arms forward, jump as far as you can
• A partner measures your jump distance from the
  line to the nearest body part to the line (heels)

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Chapter 4Physical Activity for Life

• Lesson 2
• Physical Activity and Total Health
• p. 79 - 83

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Health Terms

• Training Program
• Hydration
• Anabolic Steroids

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Getting Started

• ASK FOR HELP
• Physician
• PE teacher
• Coach
• Parent

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Sports and Nutrition

• Food provides energy for top performance!
• Carbs main energy source
• Protein muscle building
• Fats stored energy

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Sports and Nutrition contd

• Hydration drink, drink, DRINK
• Water
• Sports drink
• Dehydration
• Water is lost via sweat and breathing
  
• Causes fatigue
• Thirst is not an indicator of fluid loss
• Anyone should drink several cups of water 2 hours
  prior to workout
• Then drink more water 15 min prior to a workout
• And again following the workout

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Avoiding Harmful Substances

• Tobacco
• Alcohol
• Anabolic Steroids
• Distribution is a felony
• Possession is illegal
• Cancer causing
• Sterility
• Acne or hair loss
• Weight gain or loss
• Sexual underdevelopment/dysfunction
• Violent, suicidal, or depression

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Adequate Rest

• 8 - 10 hours
• Avoid caffeinated drinks
• eating just prior to sleep
• exercising prior to sleep

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Sports and the Mind

• Effort and Ability
• give it your all on the playing field
• Mind-Body Connection
• When you believe you can do an activity, you are
  more likely to be successful
• Sports and Competition
• Demonstrating good sportsmanship helps you to
  avoid conflict

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Physical Activity for Life

• Lesson 3
• Avoiding Injuries
• p. 84 - 89

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Health Terms

• Muscle cramp
• Strain
• Sprain
• Overexertion
• Heat Cramps
• Heat Exhaustion
• Frostbite
• Hypothermia

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Minor Exercise Related Injuries

• usually a result of too much stress on the
  muscle or joint
• Muscle cramp
• An irritation of the muscle being tired,
  overworked, or dehydration

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Minor Exercise Related Injuries contd

• Strain
• Can be a result of participating in an activity
  you are not used to
• Warm-up properly
• Sprain
• Ligaments and tendons are stretched or torn
  followed by pain and swelling
• Warm-up properly

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Treatment for Minor Injuries

• R - rest avoid using the muscle or joint
• I - ice 20 min on, 20 min off
• C - compression light pressure to the injury
• E - elevation raise injury above the heart

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Major Exercise Related Injuries

• Fractures
• Any type of break in a bone
• Dislocation
• When a bone slips from position at a joint

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Major Exercise Related Injuries contd

• Tendinitis
• A condition where the tendons are torn or
  stretched and swollen
• Blows to the Head
• When a bone slips from position at a joint

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Weather Related Risks

• Hot Weather
• Overexertion - overworking
• Dehydration - lack of fluids
• Heat camps - severe water and salt loss
• Heat exhaustion - overheating the body
• Heatstroke - life threatening symptoms

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Weather Related Risks contd

• Cold Weather
• Frostbite - body tissue becomes frozen
• Hypothermia - the body temperature drops and
  loses the ability to warm itself
• Life threatening when the brain function slows
  and body systems shut-down

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Thinking About Safety

• Being aware of the people around you
• Playing at your skill level
• Obeying rules and restrictions
• Accepting responsibility for your own safety

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Personal Safety

• Run/jog in daylight
• Carry a noise device whistle

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Using Proper Equipment

• Use safety equipment
• Rent or borrow them to make sure you like the
  activity
• Buying equipment can be expensive
• Make sure it fits properly
• Make sure it is in good condition
• Choose clothing that is comfortable but not too
  loose or tight

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Protective Equipment

• Helmets
• Athletic cups
• Mouth guards
• Knee/elbow/shoulder pads
• Bright colorful clothing
• Reflective tape