Physical Activity

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Physical Activity

• Any form or movement that causes your body to use
  energy

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Physical Fitness

• Physical activity leads to physical fitness
• Physical fitness the ability to carry out daily
  tasks easily and have enough reserve energy to
  respond to unexpected demands

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Benefits of Physical Activity

• Physical
• Increases energy
• Cardiovascular system
• Respiratory system
• Nervous system reaction time
• Mental/Emotional
• Reduces stress
• Helps manage anger
• Increases self-confidence
• Positive self-concept
• Reduces mental fatigue more oxygen to brain
• Social Health
• Builds self-confidence cope better in social
  situations
• Opportunity to interact and cooperate with others
• relationships

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Level of Physical Activity(According to the CDC)

• 35 of teens (1 in 3) do NOT participate in
  vigorous activity (20 minutes, 3 times a week)
• 29 of teens attend daily PE 1991, 42

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Risks of Physical Inactivity

• Sedentary lifestyle a way of life that involves
  little physical activity
• 60 of US adults dont engage in recommended
  activity
• Only 20-24 of Americans get 30 min of exercise 5
  days or more a week
• Risks
• Unhealthful weight gain can lead to
  non-communicable diseases (cardiovascular
  disease, type 2 diabetes, and cancer)
• Increased risk of osteoporosis a condition
  characterized y a decrease in bone density,
  producing porous and fragile bones
• Reduced ability to manage stress
• Less opportunities to meet and form friendships
  with active people who value and live a health
  lifestyle

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Instead of

• Taking and elevator or escalator
• Playing video or computer games
• Getting a ride to a friends house
• Watching TV or taking a nap
• Taking the car through a car wash

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Fitting in Activity

• At least 60 minutes of moderate physical activity
• Doesnt have to be all at once

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Elements of Fitness

• Cardiorespiratory endurance
• the ability of the heart, lungs, and blood
  vessels to utilize and send fuel and oxygen to
  the bodys tissues during long periods of
  moderate-to-vigorous activity
• Muscular Strength
• The amount of force a muscle can exert (once)
• Muscular Endurance
• The ability of the muscles to perform physical
  tasks over a period of time without becoming
  fatigued
• 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 such as ligaments, cartilage, and tendons

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Improving your Fitness

• Exercise purposeful physical activity that is
  planned, structured, and repetitive and that
  improves or maintains personal fitness
• Two categories of exercise
• Aerobic (oxygen) any activity that uses large
  muscle groups, is rhythmic in nature, and can be
  maintained continuously for at least 10 minutes
  three times a day or for 20-30 minutes at one
  time
• Examples running, cycling, swimming, dancing
• Anaerobic (without oxygen) intense short
  bursts of activity in which the muscles work so
  hard they produce energy without using oxygen
• Lifting weight

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Cardiorespiratory Endurance

• Improving
• Aerobic exercises heart and lungs are working
  hardergetting stronger over time
• F 3-5 times/week
• I Moderate THR zone 60-85 of your max HR
• T 20-60 minutes
• T aerobic activities

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Muscular Strength and Endurance

• Anaerobic
• Lifting Weights
• More weight, less reps strength
• Less weight, more reps endurance
• F 2-3 times/week
• I 1-3 sets, 8-12 reps
• T 30 to 60 minutes
• T Resistance training machines, free weights,
  calisthenics

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Types of Resistance Exercise

• Isometric uses muscle tension to improve
  muscular strength with little or no movement of
  the body parts
• Contracting muscles, pushing against a wall
• Isotonic combines muscle contraction and
  repeated movement
• Pushups, situps, free weights
• Isokinetic resistance is moved through an
  entire range of motion at a controlled rate of
  steed
• Stationary bike, treadmill, machine weights

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Improving Flexibility

• Regular Stretching
• F 2-3 times/week
• I moderate
• T hold 15-30 seconds
• T static and or dynamic

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Types of Stretching

• Static
• Passive
• Active
• PNF (proprioceptive neuro-muscular)
• Dynamic

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Improving and Maintaining Bone Strength

• Resistance training
• Weight-bearing aerobic activities

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Training and Peak Performance

• Take care of your body
• Nutrition
• Hydration taking in fluids so the body
  functions properly
• Adequate rest
• Avoid harmful substances
• Steroids quick results, but bad for your health
• Supplements not approved by the FDA
• Begin training program
• A program of formalized physical preparation for
  involvement in a sport or another physical
  activity

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Safety First

• Health screening Physical before
  participating
• Using proper safety equipment
• Be alert of your surroundings
• Know your physical limits, play at your skill
  level
• Warm up and cool down
• Obey rules and restrictions
• Practice good sportsmanship

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Weather Related Injuries

• Hot-weather risks
• Overexertion overworking the body
• Heat exhaustion
• Heat cramps muscles spasms that result from a
  loss of large amounts of salt and water through
  perspiration
• Heat stroke a condition in which the body loses
  the ability to rid itself of excessive heat (core
  body temperature rises) can lead to death
• Cold-weather risks
• Frostbite a condition that results when body
  tissues become frozen
• Hypothermia a condition in which body
  temperature becomes dangerously low

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Planning a Personal Activity Program
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Setting Goals

• What do you want to accomplish?
• Action Plan How can you achieve these goals?
• USDA recommends teens get 60 minutes of physical
  activity every day

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Choosing Activities

• Cost
• Where you live
• Your level of health
• Time and Place
• Personal Safety
• Comprehensive planning
• Cross-training
• A variety of physical activities

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Important things to remember

• Overload working the body harder than it is
  normally worked
• Progression the gradual increase in overload
  necessary to achieve higher levels of fitness
• Specificity particular exercises and activities
  improve particular areas of health-related fitness

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Parts of the Program

• Warm-up
• Workout
• Cool-down
• Monitoring your Progress

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Warm-up

• An activity that prepare the muscles for work
• Similar activity, but at a slower pace
• Stretching

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Workout

• FITT formula
• Frequency How often?
• Intensity How hard?
• Time How long?
• Type What did you do?

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Physical Activity Pyramid
Sedentary Activities seldom Ex) Watching TV,
video games, computer time
Flexibility Activities 2 days/week Ex) stretching
Anaerobic Activities 2-3 days/week Ex) resistance
activities
Aerobic Activities 3-5 days/week 20-60 minutes
each Ex) Running, cycling, playing basketball
Moderate-Intensity Physical Activities 30 minutes
per day Ex) Walking, climbing stairs, walking
your dog, cleaning
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Monitoring Your Progress

• Resting Heart Rate the number of times your
  heart beats in one minute when you are not active
• Changes in strength or endurance the activity
  becomes easier
• Maxing out