chapter 5 physical activity. lesson 1 physical activity and your health
TRANSCRIPT
CHAPTER 5
Physical Activity
LESSON 1
Physical Activity and Your Health
Organizing Information
Create a concept map
that captures the main
ideas in this lesson.
Builds Strength, Endurance, orFlexibility
Type of Activity
1. Running 1. Endurance
2.
3.
4.
2.
3.
4.
What Is Physical Activity?
It is never too late to participate in regular physical activity.
physical activity Any kind of movement that causes your body to use energy
Health experts recommend that teens get 60 minutes of physical activity daily.
Lifestyle Activities
Chores and outdoor activities are examples of lifestyle activities.
lifestyle activities Physical activities that are part of your day-to-day routine or recreation
Lifestyle activities can become part of a lifelong commitment to fitness.
The Benefits of Physical Activity
When you participate in regular physical activity:
You burn more calories.Your body stores less calories as fat.You reduce the risk of disease.You contribute to physical fitness.
physical fitness The ability to handle everyday physical work and play without becoming tired
The Benefits of Physical Activity
Physical BenefitsPhysical Benefits
• Muscle tone• Heart• Lungs• Bones• Energy
• Muscle tone• Heart• Lungs• Bones• Energy
Mental/EmotionalBenefits
Mental/EmotionalBenefits
• Sleep• Concentration• Dealing with stress• Self-esteem
• Sleep• Concentration• Dealing with stress• Self-esteem
Social BenefitsSocial Benefits
• Friends• Team building• Learning about
other cultures
• Friends• Team building• Learning about
other cultures
Elements of Fitness
To find out how physically fit you are, you would measure these three things:
EnduranceEndurance StaminaStamina StrengthStrength FlexibilityFlexibility
Elements of Fitness
The two kinds of endurance are:
endurance The ability to keep up a physical activity without becoming overly tired
Muscular endurance
Heart and lung endurance
Elements of Fitness
Both kinds of endurance help build stamina.
stamina Your ability to stick with a task or
activity for a long period of time
Elements of Fitness
You build muscle strength by pushing or pulling against a force such as gravity.
strength The ability of your muscles
to exert a force
Elements of Fitness
Flexibility helps prevent injuries. It helps you make body movements like stopping and turning and throwing a ball.
flexibility The ability to move body joints through a full range of motion
Fitness for Life
Fitness is a result of regular ongoing activity.It is never too late to begin to work toward
fitness.Add variety to your fitness routine.Set goals for yourself.
Exercise
One of the best ways to ensure that you get enough physical activity is to exercise.
exercise Planned, structured, repetitive physical activity that improves or maintains physical fitness
Two Types of ExerciseTwo Types of Exercise
AerobicAerobic AnaerobicAnaerobic
LESSON 2
Creating a Personal Fitness Plan
Setting Fitness Goals
Just as you wouldn’t build a house without a blueprint, you wouldn’t start to become physically fit without a plan.
Like any good plan, yours should start with a statement of your goals.
Measuring Your Fitness Level
Once you’ve identified your goals, you will need to test your current fitness level.
Measuring Your Fitness LevelHealthy Fitness Zones for Ages 11 and 12
Test Sex Age 11 Age 12
Curl-upsBoys
Girls
15–28
15–29
18–36
18-32
1-mile run (in minutes and seconds)
Boys
Girls
11:00–8:30
12:00–9:00
10:30–8:00
12:00–9:00
Pull-upsBoys
Girls
1–3
1–2
1–3
1–3
Sit and ReachBoys
Girls
8
10
8
10
Choose Activities
After you know your fitness level, choose the activities that will help you meet your goals.
Will I need apartner or
teammates?
Will I need apartner or
teammates?
Are therespecial skills I’llneed to learn?
Are therespecial skills I’llneed to learn?
Where willI practice?Where willI practice?
How muchtime is
required?
How muchtime is
required?
If it’s a teamsport, is there
a team nearby?
If it’s a teamsport, is there
a team nearby?
How much,if anything,will it cost?
How much,if anything,will it cost?
Will I needspecial
equipment?
Will I needspecial
equipment?
Achieving Your Goals
As you increase the amount of activity in your life, keep the FITT principle in mind.
FITT principle A method for safely increasing aspects of
your workout without injuring yourself
Achieving Your Goals
FF
II
TT
TT
Frequency
Intensity
Time
Type
Creating a Schedule
You should keep a fitness log of your physical activities that lets you keep track of your progress.
Your goal should be to spend 60 minutes a day, four to five days a week, on physical activity.
Creating a Schedule
Fitness Log
Week 1
Aerobic Activity Day Minutes
RunningBasketball
MondayTuesday
3060
Strength Training
Day Minutes
Push-upsSit-ups
MondayTuesday
1010
Checking Your Heart Rate
You should take your resting heart rate before you begin working out.
resting heart rate The number of times your heart beats per minute when you are relaxing
Checking Your Heart Rate
You should take your target heart rate after you have been working out for a while.
target heart rate The level at which your heart and lungs receive the most benefit from a workout
Checking Your Heart Rate
You should take your recovery heart rate after you have finished your workout.
recovery heart rate How quickly your heart rate returns to normal right after exercise is stopped
Warm-Up and Cooldown
A warm-up prevents injuries to muscles, joints, and connective tissue.
warm-up Gentle activity that prepares your body for exercise or sport
The idea of the cooldown is to gradually return your body to its resting state.
cooldown Gentle activity to slow down after exercise