Section 13.1 The Importance of Physical Activity

• Any movement that requires your large muscle groups to work is considered physical activity.

The Benefits of Physical Activity

• Teens should spend 60 minutes or more each day performing some form of physical activity.

• The changes that occur due to physical activity are beneficial to your body, your mind, and your social interactions.

Section 13.1 The Importance of Physical Activity

• Cardiovascular System Your heart and blood vessels receive the most benefits from regular physical activity.

Physical Benefits

• Weight Maintenance Staying at a healthy weight can reduce your risk for developing diseases such as diabetes, heart disease, and certain cancers.

• Bone Strength Your physical activities make your bones stronger and denser.

• Balance and Coordination Physical activity improves your balance and coordination, which may, in turn, improve your athletic ability.

Section 13.1 The Importance of Physical Activity

• During continuous exercise, your brain releases endorphins, chemicals that block pain messages from reaching your brain cells.

Psychological Benefits

• People who exercise regularly are likely to be more self-confident and focused, and have reduced stress levels.

Section 13.1 The Importance of Physical Activity

• Exercise is also an opportunity to have fun.Social Benefits

• Physical activity can be a way to bond with family and friends or build new relationships.

Section 13.1 The Importance of Physical Activity

• Physical fitness means that you have the energy and strength to participate in a variety of activities.

The Components of Fitness

• There are five components of fitness: • cardiorespiratory endurance• muscular strength• muscular endurance• flexibility• body composition

Section 13.1 The Importance of Physical Activity

Cardiorespiratory endurance means that your heart, blood vessels, and lungs are able to distribute nutrients and oxygen and remove wastes efficiently during prolonged exercise.

Cardiorespiratory Endurance

• As the heart muscles become stronger, more blood is pumped with each beat.

• The lungs become more efficient at delivering oxygen to the blood and removing carbon dioxide.

Section 13.1 The Importance of Physical Activity

• The capacity of a muscle or a group of muscles to produce force is called muscular strength.

Muscular Strength

• The amount of weight you can lift is one measure of your muscular strength.

Section 13.1 The Importance of Physical Activity

• Muscular endurance is the ability of your muscles to work for an extended time.

Muscular Endurance

• Developing muscular endurance requires repeated actions over an extended period of time.

Section 13.1 The Importance of Physical Activity

• The ability to move a joint through its entire range of motion is called flexibility.

Flexibility

• This means that you can bend, stretch, and twist your body easily.

• Stretching exercises, if done correctly, can increase flexibility and may reduce the risk of injury during exercise.

Section 13.1 The Importance of Physical Activity

• Body composition is the amount of fat tissue in your body compared to the amount of lean tissue, such as muscles and bones.

Body Composition

• Having too much, or too little, body fat can lead to health problems.

Section 13.1 The Importance of Physical Activity

A Physical Activity Pyramid

Section 13.1 The Importance of Physical Activity

Section 13.1 The Importance of Physical Activity

• Physical activities can be classified as aerobic exercise or anaerobic exercise.

Types of Physical Activity

• Strengthening and endurance activities can be further classified as isometric exercise, isotonic exercise, or isokinetic exercise.

Section 13.1 The Importance of Physical Activity

• Ongoing physical activity that raises your breathing rate and heart rate is called aerobic exercise (ehr OH bik).

Aerobic Exercise

• Aerobic exercises increase the amount of oxygen that your body takes in and uses.

Section 13.1 The Importance of Physical Activity

• Intense physical activity that lasts for a few seconds to a few minutes is called anaerobic exercise.

Anaerobic Exercise

• Most anaerobic exercises develop muscular strength, muscular endurance, or flexibility.

Section 13.1 The Importance of Physical Activity

• Isometric exercise (eye suh MET rik) is an exercise in which muscles contract but very little body movement takes place.

Isometric Exercise

• If you do isometric exercises on a regular basis, the muscles you use will become stronger.

Section 13.1 The Importance of Physical Activity

• Isotonic exercise (eye suh TAHN ik) involves contracting and relaxing your muscles through the full range of a joint’s motion.

Isotonic Exercise

• Through repetition of isotonic exercises, you can develop muscular strength and endurance.

Section 13.1 The Importance of Physical Activity

• In isokinetic exercise (eye soh ki NET ik) muscles contract at a constant rate.

Isokinetic Exercise

• These exercises are often used as therapy to rebuild muscle strength after an injury.

Section 13.2 Setting Goals for Lifelong Fitness

Health Stats This graph shows the percentage of teens who participate in vigorous physical activity on a regular basis.

How would you explain the trends in this graph?

Section 13.2 Setting Goals for Lifelong Fitness

• Lifelong fitness is the ability to stay healthy and fit as you age.

Planning a Fitness Program

• To plan a successful fitness program you should define your goals, develop your program, and monitor your progress.

Section 13.2 Setting Goals for Lifelong Fitness

An important long-term goal of any fitness program should be lifelong fitness.

Define Long-Term Goals

• Choose activities that you enjoy and can continue as you age.

• Vary your activities from day to day.

• Combine exercise with social activities whenever possible.

Section 13.2 Setting Goals for Lifelong Fitness

• In planning a fitness program, you also need to know your more immediate, or short-term goals.

Define Short-Term Goals

• Your goals should be specific to help you measure your progress.

• Your time frame for reaching your goals also needs to be realistic.

Section 13.2 Setting Goals for Lifelong Fitness

• Develop a fitness plan by marking a calendar with your typical weekly schedule.

Develop Your Fitness Plan

• Your Health If you have health concerns, work with your doctor to devise an appropriate fitness plan.

• Your Budget Do the activities require special equipment or fees?

• Where You Live What activities are appropriate for the area where you live? Will you have to alter your plans when the seasons change?

Section 13.2 Setting Goals for Lifelong Fitness

Section 13.2 Setting Goals for Lifelong Fitness

• FITT formula stands for frequency, intensity, time, and type.

The FITT Formula

• Frequency To become or stay physically fit, you should exercise at least 3 to 5 times a week.

• Intensity Target heart rate is the rate at which your cardiovascular system receives the most benefits from exercise without working too hard.

• Time The amount of time you spend exercising affects your level of fitness.

• Type To prevent boredom and overuse injuries, you should practice cross-training by participating in a wide variety of activities.

Section 13.2 Setting Goals for Lifelong Fitness

Section 13.2 Setting Goals for Lifelong Fitness

• You may find that you look better, sleep better, and feel more alert.

Monitor Your Progress

• You might also notice that you have gained muscle strength or lost weight.

• One good indicator of improved fitness is a drop in your resting heart rate.

Section 13.2 Setting Goals for Lifelong Fitness

Monitor Your ProgressA chart, such as this one, can help you monitor your progress.

Section 13.2 Setting Goals for Lifelong Fitness

• As your fitness improves, your workouts may become too easy.

Alter Your Fitness Plan

• By slightly increasing the intensity or time of your workout, you should continue to see positive results.

• Remember that, no matter what your fitness goals are, you need to combine your exercise program with healthy eating habits.

Section 13.2 Setting Goals for Lifelong Fitness

• The safest workouts begin with a warm-up period and end with a cool-down period.

Phases of Exercise

• Stretching exercises should be part of both the warm-up and cool-down periods.

Section 13.2 Setting Goals for Lifelong Fitness

• A warm-up is a five- to ten-minute period of mild exercise that prepares your body for a vigorous workout.

Warming Up and Stretching

• A warm-up should include some of the same motions as your planned activity, but at a slower pace.

• Your warm-up should also include five to ten minutes of stretching.

• Hold stretches for 15 seconds.

Section 13.2 Setting Goals for Lifelong Fitness

The Workout• The workout is when you perform an activity at its

peak level.

• To be effective, your workout should follow the FITT formula.

Section 13.2 Setting Goals for Lifelong Fitness

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• The cool-down is a period of mild exercise, such as walking, performed after a workout.

Cooling Down and Stretching

• Your cool-down should be at least as long as your warm-up.

• Stretching after your cool-down loosens muscles that may have tightened during exercise.

• Spend at least five minutes repeating the stretches you did during your warm-up period.

Section 13.2 Setting Goals for Lifelong Fitness

Suggested Exercise Session

Section 13.2 Setting Goals for Lifelong Fitness

Suggested Exercise Session

Section 13.3 Physical Activity and Safety

• Most injuries can be avoided if youExercising Safely

• get proper medical care• wear safety equipment• pay attention to your surroundings and the

weather

• Proper water and food intake is also important.

Section 13.3 Physical Activity and Safety

• Even if you think you are perfectly healthy, it makes good sense to get a checkup before beginning an exercise program.

Medical Care

• You should also see your doctor whenever you experience any injuries or pain that doesn’t go away.

Section 13.3 Physical Activity and Safety

• Clothing Avoid any clothing that could cause you to trip or get caught on equipment. Wear light-colored, reflective clothing if you must exercise at night.

Safety Equipment

• Footwear To protect your feet from injury, footwear must fit properly, be in good condition, and provide support and protection.

• Protective Gear Shoulder pads, helmets, mouthguards, and other protective gear are designed to prevent injuries during contact sports.

Section 13.3 Physical Activity and Safety

Section 13.3 Physical Activity and Safety

• In planning your exercise program take into accountYour Surroundings

• where you live• where it is safe for you to exercise• whether an area is well-lit

• If you listen to music while exercising, keep the earphone volume low enough so that you can hear what is happening around you.

• whether there are other people around

Section 13.3 Physical Activity and Safety

• Make sure your clothing is appropriate for the weather.

Weather Considerations

• When you exercise outdoors on warm, sunny days• wear light-colored clothing• dress lightly

• In cold weather

• wear sunscreen

• wear gloves or mittens and a hat• take off layers as you warm up

Section 13.3 Physical Activity and Safety

• You should drink about 16 ounces of water one to two hours before you exercise.

Proper Water and Food Intake

• Replacing the water you lose in sweat will prevent dehydration, or excessive water loss.

• Products such as sports-nutrition bars and gels also may have the most benefits for athletes who exercise for long periods of time.

• But nutritionists agree that fruits, vegetables, and whole-grain products provide the best nutrients.

Section 13.3 Physical Activity and Safety

• Although your immediate goals are important, you also need to think about the future.

Avoiding Harmful Substances

• To achieve and maintain lifelong fitness, you need to avoid substances that can harm you.

Section 13.3 Physical Activity and Safety

• A dietary supplement is any product that contains one or more vitamins, minerals, herbs, or other dietary substances that may be lacking in the diet.

Dietary Supplements

• Many supplement products promise shortcuts to greater fitness, such as increased muscle strength or extra energy.

• Supplements do not undergo the same strict testing as medications do.

Section 13.3 Physical Activity and Safety

• Anabolic steroids are artificial forms of the hormone testosterone, a hormone that is involved in muscle development.

Anabolic Steroids

• Steroids can

• The use of unprescribed steroids is also illegal.

• alter appearance• damage organs• increase the risk of cancer• cause depression

Section 13.3 Physical Activity and Safety

Section 13.3 Physical Activity and Safety

Preventing Sports-Related Injuries• Pushing your body too hard can lead to injury.• An important part of achieving lifelong fitness is

avoiding overtraining and preventing injuries.

Section 13.3 Physical Activity and Safety

• If you exercise too intensely for too long without allowing enough time for rest, you may be overtraining.

Overtraining

• Signs of overtraining include• fatigue during exercise• nausea or vomiting• loss of appetite• irritability

Section 13.3 Physical Activity and Safety

• Using the same joints repetitively during your workouts can lead to overuse injuries.

Sports-Related Injuries

• Two common sports-related injuries are sprains, the tearing of ligaments, and strains, the tearing of tendons.

• Allowing injuries to heal properly is extremely important for lifelong fitness.