Glencoe Health Lesson 1 Benefits of Physical Activity

Glencoe Health Lesson 1 Benefits of Physical Activity

LESSON 1 Benefits of Physical Activity and Your Health Main Idea Physical activity benefits all aspects of your health triangle. Teens should try to get at least 60 minutes of physical activity every day. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 1 Benefits of Physical Activity and Your Health Physical activity includes all kinds of activities that you do every day. New Vocabulary physical activity Any form of movement that causes your body to use energy. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 1 Benefits of Physical Activity Physical Benefits Being active on a regular basis improves your physical fitness. New Vocabulary physical fitness The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 1 Benefits of Physical Activity Physical Benefits All kinds of physical activity – not just exercise – will improve your health. New Vocabulary exercise Purposeful physical activity that is planned, structured, and repetitive, and that improves or maintains physical fitness. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 1 Benefits of Physical Activity Physical Benefits Strengthens your muscles and bones Boosts your energy level Improves your posture Helps you maintain a healthy weight Reduces your risk of many serious diseases Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 1 Benefits of Physical Activity Physical Benefits Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 1 Benefits of Physical Activity Mental and Emotional Balance Stress Relief Mood Enhancement Mental and Emotional Benefits Improved Self-Esteem Glencoe Health Chapter 12 Physical Activity and Fitness Better Sleep Lesson Home

LESSON 1 Benefits of Physical Activity Social Benefits Spend time with friends Make new friends Develop skills to improve your relationships Increase self-esteem Give you confidence Manage stress Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 1 Benefits of Physical Activity Risks of Being Inactive Main Idea An inactive lifestyle puts you at risk for a variety of health problems. Examples of sedentary activities include watching TV, surfing the internet, and playing video games. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 1 Benefits of Physical Activity Risks of Being Inactive Being sedentary puts you at risk for a variety of health problems. New Vocabulary sedentary Involving little physical activity. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 1 Benefits of Physical Activity Risks of Being Inactive Health Problems of Being Sedentary Unhealthful weight gain and obesity Cardiovascular disease Type 2 diabetes Certain types of cancer Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 1 Benefits of Physical Activity Risks of Being Inactive continued Health Problems of Being Sedentary Asthma and other breathing problems Osteoporosis Osteoarthritis Psychological problems Premature death Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 1 Benefits of Physical Activity Making Time for Physical Activity Main Idea You can find ways to fit physical activity into your daily life. Engaging in 10 minutes of physical activity six times a day provides the same benefit as an hour-long workout. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 1 Benefits of Physical Activity Making Time for Physical Activity Instead of this… Try this… Taking the elevator Take the stairs Using a snowblower Shovel snow Getting a ride to a friend’s house Walk, skate, or ride a bike Using a shopping cart Carry your groceries to the car Taking a car through a car wash Wash the car by hand Playing video or computer games Play basketball, soccer, or tennis Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 2 Improving Your Fitness Elements of Fitness Main Idea Five elements of fitness all affect your health in different ways. The five elements are cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 2 Improving Your Fitness Elements of Fitness If you have cardiorespiratory endurance , you can run a mile or go on a long hike without tiring. New Vocabulary cardiorespiratory endurance The ability of your heart, lungs, and blood vessels to send fuel and oxygen to your tissues during long periods of moderate to vigorous activity. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 2 Improving Your Fitness Elements of Fitness You need muscular strength for all kinds of activity that put stress on your muscles, such as lifting, pushing, and jumping. New Vocabulary muscular strength The amount of force your muscles can exert. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 2 Improving Your Fitness Elements of Fitness Muscular endurance gives you the power to carry out daily tasks without fatigue, such as carrying boxes up and down a flight of stairs. New Vocabulary muscular endurance The ability of your muscles to perform physical tasks over a period of time without tiring. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 2 Improving Your Fitness Elements of Fitness Flexibility can improve your athletic performance and reduce your risk of muscle strain and other injuries. New Vocabulary flexibility The ability to move your body parts through their full range of motion. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 2 Improving Your Fitness Elements of Fitness Your body composition is the ratio of fat to lean tissue in your body. Having low overall body fat reduces your risk of cardiovascular disease and other health problems associated with being overweight. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 2 Improving Your Fitness Evaluating Your Fitness Main Idea You can use different tests to evaluate each element of your fitness. You can use tests to measure your cardiorespiratory endurance, muscular strength, and endurance, and flexibility. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 2 Improving Your Fitness Measuring Muscular Strength and Endurance You can measure the strength and endurance of your abdominal muscles by doing a partial curl-up test. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 2 Improving Your Fitness Measuring Muscular Strength and Endurance You can measure the strength and endurance of your upper body by doing a right-angle push-up test. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 2 Improving Your Fitness Measuring Cardiorespiratory Endurance You can evaluate your cardiorespiratory endurance by doing a three-minute step test. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 2 Improving Your Fitness Measuring Flexibility The sit-and-reach test measures the flexibility of your lower back and hamstring muscles. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 2 Improving Your Fitness Getting Fit Main Idea Use different forms of exercise to improve the various elements of your fitness. Most exercises and activities fit into two basic categories: aerobic and anaerobic. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 2 Improving Your Fitness Getting Fit Aerobic exercise raises your heart rate and increases your body’s use of oxygen. Jogging, swimming, and riding a bicycle are examples. New Vocabulary aerobic exercise All rhythmic activities that use large muscle groups for an extended period of time. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 2 Improving Your Fitness Getting Fit Sprinting and lifting weights are examples of anaerobic exercise. New Vocabulary anaerobic exercise Intense, short bursts of activity in which the muscles work so hard that they produce energy without using oxygen. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 2 Improving Your Fitness Improving Cardiorespiratory Endurance Aerobic exercise increases your heart rate and pumps more blood throughout your body. Over time, your heart and lungs adapt to the demands made by aerobic activity by working more efficiently. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 2 Improving Your Fitness Improving Cardiorespiratory Endurance Anaerobic exercises improve muscular strength and endurance. Exercises like lifting weights strengthen the muscles and are known as resistance or strength training. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 2 Improving Your Fitness Improving Muscular Strength and Endurance Ways to Use Resistance to Work Your Muscles Isometric Exercises Glencoe Health Chapter 12 Physical Activity and Fitness Isotonic Exercises Isokinetic Exercises Lesson Home

LESSON 2 Improving Your Fitness Improving Muscular Strength and Endurance Isometric exercise use muscle tension to improve strength with little or no movement of the body part. Pushing against a wall or other immovable object is an example of isometric exercise. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 2 Improving Your Fitness Improving Muscular Strength and Endurance Isotonic exercises combine movement of the joints with contraction of the muscles, building flexibility and strength. Lifting free weights or doing calisthenics, such as pull-ups, push-ups, and sit-ups are examples of isotonic exercises. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 2 Improving Your Fitness Improving Muscular Strength and Endurance Isokinetic exercises exert resistance against a muscle as it moves through a range of motion at a steady rate of speed. Various types of weight machines and other exercise equipment provide isokinetic exercise. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 2 Improving Your Fitness Improving Flexibility Stretching exercises improve your flexibility, circulation, postures, and coordination. They also reduce your risk of injury during other activities. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 2 Improving Your Fitness Improving Flexibility Weight-bearing exercises work with gravity, and are good for strengthening bones. Strength training, walking, aerobics, and dancing are all weight-bearing exercises. Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 3 Planning a Personal Activity Program Your Fitness Plan The physical activity you choose depends on factors such as your fitness goals and activities you like Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 3 Planning a Personal Activity Program Personal Fitness Needs The following factors may affect your activity choices: 1. Cost 2. Where you live – flat or hilly, weather 3. Your schedule 4. Your fitness level 5. Your overall health 6. Personal safety Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 3 Planning a Personal Activity Program Types of activities Select different types of activities to meet specific fitness goals and prevent boredom 1. Moderate intensity physical activity – walking climbing stairs, yard work 2. Aerobic activities – raise heart rate, cycling, brisk walking running, dancing team sports 3. Strength Training – develops muscle tone , push ups, pulls ups, abdominal crunches 4. Flexibility exercises – stretching 10 -12 minutes a day Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 3 Planning a Personal Activity Program Principles of building fitness Effective fitness plans focus on 4 principles 1. Specificity – choosing the right types of activities to improve a given element of fitness 2. Overload– exercising at a level that’s beyond your regular daily activities – grow stronger 3. Progression– gradually increasing the demands on your body – working harder and longer each time 4. Regularity – working out on a regular basis Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 3 Planning a Personal Activity Program Stages of a workout 3 stages – warm up – workout – cool down 1. Warm up – prepares muscles for work. Increases blood flow, delivers needed oxygen 2. Workout– exercising at your highest peak FITT F-FREQUENCY I – INTENSITY T – TYPE OF ACTIVITY T – TIME (DURATION) 3. Cool down – allows your heart rate to lower, breathing to calm down and body temp to return to normal Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 4 Fitness Safety and Avoiding Injuries Safety First Safety precautions can help you avoid injuries during physical activity -use correct equipment -play attention to weather and objects -warm up before exercise -stay within areas given for physical activity -obey all rules and restrictions -practice good sportsmanship Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 4 Fitness Safety and Avoiding Injuries Safety First Safety precautions can help you avoid injuries during physical activity -use correct equipment -play attention to weather and objects -warm up before exercise -stay within areas given for physical activity -obey all rules and restrictions -practice good sportsmanship Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 4 Fitness Safety and Avoiding Injuries Safety First -use correct equipment -page 338 guidelines for the right equipment Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 4 Fitness Safety and Avoiding Injuries Safety First -play attention to weather and objects cold weather risks - frostbite - skin becomes pale, hard and numb. -hypothermia - dangerously low body temp symptoms = drowsiness, weakness and confusion Hot weather risks - working out in extreme heat can lead to overexertion - overworking the body -Can cause Heat exhaustion - a form of physical stress on the body caused by overheating -In extreme cases - heat stroke can cause death Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 4 Fitness Safety and Avoiding Injuries Safety First -Wind and Sun protection - sun and wind can pose a hazard in both hot and cold weather Windburn - irritation of the skin caused by wind exposure. keep skin covered and wear lip balm Sunburn - a burning of the skins outer layer. can be mild or severe. Wear protective clothing and use sunscreen Skin Cancer - can result from repeated or prolonged sun exposure. UV rays are blocked with sunscreen Eye Damage - caused by exposure to UV rays. Wear sunglasses, hats or skiing goggles Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 4 Fitness Safety and Avoiding Injuries Coping with Injuries - minor and major injuries -Minor Injuries - you can treat yourself Blisters - fluid filled bumps caused by friction - to treat leave skin intact and let them heal Muscle cramps - to treat, stretch and drink fluids Strains - can result from overstretching or tearing a muscle. Use P. R. I. C. E procedure to treat Sprains - injuries to ligaments around joints. Use P. R. I. C. E to treat Tendonitis - inflammation or swelling around the tendons. (bands of fiber that connect muscle to bones). To treat - rest, medication or physical therapy Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home

LESSON 4 Fitness Safety and Avoiding Injuries Coping with Injuries - minor and major injuries -Major Injuries - require medical care Fractures - broken bones - to treat , do not move victim and get a medical professional Dislocations - bone pops out of socket - to treat call help immediately Concussion- injury to the brain, results in severe headache, unconsciousness, or memory loss Signs - vomitting, confusion, seizures or weakness Seek help immediately Glencoe Health Chapter 12 Physical Activity and Fitness Lesson Home