Physical Activity CHAPTER 5 Physical Activity and Your

Physical Activity CHAPTER 5

Physical Activity and Your Health LESSON 1

Create a concept map that Builds Strength, Endurance, or Flexibility captures the main ideas in 1. Running 1. Endurance this lesson. 2. 3. 4. Organizing Information Type of Activity

What Is Physical Activity? It is never too late to participate in regular 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 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 The ability to handle everyday physical work and play without becoming tired

The Benefits of Physical Activity Physical Benefits • • • Muscle tone Heart Lungs Bones Energy Mental/Emotional Benefits • • Sleep Concentration Dealing with stress Self-esteem Social Benefits • Friends • Team building • Learning about other cultures

Elements of Fitness To find out how physically fit you are, you would measure these three things: Endurance Stamina Strength Flexibility

Elements of Fitness The two kinds of endurance are: Muscular endurance Heart and lung endurance The ability to keep up a physical activity without becoming overly tired

Elements of Fitness Both kinds of endurance help build stamina Your ability to stick with a task or activityfor 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 Planned, structured, repetitive physical activity that improves or maintains physical fitness Two Types of Exercise Aerobic Anaerobic

Creating a Personal Fitness Plan LESSON 2

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 Level Healthy Fitness Zones for Ages 11 and 12 Test Curl-ups 1 -mile run (in minutes and seconds) Pull-ups Sit and Reach Sex Age 11 Age 12 Boys 15– 28 18– 36 Girls 15– 29 18 -32 Boys 11: 00– 8: 30 10: 30– 8: 00 Girls 12: 00– 9: 00 Boys 1– 3 Girls 1– 2 1– 3 Boys 8 8 Girls 10 10

Choose Activities After you know your fitness level, choose the activities that will help you meet your goals. Will I need a partner or teammates? Are there special skills I’ll need to learn? How much time is required? Will I need special equipment? If it’s a team sport, is there a team nearby? Where will I practice? How much, if anything, will it cost?

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 F Frequency I Intensity T Time T 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 Running Basketball Strength Training Push-ups Sit-ups Day Minutes Monday Tuesday 30 60 Day Minutes Monday Tuesday 10 10

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