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Chapter 4

Chapter 4. Physical Activity for Life. Lesson 1. Physical Activity and Your Health. What is Physical Activity?. Physical Activity: any form of movement that causes your body to use energy Purposeful ways….examples???

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Chapter 4

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  1. Chapter 4 Physical Activity for Life

  2. Lesson 1 Physical Activity and Your Health

  3. What is Physical Activity? • Physical Activity: any form of movement that causes your body to use energy • Purposeful ways….examples??? • Physical Fitness: the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands • Lifelong goal, total sense of well-being

  4. What are the Benefits to Physical Activity • Provides health benefits that last a lifetime • Helps strengthen not only the physical but also the mental/emotional and social sides of your heath triangle • Discussion: Weight lifter who works out at a gym 5 times a week. Is this individual fit?

  5. Benefits to Physical Health • Makes your body stronger, increases your energy and improves your posture • Reduce chronic fatigue and stiffness and can improve your motor responses • Helps strengthens muscles and bones which helps reduce the risk of many serious diseases

  6. Benefits to Physical Health cont., • Regular physical activity also contributes to the functioning of many body systems: • Cardiovascular System • Respiratory System • Nervous System

  7. Benefits to Mental/Emotional Health • Help reduce stress • Stretching helps to relax tense muscles (before going to sleep especially) • Allows you to manage anger or frustration in a healthy way • How is this possible??? Stimulates the release of certain chemicals that affect the brain, which helps your mood and decreases the risk of depression

  8. Benefits to Mental/Emotional Health cont., • Helping you look and feel better, which can increase your self-confidence • Contributing to a positive self-concept by giving you a sense of pride and accomplishment in taking care of yourself • Reducing mental fatigue by bringing more oxygen to the brain. This improves your concentration, allowing you to think clearly and work more productively • Giving you a “can do” spirit when faced with new challenges

  9. Benefits to Social Health • Building self-confidence, which helps you cope better in social situations, such as when you meet new people • Giving you the opportunity to interact and cooperate with others • Helping you manage stress, which can enhance your relationships with others

  10. Journal 5 – Character Check • Responsibility • When you participate in regular physical activity, you take responsibility for your health. By taking care of yourself, you are saying that you are worth investing in. Be positive about the benefits these activities bring you, and don’t forget to compliment yourself: “I like how I feel, and I like how I look!” • Write 3 other positive statements that reflect the benefits you receive from regular physical activity

  11. Risks of Physical Inactivity • CDC’s troubling facts about the level of physical activity among U.S. high school students • More than one in three teens do not participate in regular vigorous activity • Regular participation in vigorous physical activity declines significantly during teen years, 73% of 9th graders to 61% of 12th graders • Only 29% of teens attend a daily physical education class, a serious decline from 42% in 1991 • WHY???

  12. Risk of Physical Inactivity, cont. • Sedentary Lifestyle – a way of life that involves little physical activity • Negative effects of a sedentary lifestyle include: • Unhealthy weight gain, which can lead to cardiovascular disease, type 2 diabetes and cancer. • Cardiovascular disease is the leading cause of death among Americans • Diabetes is a serious disorder that prevents the body from converting food into energy • Increased risk of osteoporosis, a condition characterized by a decrease in bone density, producing porous and fragile bones • Reduced ability to manage stress • Decrease opportunities to meet and form friendships with active people who value and live a healthy lifestyle

  13. Physical Activity and Weight Control • 15. 7% of children have weight problems • 7% of children are obese • 70% of children with a weight problem will be overweight adults • 62% of adults have a weight problem • 25% of adults are obese • 30% of adults are over normal weight • 35% of adults morbid obese • 25%-30% of adults are considered overweight

  14. Physical Activity and Weight Control, cont. • Develop good eating habits and be physically active on a regular basis • Figure 4.1 in text, page 78 • Metabolism – is the process by which your body gets energy from food • Your body needs a sufficient number of calories each day to function properly • Physical activity to burn off the extra calories or they are stored as fat • When you are physically active your metabolism rises and your body burns more calories than when it is at rest • You can continue to burn more calories several hours after you ended your activity

  15. Fitting Physical Activity into Your Life • Recommended you get 60 minutes most days of the week • Any activity is good activity • Choose things you like and enjoy • It does not have to be 60 straight minutes

  16. Lesson 2 Fitness and You

  17. Elements of Fitness • Cardiorespiratory Endurance • the ability of the heart, lungs and blood vessels to utilize and send fuel and oxygen to the body’s tissues during long periods of moderate to vigorous activity • Cardiovascular disease is the number 1 cause of death in the United States Examples???????

  18. Elements of Fitness • Muscle Strength • the amount of force a muscle can exert Examples???????

  19. Elements of Fitness • Muscle Endurance • the ability of the muscles to perform physical tasks over a period of time without becoming fatigued Examples???????

  20. Elements of Fitness • Flexibility • the ability to move a body part through a full range of motion Examples???????

  21. Elements of Fitness • Body Composition • the ratio of body fat to lean body tissue, including muscle, bone, water and connective tissue such as ligaments, cartilage and tendons Examples???????

  22. Elements of Fitness • Exercise • purposeful physical activity that is planned, structured, and repetitive and that improves or maintains personal fitness

  23. Measuring Cadiorespiratory Endurance • Mile run • PACER Test • 3 minute step test

  24. Measuring Muscular Strength and Endurance • Gives you the necessary power to carry out your daily tasks without becoming fatigued • Usually have better posture and less back problems • Curl ups: abdominals • Arm hang: upper body • Squats: lower body

  25. Measuring Flexibility • Increase your athletic performance, help you feel more comfortable, reduce the risk of muscle strains and other injuries, prevent lower back problems • Sit – and – Reach

  26. Measuring Body Composition • Be physically active and eat healthy to avoid being overweight • You should have an idea of your body composition • Women: 18% and 22% - Body Fat • Skin fold test: “pinch test” • Hydrostatic or Hydrodensitometry • DEXA (Dual Energy X-ray Absorptiometry)

  27. Improving Your Fitness • Two Categories: • 1. Aerobic Exercise • 2. Anaerobic Exercise • Aerobic exercise is 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 to 30 minutes at one time • Anaerobic exercise involves short bursts of activity in which the muscles work so hard that they produce energy without using energy • Examples of both???

  28. Targeting Cardiovascular Fitness • 1. sit quietly for f minutes, and then take your pulse. This is your resting heart rate (RHR) • 2. subtract your age from 220 to find your maximum heart rate (MHR) • 3. Subtract your resting heart rate from your maximum heart rate • 4. Multiply the number you arrived at in Step 3 by 60% and again by 85%. Round to the nearest whole numbers • 5. Add your resting heart rate to the numbers you arrived at in step 4. The resulting totals represent your target heart range

  29. Target Heart Rate • 1. RHR = 66 beats per minute • 2. MHR = 220 – 18 = 202 • 3. 202 – 66 = 136 • 4. 136 x 60% = 82, 136 x 80% = 109 • 5. 82 + 66 = 148, 109 + 66 = 175 • Target Heart Range is between 148 and 175

  30. Improving Cardiorespiratory Endurance • Aerobic exercises helps to increase your heart rate which sends more oxygen to your muscles to use as energy • Over time this strengthens your heart muscle, allowing it to pump more blood efficiently • Increases your lung’s capacity to hold air

  31. Improving Muscular Strength and Endurance • Anaerobic exercises improve muscular strength and endurance • Sprinting, resistance training or strength training are forms of anaerobic exercise • Resistance training, which builds muscles by requiring them to move in opposition to a force; free weights, exercise machines or your own body weight • Helps the body keep blood sugar levels normal and help maintain healthy cholesterol levels • Three types of resistance training, Isometric, Isotonic, and Isokinetic

  32. Three Types of Resistance Training • Isometric Exercise – an activity that uses muscle tension to improve muscular strength with little or no movement of the body part • Example: pushing against a wall or any other immovable object • Isotonic Exercise – an activity that combines muscle contraction and repeated movement • Doing calisthenics, push-ups, pull-ups, sit-ups; using a row machine • Isokinetic Exercise – an activity in which a resistance is moved through an entire range of motion at a controlled rate of speed • Using a stationary bike or treadmill designed to control resistance and speed

  33. Improving Flexibility • You have good flexibility when you can easily bend, turn, and stretch your body • You can improve your flexibility through regular stretching exercises • Best time to increase your flexibility is when your core temperature has been raised • Do not hold stretches for longer than 10-15 seconds • Different types of stretching: Ballistic, Dynamic, Active, Passive, Static, Isometric, PNF (see handout)

  34. Improving and Maintaining Bone Strength • Decisions you make concerning physical activity and nutrition can affect the health of your skeletal system now and later in life • Calcium helps our bones as well as resistance training and weight bearing aerobic activities – those that force you to work against gravity, such as walking and stair climbing • During your teen years it is the last chance to build bone mass because during a person’s late 20s and early 30s bone mass and density starts to decline which leads to osteoporosis

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