Turn to:Chapter 13 pg.316

Section 1Take out:

VocabPaper, pen/pencil

What is physical activity?

Any movement that requires large muscle groups to work.

What are the Physical Benefits?

1. Cardiovascular system2. Weight maintenance3. Bone Strength4. Balance and coordination

“BODY”

Physical BenefitsCardiovascular system

– Helps and blood vessels– Blood pressure & Cholesterol

Weight maintenance– Basal metabolic rate – energy used

at rest– Risk of Diabetes, heart disease, and

certain cancers

Physical BenefitsBone Strength

–Weight bearing exercise: jump rope or walking

– Chance of getting osteoporosis

Balance and coordination– athletic ability

– Injury while multi-tasking – carrying packages down the stairs

What are the Psychological

Benefits?Releasing Endorphins•Blocks pain•Gives satisfied feeling• Self-confidence , better mood, & stress.•Stretching can help you relax & sleep better

What are the Social Benefits?

•Have fun• A way to bond with friends family and make new relationships

What is Physical Fitness?

You have the energy & Strength to participate in a variety of activities

What are the 5 Components of

Fitness1.Cardiorespiratory Endurance

2.Muscular Strength3.Muscular Endurance4.Flexibility5.Body Composition

5 Components of Fitness1. Cardiorespiratory Endurance– , lungs, & blood vessels can

distribute nutrients & Oxygen and Remove waste

– beats more = stronger– Lungs can deliver more Oxygen and

remove Carbon Dioxide

2. Muscular Strength– Produce force–What can you lift– Push-ups

5 Components of Fitness3. Muscular Endurance–Muscles ability to do work over a period of

time– Repeat action: walking, rowing

4. Flexibility–Moving a joint a full rang of motion– Bend, stretch, & twist easy– injury

5. Body Composition– Amount of fat to Lean tissue ( Muscle)– Too much = health problems

Types of Physical Activities

1.Aerobic Exercise2.Anaerobic Exercise3.Isometric Exercise4.Isotonic Exercise5.Isokinetic Exercise

1. Aerobic Exercise– Activity breathing, 20 + min– Can also help muscular

endurance– Swimming

2. Anaerobic Exercise– Intense & quick– Lifting weights, push-ups, sprints– Develops muscular strength &

endurance, and flexibility

3. Isometric Exercise–Muscles contract with little movement– Push hands together

4. Isotonic Exercise– Contracting & relaxing in full range– Pull-ups, free weights– Repetition develops muscular strength &

endurance

5. Isokinetic Exercise–Muscles contract at a constant rate– Fitness machines– Used in therapy after injury

Turn to:Chapter 13 pg.324

Section 2Take out:

VocabPaper, pen/pencil

Setting GoalsWhat is Lifelong fitness?

Being able to stay healthy & fit as you get older.

Long–Term Goals• Pick and activity that you can

like and can keep doing as you get older

• Change your activities– risk of injury & boredom

• Be social with activities

Short-term Goal

• Be Specific – “10-min Mile”

• Has to be measurable

• Realistic time frame

Fitness Plan• Set goal• Consider–Schedule (Days)–Fitness level- Your health–Time–Types of activities- your budget $$ & where you live

FITT FORMULA• Frequency–How often you exercise

• Intensity–How hard you exercise

• Time–How long you exercise

• Type–What type of exercises you do

Monitoring Progress• Changes happen with in 12 wks

• Start to look, sleep, & feel better

• Gain muscle or weight loss

• in resting rate = improve in fitness

Alter Fitness PlanWhen should you change your plan?•When workouts become too easy•When body is no longer changing

What should you do?Change: Intensity, Time, or Type

Phases of Exercise1. Warm up & Stretching– body temp. & rate & make muscles

more flexible (5-10 min)

2. Workout– Use FITT Formula– Cardiorespiratory & Muscular Training– Don’t do same muscle groups 2 days in a

row

3. Cool Down & Stretching– body temp. & rate & loosen muscles

(5-10 min)

Classwork:13-2: Setting goals for Lifelong Fitness (YellowYellow))

Homework:13.1: Importance of Physical Activity (whitewhite)

Turn to:Chapter 13 pg.331

Section 3Take out:

VocabPaper, pen/pencil

SafetyHow can most injuries be avoided?How can most injuries be avoided?

1.Proper medical care

2.Wearing safety equipment

3.Checking Environment

4.Paying attention to the weather

SafetyProper medical care

•See doctor for injuries

Wearing safety equipment•Clothes – dress for activity•Footwear- good fit, protection, support•Protective gear – Sports

SafetyChecking Environment

•Earphones low to hear, path of travel, lighting

Weather•Sunny/WarmSunny/Warm = Light clothes, sunscreen•ColdCold = Layers, gloves, hat

Food & Water•Drink water before exercise•Eat a balanced diet for energy

Harmful SubstancesDietary SupplementsDietary Supplements

•Claim short cut to muscle strength or extra energy•Can have side effects•May not work at all

Anabolic SteroidsAnabolic Steroids•Artificial Testosterone•Can damage organs, risk of cancer, cause depression•Steroids & HGH are banned in Sports

Preventing Sport-Related Injuries

Avoid Overtraining•Consistent schedule with days of rest•Stay in comfort level (target rate)•Pace yourself

Preventing Sport-Related Injuries

Sports-Related Injuries•Overuse injuries – same joint too much•Tendonitis, Stress fractures, Sprains, Strains– Treat sprains & strains with R.I.C.E• Rest Ice Compression Elevation

•Allow enough time to heal properly

Tendonitis Stress Fracture

Sprain Strain

Classwork:13-3: Physical Activity & Safety (YellowYellow))

13.1: Importance of Physical Activity (whitewhite)