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Chapter 4 Physical Activity for Life RSS Health 1
Transcript of Chapter 4 Physical Activity for Life RSS Health 1
Physical Activity: is any form of movement that causes your body to use energy.
Physical Fitness: is the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.
Benifits of Physical Activity
* Ciculatory System: Strengthen heart and pump blood efficiently.
* Respiratory System: Breathing more efficiently.
*Nervous System: Improves reaction time.
Mental and Emotional Benefits
* Look and feel better; more self confidence.
* Sense of pride and accomplishment.
* Reduce mental fatigue and increase concentration levels; oxygen to the brain.
Benefits to Social Health
* Improves social skills and self confidence.
*Interaction and cooperation with others.
* Helps manage stress and relationships.
Risks of Physical Inactivity
*35% of teens do not get 20 min. of vigorous activity a day.
* Regular participation in vigorous physical activity declines from 73% as frosh to 61% as seniors.
* Only 29 percent of teens participate in a PE class.
Risks of a Sedentary Lifestyle:
A way of life that involves little physical activity.
*Weight gain and cardiovascular disease
* Diabetes: disorder that prevents the body from converting food to energy. (blood sugar)
* Osteoporosis: Decrease bone density (porous)
* Lack of stress management.
* Less chance to socialize with those who live a healthy life style.
Physical Activity and Weight Control
* Metabolism: The process by which your body gets energy from food.
* Foods energy is measured in a unit of heat called calories.
Ways to Fit Physical Activity Into Your Life
Figure 4.1 p.78
Fitness and You
Elements of Fitness
: The abilityof 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 exercise.
: the amount of force a muscle can exert.
: the ability of muscles to perform tasks over a period of time without becoming fatigued.
: the ability to move a body part through a full range of motion.
: the ratio of body fat to lean body tissue (bone, muscle, water,and connective tissue)
: page 85
Improving Your Fitness
any activity that uses large muscle groups, is rythmic in nature, and can be maintained continuously for at least 10 min three times a day or for 20 to 30 minutes at a time at lest 3 times a week.
Running, cycling, swimming, dancing.
: intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen.
Lifting weights, 100 yard dash
Improving Muscular Strength and Endurance
Improving Cardiovascular Endurance
= 160 beats per min / 3x per week / 30 min
= > 160 beats per min / >3x per week / > 30 min
: Little or no movement of the body part
Muscle contraction and repeated movement.
(Types of resistance exercise)
: Resistance is moved through an range of motion.
Static: Reach and Hold
Improving and Maintaining Bone Strength
: Veggies, milk
: Strength Training
*Bone mass declines in the late 20's
Lesson 3 p87
Setting Physical Activity Goals
* Teens should get 60 minutes of physical activity daily!
Choosing an Activity
* Where You Live
* Your Level Of Health
* Time and Place
* Personal Safety
* Comprehensive Planning
Cross Training : Using a variety of physical activities.
Basics of a Physical Activity Program
* Overload Principle:
Working the body harder than normal.
* Progression Principle:
The gradual increase in overload.
* Specificity Principle:
Chosing particular exercises and activities to improve in certain areas of health related fitness.
Three Stages of the Workout
The Warm Up:
Any activity that prepares the muscles for work.
- specific to activity to be performed
- not specific to activity to be performed
- No movement envolved
*All workouts should be designed using the FIT Principle
F = Frequency
: How often you work out.
I = Intensity
: How hard you work out.
T = Time
: The amount of time you spend working out.
Type : To get the maximum health benefits your workout should be 75 - 80% Aerobic and 20 - 25 % anaerobic. (Choose something that you enjoy!)
The Cool Down
Any activity that prepares the muscles to return to the resting state. (Walking and stretching)
Monitoring Your Workout
*Monitor your workouts for progress and motivation.
* Allow for adjustments according to need.
Resting Hearty Rate
: Normal resting heart rate is 72 - 84 beats per minute.
of cardiovascular exercise daily you can reduce your resting heart rate by
5 - 10 beats per minute.
In isokinetic movements the situation is reversed now we tell an isokinetic machine (the dynomometer) to move only at a certain speed (normally described in degrees per second). The machine will then vary it's resistance against us to maintain that speed. This means if we push against the machine hard it will give back allot of resistance to maintain the speed it was told to go at. If we push or pull softly the machine reduces the weight to maintain the speed.
Lesson 4 p93
Training and Safety for Physical Activities
Training and Peak Performance
* Training program:
a program of formalized physical preparation for involvement in a sport or other physical activity.
Nutrition and Hydration:
Taking in proper foods for energy and fluids for the body to functions properly.
* Drink water before, during and after exercise to prevent dehydration, cramps, heat exhaustion or heat stroke.
Teens need 8 hours of sleep a night to function properly.
Avoiod Harmful Substances:
Tobacco, alcohol, steroids and other drugs.
synthetic substances that are similar to the male hormone testosterone.
Food is best but vitamins and mineral supplements may be appropriate.
Check for diseases or disorders before you begin a training program.
*Alert to environment
*Know your limits
*Warm Up and Cool Down
*Avoid unsafe areas
*Obey rules and regulations
*Practice good sportsmanship
*Use protective Equipment
*Avoid dangerous conditions at night
*Use protective equipment for contact sports
Lesson 5 p98
Physical Activity Injuries
Weather Related Risks:
: Loss of fluids leads to overheating. Symptoms: cool clammy skin, dizziness, shortness of breath and nausea.
Muscle spasms due to loss of fluids and salt.
: Body stops sweating and temperature sores = Life Threatening.
Cold Weather Risks
Prevent with proper clothing and hydration
Avoid exposure: wear layers and hydrate
: Body temp drops below normal
: Body tissue becomes frozen.
Sun and Wind Exposure
Worst time for sun exposure 10am to 4pm
Prolonged exposure = skin damage (wrinkles) or cancer
Protection from UV Rays = Cover, sunscreen spf 15 > applied 30 min before exposure: Sun glasses prevent cataracts.
A spasm or tightening of the muscle.
: Damaging a muscle or tendon.
: Injury to a ligament surrounding a joint.
Fractures and Dislocations
: Bone brakes or joint dislocates
: Stretched or overused tendons
: Blow to the head causes swelling, unconsciousness or death.