Loading presentation...

Present Remotely

Send the link below via email or IM

Copy

Present to your audience

Start remote presentation

  • Invited audience members will follow you as you navigate and present
  • People invited to a presentation do not need a Prezi account
  • This link expires 10 minutes after you close the presentation
  • A maximum of 30 users can follow your presentation
  • Learn more about this feature in our knowledge base article

Do you really want to delete this prezi?

Neither you, nor the coeditors you shared it with will be able to recover it again.

DeleteCancel

Make your likes visible on Facebook?

Connect your Facebook account to Prezi and let your likes appear on your timeline.
You can change this under Settings & Account at any time.

No, thanks

Chapter 4 Physical Activity for Life RSS Health 1

Lesson 1 Physical Activity and Your Health
by

Tim Lumpkin

on 19 September 2016

Comments (0)

Please log in to add your comment.

Report abuse

Transcript of Chapter 4 Physical Activity for Life RSS Health 1

Physical Activity and Your Health
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
Lesson 1
Lesson 2
Fitness and You
Elements of Fitness
Cardiorespiratory Endurance
: 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.
Muscular Strength
: the amount of force a muscle can exert.
Muscular Endurance
: the ability of muscles to perform tasks over a period of time without becoming fatigued.
Flexibility
: the ability to move a body part through a full range of motion.
Body Composition
: the ratio of body fat to lean body tissue (bone, muscle, water,and connective tissue)
Step Test
: page 85
Improving Your Fitness
Aerobic Exercise
:

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.
Anerobic Exercise
: 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
Maintain
= 160 beats per min / 3x per week / 30 min
To Improve
= > 160 beats per min / >3x per week / > 30 min
Isometric
: Little or no movement of the body part
Isotonic
:
Muscle contraction and repeated movement.
(Types of resistance exercise)
Isokinetic
: Resistance is moved through an range of motion.
Improving Flexibility
Stretch
Dynamic: Bounce
Static: Reach and Hold
Improving and Maintaining Bone Strength
Calcium
: Veggies, milk
Exercise
: Strength Training

and exercise
*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
* Cost
* 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 Active
*General Active
*Passive
- specific to activity to be performed
- not specific to activity to be performed
- No movement envolved
The Workout
*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.
*After
4 weeks
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.
Training Considerations
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.
Adequate Rest:
Teens need 8 hours of sleep a night to function properly.
Avoiod Harmful Substances:
Tobacco, alcohol, steroids and other drugs.
Steroids:
synthetic substances that are similar to the male hormone testosterone.
Nutritional Supplements:
Food is best but vitamins and mineral supplements may be appropriate.
Safety
*Health Screening:
Check for diseases or disorders before you begin a training program.
*Safety Equipment
*Alert to environment
*Know your limits
*Warm Up and Cool Down
*Avoid unsafe areas
*Obey rules and regulations
*Practice good sportsmanship
Personal Safety
*Use protective Equipment
*Avoid dangerous conditions at night
*Use protective equipment for contact sports
Lesson 5 p98
Physical Activity Injuries
Weather Related Risks:
Hot Weather
Heat Exhaustion
: Loss of fluids leads to overheating. Symptoms: cool clammy skin, dizziness, shortness of breath and nausea.
Heat Cramps
:
Muscle spasms due to loss of fluids and salt.
Heat Stroke
: Body stops sweating and temperature sores = Life Threatening.
Cold Weather Risks
Prevent with proper clothing and hydration
Avoid exposure: wear layers and hydrate
Hypothermia
: Body temp drops below normal
Frostbite
: 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.
Minor Injuries
Muscle Cramp
:

A spasm or tightening of the muscle.

Strain
: Damaging a muscle or tendon.

Sprain
: Injury to a ligament surrounding a joint.

Major Injuries
Fractures and Dislocations
: Bone brakes or joint dislocates

Tendonitis
: Stretched or overused tendons

Concussions
: Blow to the head causes swelling, unconsciousness or death.

Treatment:
Rest
Ice
Compression
Elavation

Assignment For Daily Grade # 2
Due at End of Period Today
Chapter 4 Review 1 - 15 Page 106
You do not need to write the questions (just the correct answer!)
Full transcript