Physical Activity

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					Physical Activity

     CHAPTER 5
Physical Activity and Your

          LESSON 1
Organizing Information      Type of Activity   Builds Strength,
                                               Endurance, or
Create a concept map that                      Flexibility

captures the main ideas in 1. Running          1. Endurance
this lesson.                2.                 2.

                            3.                 3.
                            4.                 4.
             What Is Physical Activity?

It is never too late to participate in regular
physical activity.

              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.

             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.

         physical fitness The ability to handle everyday physical
                          work and play without becoming tired
         The Benefits of Physical Activity

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

           endurance The ability to keep up a physical activity
                     without becoming overly tired
                Elements of Fitness

Both kinds of endurance help build stamina.

            stamina Your ability to stick with a task or
                    activity         for 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.

One of the best ways to ensure that you get enough
physical activity is to exercise.

        exercise Planned, structured, repetitive physical activity that
                 improves or maintains physical fitness

                      Two Types of Exercise

               Aerobic                          Anaerobic
Creating a Personal Fitness

          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                     Sex        Age 11              Age 12
                         Boys       15–28               18–36
                         Girls      15–29               18-32
1-mile run (in minutes   Boys       11:00–8:30          10:30–8:00
and seconds)             Girls      12:00–9:00          12:00–9:00
                         Boys       1–3                 1–3
                         Girls      1–2                 1–3
                         Boys       8                   8
Sit and Reach
                         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       Are there            Will I need
                                                                Where will
   partner or      special skills I’ll       special
                                                                I practice?
  teammates?        need to learn?         equipment?

             How much            If it’s a team     How much,
              time is           sport, is there     if anything,
             required?         a team nearby?       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       Day        Minutes
Running              Monday         30
Basketball           Tuesday        60

Strength Training      Day        Minutes
Push-ups             Monday         10
Sit-ups              Tuesday        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
              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

The idea of the cooldown is to gradually return
your body to its resting state.

      cooldown Gentle activity to slow down after exercise

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