Chapter 4: Physical Activity

Chapter areas of focus:

Analyze the benefits of physical activity Develop habits to improve your physical activity

Describe various types of physical activity Explain the importance of exercise to overall fitness

Quick Write: List the benefits of physical activity. Select an area of health that you feel you could improve upon. What can you do to improve upon this? What are some short term goals/ long term goals? etc

____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

1

Lesson 1: Benefits of Physical Activity- Benefits each side of the health triangle

- More energy - Heart and lungs work more efficiently

- Strengthens bones- Sleep better

- Burn calories (prevent weight gain)- Handle more stress- Higher self esteem

- Benefits social health (meet new people, work well as a team)

-

2

Important Vocabulary:

Physical Activity- any form of bodily movement that uses energy (aim for 60 minutes a day)

Physical Fitness –ability of the body to handle the physical demands of everyday life without becoming over tired

Coordination- the smooth and effective working together of your muscles and bones.

Balance- feeling of stability and control over your body

2 Types of ExerciseAnaerobic exercise- intense physical activity that requires little to no oxygen (sprints, lifting weights)Aerobic Exercise- nonstop (20 minutes or more) moderate to vigorous activity that requires large amount of oxygen (running 1 mile, biking, swimming)

3

What physical activities do you enjoy?Check out how many calories these exercises burn per hour!!

Aim for 60 minutes of physical activity

4

Lesson review questions

1. What is physical activity?

2. What are the physical, mental and social benefits of physical activity?

3. What are 2 types of exercise? Describe each of them.

4. What is the relationship between physical activity, nutrition, sleep, and weight management?

Lesson 2 – Endurance, Strength and Flexibility

Quick Write: Write a paragraph describing why you think flexibility is important. What activities do you think can help flexibility?_________________________________________________________________________________________________________________________________________________________________________________________________________

The 5 components of fitnessMuscular Strength Muscular Endurance Cardiovascular Endurance

Flexibility Body composition

Vocabulary:

Cardiovascular endurance- how efficiently your heart and lungs work during exerciseHow do you know if you have good cardiovascular endurance?

When you have high endurance, you can work out longerWhat tests your cardiovascular endurance???

1 mile or Pacer test in PE classHow can you improve your cardiovascular endurance?

5

Do cardio activities! Swimming, cycling, running, sprints

Muscular strength – amount of weight you can lift at one time

What tests your muscular strength? Pull up /push up test in PE

How can you improve your muscular strength? Resistance training, weight lifting

Muscular endurance- measure of muscle’s ability for an extended period of time

What tests your muscular endurance??? # of squats/sit ups/pushups in 1 minute

How can you improve your muscular endurance? Do a combo of cardio and strength training activities

Flexibility-ability of your body to move through free range of motion- Reduces risk of injury

How do you know if you have good flexibility? Sit and reach test in PE

How can you improve your flexibility? Stretch!!! Everyday….. before and after exercise

Body Composition- ratio of fat to lean body tissue

How do you know if you have a healthy body comp? Skin fold test, calculate your BMI (not always accurate)

How can you improve your body comp?

6

Maintain a healthy weight for your age range, eating healthy and exercise

Lesson review questions 1. List the 5 components of fitness.

2. What is body composition? Explain why using the formula to Calculate your BMI is not always valid.

3. What are some exercises that will improve muscle strength?

Muscular endurance?

Cardiovascular endurance?

4. When Don scored low on the test for muscular strength and endurance in PE class, he decided it’s simply because he is not “athletic.” He also stated to a friend that “fitness is not form him.” What is wrong with Don’s attitude? What advice would you give him?

Building Fitness LevelsFITT Principal

7

Quick Write: Write a brief description of the type of terrain and weather we face here in Buffalo. Tell what kinds of physical activities would make sense in these surrounding. What are activities you can do in the summer, fall, winter etc?

____________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

Frequency- how often you exercise

Intensity- how hard you work different muscle groups

Time – how long you spend exercising

Type- the type of activity you choose to do

8

9

Heart Rate

10

Vocabulary:

Bpm- beats per minute

Resting heart rate (RHR)- how many times your heart beats per minute AT REST

Target heart rate (THR)- the # of time you want your heart to beat when exercising

Max heart rate (MHR)- the MAXIMUM amount of time your heart should beat per minute

Target heart rate range- the range you want to have you heart rate in while exercising. (to benefit from the workout)

What’s your THR range???Maximum Heart Rate (MHR): 220- age = _________

Example: 220 – 13 yrs old = 207

Target Heart Rate Range (THR) = 60%-80% of your maximum heart rate

MHR (answer from #1) x .6 =lower end of THR zone_______________x .6 = ______________

Example 207 x .6 = 124

MHR (answer from # 1) x .8 = higher end of THR zone_______________x .8 = ______________

Example 207 x .8 = 165

My target heart rate zone is between ___________ and ___________.

11

Review Questions:

1. Why is it important to know your target heart rate zone when participating in cardiovascular activities?__________________________________________________________________________________________________________________________________________________________________________________________________________________________________________

2. List 2 ways/areas of the body to take your heart rate.

1. _____________________

2. _____________________

12