Slide 1
Physical Activity and FitnessChapter 121Physical Activity and
Your HealthPhysical activity- any form of movement that causes your
body to use energy.Benefits every system in your body. Benefits
mental/emotional and social healthPhysical fitness- the ability to
carry out daily tasks easily and have enough reserve energy to
respond to unexpected demands.Teens should try for at least 60
minutes of P.E every day.Exercise- purposeful physical activity
that is planned, structures, and repetitive, and improves or
maintains physical fitness.Reduces the risk of many diseases and
helps maintain or improve weight.
2Target Heart Rate RangeYour target heart range is the ideal
range during aerobic activity.Aerobic exercise- All rhythmic
activities that use large muscle groups for an EXTENDED PERIOD of
timeAnaerobic exercise- Intense, short bursts of activity in which
the muscles work so hard that they produce energy without using
oxygen.Maximum Heart Rate: 220- Your ageMaximum allowance of
activity before it becomes dangerous.Resting Heart Rate: Your heart
rate while resting.
3Measuring Your Resting Heart RateYou should do this for 3
mornings when you wake up to get an accurate resting heart
rate.
To measure your heart rate, simply check your pulse. Place your
index and third fingers on your neck to the side of your windpipe.
To check your pulse at your wrist, place two fingers between the
bone and the tendon over your radial artery which is located on the
thumb side of your wrist. We are going to Rest for 20 minutes, then
check our pulse.When you feel your pulse, count the number of beats
for one minuteWRITE THIS NUMBER DOWN4Normal Resting Heart RateA
normal resting heart rate for adults ranges from 60 to 100 beats a
minute. A normal resting heart rate for an adolescent above age 10
is 55 to 85 beats per minute; factors such as activity, genetics,
diet, age and gender account for this wide range.
Generally, a lower heart rate at rest implies more efficient
heart function and better cardiovascular fitness. For example, a
well-trained athlete might have a normal resting heart rate closer
to 40 beats a minute.
5Target Heart Rate Range1. _________ Resting Heart Rate2. 220-
Your age= Maximum Heart Rate3. Subtract your resting heart rate
from your maximum heart rate ________Maximum heart rate - ________
resting heart rate
_________ Answer from #3 multiply by .60 =___________________
Answer from #3 multiply by .85 =__________
6. _________ Answer from # 4 + Resting Heart Rate=_______7.
_________Answer from # 5 + Resting Heart Rate=_______The results
from #6 and #7 represent your target heart rate,
6Physical ActivityDANCE!!! MOVE!!! WALK!!! SHAKE!!!!
1. Check your heart rateIs it in the target heart rate
range?7Why would it be important for someone to know their target
heart rate range?
How could you use your target heart range to benefit your
heart?8Risks of Being SedentarySedentary- involving little physical
activityHealth problems that result from a sedentary
lifestyle:Weight gainCardiovascular DiseasesType 2
DiabetesOsteoporosis and osteoarthritisStress and Anxiety
9Five Elements of FitnessCardiorespiratory endurance- Long
periods of moderate to vigorous activitiesGood cardio health lowers
risk of cardiovascular disease.Muscular Strength- amount of force
your muscles can exertLifting, pushing, and jumpingMuscular
Endurance- ability of your muscles to perform physical asks over a
period of time without tiringCarrying boxes up a flight of
stairsFlexibility- Move body parts through full range of
motionReduces the risk of muscle strainBody Composition- ratio of
fat to lean tissue on your body
10Three Ways to Use Resistance to Work Your MusclesIsometric
exercises- use muscle tension to improve strength with little or no
movementPushing against a wallIsotonic exercises- combine movement
of the joints with contraction of the muscles.Pull ups, push ups,
sit-upsIsokinetic exercises- resistance against a muscle as it
moves through a range of motion at a steady rate of speed.Weight
machines11Principles of Building FitnessSpecificityStrength
training will build muscle, while running improves
cardio.OverloadIncreasing the demands on your body will make it
adapt and grow strongerProgressionWorking a little harder or a
little longer each session.Regularity- working out on a regular
basis.12Stages of a WorkoutWarm-UPWorkoutCool-Down13FITT
PrincipalFrequency- 3 exercise sessions a weekGet an hour of
activity each dayIntensity- Push yourself hard enough to create
overload.Feel strain, not painType of Activity- Vary your
activitiesMWF-Run TuTh- Lift weightsTime of workoutsKeep your heart
rate within your target range for at least 20 min
14Classwork/HomeworkDO NOT WRITE ON THE LIFE SKILLS HANDOUT.
Write your answers on your own paper.Design a six-week fitness
planUse the FITT principalDue beginning of class on MONDAY15
