Physical Activity /
Physical Fitness
How to reap it’s benefits
Unit 2-1
Bell Ringer
"No Pain, No Gain"
• Do you agree or disagree that exercise
must be painful and that you have to
exercise to the point of pain to reap the
benefits of physical activity.
Health benefits
of physical activity include:
• Reduces risk for…
-heart disease by strengthening the heart
muscle
-stroke (brain attack)
-some types of cancer
What else does it do?
Mental/emotional
benefits include:
•
•
•
•
•
Causes an increase in endorphins
Causes an increase in serotonin levels
May help prevent depression
Decreases anxiety levels
Releases anger, frustrations or tensions of
everyday life
• Increases creative thinking and mental sharpness
• Increases energy levels
• Makes you feel good about yourself and
increases confidence
Social benefits include:
• Opportunity to share time with friends and
family
• Q What are some physical activities
that you can enjoy throughout your
life?
Five components of
physical fitness
1. Aerobic endurance/cardio-respiratory
fitness
2. Muscular strength
3. Muscular endurance
4. Flexibility
5. Body composition
Cardio-respiratory Endurance/
Aerobic Fitness
1. Cardio respiratory endurance-the
ability of 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 activity.
Q List 5 aerobic activities.
Muscular Strength
and Endurance
2. Muscular Strength-the amount of force a
muscle can exert
3. Muscular Endurance-the ability of the
muscles to perform physical tasks over a
period of time without becoming fatigued
Flexibility and Body Composition
4. Flexibility-the ability to move a body part
through a full range
5. Body composition-the ratio of body fat to
lean body tissue, including muscle, bone,
water, and connective tissue such as
ligaments, cartilage, and tendons.
Measuring Fitness
1. Cardio-respiratory / fitness Aerobic
endurance -PACER Test
2. Muscular strength-Push Ups / Sit Ups
3. Muscular endurance-Push Ups/ Sit Ups
4. Flexibility-Sit-and-Reach
5. Body composition-BMI
Improving Your Fitness
• Aerobic Exercise-any activity that uses
large muscle groups, is rhythmic in nature,
and can be maintained continuously for a
least 10 minutes three times a day or for
20 to 30 minutes at one time (running,
cycling, swimming, and dance)
• Anaerobic Exercise involves intense short
bursts of activity in which the muscles
work so hard that they produce energy
without using oxygen (running 100-meter
dash and lifting weights)
Improving Muscular Strength
and Endurance
• Anaerobic exercises improve muscular
strength and endurance
• The more work the muscles do, the
stronger they become
• Examples: Resistance or strength training
Free weights, exercise machines, or your
own body weight can provide resistance
Increasing flexibility
• Increasing flexibility is most effectively achieved
through stretching
• Stretching lengthens the muscles
• The most important areas in which to maintain
flexibility are the neck, shoulders, hamstring
muscles, chest and hips
• It is important to never stretch a cold muscle
Always warm up before stretching with some
light activity
• Never bounce when stretching, and don't stretch
to the point of pain
Improving and Maintaining
Bone Strength
• Healthy behavior you engage in related to
Physical Activity and Nutrition can affect
the health of your skeletal system now and
later in life
• Resistance training and weight baring
aerobic activities
Learning your fitness level and taking
stops to improve it shows that you accept
responsibility for your own health.
You are the only one that has to
live in your body…
Take RESPONSIBILITY for it
Reviewing Facts and Vocab
• Identify and describe the five areas of
health related fitness
• Examine and briefly describe the
relationship among body composition, diet,
and fitness
• Examine and briefly describe the effects of
resistance training on the muscular and
skeletal systems
Thinking Critically
• Hudson has been doing 50 curl-ups each day.
Explain what area of health-related fitness this
exercise benefits. What other types of physical
activities or exercises should Sam add to his
routine to improve his total health related fitness.
• Estella, who has asthma, wants to begin an
exercise program. She is thinking of signing up
for a high-impact aerobic class. Is this a good
strategy for Estella? Explain your answer.
Compare and contrast
• Describe the difference between aerobic
and anaerobic exercise. Write a few
sentences explaining how each
contributes to a physical activity program.
Applying Health Skills
• Help a family member determine their
target heart ranges. Then make a list of
aerobic activities you could do together.
Determine how you all could use this
information to improve your cardiorespiratory endurance.
*Remember: Get a health screening before
beginning an exercise program.
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