Being physically active benefits your
total health in a variety of ways.
physical activity
physical fitness
exercise
sedentary
Physical Activity and Your Health
Physical activity benefits all aspects of your
health.
Teens should try for at least 60 minutes of
physical activity every day.
Physical Activity and Your Health
_____________ includes all kinds of activities
that you do every day.
____________
any form of movement that
causes your body to use
energy
Physical Benefits
Being active on a regular basis improves your
_____________.
________ fitness
The ability to carry out daily tasks
easily and have enough reserve
energy to respond to unexpected
demands
Physical Benefits
All kinds of physical activity—not just _______—
will improve your health.
___________
Purposeful physical activity that is
planned, structured, and repetitive,
and that improves or maintains
physical fitness
Physical Benefits
Strengthens your muscles and bones
Boosts your energy level
Improves your posture
Helps you maintain a healthy weight
Reduces your risk of many serious diseases
Physical Benefits
Mental and Emotional Benefits
Mood
Enhancement
Stress Relief
Mental and
Emotional
Benefits
Improved
Self-Esteem
Better Sleep
Social Benefits
Spend time with friends
Make new friends
Develop skills to improve your relationships
Increase self-esteem
Give you confidence
Manage stress
Social Benefits
Taking part in sports
can teach teamwork
and sportsmanship.
Risks of Being Inactive
An inactive lifestyle puts you at risk for a
variety of health problems.
Examples of sedentary activities include
watching TV, surfing the Internet, and playing
video games.
Risks of Being Inactive
Being ________ all the time puts you at risk for a
variety of health problems.
_________
Involving little physical
activity
Risks of Being Inactive
Health Problems that May Result from Being Sedentary
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Unhealthful weight gain and obesity
Cardiovascular disease
Type 2 diabetes
Certain types of cancer
Asthma and other breathing problems
Osteoporosis
Osteoarthritis
Psychological problems
Premature death
Making Time for Physical Activity
There are several ways to fit physical activity
into your daily life.
Engaging in 10 minutes of physical activity six
times a day provides the same benefits as an
hour-long workout.
Making Time for Physical Activity
Instead of this...
Try This…
Taking the elevator
Taking the stairs
Using a snowblower
Shoveling snow
Getting a ride to a friend’s house
Walking, skating, or riding your bike
Using a shopping cart
Carrying your groceries to the car
Taking the car through a car wash
Washing the car by hand
Playing video or computer games
Playing basketball, soccer, or tennis
Making Time for Physical Activity
By turning off the
TV and getting out
of the house for a
little exercise, you
can reduce your
risk of health
problems.
Elements of Fitness
There are five elements of fitness that affect
your health in different ways.
The five elements are cardiosrespiratory
endurance, muscular strength, muscular
endurance, flexibility, and body composition.
Elements of Fitness
If you have ______________ endurance, you
can run a mile or go on a long hike without tiring.
_________________ endurance
The ability of your heart, lungs, and blood
vessels to send fuel and oxygen to your
tissues during long periods of moderate to
vigorous activity
Elements of Fitness
You need __________ strength for all kinds of
activities that put stress on your muscles, such
as lifting, pushing, and jumping.
________ strength
The amount of force your
muscles can exert
Elements of Fitness
Muscular ________ gives you the power to
carry out daily tasks without fatigue, such as
carrying boxes up and down a flight of stairs.
Muscular __________
The ability of your muscles to perform
physical tasks over a period of time
without tiring
Elements of Fitness
__________ can improve your athletic
performance and reduce your risk of muscle
strain and other injuries.
___________
The ability to move your body
parts through their full range
of motion
Elements of Fitness
Your body composition is the ratio of fat to lean
tissue in your body.
Having low overall body fat reduces your risk of
cardiovascular disease and other health
problems associated with being overweight.
Measuring Cardiorespiratory Endurance
You can evaluate your
cardiorespiratory endurance by
doing a three-minute step test.
Measuring Muscular Strength and Endurance
You can measure the strength and endurance of
your abdominal muscles by doing a partial curl-ups
test.
Measuring Muscular Strength and Endurance
You can measure the
strength and endurance
of your upper body by
doing a right-angle
push-ups test.
Measuring Flexibility
The sit-and-reach
test measures
the flexibility of
your lower back
and hamstring
muscles.
Getting Fit
Use different forms of exercise to improve
the various elements of your fitness.
Most exercises and activities fit into two basic
categories: aerobic and anaerobic.
Getting Fit
____________ exercise raises your heart rate and
increases your body’s use of oxygen. Jogging,
swimming, and riding a bike are examples.
___________exercise
All rhythmic activities that use large
muscle groups for an extended
period of time
Getting Fit
Sprinting and lifting weights are examples of
_____________ exercise.
___________ exercise
Intense, short bursts of activity in
which the muscles work so hard
that they produce energy without
using oxygen
Improving Cardiorespiratory Endurance
Aerobic exercise increases your heart rate and
pumps more blood throughout your body.
Over time, your heart and lungs adapt to the
demands made by aerobic activity by working
more efficiently.
Improving Muscular Strength and Endurance
Anaerobic exercises improve muscular strength
and endurance.
Exercises like lifting weights strengthen the
muscles and are known as resistance or strength
training.
Improving Muscular Strength and Endurance
Ways to Use Resistance to Work Your Muscles
Isometric
Exercises
Isotonic
Exercises
Isokinetic
Exercises
Improving Muscular Strength and Endurance
Isometric exercises use muscle tension to improve
strength with little or no movement of the body
part.
Pushing against a wall or other immovable object
is an example of isometric exercise.
Improving Muscular Strength and Endurance
Isotonic exercises combine movement of the joints
with contraction of the muscles, building flexibility
and strength.
Lifting free weights or doing calisthenics, such as
pull-ups, push-ups, and sit-ups are examples of
isotonic exercises.
Improving Muscular Strength and Endurance
Isokinetic exercises exert resistance against a
muscle as it moves through a range of motion at a
steady rate of speed.
Various types of weight machines and other
exercise equipment provide isokinetic exercise.
Improving Flexibility
Stretching exercises improve your flexibility,
circulation, posture, and coordination.
They also reduce your risk of injury during other
activities.
Exercise and Bone Strength
Weight-bearing exercises work with gravity, and
are good for strengthening bones.
Strength training, walking, aerobics, and dancing
are all weight-bearing exercises.
Your Fitness Goals
In Lesson 2, you learned how to measure your
level of fitness.
This knowledge can serve as a starting point for
setting your fitness goals.
Personal Needs
Where You
Live
Cost
Personal
Safety
Factors that may
affect the activities
you choose to do to
meet your personal
fitness goals
Your Overall
Health
Your
Schedule
Your Fitness
Level
Types of Activities
Choose different types of activity to meet specific
fitness goals and to prevent boredom.
Create a fitness journal to keep track of the fitness
activities you do each day.
Moderate-Intensity Physical Activities
Walking
Moderate-intensity
physical activities
count toward your
daily dose of
physical activity.
Climbing Stairs
Household Chores
Yard Work
Aerobic Activities
Aerobic activity raises your heart rate.
Aim for at least three 60-minute sessions each
week of vigorous aerobic activity.
Aerobic Activities
Cycling
Most Team
Sports
Cross-Country
Skiing
Brisk
Walking
Aerobic
Activities
Skating
Dancing
Running
Strength Training
Strength training develops muscle tone.
Aim for at least two or three sessions per week of
30 to 60 minutes each, with at least one day off
between sessions.
Strength Training
Rowing
Cross-Country
Skiing
Skating
Running
Strength
Training
Cycling
Push-Ups
Pull-Ups
Flexibility Exercises
Gymnastics
Martial Arts
Flexibility exercises
include stretching
for 10 to 12 minutes
a day.
Ballet
Pilates
Yoga
Stretching
Principles of Building Fitness
Effective fitness plans focus on four
principles: specificity, overload, progression,
and regularity.
When designing your physical activity program,
you will consider your needs and interests.
Principles of Building Fitness
Choosing strength-training activities to build
muscular strength is an example of _________.
___________
Choosing the right types of
activities to improve a given
element of fitness
Principles of Building Fitness
To __________ is to increase the demands on
your body in order to make it adapt and grow
stronger.
Overload
Exercising at a level that’s
beyond your regular daily
activities
Principles of Building Fitness
__________ is working a little harder or longer
during each session, and more often during the
week.
_________
Gradually increasing the demands
on your body
Principles of Building Fitness
Regularity means working out on a regular basis.
You need at least three balanced workouts a week
to maintain your fitness level.
Stages of a Workout
An exercise session has three stages:
warm-up, workout, and cool-down.
Using the three stages will get your body ready
for physical activity and help you to avoid
injuries.
Warm-Up
The ______-up stage increases blood flow,
delivering needed oxygen and fuel to your
muscles, and increases your pulse rate and body
temperature.
______-up
Gentle cardiovascular activity that
prepares the muscles for work
Warm-Up
To warm up, choose an activity that will work the
same muscles you’re going to use during your
workout.
After warming up your muscles, take a few minutes
to stretch to prepare your muscles for activity and
increase your flexibility.
Workout
Use the F.I.T.T. formula when planning your
_______.
________
The part of an exercise session
when you are exercising at your
highest peak
Workout
The F.I.T.T. Formula
F
I
T
T
Frequency of workouts.
Intensity of workouts.
Type of Activity
Time (duration) of workouts
Workout
F
Frequency of workouts.
Schedule at least three exercise sessions a week,
but give your body time to rest between workouts.
Include other types of physical activity during the
week to get an hour of activity each day.
Workout
I
Intensity of workouts.
Push yourself hard enough to create overload.
For aerobic activities, exercise within your target
heart range. For strength training, you should feel
strain on your muscles, but not pain.
Workout
T
Type of Activity.
Vary your activities throughout the week to build
different elements of fitness.
If you jog Monday and Wednesday, try lifting
weights on Tuesday and Thursday.
Workout
T
Time (duration) of workouts.
To build cardiovascular fitness, keep your heart
rate within your target range for at least 20
minutes.
Strength-training sessions should take 20 to 30
minutes, while flexibility can be increased in just 10
minutes of stretching.
Cool-Down
The _______-down allows your heart rate,
breathing, and body temperature to return to
normal gradually.
______down
Low-level activity that
prepares your body to return
to a resting state
Cool-Down
Stretching your
muscles helps
prevent injuries.
Tracking Your Progress
Track your progress to see how your fitness
level increases over time.
A fitness journal can help you track your
progress.
Tracking Your Progress
As your fitness level increases, your ______ heart
rate will drop.
_______ heart rate
The number of times your
heart beats per minute when
you are not active
Tracking Your Progress
To check your resting
heart rate, sit quietly for at
least five minutes, take
your pulse for 15
seconds, then multiply the
result by four.
Safety First
Safety precautions can help you avoid
injuries during physical activity.
If you become ill or injured during a physical
activity, get help immediately.
Safety First
Before beginning a physical activity program, get a
medical screening to identify diseases and
disorders that could make it unsafe to participate in
some activities.
Safety First
Use the correct safety equipment for an activity.
Pay attention to other people, objects, and the weather.
Play or exercise at your skill level and know your limits.
Warm up before exercise and cool down afterward.
Stay within the areas designated for a given activity.
Obey all rules and restrictions.
Practice good sportsmanship.
Watching the Weather
Check the weather and avoid exercising outside
during extreme weather, such as thunderstorms or
blizzards.
Watching the Weather
Cold-Weather Risks
Tips for Cold-Weather Activity
Warm up and cool down,
even in cold weather.
Drink plenty of fluids.
Cold air can lead to
dehydration.
Cover your nose and
mouth to prevent
breathing cold, dry air.
If you have asthma, talk to
your doctor before
exercising outdoors in cold
weather.
Cold-Weather Risks
To treat ________, go to a warm place and thaw
the affected areas with warm (not hot) water.
_________
Damage to the skin and tissues
caused by extreme cold
Cold-Weather Risks
_____________ can occur as a result of exposure
to extreme cold, submersion in cold water, or
wearing wet clothing in cold or windy weather.
___________
Dangerously low body
temperature
Hot-Weather Risks
Heavy sweating while exercising in hot weather
can lead to dehydration, or excessive loss of water
from the body.
Drinking fluids before, during, and after physical
activity can prevent dehydration.
Hot-Weather Risks
If you are exercising during hot weather, you may
also need to replace sodium, chloride, and
potassium.
Sports drinks will replace these elements.
Hot-Weather Risks
Hot-weather health problems may lead to
_________.
____________
Overworking the body
Hot-Weather Risks
Overexertion can cause _______ exhaustion.
______ exhaustion
A form of physical stress on the
body caused by overheating
Hot-Weather Risks
Symptoms of Heat Exhaustion
Heavy sweating
Cold, clammy skin
Dizziness, confusion, or fainting
A weak, rapid pulse
Cramps
Shortness of breath
Nausea or vomiting
Hot-Weather Risks
To recover from heat exhaustion, rest in a shady
area, douse yourself with cold water, and fan your
skin.
If you don’t feel better within half an hour, seek
medical help.
Hot-Weather Risks
If you recognize symptoms of _________, call for
medical help immediately and try to cool the
person.
__________
A dangerous condition in which the
body loses its ability to cool itself
through perspiration
Coping with Injuries
You can treat minor sports injuries yourself,
but major injuries require professional
medical treatment.
You can identify and take action for both minor
and major exercise-related injuries.
Minor Injuries
Minor Injuries
Blisters
Muscle Cramps
Strains
Tendonitis
Minor Injuries
_________ are fluid-filled bumps caused by
friction.
Well-fitting shoes and athletic socks can prevent
blisters.
Minor Injuries
Muscle ________ can occur when muscles are
tired, overworked, or dehydrated.
Muscle __________
Sudden and sometimes painful
contractions of the muscles
Minor Injuries
Warm up before exercise to reduce the risk of
__________, which cause pain, swelling, and
difficulty moving the affected muscle.
________
Overstretching and tearing
a muscle
Minor Injuries
If it hurts to move a joint after you get a _______,
see your doctor.
__________
injuries to the ligaments
around a joint
Minor Injuries
Use the P.R.I.C.E. procedure to treat strains and
minor sprains.
P.R.I.C.E. stands for Protection, Rest, Ice,
Compression, and Elevation.
Minor Injuries
Tendonitis is inflammation and swelling in the
tendons, which are bands of fiber that connect
muscles to bones.
Treatment may include rest, medication, physical
therapy, and in rare cases, surgery.
Major Injuries
Major injuries require immediate medical care.
Fractures are broken bones.
Dislocations occur when a bone pops out of its normal
position in a joint.
A concussion is an injury to the brain that can result in
a severe headache, unconsciousness, or memory loss.
The End