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American Family chapter 4 - Physical Fitness
 

American Family chapter 4 - Physical Fitness

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    American Family chapter 4 - Physical Fitness American Family chapter 4 - Physical Fitness Presentation Transcript

    • Writing Prompt… • Create a list of the benefits of physical activity
    • American Family Chapter 4 Physical Activity for Life
    • Learning Objectives and FCS Standards • Learning Objective: Students will examine the benefits of regular physical activity and the risks of a sedentary lifestyle and identify the elements of fitness and analyze how to develop a safe and effective exercise program. • FCS Standards: 06-12.1.1, 1.A, 1.B, 1.C,
    • Physical Activity-What is it??  Physical Activity -any form of movement that causes your body to use energy.  Can be purposeful or part of your daily life.  Being physically active can improve your overall level of…  physical fitness: the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.
    • The Benefits to Physical Health • Improves how different body systems work • Cardiovascular system: strengthens heart muscle, pumps blood efficiently • Respiratory system: improves lung function • Nervous system: improve reaction time. • Overall, makes your body stronger, increases energy, improves posture, and reduces fatigue and stiffness.
    • Benefits to Mental/Emotional Health •Reduce stress. •Help you feel more relaxed. •Manage anger and frustration. •Improves mood and decrease depression. •Increase your self-confidence. •Reduce mental fatigue.
    • Benefits to Social Health • Build confidence leading to better social skills. • Gives you the opportunity to interact with others. • Managing stress leads to better relationships with others.
    • The risks of not exercising. • Sedentary Lifestyle: a way of life that involves little physical activity. • Unhealthful weight gain can lead to… • Cardiovascular disease • Cancer • Diabetes: Serious disorder that prevents the body from converting food into energy. • Osteoporosis: a condition characterized by a decrease in bone density, producing porous and fragile bones. • Reduced ability to manage stress. • Decreased opportunity to socialize.
    • • What are some recent advancements in technology that have lead to many Americans having a more sedentary lifestyle?
    • Approaches to Everyday Activities Instead of… • Taking an elevator or esculator • Playing video/computer games • Getting a ride to a friend’s house • Using a shopping cart • Watching TV or taking a nap • Taking the car through a car wash Try… • Taking the stairs • ____________________ • ____________________ • ____________________ • ____________________ • ____________________
    • Physical Activity and Weight Control • Metabolism: the process by which your body gets energy from food. • Food’s energy value is measured in calories. • Your body needs so many calories to function properly. • Additional calories must be burned through physical activity or they will be stored in the body as fat. • When you exercise, your metabolic rate rises and your body burns more calories.
    • Exercise: How to make it happen? • Health professionals recommend 60 minutes of moderate physical activity every day. • It doesn’t have to be complicated • Ride your bike or walk to school. • Suggest family exercise. • Be involved in organized sports. • Do things you enjoy and will continue doing for a long time.
    • The 5 Elements of Fitness • Use the book, pages 80-86 to complete the chart about the elements of fitness.
    • The 5 Elements of Fitness • 1. Cardiorespiratory 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 • 2. Muscular Strength: The amount of force a muscle can exert
    • Elements of Fitness Continued • 3. Muscle Endurance: The ability of the muscles to perform physical tasks over a period of time without becoming fatigued • 4. Flexibility: The ability to move a body part through a full range of motion. • 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.
    • How Exercise Improves Fitness • Exercise: The purposeful physical activity that is planned, structured, and repetitive and that improves or maintains personal fitness • Various tests can help you evaluate each area of fitness. When you know your strengths and weaknesses, you can take steps to improve your physical fitness through exercise.
    • Measuring The Elements of Fitness • Cardiorespiratory Endurance • The Step Test • Muscular Strength and Endurance • Curl-ups (crunches): measures abdominal strength and endurance. • Arm Hang: measures upper body strength and endurance. • Flexibility • Sit-and-reach: measures the flexibility in your lower back and backs of your thighs. • Body Composition • Pinch test: uses a skinfold caliper. Measures folds of skin on three to seven different parts of the body. The average is then calculated to estimate the total proportion of body fat.
    • Measuring The Elements of Fitness • In class, we will complete: • Cardiorespiratory Endurance • The Step Test • Muscular Strength and Endurance • Curl-ups (crunches): measures abdominal strength and endurance. • Flexibility • Sit-and-reach: measures the flexibility in your lower back and backs of your thighs. • We will them compare our results to the “Healthy Range” results.
    • Improving Your Cardiorespiratory Fitness • Aerobic Exercise: Any activity that uses large muscle groups, is rhythmic in nature, and can be maintained continuously for at least 10 minutes three times a day or for 20 to 30 minutes at one time. • Examples: running, cycling, swimming, and dancing. • How does aerobic exercise affect your heart and lungs??
    • Improving Your Muscular Strength and Endurance • Anaerobic Exercise: Intense short bursts of activity in which the muscles work so hard that they produce energy without using oxygen. • Examples: running a 100 meter dash or lifting weights • How does anaerobic exercise improve muscular strength and endurance?? • Resistance or strength training: builds muscles by requiring them to move in opposition to a force. Form of anaerobic exercise. • Also helps keep your blood sugar levels normal and maintain healthy cholesterol.
    • Improving Flexibility •Stretch regularly: Move your body slowly and gently.
    • Improving and Maintaining Bone Strength • What disease are we trying to avoid by improving bone strength? • Resistance training and weight-bearing aerobic activities can help increase bone mass. • During a person’s late twenties and early thirties, bone mass and density begin to decline. Take care of your bones now: exercise and eat foods rich in calcium!
    • Key Guidelines for Adolescents • Adolescents should do 60 minutes or more of physical activity daily. • Aerobic: Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week. • Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week. • Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone- strengthening physical activity on at least 3 days of the week.
    • Other Considerations • Where you live • Your level of health • Time and Place • Personal Safety • Cost • Be Comprehensive-Do Crosstraining
    • The Basics of a Physical Activity Program • All effective fitness programs are based on these principles • Overload: working the body harder than it is normally worked. • Progression: the gradual increase in overload necessary to achieve higher level of fitness. • Specificity: particular exercises and activities improve particular areas of health-related fitness.
    • Elements of An Exercise Program • Warm-up: an activity that prepares the muscles for work. • The Workout: The part of an exercise program when the activity is performed at its highest peak. (use the FITT formula) • The Cool-Down: an activity that prepares the muscles to return to a resting state-continue the activity at a slower pace for 5 minutes, then stretch.
    • More on F.I.T.T. • Frequency-3-4 times per week. • Intensity-work slowly to build endurance, reach overload • Time/Duration-slowly build up to 20-30 minutes within your target heart range • Type-75-80% of time should be aerobic and 20- 25% should be anaerobic. Choose something you enjoy.
    • Resting Heart Rate • Number of times your heart beats in one minute when you are not active. • Average fitness-72-84. • Below 72 is good fitness level. • Just four weeks of a fitness program can decrease the rate by 5-10 beats per minute.
    • Important Safety Concerns • Hydration: Taking in fluids so that the body functions properly. • Adequate Rest • 8-10 hours of sleep to help your body reenergize. • Helps with reaction time, concentration, forgetfulness, irritability, and depression.
    • More Safety Concerns • Avoid Harmful Substances • Anabolic Steroids: synthetic substances that are similar to the male hormone testosterone. • Harmful effects of steroid use • Risk of cancer and heart disease • Sterility • Skin problems • Hair loss • Sexual underdevelopment and dysfunction • Violent, suicidal, or depressive tendencies • AND, IT’S ILLEGAL!
    • Other Safety Concerns • Health Screening: a search or check for diseases or disorders that an individual would otherwise not have knowledge of or seek help for. (such as a sports physical) • Other things to remember about safety… • Using proper equipment-helmets, pads, etc. • Knowing your limits and paying attention to your surroundings.
    • Possible Weather-Related Risks Hot Weather • Many are related to overexertion: overworking the body. • Heat Cramps: muscle spasms that result from a loss of large amounts of salt and water through perspiration. • What to do: lie down in a cool place, drink small amounts of water. If vomiting, get help. • Heatstroke: a condition in which the body loses the ability to rid itself of excessive heath through perspiration. • What to do: immediately call for medical help, move person to a cool place and slowly sponge them with cool water till help arrives. • Always use sunscreen when exercising outdoors
    • Possible Weather-Related Risks Cold Weather • Frostbite: a condition that results when the body tissues become frozen • Avoid by dressing warmly. Warning signs: whitening of skin of the extremities, lack of feeling. • What to do: get inside and run warm water over exposed area. • Hypothermia: a condition in which body temperature becomes dangerously low. (70% of the body’s heat is lost through the head) • What to do: pay attention to your body and go inside and dry off and get warm.
    • Possible Minor Injuries • Muscle Cramp: a spasm or sudden tightening of a muscle. • Happens when a muscle is tired, overworked, or dehydrated. • Drinking cool water can help, stretch the muscle • Strain: a condition resulting from damaging a muscle or tendon. • Sprain: an injury to the ligament surrounding a joint. • These minor injuries can be treated using the R.I.C.E. method • Rest, Ice, Compression, Elevation
    • Major Exercise-Related Injuries • Fractures and Dislocations • Tendonitis • Concussions
    • What do you think? • Should random drug testing of athletes and students in extra- curricular activities be preformed? • Explain and support your answers using information from this chapter.
    • Create your own fitness plan