Chapter 12 powerpoint presentation of gryffindor

Glencoe Health
Lesson 1
Benefits of
Physical Activity

Physical Activity and Your Health
Main Idea
Physical activity benefits all aspects of your
health triangle.
Teens should try to get at least 60 minutes of physical
activity every day.
Glencoe Health Chapter 12 Physical Activity and Fitness
LESSON 1 Benefits of Physical Activity
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Physical Activity and Your Health
Physical activity includes all kinds of activities
that you do every day.
physical activity
Any form of movement that causes your body to
use energy.
New Vocabulary
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Physical Benefits
Being active on a regular basis improves your
physical fitness.
physical fitness
The ability to carry out daily tasks easily and have
enough reserve energy to respond to
unexpected demands.
New Vocabulary
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Physical Benefits
All kinds of physical activity – not just exercise –
will improve your health.
exercise
Purposeful physical activity that is planned,
structured, and repetitive, and that improves or
maintains physical fitness.
New Vocabulary
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Physical Benefits
Boosts your energy level
Improves your posture
Helps you maintain a healthy weight
Strengthens your muscles and bones
Reduces your risk of many serious diseases
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Physical Benefits
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Mental and Emotional Balance
Mental and
Emotional
Benefits
Stress Relief
Mood
Enhancement
Improved
Self-Esteem Better Sleep
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Social Benefits
Make new friends
Develop skills to improve your relationships
Increase self-esteem
Spend time with friends
Give you confidence
Manage stress
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Risks of Being Inactive
Main Idea
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.
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Being sedentary puts you at risk for a variety of
health problems.
sedentary
Involving little physical activity.
New Vocabulary
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Certain types of cancer
Type 2 diabetes
Cardiovascular disease
Unhealthful weight gain and obesity
Health Problems of Being Sedentary
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Psychological problems
Osteoarthritis
Osteoporosis
Asthma and other breathing problems
Risks of Being Inactive continued
Health Problems of Being Sedentary
Premature death
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Making Time for Physical Activity
Main Idea
You can find ways to fit physical activity into your
daily life.
Engaging in 10 minutes of physical activity six
times a day provides the same benefit as an
hour-long workout.
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Making Time for Physical Activity
Instead of this…
Taking the elevator
Using a snowblower
Getting a ride to a friend’s house
Using a shopping cart
Taking a car through a car wash
Playing video or computer games
Try this…
Take the stairs
Shovel snow
Walk, skate, or ride a bike
Carry your groceries to the car
Wash the car by hand
Play basketball, soccer, or tennis
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Main Idea
Elements of Fitness
Five elements of fitness all affect your health in
different ways.
The five elements are cardiorespiratory
endurance, muscular strength, muscular
endurance, flexibility, and body composition.
LESSON 2 Improving Your Fitness
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cardiorespiratory 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.
New Vocabulary
Elements of Fitness
If you have cardiorespiratory endurance, you
can run a mile or go on a long hike without
tiring.
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muscular strength
The amount of force your muscles can exert.
New Vocabulary
Elements of Fitness
You need muscular strength for all kinds of
activity that put stress on your muscles, such as
lifting, pushing, and jumping.
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muscular endurance
The ability of your muscles to perform physical
tasks over a period of time without tiring.
New Vocabulary
Elements of Fitness
Muscular endurance gives you the power to
carry out daily tasks without fatigue, such as
carrying boxes up and down a flight of stairs.
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flexibility
The ability to move your body parts through their
full range of motion.
New Vocabulary
Elements of Fitness
Flexibility can improve your athletic
performance and reduce your risk of muscle
strain and other injuries.
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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.
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Main Idea
Evaluating Your Fitness
You can use different tests to evaluate each
element of your fitness.
You can use tests to measure your
cardiorespiratory endurance, muscular strength,
and endurance, and flexibility.
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Measuring Muscular Strength and Endurance
You can measure the strength and endurance
of your abdominal muscles by doing a partial
curl-up test.
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Measuring Muscular Strength and Endurance
You can measure the strength and endurance
of your upper body by doing a right-angle push-
up test.
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Measuring Cardiorespiratory Endurance
You can evaluate your cardiorespiratory
endurance by doing a three-minute step test.
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Measuring Flexibility
The sit-and-reach test measures the flexibility of
your lower back and hamstring muscles.
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Main Idea
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.
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aerobic exercise
All rhythmic activities that use large muscle
groups for an extended period of time.
New Vocabulary
Getting Fit
Aerobic exercise raises your heart rate and
increases your body’s use of oxygen. Jogging,
swimming, and riding a bicycle are examples.
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anaerobic exercise
Intense, short bursts of activity in which the
muscles work so hard that they produce energy
without using oxygen.
New Vocabulary
Getting Fit
Sprinting and lifting weights are examples of
anaerobic exercise.
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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.
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Improving Cardiorespiratory Endurance
Anaerobic exercises improve muscular strength
and endurance.
Exercises like lifting weights strengthen the
muscles and are known as resistance or strength
training.
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Improving Muscular Strength and Endurance
Ways to Use Resistance to Work Your Muscles
Isometric
Exercises
Isokinetic
Exercises
Isotonic
Exercises
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Isometric exercise 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.
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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.
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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.
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Improving Flexibility
Stretching exercises improve your flexibility,
circulation, postures, and coordination.
They also reduce your risk of injury during other
activities.
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Improving Flexibility
Weight-bearing exercises work with gravity, and
are good for strengthening bones.
Strength training, walking, aerobics, and
dancing are all weight-bearing exercises.
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Your Fitness Plan
The physical activity you choose depends on
factors such as your fitness goals and activities
you like
LESSON 3 Planning a Personal Activity Program
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Personal Fitness Needs
The following factors may affect your activity
choices:
1. Cost
2. Where you live – flat or hilly, weather
3. Your schedule
4. Your fitness level
5. Your overall health
6. Personal safety
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Types of activities
Select different types of activities to meet
specific fitness goals and prevent boredom
1. Moderate intensity physical activity – walking
climbing stairs, yard work
2. Aerobic activities – raise heart rate, cycling,
brisk walking running, dancing team sports
3. Strength Training – develops muscle tone ,
push ups, pulls ups, abdominal crunches
4. Flexibility exercises – stretching 10-12 minutes
a day
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Principles of building fitness
Effective fitness plans focus on 4 principles
1. Specificity – choosing the right types of
activities to improve a given element of
fitness
2. Overload– exercising at a level that’s beyond
your regular daily activities – grow stronger
3. Progression– gradually increasing the
demands on your body – working harder and
longer each time
4. Regularity – working out on a regular basis
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Stages of a workout
3 stages – warm up – workout – cool down
1. Warm up – prepares muscles for work.
Increases blood flow, delivers needed
oxygen
2. Workout– exercising at your highest peak
FITT
F-FREQUENCY
I – INTENSITY
T – TYPE OF ACTIVITY
T – TIME (DURATION)
3. Cool down – allows your heart rate to lower,
breathing to calm down and body temp to return
to normal
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Safety First
Safety precautions can help you avoid injuries during physical
activity
-use correct equipment
-play attention to weather and objects
-warm up before exercise
-stay within areas given for physical activity
-obey all rules and restrictions
-practice good sportsmanship
LESSON 4 Fitness Safety and Avoiding Injuries
Lesson Home

Safety First
Safety precautions can help you avoid injuries during
physical activity
-warm up before exercise
-stay within areas given for physical activity
-obey all rules and restrictions
-practice good sportsmanship
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Safety First
-page 338 guidelines for the right
equipment
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Safety First
cold weather risks - frostbite - skin becomes pale, hard
and numb.
-hypothermia - dangerously low body temp
symptoms = drowsiness, weakness and confusion
Hot weather risks - working out in extreme heat can lead
to overexertion - overworking the body
-Can cause Heat exhaustion - a form of physical stress
on the body caused by overheating
-In extreme cases - heat stroke can cause death
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Safety First
-Wind and Sun protection - sun and wind can pose a
hazard in both hot and cold weather
Windburn - irritation of the skin caused by wind
exposure. keep skin covered and wear lip balm
Sunburn - a burning of the skins outer layer. can be
mild or severe. Wear protective clothing and use
sunscreen
Skin Cancer - can result from repeated or prolonged
sun exposure. UV rays are blocked with sunscreen
Eye Damage - caused by exposure to UV rays. Wear
sunglasses, hats or skiing goggles
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Coping with Injuries - minor and major injuries
-Minor Injuries - you can treat yourself
Blisters - fluid filled bumps caused by friction - to treat
leave skin intact and let them heal
Muscle cramps - to treat, stretch and drink fluids
Strains - can result from overstretching or tearing a
muscle. Use P.R.I.C.E procedure to treat
Sprains - injuries to ligaments around joints. Use P.R.I.C.E
to treat
Tendonitis - inflammation or swelling around the
tendons. (bands of fiber that connect muscle to
bones). To treat - rest, medication or physical therapy
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Coping with Injuries - minor and major injuries
-Major Injuries - require medical care
Fractures - broken bones - to treat , do not
move victim and get a medical professional
Dislocations - bone pops out of socket - to
treat call help immediately
Concussion- injury to the brain, results in severe
headache, unconsciousness, or memory loss
Signs - vomitting, confusion, seizures or
weakness
Seek help immediately
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Chapter 12 powerpoint presentation of gryffindor

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