Chapter 4 Warm-UpChapter 4 Warm-Up

Make a list of 10 physical activities Make a list of 10 physical activities that you like to do.that you like to do.

What is What is Physical ActivityPhysical Activity??

Any form of movement that causes you to Any form of movement that causes you to use energy.use energy.

Many forms of physical activity can Many forms of physical activity can improve your level of improve your level of physical fitnessphysical fitness..

Maintaining a high level of physical fitness Maintaining a high level of physical fitness contributes to your sense of total well-contributes to your sense of total well-being.being.

What are the Benefits?What are the Benefits?

P.A. provides health benefits that last a lifetime.P.A. provides health benefits that last a lifetime. Physical Health benefits:Physical Health benefits:

Body Stronger & Increases EnergyBody Stronger & Increases Energy Strengthens Heart Muscle = pumps blood more Strengthens Heart Muscle = pumps blood more

efficiently. ( Cardiovascular System)efficiently. ( Cardiovascular System) Strengthens your lungs = breathe larger amounts of Strengthens your lungs = breathe larger amounts of

air. ( Respiratory System)air. ( Respiratory System) Strengthens your nervous system = improves your Strengthens your nervous system = improves your

reaction time.reaction time.

More BenefitsMore Benefits

Mental/Emotional HealthMental/Emotional Health Reduces stressReduces stress Allows you to manage anger and frustration in Allows you to manage anger and frustration in

healthy ways.healthy ways. Social healthSocial health

Builds self-confidenceBuilds self-confidence Provide opportunities for interacting and Provide opportunities for interacting and

cooperating with others.cooperating with others.

Regular P.A. and Disease Regular P.A. and Disease PreventionPrevention

These health problems are associated with These health problems are associated with unhealthful weight gain and a unhealthful weight gain and a sedentary lifestylesedentary lifestyle:: Cardiovascular diseaseCardiovascular disease Type 2 DiabetesType 2 Diabetes Reduced ability to manage stressReduced ability to manage stress CancerCancer Increased Risk of OsteoporosisIncreased Risk of Osteoporosis Decreased opportunities to meet and form friendshipsDecreased opportunities to meet and form friendships

P.A. and Weight ControlP.A. and Weight Control

To stay within a weight range that is To stay within a weight range that is healthy for you, it is important to develop healthy for you, it is important to develop good eating habits and be physically good eating habits and be physically active on a regular basis.active on a regular basis.

MetabolismMetabolism - the process by which your - the process by which your body gets energy from food.body gets energy from food.

When you are P.A., your metabolic rate When you are P.A., your metabolic rate rises and your body burns more calories.rises and your body burns more calories.

Fitting P.A. into your lifeFitting P.A. into your life

Health Professionals recommend that Health Professionals recommend that teens have 60 minutes of P.A. every day.teens have 60 minutes of P.A. every day.

Many routine and fun activities can be part Many routine and fun activities can be part of that 60 minutes.of that 60 minutes.

You should participate in activities you will You should participate in activities you will enjoy throughout your life.enjoy throughout your life. Biking, hiking, bowlingBiking, hiking, bowling

Chapter 4 Lesson 2Chapter 4 Lesson 2

For total fitness, consider these five areas For total fitness, consider these five areas of health-related fitness:of health-related fitness: Cardiorespiratory EnduranceCardiorespiratory Endurance Muscular StrengthMuscular Strength Muscular EnduranceMuscular Endurance FlexibilityFlexibility Body compositionBody composition

• How much of your body is composed of fat, and How much of your body is composed of fat, and everything else. Males <25%, Females <30%everything else. Males <25%, Females <30%

Improving your FitnessImproving your Fitness

Two categories of exercise:Two categories of exercise: AerobicAerobic – uses large muscle groups, is – uses large muscle groups, is

rhythmic in nature, can be maintained rhythmic in nature, can be maintained continuously for at least 10 minutes 3x a day continuously for at least 10 minutes 3x a day or for 20 minutes at one time.or for 20 minutes at one time.

AnaerobicAnaerobic – Intense short bursts of activity in – Intense short bursts of activity in which the muscles work so hard they produce which the muscles work so hard they produce energy without using oxygen.energy without using oxygen.

Aerobic exercises improve Aerobic exercises improve cardiorespiratory endurance.cardiorespiratory endurance.

Anaerobic exercises improve muscular Anaerobic exercises improve muscular strength and endurance.strength and endurance.

Regular stretching improves flexibility.Regular stretching improves flexibility. Eating food rich in calcium and engaging Eating food rich in calcium and engaging

in resistance training and weight-bearing in resistance training and weight-bearing aerobic activities can help increase bone aerobic activities can help increase bone mass, strengthening your skeletal system.mass, strengthening your skeletal system.

Setting Physical Activity GoalsSetting Physical Activity Goals

The U.S. Dept. of Agriculture recommends 60 The U.S. Dept. of Agriculture recommends 60 minutes of p.a. for teens each day.minutes of p.a. for teens each day.

The plan suggests dividing your time with The plan suggests dividing your time with various types of p.a.various types of p.a. Moderate-intensity – Walking – 30 min.Moderate-intensity – Walking – 30 min. Aerobic activities –Running, cycling 20-60 minAerobic activities –Running, cycling 20-60 min Anaerobic activities – push-ups – 2-3 x a wk.Anaerobic activities – push-ups – 2-3 x a wk. Flexibility activities – Yoga – 2+ a weekFlexibility activities – Yoga – 2+ a week Sedentary activities – watching TV, computer – Sedentary activities – watching TV, computer –

infrequently.infrequently.

Choosing ActivitiesChoosing Activities Keep your fitness goal in mind as you plan your Keep your fitness goal in mind as you plan your

own personal p.a. program.own personal p.a. program. Keep these factors in mind:Keep these factors in mind:

CostCost Where you liveWhere you live Your level of healthYour level of health Time and placeTime and place Personal SafetyPersonal Safety Comprehensive planningComprehensive planning

Engage in a variety of p.a. to strengthen different Engage in a variety of p.a. to strengthen different muscle groups (cross-training).muscle groups (cross-training).

Chapter 4 Warm Up #2Chapter 4 Warm Up #2Make a list of Three Fitness Goals Make a list of Three Fitness Goals

for yourself.for yourself.

Basics of a P.A. ProgramBasics of a P.A. Program

All effective fitness programs are based on All effective fitness programs are based on these three principles:these three principles: Overload – working the body harder than Overload – working the body harder than

normal.normal. Progression – gradual increase of overloadProgression – gradual increase of overload Specificity – Using particular exercises and Specificity – Using particular exercises and

activities to improve particular areas of health-activities to improve particular areas of health-related fitness.related fitness.

continuedcontinued

Include these three basic stages for each Include these three basic stages for each activity:activity: Warm-up – prepares your muscles for work.Warm-up – prepares your muscles for work. Work-out – Activity at the highest peak of Work-out – Activity at the highest peak of

performance.performance. Cool-down – prepares muscles for returning Cool-down – prepares muscles for returning

to a resting state.to a resting state.• Prevents crampingPrevents cramping

Monitoring your progressMonitoring your progress

Keep a fitness journalKeep a fitness journal List your goals.List your goals. Note the frequency, intensity, duration, and type of Note the frequency, intensity, duration, and type of

each activity.each activity. At the end of 12 weeks, and every 6 weeks after that, At the end of 12 weeks, and every 6 weeks after that,

compare the figures to evaluate your progress.compare the figures to evaluate your progress.

Monitor your Heart RateMonitor your Heart Rate Resting HR should be between 72-84 bpm.Resting HR should be between 72-84 bpm. If below 72, you are considered “good fitness level”.If below 72, you are considered “good fitness level”.

Training and Peak PerformanceTraining and Peak Performance

These strategies will enhance your training These strategies will enhance your training program for any sport or other p.a.:program for any sport or other p.a.: Eat nutritious foods.Eat nutritious foods. Drink plenty of fluids, especially water.Drink plenty of fluids, especially water.

• You should drink 1 ounce for every 2 pounds you You should drink 1 ounce for every 2 pounds you weigh.weigh.

Get adequate rest. (8-10 hrs. Get adequate rest. (8-10 hrs. everyevery night) night) Avoid harmful substances – Tobacco, alcohol, Avoid harmful substances – Tobacco, alcohol,

drugs, STEROIDS!drugs, STEROIDS!

Safety First!Safety First!

These practices will reduce your risk of These practices will reduce your risk of injury:injury: Visit with your doctor for a physical first!Visit with your doctor for a physical first! Use proper safety equipment.Use proper safety equipment. Pay attention to surroundings – players, Pay attention to surroundings – players,

spectators too!spectators too! Know your limits – Play at your level.Know your limits – Play at your level. Warm up and cool down each dayWarm up and cool down each day

continuedcontinued

Stay within areas that have been designated for p.a. – Stay within areas that have been designated for p.a. – skate parks, bike paths.skate parks, bike paths.

Obey rules and restrictions.Obey rules and restrictions. Practice good sportsmanship.Practice good sportsmanship.

If you become injured or ill, tell coach or other If you become injured or ill, tell coach or other adult immediately!adult immediately!

Choose the right time and place for activity.Choose the right time and place for activity. Always wear the proper equipment for a sport or Always wear the proper equipment for a sport or

activity.activity.

Anabolic SteroidsAnabolic Steroids Side EffectsSide Effects

Increased Risk of Cancer and Heart DiseaseIncreased Risk of Cancer and Heart Disease SterilitySterility Skin problems – Acne, Hair LossSkin problems – Acne, Hair Loss Unusual weight gain or lossUnusual weight gain or loss Sexual underdevelopment or dysfunctionSexual underdevelopment or dysfunction Violent, suicidal, or depressive tendenciesViolent, suicidal, or depressive tendencies

Steroid use is ILLEGAL without a Steroid use is ILLEGAL without a prescription.prescription.

Weather-Related Risks – Hot Weather-Related Risks – Hot Weather ConcernsWeather Concerns

Dehydration – excessive loss of waterDehydration – excessive loss of water Smog – Can damage the lungsSmog – Can damage the lungs

Overexertion – Overworking the bodyOverexertion – Overworking the body Heat exhaustion – cold clammy skin, Heat exhaustion – cold clammy skin,

symptoms of shocksymptoms of shock Heat cramps – muscle spasms from loss of Heat cramps – muscle spasms from loss of

large amounts of salt and water through large amounts of salt and water through sweat.sweat.

Heat Stroke – Body loses its ability to rid itself Heat Stroke – Body loses its ability to rid itself of excessive heat through perspiration.of excessive heat through perspiration.

Cold Weather ConcernsCold Weather Concerns Frostbite – Body tissues become frozen.Frostbite – Body tissues become frozen.

You can avoid this by dressing warmly and covering You can avoid this by dressing warmly and covering exposed skin.exposed skin.

Hypothermia – Body temperature becomes Hypothermia – Body temperature becomes dangerously low, and the body has lost its ability dangerously low, and the body has lost its ability to warm itself. to warm itself. Person becomes disoriented and can lose motor Person becomes disoriented and can lose motor

control.control. This requires immediate medical attention.This requires immediate medical attention.

During any outdoor activity, protect yourself from During any outdoor activity, protect yourself from sun and wind.sun and wind. Wear protective clothing & Use sunscreen and lip Wear protective clothing & Use sunscreen and lip

balm.balm.

Minor InjuriesMinor Injuries

Can often be prevented by warming up Can often be prevented by warming up fully before activity.fully before activity. Muscle cramp – spasm or sudden tightening Muscle cramp – spasm or sudden tightening

of muscle.of muscle. Strain – Damage to muscle or tendon.Strain – Damage to muscle or tendon. Sprain – injury to ligaments surrounding a Sprain – injury to ligaments surrounding a

joint.joint.• Most common – AnklesMost common – Ankles

Use the R.I.C.E. method for treatmentUse the R.I.C.E. method for treatment• Rest, Ice, Compression, ElevationRest, Ice, Compression, Elevation

Major InjuriesMajor Injuries If you experience extreme pain, numbness, If you experience extreme pain, numbness,

disorientation or if you hear a “cracking” sound disorientation or if you hear a “cracking” sound during a fall, get medical attention immediately.during a fall, get medical attention immediately.

These injuries require medical treatment:These injuries require medical treatment: Fracture – Break in any boneFracture – Break in any bone Dislocation – Bone slips or is forced from its normal Dislocation – Bone slips or is forced from its normal

position.position. Tendonitis – Tendons are stretched or torn from Tendonitis – Tendons are stretched or torn from

overuse.overuse. Concussion – Results from a blow to the head; Concussion – Results from a blow to the head;

causes swelling of the brain and may lead to causes swelling of the brain and may lead to unconsciousness or death.unconsciousness or death.