3. 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,
4. 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.
5. 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.
6. 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.
7. 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.
8. 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.
9. • What are some recent advancements in technology that have
lead to many Americans having a more sedentary lifestyle?
10. 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
• ____________________
• ____________________
• ____________________
• ____________________
• ____________________
11. 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.
12. 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.
13. The 5 Elements of Fitness
• Use the book, pages 80-86 to complete the chart about the
elements of fitness.
14. 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
15. 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.
16. 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.
17. 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.
18. 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.
19. 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??
20. 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.
22. 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!
23. 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.
24. Other Considerations
• Where you live
• Your level of health
• Time and Place
• Personal Safety
• Cost
• Be Comprehensive-Do Crosstraining
25. 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.
26. 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.
27. 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.
28. 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.
29. 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.
30. 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!
31. 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.
32. 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
33. 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.
34. 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
36. 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.
