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Chapter 4. Physiacl Activity. State Health Standards. 10.1.2 Analyze how behavior can impact health maintenance and disease prevention. 10.3.1 Demonstrate the ability to design, implement, and evaluate strategies to manage stress.

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Chapter 4

Physiacl Activity


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State Health Standards

10.1.2Analyze how behavior can impact health maintenance and disease prevention.

10.3.1Demonstrate the ability to design, implement, and evaluate strategies to manage stress.

10.3.5Demonstrate the ability to evaluate a personal health assessment to determine strategies for health enhancement and risk reduction.

10.6.3Demonstrate the ability to design and implement a plan for achieving a personal health goal.

10.7.5Demonstrate the ability to work cooperatively when advocating for healthy families, schools, and communities.


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Lesson 1

Physical Activity & Your Health

  • Physical activity is any form of movement that causes your body

  • to use energy. It helps strengthen your physical, mental/emotional, &

  • social sides of your health triangle.

  • Physical activity increases energy, improves posture,can reduce fatigue,strengthens muscles and bones, & helps reduce the risk of many serious

  • disease.

  • There are risks of physical inactivity including weight gain, heart disease, diabetes, and cancer.


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Lesson 2

Fitness And You

Not every person’s level of physical fitness is the same.

To have total fitness you need to take into account the five areas

Of health –related fitness.

The five areas are cardiorespiratory endurance ,muscular strength, muscle endurance, flexibility, and body

composition.

When you know your strengths and weaknesses,

You can take steps to improve your physical fitness through exercise.

Having good muscular strength and endurance gives you the necessary power to carry out your daily tasks

Without becoming tired.

Being physical active and eating a balanced diet can improve the way

You look and helps you avoid health problems.


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Lesson 3

Planning a Personal Activity Program!


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Lesson4

Training and Safety

  • The first step to becoming physically fit, is to take good care of your body. Here are four easy steps to help you:

    • Eating nutritious foods

    • Drinking plenty of water

    • Getting enough rest

    • Avoiding drugs and alcohol

  • The next step would be to join a training program.


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    Lesson 5

    Physical Activity Injuries

    With any activity that involves movement, there is always a risk of

    Injury. The risk increases when a person is not in good physical condition or has not sufficiently

    Warmed up or cooled down. Participating in an outside activity can also increase your risk because of weather.

    Two concerns during hot weather are dehydration and poor air quality. To avoid these stay away from physicalactivities during smog alerts and drink plenty of water.Some other risks during hot weather areover overexertion,heat cramps , or a heat stroke.

    During cold weather you need to keep warm and hydrated. To healthrisksfrom cold weather are frost bite and hypothermia.

    Before any physical activity it is important that you warmup and stretch. You should also wear protective gear. These things will help lower the risks of a muscle cramp, a strain , a sprain, fractures, dislocations,tendonitis, or concussions.


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    Benefits To Mental/ Emotional Health

    Being physical active has many positive effects on your mental/emotional health

    It can help reduce stress. Doing some stretching exercises before bed,

    Foe example, can help you relax tense muscles and sleep better after a difficult

    day at school. Physical activity also allows to manage anger or frustration in a healthy

    Way. By stimulating the release of certain chemicals that effect the brain, physical activity can improve you mood and decrease your risk of depression.


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    How it All Started!

    Thebenefits of physical activity have been extolled throughout western history, but it was not until the second half of this century that scientific evidence supporting these beliefs began to accumulate. By the 1970s, enough information was available about the beneficial effects of vigorous exercise on cardiorespiratory fitness that the American College of Sports Medicine, the American Heart Association, and other national organizations began issuing physical activity recommendations to the public. These recommendations generally focused on cardiorespiratory endurance and specified sustained periods of vigorous physical activity involving large muscle groups and lasting at least 20 minutes on 3 or more days per week. As understanding of the benefits of less vigorous activity grew, recommendations followed suit. During the past few years, the ACSM, the CDC, the AHA, the PCPFS, and the NIH have all recommended regular, moderate-intensity physical activity as an option for those who get little or no exercise. The Healthy People 2000 goals for the nation's health have recognized the importance of physical activity and have included physical activity goals. The 1995 Dietary Guidelines for Americans, the basis of the federal government's nutrition-related programs, included physical activity guidance to maintain and improve weight - 30 minutes or more of moderate-intensity physical activity on all, or most, days of the week.


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    Vocab

    • Physical activity:Is any form of movement that causes your body to use energy

    • Physical Fitness:The ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.

    • Sedentary Lifestyle:A way of life that involves little physical activity.

    • Osteoporosis:a condition characterized by a decrease in bone density, producing porous and fragile bones.

    • Metabolism:Is the process by which your body gets energy from food.

    • Cardiorespitory Endurance:The ability of the heart, lungs, and blood vessels to utilize and send fuel and oxygen to the body's tissues.

    • Muscular Strength:The amount of force a muscle can exert.

    • Muscle Endurance:The ability of the muscles to perform physical tasks over a period of time without becoming fatigued.

    • Body Composition:The ratio of body fat to lean body tissue.

    • Flexibility:The ability to move a body part through a full range of motion.

    • Exercise:Purposeful physical activity that is planned, structured, and repetitive and that improves or maintains personal fitness.


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    Vocab Continued

    • Aerobic Exercise:Is any activity that uses large muscle groups, is rhythmic in nature, and can bemaintained continuously for at least 10 minuets,3 times a day or for 20 to 30 min, at one time.

    • Anaerobic exercise: Involves intense short burst of activity in which the muscles work so hard that they produce energy without using oxygen.

    • F.I.T.T.:Formula Frequency, intensity, time/duration, and type of activity.

    • Resting heart rate:Is the number of times your heart beats in one min, when you are not active.

    • Training Program:Is a program formalized physical preparation for involvement in a sport or another physical activity.


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    Bibliography

    • Glencoe Health Text Book

    • http://www.physicalactivity.com


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