Physical Activity

Agenda:
Bellringer: Finish the Food and Exercise Journal for yesterday and today.
1. Go over slides
2. Complete Quizizz

Objective

Students will identify the benefits of physical activity.

Students will state the recommended amount of daily physical activity. 

Students will reflect on what type of exercise they would participate in to achieve their daily physical activity amount.

Students will understand the importance of staying hydrated.

Physical Activity

Balance your day with food and play

What do we mean when we say physical fitness? What counts as physical fitness?
Is it only sports? Explain

Why do people want to stay active?

What is physical activity?

• Movement that uses energy-activities range from walking to lifting weights to playing sports and even chores like chopping wood or shoveling snow

• Promotes health and fitness

• Most teens do not get enough physical activity

Inactive Teens

• Once U.S. children become teenagers their activity levels decrease significantly

Benefits of Physical Activity

• Sleep better

• Weight control

• Bone health

• Enhanced immunity

• Lower disease risk

• Lower risk of depression

• Strong self-image

Intensity of Physical Activity

Intensity- how activity affects breathing and heart rate

• Low-intensity • Ex. Walking leisurely

• Moderate-intensity • Ex. Deep cleaning your house

• Vigorous -intensity • Ex. Soccer Game

Rule of Thumb

Talk test- simple way to measure intensity

Moderate-intensity: you can talk, but not sing, during activity

Vigorous-intensity: you will not be able to say more than a few words during activity

Other Examples

• Low-intensity activities – Light housework

• Moderate-intensity activities – Walking briskly (> 3 miles/hr), bicycling (< 10 miles/hr), gardening, hiking

• Vigorous-intensity activities – Jogging/running, basketball, swimming laps, jumping rope, aerobic dancing, bicycling > 10 miles/hr

Types of Physical Activity

• Aerobic activities (cardiovascular)

• Muscle strengthening

• Bone strengthening 

• Balance & stretching activities

Aerobic Activities (cardiovascular)

• Activities that get your heart pumping and your blood flowing

• Strengthen the circulatory and respiratory systems

• Do these activities every day

• Example: Running, Swimming laps, Dancing

Muscle-Strengthening

• Activities that make your muscles stronger 

• Do a variety of these activities at least 3 times per week

• Example: push-ups, sit-ups, squats

Bone-Strengthening

• Jumping activities make your bones stronger

• The force on bones promotes growth and strength 

• Example: Soccer, Gymnastics, Basketball...

Balance and Stretching Activities

• Activities that enhance physical stability and flexibility

• Help reduce the risk of injuries

• Example: Yoga, Ballet, Stretching

How much do I need?

• Teens need 1 hour (60 minutes) or more of physical activity every day

– Most should be either moderate- or vigorous intensity aerobic physical activity

– Vigorous-intensity activity on at least 3 days per week

– Muscle-strengthening and bone strengthening activity on at least 3 days per week

How much do I need?

Some activity is better than none!

Choose activities that you enjoy and will do regularly

Why is Proper Hydration Important? 

Your body is 60-70% water

• Functions of water in the body Regulates body temperature Provides nutrients to organs Transports oxygen to cells

Removes wastes

Protects joints and organs

• Need to replace fluid lost through perspiration, urination, bowel movements, breathing, etc.

Hydration

When you are physically active, it is even more important to stay hydrated.

• The best way to stay well- hydrated for exercise is to drink:

– Before – During – After

Remember! Drink regardless of whether you are thirsty or not!

Multiple Choice

What is an example of low intensity physical activity? Choose 1

• Walking leisurely

• Running

• Jogging

Multiple Choice

The ability of a muscle to use maximal force is

• muscle strength

• Flexibility

• cardiovascular endurance

Multiple Select

Push-ups are an example of:

• Balance and Stretching

• Muscle-Strengthening

Multiple Choice

What does the F in FITT principle stand for?

• Frequency

• Fame

• Follower

Multiple Choice

What does the I in the FITT principal stand for

• Intensity

• Inertia

Multiple Select

The T's in the FITT principle stand for

• type

• taylored

• time

Multiple Choice

Joycelyn goes to the studio for Yoga class. What Health Related Fitness Component is she working on?

• Cardiovascular endurance

• Flexibility

Multiple Choice

Joey goes for 45 minute bike ride. What Health Related Fitness Component is he working on?

• Cardiovascular endurance

• Flexibility

Multiple Choice

Emma is worried about her bone health what type of exercise would help with weight bearing activity?

• Swimming

• Jogging