TEXT BASED NOTES EXERCISE AND FITNESS Physical activity is any kind of movement that causes the body to use energy. Participating in regular physical activity: Helps build and maintain healthy bones, muscles, and joints. Helps control weight and reduce fat. Helps keep blood pressure within a healthy range. You should be physically active 30-60 minutes DAILY The ability to handle the physical work and play of everyday life without becoming tired is known as fitness. Exercise can help you become more fit. Daily physical activity also has MANY other benefits in all areas of one’s self (wellness) To see examples of how exercise helps throughout PISES, see powerpoint or slideshow to right about exercise and fitness BENEFITS OF BEING ACTIVE (EXERCISE or PLAYING SPORTS) Download the information in this section by clicking here Helps you lose or maintain Weight Helps keep Heart and Lungs strong Increased Muscle Mass Tone Muscles Increased Metabolism Helps Control Anger Lowers Anxiety Helps you feel “good” Make Friends Keeps you out of trouble Stronger Bones Builds Self Esteem Increases Test Scores Improved thinking and Problem Solving Ability Increased energy Increases Immune System Components of Exercise 1) Muscular Strength: The ability of your muscles to exert a force. 2) Muscular Endurance 3) Cardio-Vascular Endurance 4) Flexibility 5) Body Composition (details above) <============================================================= ================> . Fitness and Body Composition Fitness is the ability to handle the physical work and play of everyday life without becoming tired.. Body composition is the proportions of fat, bones, muscle, and fluid that make up body weight. It is one factor that affects overall fitness. Before you start a fitness program, think about your goals. When you set a specific goal: You’ll be more inspired to stick with your fitness program. You’ll feel a sense of accomplishment when you reach that goal. Working Out Safely As you plan your fitness program, it is important to think about safety and know what precautions to take. To protect yourself, you should: Dress appropriately for your workout. Take the weather into account when working out. Consider the best location and equipment for your workout. Be careful when working out alone outdoors. Always wear protective gear appropriate for your activity. Working Out Safely (cont’d.) If you get injured, treat your injury according to the R.I.C.E. formula: Rest – Stop your activity immediately and rest. Ice – Use ice to keep the swelling down and ease pain. Compression – Apply pressure on the injured area to reduce swelling, as with a wrapped bandage. Elevation – Raise the injured part to reduce swelling. Make a Schedule A written schedule can help you stick to your fitness program. Write out a weekly plan that includes your school physical education classes and your activities. Use a chart or calendar to remind yourself of the planned activities and keep track of your workouts. Elements of a Good Workout A person should be physically active 30-60 minutes per day including the following elements: Warm-Up and Cool Down (including stretching) Aerobic activities, strength building activities or both The F.I.T. Formula Using the F.I.T. formula will help you meet your fitness goals. F.I.T. stands for: Frequency – Gradually increase your workouts and vary your routine from day to day. Intensity – Keep track of how hard you are working out. If you find that you are out of breath and can’t talk, slow down. Time – Keep track of how long each workout lasts. Begin slowly and increase gradually. Once you have established your fitness program and started to follow your weekly schedule, take some time to consider the following: What you’ve accomplished and where you are going. Is your program working for you? Do you need to make adjustments? Are you close to reaching your goals? <============================================================= =====================> Sports and Physical Wellness BENEFITS OF PARTICIPATING IN SPORTS One way to remain fit is by playing sports. Ask yourself the following questions before you choose a sport: What do you like about sports? Do you like the excitement of competing against another person or team? Do you enjoy mastering a new skill? Do you enjoy competing at all? Individual and Team Sports Individual sports are physical activities you can take part in by yourself or with another person, without being part of a team. In individual sports: You can set your own schedule. You can determine your own level of commitment. You don’t have to be compared to anyone else. Team sports are organized physical activities with specific rules, played by opposing groups of people. In team sports: You have the companionship and encouragement of teammates and coaches. Playing against another team may push you to excel. Attending regularly scheduled practices can help you become more responsible. Preventing Injuries To avoid sports-related injuries: See a doctor for a physical exam before participating in a sport. Warm up, stretch adequately, and cool down. Learn the proper techniques for your sport. Use the correct safety and protective equipment properly. Observe safety rules during sports and other physical activities. Report any injury to your coach or teacher and to your parents. Don’t return to the sport until a health care professional says that you are well enough to play. Protective Equipment Sports Nutrition If you play a sport, you will need to keep your body supplied with additional energy. To provide additional energy, you may require some changes in the following: What you eat. When you eat. What to Eat When you play a sport, you may need more food to provide your body with the fuel it requires. If you play a more vigorous sport for a longer period of time, you may need to eat more to give you energy. Choose a variety of foods from the five major food groups every day to give your body what it needs to perform at its best. Make sure you drink enough water when you play a sport. If you don’t replace the water you lose by sweating, dehydration can occur. When to Eat When you first take up a sport, consider: How much energy you will need. When you will need it. How your sport will affect your digestion. Also make sure that you always have water available and drink it all day long. Eat a light snack one to two hours before a sporting event. Drink plenty of fluids before a game. Continue to drink water during the game. Refuel your body with a hearty, balanced meal after the game. Shaping Up Safely If you want to play a sport regularly, you’ll need to get into shape for it. You can get into shape for your sport with regular conditioning and good nutrition. Over training, or exercising too hard or too often, without enough rest in between sessions, can be harmful. To avoid over training: Take a day off from exercise every week. Alternate intense workout days with light ones. Every two months, reduce your exercise frequency, intensity, and time for a week. |
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| Nutrition and Exercise Exercise see also PE page |
| DISCLAIMER: At bottom of page. |
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| DISCLAIMER: ALL web links are to websites OR website activities that are offered for free anyway and are usually credited as to what company posted the link. Most downloads are either self made by Todd Corabi or downloaded for free originally from Glencoe Health. Occasionally, a handout has been posted by being scanned into the computer from another source for ease of student transmission as to not waste paper in making extra copies. When available, the source is cited. Most videos posted were found with sharing capabilities and their source appears on the video OR next to the link. No copyright infrigement is intended. All postings are posted solely for the education of the students at the Arts Academy at Benjamin Rush. If you have any concerns, please email tcorabi@philasd.org. . Permission is GRANTED for anyone else to use any material on this site that I created..please give source credit. |