Chapter Four, Physical Activity and Fitness
LESSON PLAN
PART I
Lesson 1: The Benefits of Physical Activity
Instructor: Academic Instructor
Teaching Method: Informal Lecture
Hands-On Health Materials:
1. watch with a second hand
Visual Aids (VA): PowerPoint Presentation
Student Preparation:
Reading Assignment: Leadership Education I: Citizenship, Character and Air Force
Tradition, Chapter 4, Lesson 1
Homework Assignment: Instructors may use any or all Student Workbook questions for
this lesson as homework or in-class assignment.
Date of Lesson Development/Last Major Revision: 2003/July 2005
PART IA
Lesson Objectives:
1.
Know the importance of physical fitness.
2.
Know the measures of physical fitness.
3.
Know how to plan and execute a physical fitness plan.
Samples of Behavior/Main Points:
1.
Define physical fitness and explain the difference between physical activity and exercise.
2.
Identify the benefits of physical activity.
3.
Describe how to increase levels of fitness.
4.
Explain heart and lung endurance and how it can be measured.
5.
Describe muscle strength and endurance and how each can be measured.
6.
Explain how to improve body composition.
7.
Define flexibility and describe how it can be measured.
8.
Explain how to set and achieve fitness goals.
9.
Describe how to prepare an activity plan.
10.
Identify the three stages of an exercise session.
11.
Explain how to check fitness progress.
12.
Outline the benefits of individual sports and team sports.
13.
Identify ways to become physically fit to participate in a sport.
14.
Identify ways to minimize the risk of injury when participating in a sport.
Lesson One, The Benefits of Physical Activity
372
Chapter Four, Physical Activity and Fitness
PART IB
Strategy: Your cadets are probably aware of the importance of physical activity and fitness.
Emphasize that this lesson will help them plan a physical fitness program that will work for
them.
PowerPoint Presentation: Information points will appear on mouse clicks.
Lesson Outline:
1.
Quick Write/Motivation (5 min.)
2.
Topics (30 min.)
a. How do the definitions of physical activity, exercise, and physical fitness differ?
b. What are the benefits of an active lifestyle?
c. What is the relationship between physical activity and weight control?
d. How can you increase your level of fitness?
e. How is staying active a key to fitness?
f. What are the four elements of fitness?
g. How can you increase your heart and lung endurance?
h. How can you increase your muscle strength and endurance?
i. How can you improve your body composition?
j. How can you increase your flexibility?
k. What do you need to know to set fitness goals?
l. What can you do every day to be active?
m. What is an activity plan?
n. What are the three stages of an exercise workout?
o. How can you check your fitness progress?
p. How can you choose the right activity?
q. What is sports conditioning?
r. How can you avoid injury while exercising or participating in sports?
t. What are the harmful effects of performance-enhancing drugs?
3.
Health Skills Activity (5 minutes or else use this activity as homework)
a. Relaxation Exercises
4.
Hands-On Health Activity (5 minutes or else use this activity as homework)
a. Your Target Pulse Rate
5.
Wrap-up (5 min.)
Lesson One, The Benefits of Physical Activity
373
Chapter Four, Physical Activity and Fitness
PART II
INTRODUCTION
ATTENTION
Although teens are aware of the need to be physically active,
they may not know the specific parts of an activity program
The Benefits of Physical
Activity
that will keep them physically fit throughout their lives.
Physical Activity and
Fitness
CHAPTER OVERVIEW
In this chapter of Leadership Education I: Citizenship,
Character and Air Force Tradition, we’ll cover the
following topics (this lesson’s topics are in bold):
1. The benefits of physical activity
a. Why are physical activity, exercise, and
physical fitness important for a healthy
lifestyle?
b. What are the elements of fitness?
c. How can you increase your fitness level?
d. What activities should be included in a
weekly activity plan?
e. What are the three stages of an exercise
workout?
f. What is the right activity for your
exercise plan?
g. What are the elements of sports
conditioning?
h. What safety measures help prevent
injuries?
i. What are the dangers of performanceenhancing drugs?
Lesson 1, Chapter 4
1
Chapter overview
•
The benefits of physical activity
Why are physical activity, exercise, and
physical fitness important for a healthy
lifestyle?
• What are the elements of fitness?
• How can you increase your fitness level?
•
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
2
Chapter overview (cont’d)
•
•
•
What activities should be included in a
weekly activity plan?
What are the three stages of an exercise
workout?
What is the right activity for your
exercise plan?
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
3
Chapter overview (cont’d)
•
•
•
What are the elements of sports
conditioning?
What safety measures help prevent
injuries?
What are the dangers of performanceenhancing drugs?
Physical Activity and
Fitness
Lesson One, The Benefits of Physical Activity
374
Lesson 1, Chapter 4, The Benefits
of Physical Activity
4
Chapter Four, Physical Activity and Fitness
2. Your body image
a. What factors influence your appropriate
weight?
b. What problems does being overweight or
underweight cause?
c. What is the relationship between calories
and weight?
d. How can you reach your appropriate
weight?
e. What are the risks of eating disorders?
f. How can you help someone with an eating
disorder?
Chapter overview (cont’d)
•
Your body image
What factors influence your appropriate
weight?
• What problems does being overweight or
underweight cause?
• What is the relationship between calories
and weight?
•
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
5
Chapter overview (cont’d)
•
•
•
How can you reach your appropriate
weight?
What are the risks of eating disorders?
How can you help someone with an eating
disorder?
Physical Activity and
Fitness
MOTIVATION
Ask students if they think that they are as physically active
as they need to be. Tell them that this lesson will help them
determine if they need to be more active or change the
activities they are doing.
• Are you as
physically active as
you need to be?
• Today, you’ll learn
the answer to that
question.
Lesson 1, Chapter 4, The Benefits
of Physical Activity
7
Lesson overview
• How do the definitions of physical
activity, exercise, and physical fitness
differ?
• What are the benefits of an active
lifestyle?
• What is the relationship between
physical activity and weight control?
Physical Activity and
Fitness
Lesson One, The Benefits of Physical Activity
375
6
Motivation
Physical Activity and
Fitness
LESSON OVERVIEW
Today, we’ll cover the following topics:
1. How do the definitions of physical activity,
exercise, and physical fitness differ?
2. What are the benefits of an active lifestyle?
3. What is the relationship between physical activity
and weight control?
Lesson 1, Chapter 4, The Benefits
of Physical Activity
Lesson 1, Chapter 4, The Benefits
of Physical Activity
8
Chapter Four, Physical Activity and Fitness
4.
5.
6.
7.
How can you increase your level of fitness?
How is staying active a key to fitness?
What are the four elements of fitness?
How can you increase your heart and lung
endurance?
8. How can you increase your muscle strength and
endurance?
9. How can you improve your body composition?
10. How can you increase your flexibility?
11. What do you need to know to set fitness goals?
12. What can you do every day to be active?
13. What is an activity plan?
14. What are the three stages of an exercise workout?
15. How can you check your fitness progress?
16. How can you choose the right activity?
17. What is sports conditioning?
18. How can you avoid injury while exercising or
participating in sports?
19. What are the harmful effects of performanceenhancing drugs?
Lesson overview (cont’d)
•
•
•
•
How can you increase your level of
fitness?
How is staying active a key to fitness?
What are the four elements of fitness?
How can you increase your heart and
lung endurance?
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
9
Lesson overview (cont’d)
•
•
•
•
How can you increase your muscle
strength and endurance?
How can you improve your body
composition?
How can you increase your flexibility?
What do you need to know to set
fitness goals?
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
10
Lesson overview (cont’d)
•
•
•
•
•
What can you do every day to be active?
What is an activity plan?
What are the three stages of an exercise
workout?
How can you check your fitness progress?
How can you choose the right activity?
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
11
Lesson overview (cont’d)
•
•
•
What is sports conditioning?
How can you avoid injury while
exercising or participating in sports?
What are the harmful effects of
performance-enhancing drugs?
Physical Activity and
Fitness
Lesson One, The Benefits of Physical Activity
376
Lesson 1, Chapter 4, The Benefits
of Physical Activity
12
Chapter Four, Physical Activity and Fitness
QUICK WRITE
How would you measure a person's fitness level?
According to your criteria, are you physically fit?
Quick Write
How would you
measure a person’s
fitness level?
According to your
criteria, are you
physically fit?
Read the Quick Write assignment aloud, and let students jot
down their responses. Then, ask students to share their
ideas about what constitutes "enough" physical activity.
Also have volunteers discuss the physical activities they
enjoy most.
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
13
BODY
PRESENTATION
How do the definitions of
physical activity, exercise,
and physical fitness differ?
1. How do the definitions of physical activity, exercise,
and physical fitness differ?
•
a.
Physical activity refers to any kind of
movement that uses up energy.
(1) It includes exercising and playing sports.
•
Physical activity—any movement that
uses up energy
Exercise—a planned session of
physical activity that improves or
maintains physical fitness
Physical Activity and
Fitness
(2) It also includes movements such as biking to
the store, raking leaves, or walking up and
down stairs.
b. Exercise is a specifically planned and organized
session of physical activity that you do to
improve or maintain your physical fitness.
Lesson One, The Benefits of Physical Activity
377
Lesson 1, Chapter 4, The Benefits
of Physical Activity
14
Chapter Four, Physical Activity and Fitness
c.
Physical fitness is the ability to handle the
physical demands of everyday life without
becoming overly tired.
2. What are the benefits of an active lifestyle?
a.
Mental/emotional benefits include
How do the definitions of
physical activity, exercise,
and physical fitness differ?
(cont’d)
• Physical fitness—
the ability to handle
everyday physical
demands without
becoming overly
tired
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
15
(1) Feeling more alert and energetic
What are the benefits of an
active lifestyle?
(2) Reducing stress
• Mental/emotional benefits
• More energy, reduced stress, sense of
accomplishment, positive self-image
• Physical benefits
• Stronger heart, lungs, and bones; weight
management; controlled blood sugar and blood
pressure; improved flexibility, balance, and
coordination
(3) Learning new things
(4) Getting a sense of accomplishment
Physical Activity and
Fitness
(5) Lessening mental fatigue
(6) Building a positive self-image
(7) Increasing self-confidence and self-esteem
b. Physical benefits include
(1) Strengthening heart, lungs, and bones
(2) Managing weight
(3) Controlling blood sugar and blood pressure
Lesson One, The Benefits of Physical Activity
378
Lesson 1, Chapter 4, The Benefits
of Physical Activity
16
Chapter Four, Physical Activity and Fitness
(4) Increasing strength, stamina, and resistance to
disease
(5) Improving flexibility, muscle tone, and
balance (the feeling of stability and control
over your body)
(6) Developing coordination, the smooth and
effective working together of your muscles
and bones
(7) Improving reaction time
(8) Improving sleep
c.
What are the benefits of an
active lifestyle? (cont’d)
Social benefits include
• Social benefits
(1) Engaging in enjoyable activities
(2) Meeting and interacting with new people
•
•
•
•
•
Engaging in enjoyable activities
Meeting new people
Working as a team
Getting support from friends
Sharing goals and achievements with others
Physical Activity and
Fitness
(3) Using abilities to work with others as a team
(4) Getting support from friends
(5) Sharing goals and achievements with others
Lesson One, The Benefits of Physical Activity
379
Lesson 1, Chapter 4, The Benefits
of Physical Activity
17
Chapter Four, Physical Activity and Fitness
3. What is the relationship between physical activity
and weight control?
a.
A sedentary lifestyle and overeating contribute
to the large number of adults (more than 50
percent) and teens (14 percent) who are
overweight.
b. Understanding how the food you eat gets
converted into energy can help you maintain a
healthy weight.
(1) Metabolism is the process by which your
body gets energy from food.
(2) Food's energy value is measured in units of
heat called calories. Your body needs a
certain number of calories each day to
function properly.
(3) Additional calories over this number must be
burned through physical activity or they are
stored in the body as fat.
(4) Physical activity raises the metabolic rate, and
your body burns more calories than when you
What is the relationship
between physical activity
and weight control?
•
Metabolism—the process by which
your body gets energy from food
• Understanding how food converts to
energy can help maintain healthy weight.
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
18
What is the relationship
between physical activity
and weight control? (cont’d)
•
Excess calories that aren’t burned
through physical activity stored as fat.
• Physical activity raises metabolic rate.
• More calories are burned when at rest.
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
19
are resting.
(5) After physical activity, the metabolic rate
slows down but is still higher than normal for
several hours. You continue to burn more
calories during this time than you did before
the activity.
What is the relationship
between physical activity
and weight control? (cont’d)
•
Metabolic rate slows down after
physical activity but is still above
normal for hours.
• More calories are burned during this time
than before activity.
Physical Activity and
Fitness
Lesson One, The Benefits of Physical Activity
380
Lesson 1, Chapter 4, The Benefits
of Physical Activity
20
Chapter Four, Physical Activity and Fitness
4. How can you increase your level of fitness?
How can you increase your
level of fitness?
a.
First, recognize that physical activity is
important to your lifelong health and wellbeing.
b. Next, make physical activity part of your daily
life.
•
•
Recognize that physical activity is
important for lifelong health and wellbeing.
Make physical activity part of daily life.
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
21
(1) Take advantage of the opportunities for
physical activity that are all around, such as
taking the stairs instead of the elevator, or
walking or biking to the mall.
How can you increase your
level of fitness? (cont’d)
(2) Plan regular sessions of exercise.
•
•
(a) Start by exercising 10 to 15 minutes at a
time and gradually work up to about 60
minutes on most days of the week.
(b) You can break your physical activity into
smaller sessions, such as three 10-minute
sessions instead of one 30-minute
session.
Plan regular exercise sessions.
Choose the right activities.
•
Aerobic exercise
•
rhythmic, nonstop, moderate to vigorous activity
•
requires a lot of oxygen
•
works heart
•
Anaerobic exercise
•
intense activity
•
requires little oxygen
•
uses short bursts of energy
Physical Activity and
Fitness
(3) Choose the right activities.
(a) Aerobic exercise is rhythmic, nonstop,
moderate to vigorous activity that
requires large amounts of oxygen and
works the heart. Examples are running,
biking, and swimming.
(b) Anaerobic exercise is intense physical
activity that requires little oxygen but
uses short bursts of energy. Sprinting and
gymnastics are examples.
Lesson One, The Benefits of Physical Activity
381
Lesson 1, Chapter 4, The Benefits
of Physical Activity
22
Chapter Four, Physical Activity and Fitness
(c) Combine both types to achieve optimum
fitness.
How is staying active a key
to fitness?
5. How is staying active a key to fitness?
•
a.
Technology has replaced many of the physical
activities that were once part of daily life.
b. People have to make a more conscious effort to
be physically active today.
c.
•
Technology replaced many physical
activities that were once part of daily
life.
Being physically active today requires
a conscious effort.
Physical Activity and
Fitness
When you compare the time you spend
watching television or sitting at the computer
with the time you spend being physically active,
are you active most of the time or inactive?
Health Skills Activity
Relaxation Exercises
Guide students in reading and
discussing the instructions for
relaxation exercises. Ask volunteers
to share what they already know
about these and similar exercises.
Also, ask students when, where, and
why people might want to use them.
Have students try the relaxation
exercises at home. During the next
class, let students meet in groups to
discuss their experiences. If your
students know how to take their
pulses, have them do so before and
after the exercises.
Lesson One, The Benefits of Physical Activity
382
Lesson 1, Chapter 4, The Benefits
of Physical Activity
23
Chapter Four, Physical Activity and Fitness
6. What are the four elements of fitness?
a.
What are the four elements
of fitness?
Heart and lung endurance
•
•
•
•
b. Muscle strength and endurance
c.
Body composition
Heart and lung endurance
Muscle strength and endurance
Body composition
Flexibility
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
24
d. Flexibility
7. How can you increase your heart and lung
endurance?
•
a.
Endurance is your ability to engage in vigorous
physical activity over time without tiring too
easily or quickly.
b. Heart and lung endurance refers to how
effectively your heart and lungs work when you
exercise and how quickly they return to normal
when you stop.
c.
•
How can you increase your
heart and lung endurance?
Heart and lung endurance—how
effectively heart and lungs work during
exercise and how quickly they return
to normal after stopping
Test on page 188: How far can you
walk in 30 minutes or jog in 20
minutes?
Physical Activity and
Fitness
To determine your heart and lung endurance,
see how far you can walk in 30 minutes or jog
in 20 minutes.
(1) Team up with a partner. Go to a track or
running area with quarter-mile markers.
Warm up with walking and gentle stretching
exercises for 5 to 10 minutes.
(2) Walk for 30 minutes or jog for 20 minutes.
Have your partner record the distance that you
cover. Cool down afterward by walking
slowly and doing gentle stretching exercises.
Lesson One, The Benefits of Physical Activity
383
Lesson 1, Chapter 4, The Benefits
of Physical Activity
25
Chapter Four, Physical Activity and Fitness
(3) Switch roles and repeat the exercise.
(4) Caution: If you have a heart or lung disease,
check with your doctor before attempting this
test.
How can you increase your
heart and lung endurance?
(cont’d)
(5) Scoring (miles): If you score within the range
given for your age and gender, your heart and
lung endurance is acceptable. If not, continue
to practice walking or jogging until you can
score in the acceptable range.
(a) Females age 12–15: walking 2–2.2 miles;
jogging 1.6–1.8 miles
• Scoring (miles): If score is within range
given for your age and gender, heart and lung
endurance is acceptable. If not, practice
walking or jogging until score is in
acceptable range.
Physical Activity and
Fitness
(b) Males age 12–15: walking 2.2–2.4 miles;
jogging 1.8–2.0 miles
12
Females
Males
Walking Jogging Walking Jogging
2– 2.2
1.6– 1.8 2.2– 2.4 1.8– 2.0
13
2– 2.2
1.6– 1.8
2.2– 2.4
1.8– 2.0
14
2– 2.2
1.6– 1.8
2.2– 2.4
1.8– 2.0
15
2– 2.2
1.6– 1.8
2.2– 2.4
1.8– 2.0
Physical Activity and
Fitness
e.
26
How can you increase your
heart and lung endurance?
(cont’d)
Age
d. The best way to build up heart and lung
endurance is through sustained moderate to
vigorous exercise lasting at least 60 minutes on
most days.
Lesson 1, Chapter 4, The Benefits
of Physical Activity
Lesson 1, Chapter 4, The Benefits
of Physical Activity
27
Examples of cardiovascular exercises, which
raise your breathing rate and heartbeat,
include
(a) Walking/jogging/running: Start off
slowly and then gradually increase your
pace. Work up to a 30-minute walk, or
alternate walking and jogging until you
can jog or run for 20 minutes.
(b) Swimming: Swimming provides a total
body workout. Gradually work up to 20
minutes of continuous swimming. Swim
at a steady pace and vary your routine by
using different strokes.
How can you increase your
heart and lung endurance?
(cont’d)
•
Get at least 60 minutes of sustained
moderate to vigorous exercise on most
days.
• Examples: walking/jogging/running,
swimming, jumping rope
Physical Activity and
Fitness
Lesson One, The Benefits of Physical Activity
384
Lesson 1, Chapter 4, The Benefits
of Physical Activity
28
Chapter Four, Physical Activity and Fitness
(c) Jumping rope: As you jump, guard your
joints against unnecessary strain by
raising your feet just high enough to
allow the rope to pass.
f.
Vary your exercise routine. Switching between
different exercises is known as cross-training.
8. How can you increase your muscle strength and
endurance?
a.
Strength is the ability of your muscles to exert a
force.
How can you increase your
muscle strength and
endurance?
•
•
b. Muscle strength measures the most weight you
can lift or the most force you can exert at one
time.
c.
Muscle strength—the most weight you
can lift or the most force you can exert
at one time
Muscle endurance—the ability of a
muscle to repeatedly exert a force over
a period of time
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
29
Muscle endurance is the ability of a muscle to
repeatedly exert a force over a prolonged
period of time.
d. To determine your abdominal muscle strength
and endurance, measure your ability to do
bent-knee curl-ups.
(1) Team up with a partner.
(2) Partner A lies on a mat with knees bent and
feet flat on the floor. Partner B holds partner
A's feet.
•
How can you increase your
muscle strength and
endurance? (cont’d)
To determine abdominal muscle
strength and endurance, take the test
on page 189 (bent-knee curl-ups).
• If you score within range given for your
age and gender, abdominal strength and
endurance are acceptable.
• If score not within range, continue to
practice until score is in acceptable range.
Physical Activity and
Fitness
(3) Partner A curls up slowly with arms crossed
over the chest and chin tucked to the chest so
that the head never touches the mat. The curlup is completed when partner A's shoulder
blades return to the testing surface.
Lesson One, The Benefits of Physical Activity
385
Lesson 1, Chapter 4, The Benefits
of Physical Activity
30
Chapter Four, Physical Activity and Fitness
(4) Partner A should do curl-ups at the rate of
about 20 per minute, stopping when he or she
can no longer continue, or has completed 60
curl-ups.
(5) Partners A and B switch roles and repeat the
exercise.
(6) Scoring (number completed): If you score
within the range given for your age and
gender, your abdominal strength and
endurance are acceptable. If you do not score
within the range, continue to practice your
curl-ups until you can score in the acceptable
range.
(a) Females age 12: 20–35; age 13–15:
25–40
How can you increase your
muscle strength and
endurance? (cont’d)
Age
Females
Males
12
20– 35
25– 40
13
25– 40
30– 45
14
25– 40
30– 45
15
25– 40
30– 45
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
31
(b) Males age 12: 25–40; age 13–15: 30–45
e.
To determine upper body strength and
endurance, measure the time you can hang
from a bar with your chin above the bar.
(1) Team up with a partner.
(2) Partner A grasps horizontal bar with palms
facing away and raises body to position where
chin is above bar, elbows are flexed, and
chest is close to the bar. Partner B spots
Partner A and stops Partner A from swinging.
How can you increase your
muscle strength and
endurance? (cont’d)
•
To determine upper body strength and
endurance, take the test on page 189 (the
time you can hang from a bar with chin
above the bar).
• Scoring (seconds): If score is within range given
for your age and gender, upper body strength and
endurance is acceptable. If not, continue to
practice static arm hang until score is in
acceptable range.
Physical Activity and
Fitness
(3) Partner B starts stopwatch. Partner A remains
in position for as long as possible.
Lesson One, The Benefits of Physical Activity
386
Lesson 1, Chapter 4, The Benefits
of Physical Activity
32
Chapter Four, Physical Activity and Fitness
(4) Watch is stopped when Partner A's chin
touches bar, head tilts backward, or chin falls
below level of bar.
(5) Partners A and B switch roles and repeat the
exercise.
(6) Scoring (seconds): If you score within the
range given for your age and gender, your
upper body strength and endurance is
acceptable. If you do not score within the
range, continue to practice your static arm
hang until you can score in the acceptable
range.
(a) Females age 12–15: 7–14 seconds
How can you increase your
muscle strength and
endurance? (cont’d)
Age
Females
Males
12
7– 14
7– 14
13
7– 14
12– 20
14
7– 14
12– 20
15
7– 14
12– 20
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
33
(b) Males age 12: 7–14 seconds; age 13–15:
12–20 seconds
f.
Three basic strengthening exercises are
(1) Push-ups to strengthen muscles in your arms
and chest: Lie facedown on the floor. Bend
your arms and place your palms flat on the
floor beneath your shoulders. Straighten your
arms, pushing your entire body upward, and
then lower your body to the floor. Repeat.
How can you increase your
muscle strength and
endurance? (cont’d)
• Three basic strengthening exercises
• Push-ups
• Curl-ups
• Step-ups
• Weight training builds muscle strength.
Physical Activity and
Fitness
(2) Curl-ups to strengthen abdominal muscles:
Lie on your back with your knees bent and
your heels on the floor. Cross your arms over
your chest. Curl your body forward so that
both shoulder blades come off the floor.
Uncurl and repeat.
Lesson One, The Benefits of Physical Activity
387
Lesson 1, Chapter 4, The Benefits
of Physical Activity
34
Chapter Four, Physical Activity and Fitness
(3) Step-ups to strengthen your leg muscles: Step
up onto a step with your left foot and then
bring your right foot up. Step down with your
left foot and bring the right foot down.
Repeat, alternating between feet.
g.
Weight training is a good way to build muscle
strength. Lift light weights multiple times
following instructions from an expert.
9. How can you improve your body composition?
How can you improve your
body composition?
a.
Body composition is the ratio of body fat to lean
body tissue, such as bone, muscle, and fluid.
•
•
•
b. Body composition is measured with the skinfold
test. This involves pinching a fold of skin on
your upper arm and calf. The folds are
measured with a skinfold caliper, and the two
numbers are added together.
c.
This number tells you if you are carrying too
much body fat. If so, eating nutritious low-fat
foods and participating in regular physical
activity can help you maintain a healthy body
composition.
Body composition—ratio of body fat to
lean body tissue
It is measured by pinching fold of skin
on upper arm and calf.
Folds are measured with a caliper, and
the two numbers are added together.
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
35
How can you improve your
body composition? (cont’d)
•
•
This number tells if you are carrying
too much body fat.
Healthy eating and regular physical
activity help maintain a healthy body
composition.
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
36
10. How can you increase your flexibility?
a.
Flexibility is the ability of your body's joints to
move easily through a full range of motion.
b. To determine your flexibility, warm up with
some light-and-easy stretches. Move slowly and
smoothly. Don't strain your muscles.
How can you increase your
flexibility?
• Flexibility—ability of body's joints to
move easily through full range of
motion
• Flexibility test on page 191
• Warm up.
• Move slowly and smoothly.
• Don’t strain muscles.
• See accompanying slide for scoring.
Physical Activity and
Fitness
Lesson One, The Benefits of Physical Activity
388
Lesson 1, Chapter 4, The Benefits
of Physical Activity
37
Chapter Four, Physical Activity and Fitness
(1) Remove your shoes and sit down in front of a
12-inch high box. There should be a ruler on
top with the "zero" end against the edge
nearest you. Extend both legs and feet flat
against box. Your arms should extend over
the ruler with one hand on top of the other.
(2) Reach forward with hands along the ruler four
times. Hold the position of the fourth reach
for at least one second.
(3) Record the number of inches your fingers
reach on the ruler.
(4) Scoring for males and females
How can you increase your
flexibility? (cont’d)
Females
(a) Can reach beyond toes at least 1 inch:
acceptable flexibility
(b) Cannot reach toes: low flexibility
c.
You can increase your flexibility through
regular stretching, bending, and twisting
exercises. Move slowly and gently, and improve
the flexibility of different muscle groups
gradually.
Rating
Can reach
Can reach
Acceptable
beyond toes at beyond toes at flexibility
least 1 inch
least 1 inch
Cannot reach
toes
Cannot reach
toes
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
•
Low flexibility
38
How can you increase your
flexibility? (cont’d)
Increase flexibility through regular
stretching, bending, and twisting
exercises.
• Move slowly and gently.
• Improve flexibility of different muscle
groups gradually.
Physical Activity and
Fitness
Lesson One, The Benefits of Physical Activity
389
Males
Lesson 1, Chapter 4, The Benefits
of Physical Activity
39
Chapter Four, Physical Activity and Fitness
Hands-On Health
Your Target Pulse Rate
Teaching the Activity
•
With students, read and
discuss the activity introduction and
directions. Help students practice
taking their own pulses accurately.
•
Have students work together
to determine their target pulse rate
ranges.
•
Have students record their
pulse rates during exercise.
•
After two weeks, have
students discuss their responses to
the In Conclusion questions.
Assessment
Check students' pulse records for
completeness.
11. What do you need to know to set fitness goals?
a.
Which activities will best help you reach your
fitness goals?
•
•
•
•
•
b. How do you do certain exercises?
c.
What do you need to know to
set fitness goals?
Activities that will help you reach
fitness goals
How certain exercises are done
Who can help you get started
What equipment to use
Exercise safety
Physical Activity and
Fitness
Who can best help you get started?
d. What equipment should you use?
e.
How can you exercise safely?
Lesson One, The Benefits of Physical Activity
390
Lesson 1, Chapter 4, The Benefits
of Physical Activity
40
Chapter Four, Physical Activity and Fitness
f.
Different activities can be rated to show their
benefits.
(1) Handball: high flexibility, high muscle
strength and endurance, high heart and lung
endurance
(2) Swimming: high flexibility, medium muscle
strength and endurance, high heart and lung
endurance
What do you need to know to
set fitness goals? (cont’d)
• Rating Different Activities
• Ratings in chart show benefits of activities done for
30 minutes or more.
Exercise
Flexibility
Muscle Strength
and Endurance
Heart and Lung
Endurance
Handball
High
High
High
Swimming
High
Medium
High
Jogging
Medium
High
High
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
41
(3) Jogging: medium flexibility, high muscle
strength and endurance, high heart and lung
endurance
(4) Bicycling: medium flexibility, high muscle
strength and endurance, high heart and lung
endurance
(5) Tennis: high flexibility, medium muscle
strength and endurance, medium heart and
lung endurance
What do you need to know to
set fitness goals? (cont’d)
Exercise
Flexibility
Muscle Strength
and Endurance
Heart and Lung
Endurance
Bicycling
Medium
High
High
Tennis
High
Medium
Medium
Brisk walking
Medium
High
High
Slow walking
Low
Medium
Medium
Softball
Medium
Low
Low
Weight training
Low
High
Low
Physical Activity and
Fitness
(6) Brisk walking: medium flexibility, high
muscle strength and endurance, high heart and
lung endurance
(7) Slow walking: low flexibility, medium
muscle strength and endurance, medium heart
and lung endurance
(8) Softball: medium flexibility, low muscle
strength and endurance, low heart and lung
endurance
(9) Weight training: low flexibility, high muscle
strength and endurance, low heart and lung
endurance
Lesson One, The Benefits of Physical Activity
391
Lesson 1, Chapter 4, The Benefits
of Physical Activity
42
Chapter Four, Physical Activity and Fitness
12. What can you do every day to be active?
a.
Daily activity: Look for opportunities to be
active every day. Take the stairs instead of the
elevator. Bike to a friend's home. Walk to the
store.
b. Aerobic exercise: Aim to do at least 60 minutes
of moderate to vigorous physical activity most
days of the week. Swim laps. Join the track
team.
c.
• Daily life activities (climbing stairs)
• Aerobic exercise
• Sports, recreation, leisure activities
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
43
Sports, recreation, leisure activities: Spend half
an hour or more several times a week
participating in activities that are fun and get
your blood moving. Play soccer. Hike a
mountain trail.
What is an activity plan?
13. What is an activity plan?
a.
What can you do every day to
be active?
•
An activity plan is a written plan that will keep
you on track and help you exercise consistently.
(1) Write down all scheduled physical activities
or exercise sessions, such as gym team
practices or dance classes.
(2) Pencil in a variety of other physical activities
and exercises.
(3) Try to balance your schedule so that every
day contains some activities but no single day
is overloaded. Include some choices. See the
sample weekly activity plan in the slide.
•
An activity plan is a written plan that
helps you keep on track and exercise
consistently.
See next slide for sample activity plan.
Physical Activity and
Fitness
44
What is an activity plan?
(cont’d)
Physical Activity and
Fitness
Lesson One, The Benefits of Physical Activity
392
Lesson 1, Chapter 4, The Benefits
of Physical Activity
Lesson 1, Chapter 4, The Benefits
of Physical Activity
45
Chapter Four, Physical Activity and Fitness
14. What are the three stages of an exercise workout?
What are the three stages of
an exercise workout?
a.
The warm-up is a period of low to moderate
exercise to prepare your body for more
vigorous activity.
(1) The warm-up should last about 10 minutes.
•
Warm-up—low to moderate exercise to
prepare body for more vigorous
activity; should last about 10 minutes
• Heartbeat gradually increases, body
temperature rises.
• Blood flow to muscles increases, making
them more flexible and less prone to injury.
• Begin with gentle aerobic activities.
Physical Activity and
Fitness
(2) Your heartbeat gradually increases, and your
body temperature starts to rise.
(3) Increased blood flow to your muscles makes
them more flexible and less prone to injury.
(4) Begin a warm-up with gentle aerobic
activities, such as a fast walk, followed by
stretching exercises.
(a) Calf stretch: Stand near a wall, and lean
toward it with your palms flat against the
surface. Bend one leg, and keep the other
leg extended. While keeping the heel of
the extended leg on the ground, move
your hips forward until you feel a stretch
in the calf muscle.
(b) Shoulder stretch: Lean against a wall for
support. Keep your arms straight while
moving your upper body downward.
Keep your feet under your hips and your
knees slightly bent.
(5) Another way to warm up is to do the actual
movements of your planned activity but at a
slow and easy pace.
Lesson One, The Benefits of Physical Activity
393
Lesson 1, Chapter 4, The Benefits
of Physical Activity
46
Chapter Four, Physical Activity and Fitness
b. The workout itself should start at a comfortable
level of physical activity and build up
gradually. Some guidelines for starting and
increasing your working program include
(1) Frequency: Gradually increase the number of
times you exercise per week. Start by
exercising two or three times the first week
and work your way up to exercising daily.
•
What are the three stages of
an exercise workout?
(cont’d)
Workout should start at comfortable level
and build up gradually.
• Guidelines for starting and increasing
workout program include
• Frequency
• Intensity
• Duration
• Order
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
47
(2) Intensity: This refers to the difficulty of your
physical activity or exercise session. Intensity
is measured by heartbeat rate. You can
increase intensity by speeding up or working
harder.
(3) Duration: Limit your workout sessions to
about 10 to 15 minutes at first. Gradually
increase the time until you're exercising for
about 30 to 45 minutes each session.
(4) Order: Perform aerobic exercises before
anaerobic ones. Your muscles will work more
smoothly after aerobic activity.
c.
The cool-down is a period of low-to-moderate
exercise to prepare your body to end a workout
session.
What are the three stages of
an exercise workout?
(cont’d)
•
(1) The cool-down returns blood circulation and
body temperature to normal.
(2) Continue the movements of your workout
activity, but at a slower, easier pace.
Cool-down—low to moderate exercise to
prepare body to end workout session
• Returns blood circulation and body temperature
to normal.
• Continue movements of workout activity but at
easier pace.
• Should last about 10 minutes, including gentle
stretching exercises.
Physical Activity and
Fitness
Lesson One, The Benefits of Physical Activity
394
Lesson 1, Chapter 4, The Benefits
of Physical Activity
48
Chapter Four, Physical Activity and Fitness
(3) A cool-down should last about 10 minutes
and should include gentle stretching
exercises.
15. How can you check your fitness progress?
a.
Keep an exercise log or journal. Making
performance notes after each workout will help
you keep track of exercise sessions.
How can you check your
fitness progress?
•
•
•
•
•
b. After four to eight weeks, you should observe
some improvement in your overall fitness.
Keep an exercise log or journal.
Improvement in overall fitness should be
observed after four to eight weeks.
If no significant change after eight weeks,
evaluate situation.
Another measure of fitness is resting
heartbeat rate.
Once you reach fitness goals, consider
setting new goals.
Physical Activity and
Fitness
(1) Depending on the exercises you have been
doing, you should feel stronger, have more
endurance, or have greater flexibility.
(2) You may also find that you feel better overall,
look fitter, and have more energy.
c.
If you see no significant change after eight
weeks, you need to evaluate the situation.
(1) Have you been exercising regularly?
(2) Do you need to modify your fitness goals?
d. Another measure of fitness is your resting
heartbeat rate, the number of times per minute
your heart beats when your body is at rest.
(1) The average heartbeat rate ranges from 72 to
84 beats per minute.
Lesson One, The Benefits of Physical Activity
395
Lesson 1, Chapter 4, The Benefits
of Physical Activity
49
Chapter Four, Physical Activity and Fitness
(2) A resting heartbeat rate less than 72 is
generally associated with physical fitness.
e.
Once you reach your fitness goals, consider
setting new goals for yourself.
16. How can you choose the right activity?
a.
•
Individual sports are physical activities that
you can do on your own or with a friend.
How can you choose the
right activity?
Individual sports
Physical activities you do on your own or
with friend
• Examples: biking, running, walking,
swimming, golf, and skating
• Individual sports more flexible than team
sports
• Disadvantage: finding time and motivation
•
(1) Examples include biking, running, swimming,
golf, and skating.
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
50
(2) Individual sports allow for more flexibility
than team sports. You can do them whenever
you want and for as long as you want.
(3) One possible disadvantage is that you have to
find the time and the motivation to participate
in the activity.
b. Team sports are organized physical activities
with specific rules, in which groups of people
play together against other groups.
How can you choose the
right activity? (cont’d)
•
(1) Examples include baseball, soccer, basketball,
volleyball, and football.
(2) Dual sports require only two to four players
and include tennis and racquetball.
Team sports
Organized physical activities with specific
rules
• Groups of people play together against
other groups
•
Physical Activity and
Fitness
Lesson One, The Benefits of Physical Activity
396
Lesson 1, Chapter 4, The Benefits
of Physical Activity
51
Chapter Four, Physical Activity and Fitness
(3) Team sports are offered by school, city or
town recreation departments, community
centers, teen clubs and organizations, sports
and fitness centers, and church and synagogue
youth programs.
(4) Team sports provide
How can you choose the
right activity? (cont’d)
•
(a) The excitement of competition
•
•
•
(b) The companionship and support of your
teammates and coaches
•
Team sports provide
Excitement of competition
Support of teammates and coaches
Opportunity to develop communication
and social skills
Disadvantage: having a set schedule of
practices and games
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
52
(c) The opportunity to develop
communication and social skills, such as
cooperation, compromise, and good
sportsmanship
(5) One disadvantage for some teens is having a
set schedule of practices and games. Family
circumstances may prevent them from
committing themselves to a team.
17. What is sports conditioning?
What is sports conditioning?
•
a.
Sports conditioning is regular physical activity
or exercise to strengthen and condition muscles
for a particular sport.
b. An important part of sports conditioning is
eating a balanced, nutritious diet.
•
Sports conditioning—regular physical
activity or exercise to strengthen and
condition muscles for a particular
sport
Eat a balanced, nutritious diet,
including enough water to avoid
dehydration
Physical Activity and
Fitness
(1) Eat a variety of food and a limited amount of
fat.
Lesson One, The Benefits of Physical Activity
397
Lesson 1, Chapter 4, The Benefits
of Physical Activity
53
Chapter Four, Physical Activity and Fitness
(2) Get enough carbohydrates. Your body needs
extra energy to play sports. Fruits, vegetables,
pasta, and whole-grain breads provide
carbohydrates, an excellent energy source.
(3) Get enough vitamins and minerals. Calcium,
potassium, fiber, magnesium, and vitamin E
are essential to a balanced diet and to sports
conditioning.
(4) Don't eat too much protein. Athletes do not
need extra protein to build muscle tissue.
Exercise and training are the only ways to
develop your muscles.
(5) Drink water! Consume fluid regularly during
the activity and drink several glasses of water
after you're done playing sports. Avoid
dehydration, which is excessive water loss
from the body that can lead to dizziness,
muscle cramps, and heatstroke.
18. How can you avoid injury while exercising or
participating in sports?
a.
How can you avoid injury
while exercising or
participating in sports?
•
Practice safe behavior.
(1) Exercise where and when it's safe. A soft,
even surface is easier on your legs, knees, and
feet than a hard or uneven surface. Exercise
with another person and avoid deserted
places. Exercise in the mornings or evenings
when it is cooler. Wear sunscreen outdoors.
•
•
•
•
•
Practice safe behavior.
Exercise where and when it's safe.
Warm up and cool down.
Practice your sport regularly.
Learn proper techniques and rules of game.
Control emotions.
Physical Activity and
Fitness
(2) Always warm up and cool down.
Lesson One, The Benefits of Physical Activity
398
Lesson 1, Chapter 4, The Benefits
of Physical Activity
54
Chapter Four, Physical Activity and Fitness
(3) Practice your sport regularly. Team practices
help you maintain your physical fitness levels
and help you and your teammates learn to
work together effectively and safely.
(4) Learn the proper techniques and rules of the
game.
(5) Keep your emotions under control. Anger and
frustration can lead to unsafe or unwise
actions. Stay calm and relaxed.
b. Use safe equipment.
(1) Wear loose-fitting or stretchable clothes as
appropriate.
(2) If you exercise outdoors, make yourself
visible. Wear light-colored and reflective
clothing so you'll be visible to drivers.
How can you avoid injury
while exercising or
participating in sports?
(cont’d)
•
•
•
•
•
•
Use safe equipment.
Wear appropriate clothing.
Make yourself visible outdoors.
In cold weather, dress in layers.
Wear protective equipment as required.
Choose shoes carefully.
Physical Activity and
Fitness
(3) When exercising in cold weather, dress in
layers.
(4) Wear protective equipment as required.
(5) Choose shoes carefully. Shoes should fit
properly, feel comfortable, provide adequate
support, and be suitable for the activity you
have chosen.
Lesson One, The Benefits of Physical Activity
399
Lesson 1, Chapter 4, The Benefits
of Physical Activity
55
Chapter Four, Physical Activity and Fitness
c.
Know your limits.
(1) Listen to your body. Mild breathlessness or
tired muscles are normal sensations. Pain is
not. If pain persists, see a doctor.
(2) Stop if you get injured or feel ill. Consult a
coach, fitness instructor, or doctor.
How can you avoid injury
while exercising or
participating in sports?
(cont’d)
•
•
•
•
Know your limits.
Listen to your body.
Stop if injured or feeling ill.
Use the R.I.C.E. formula.
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
56
(3) Use the R.I.C.E. formula. If you have a minor
sports injury, follow the Rest, Ice,
Compression, Elevation formula.
19. What are the harmful effects of performanceenhancing drugs?
a.
Anabolic steroids are drugs that cause muscle
tissue to develop at an abnormally fast rate.
b. Side effects that users may experience include
What are the harmful effects
of performance-enhancing
drugs?
•
Anabolic steroids—drugs that cause
muscle tissue to develop at abnormally
fast rate
• Side effects include
• Liver and brain cancers
• Weakening of tendons
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
57
(1) Liver and brain cancers
(2) Weakening of tendons, leading to joint or
tendon injuries
(3) Cardiovascular damage and high blood
pressure, raising the risk of heart attack
(4) Mental and emotional effects, such as anxiety,
severe mood swings, uncontrolled rage, and
delusions
What are the harmful effects
of performance-enhancing
drugs? (cont’d)
•
•
•
•
Cardiovascular damage and high blood
pressure
Mental and emotional effects
Severe acne, trembling, bone damage
Facial hair growth in females and breast
development in males
Physical Activity and
Fitness
Lesson One, The Benefits of Physical Activity
400
Lesson 1, Chapter 4, The Benefits
of Physical Activity
58
Chapter Four, Physical Activity and Fitness
(5) Severe acne
(6) Trembling
(7) Bone damage
(8) Facial hair growth in females and breast
development in males
REVIEW
¾ Physical activity refers to any kind of movement
that uses up energy; exercise is an organized session
of physical activity; physical fitness is the ability to
handle the physical demands of everyday life
without becoming overly tired.
¾ An active lifestyle provides mental/emotional,
physical, and social benefits.
¾ Physical activity burns calories that would
¾
¾
¾
¾
otherwise be stored in the body as fat and could lead
to weight gain.
Making physical activity a part of your daily life
will increase your level of fitness.
Aerobic exercise is continuous movement that
requires large amounts of oxygen and exercises the
heart.
Anaerobic exercise uses little oxygen but requires
short bursts of energy.
Technological advances have led to a more
sedentary lifestyle. It takes a conscious effort to be
physically active each day.
Lesson review
• Physical activity is movement that uses
up energy.
• Exercise is an organized session of
physical activity.
• Physical fitness is ability to handle
everyday physical demands without
becoming overly tired.
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
59
Lesson review (cont’d)
• An active lifestyle has mental/emotional,
physical, and social benefits.
• Physical activity burns calories that
would otherwise be stored as fat and
could lead to weight gain.
• Daily physical activity increases fitness
levels.
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
60
Lesson review (cont’d)
• Aerobic exercise is continuous
movement that requires a lot of oxygen
and exercises the heart.
• Anaerobic exercise uses little oxygen
but requires short bursts of energy.
• Technological advances have led to
more sedentary lifestyle.
Physical Activity and
Fitness
Lesson One, The Benefits of Physical Activity
401
Lesson 1, Chapter 4, The Benefits
of Physical Activity
61
Chapter Four, Physical Activity and Fitness
¾ The four elements of fitness are heart and lung
endurance, muscle strength and endurance, body
composition, and flexibility.
¾ The best way to build up heart and lung endurance
is through sustained moderate to vigorous exercise
lasting at least 60 minutes on most days.
¾ Three exercises that build muscle strength and
endurance are push-ups, curl-ups, and step-ups.
¾ Improving body composition involves reduces the
amount of fat in your body by eating low-fat foods
and participating in regular physical activity.
¾ Flexibility can be increased through regular
stretching, bending, and twisting exercises.
¾ Setting fitness goals involves knowing the best
activities to do, who can help get you started, what
equipment you need, and how you can exercise
safely.
¾ To be active every day, look for opportunities such
as taking stairs instead of elevators and engaging in
aerobic exercise and sports, recreation, or leisure
activities.
¾ An activity plan is a written plan that will keep you
on track and help you exercise consistently.
¾ The three stages of an exercise workout are the
warm-up, the workout itself, and the cool-down.
Lesson review (cont’d)
• Four elements of fitness are heart and lung
endurance, muscle strength and endurance,
body composition, and flexibility.
• Best way to build heart and lung endurance is
sustained moderate to vigorous exercise
lasting at least 60 minutes most days.
• Push-ups, curl-ups, and step-ups build
muscle strength and endurance.
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
62
Lesson review (cont’d)
• To improve body composition, reduce body
fat by eating low-fat foods and participating in
regular physical activity.
• Flexibility can be increased through regular
stretching, bending, and twisting exercises.
• Setting fitness goals involves knowing the
best activities to do, who can help get you
started, what equipment you need, and how
you can exercise safely.
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
63
Lesson review (cont’d)
• Daily physical activities include taking stairs,
exercising, and other activities.
• An activity plan is a written plan that keeps
you on track and helps you exercise
consistently.
• Three stages of an exercise workout: the
warm-up, the workout, and the cool-down
Physical Activity and
Fitness
Lesson One, The Benefits of Physical Activity
402
Lesson 4, Chapter 1, The Benefits
of Physical Activity
64
Chapter Four, Physical Activity and Fitness
¾ Check your fitness progress by keeping an exercise
log or journal with performance notes made after
each workout. If you do not see significant fitness
changes after eight weeks, reevaluate your routine.
¾ Choose the right activities. Individual sports are
better for some people; team sports work better for
others.
¾ Sports conditioning is regular physical activity or
exercise to strengthen and condition muscles for a
particular sport.
¾ A balanced, nutritious diet is an important part of
sports conditioning.
¾ You can avoid injury while exercising or
participating in sports by practicing safe behaviors,
using safe equipment, and knowing your limits.
¾ Performance-enhancing drugs, such as anabolic
steroids, have harmful side effects, such as liver and
brain cancer, cardiovascular damage, mental and
emotional effects, bone damage, and facial hair in
females and breast development in males.
Lesson review (cont’d)
• Check your fitness progress by keeping an
exercise log/journal.
• Individual sports are better for some people;
team sports work better for others.
• Sports conditioning is regular physical
activity or exercise to strengthen and
condition muscles for a sport; includes
balanced, nutritious diet.
Physical Activity and
Fitness
65
Lesson review (cont’d)
• Avoid injury while exercising or playing
sports by practicing safe behaviors,
using safe equipment, and knowing
your limits.
• Performance-enhancing drugs, such as
anabolic steroids, have harmful side
effects.
Physical Activity and
Fitness
Lesson One, The Benefits of Physical Activity
403
Lesson 1, Chapter 4, The Benefits
of Physical Activity
Lesson 1, Chapter 4, The Benefits
of Physical Activity
66
Chapter Four, Physical Activity and Fitness
CONCLUSION
In this lesson, we discussed the following:
1. How do the definitions of physical activity,
exercise, and physical fitness differ?
2. What are the benefits of an active lifestyle?
3. What is the relationship between physical activity
and weight control?
4. How can you increase your level of fitness?
5. How is staying active a key to fitness?
6. What are the four elements of fitness?
7. How can you increase your heart and lung
endurance?
8. How can you increase your muscle strength and
endurance?
9. How can you improve your body composition?
10. How can you increase your flexibility?
11. What do you need to know to set fitness goals?
12. What can you do every day to be active?
13. What is an activity plan?
14. What are the three stages of an exercise workout?
15. How can you check your fitness progress?
16. How can you choose the right activity?
17. What is sports conditioning?
18. How can you avoid injury while exercising or
participating in sports?
19. What are the harmful effects of performanceenhancing drugs?
Summary
•
•
•
How do the definitions of physical
activity, exercise, and physical fitness
differ?
What are the benefits of an active
lifestyle?
What is the relationship between
physical activity and weight control?
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
67
Summary (cont’d)
•
•
•
•
•
How can you increase your level of fitness?
How is staying active a key to fitness?
What are the four elements of fitness?
How can you increase your heart and lung
endurance?
How can you increase your muscle strength
and endurance?
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
68
Summary (cont’d)
•
•
•
•
•
•
How can you improve your body
composition?
How can you increase your flexibility?
What do you need to know to set fitness
goals?
What can you do every day to be active?
What is an activity plan?
What are the three stages of an exercise
workout?
Physical Activity and
Fitness
Lesson 1, Chapter 4, The Benefits
of Physical Activity
69
Summary (cont’d)
•
•
•
•
•
How can you check your fitness progress?
How can you choose the right activity?
What is sports conditioning?
How can you avoid injury while exercising
or participating in sports?
What are the harmful effects of
performance-enhancing drugs?
Physical Activity and
Fitness
Lesson One, The Benefits of Physical Activity
404
Lesson 1, Chapter 4, The Benefits
of Physical Activity
70
Chapter Four, Physical Activity and Fitness
REMOTIVATION
How does your exercise and physical activity program
compare with the guidelines discussed in this lesson? What
changes, if any, do you need to make to your exercise
routine?
CLOSURE
We’ve learned about the guidelines for a successful
exercise and physical activity program. Next, we’ll learn
about the role of body image as well as guidelines for
maintaining an appropriate weight.
Next
• Done— The benefits of physical activity
• Next— Body image and weight control
Physical Activity and
Fitness
Lesson One, The Benefits of Physical Activity
405
Lesson 1, Chapter 4, The Benefits
of Physical Activity
71
Chapter Four, Physical Activity and Fitness
Checkpoints
Below are the answers to the questions at the end of Chapter 4, Lesson 1 in the student edition of
Leadership Education I: Citizenship, Character and Air Force Tradition. These end-of-lesson
questions are not assigned in the lesson plans or student workbooks. The answers are provided
here in case you want to assign any of them in your classes, for homework, or if your students
ask you about them. The answers are in the same order as the questions on pages 200–201 of the
student book.
1. Physical activity refers to any kind of movement that uses up energy. Exercise is a
specifically planned and organized session of physical activity that you can do to improve or
maintain your physical fitness. Physical fitness is the ability to handle the physical demands
of everyday life without becoming overly tired. P 184
2. Answers may vary. Students should show an understanding of what it means to be physically
fit, such as being healthy and having enough energy to do what they want to do. P 184
3. Answers may vary. Mental and emotional benefits of physical activity include reducing
stress, feeling more energetic, and increasing self-confidence. Social benefits include
meeting and interacting with new people, using abilities to work with others as a team, and
sharing goals and achievements with others. P 184, 186
4. Aerobic exercise is rhythmic, nonstop, moderate to vigorous activity that requires large
amounts of oxygen and works the heart. Anaerobic exercise is intense physical activity that
requires little oxygen but uses short bursts of energy. P 185
5. Heart and lung endurance refers to how effectively your heart and lungs work when you
exercise and how quickly they return to normal when you stop. The best way to build heart
and lung endurance is through sustained moderate to vigorous exercise lasting at least 60
minutes on most days. P 187
6. Muscle strength measures the most weight you can lift or the most force you can exert at one
time. Muscle endurance is the ability of a muscle to repeatedly exert a force over a prolonged
period of time. P 188
7. Curl-ups strengthen the abdominal muscles; step-ups strengthen the leg muscles. P 190
8. Good flexibility allows you to move, bend, turn, and stretch your body with ease. P 190
9. When preparing an activity plan, you should keep in mind that it should meet your personal
fitness goals. You should also consider your own physical abilities and limitations and set a
flexible and varied schedule of activities. P 190, 192–193
10. The three stages of an exercise workout are warming up, working out, and cooling down.
P 194–195
Lesson One, The Benefits of Physical Activity
406
Chapter Four, Physical Activity and Fitness
11. A warm-up is a period of low to moderate exercise to prepare your body for more vigorous
activity; a cool-down is a period of low to moderate exercise to prepare your body to end a
workout session. Both involve low to moderate exercise that serves as a transition from one
level of activity to another, but a warm-up begins a workout session while a cool-down ends
it. P 194–195
12. It would be unwise to skip the cool-down stage because if you do, your muscles might
tighten up and you may feel faint or dizzy. Cooling down helps return blood circulation and
body temperature to normal. P 195
13. Sports conditioning is a regular physical activity or exercise to strengthen and condition
muscles for a particular sport. P 197
14. Dehydration is excessive water loss from the body. It is dangerous because it can lead to
dizziness, muscle cramps, and heatstroke. P 198
15. Answers may vary. Examples of safe behavior in sports include warming up and cooling
down, practicing the sport regularly, and exercising where and when it is safe. P 198
16. Anabolic steroids can damage your body and destroy your athletic career. Using them can
lead to cancer; high blood pressure; mental and emotional problems; and damage to the
bones, tendons, and cardiovascular system. P 199
17. Answers may vary. Students should list their physical activities of the past week and draw
logical conclusions from them. P 190–193
18. Answers may vary. Students should show an understanding of how staying fit could help
them manage stress and how exercise has helped them manage tension or anger. P 184–186
19. The friend should be advised to exercise more vigorously. To benefit her heart and lungs, she
should raise her heartbeat during exercise to above 50 percent of its maximum rate. The
greatest benefit would come from exercising at her target pulse rate, which would be between
60 and 80 percent of the maximum rate. P 191
20. Strength, endurance, and flexibility are related because they are all elements of fitness that
complement one another. Fitness in one of these areas allows someone to do physical
activities that benefit the other two. P 187–190, 192
21. Answers may vary. Students should show an understanding of their own fitness needs and of
how they should adjust their physical activities to meet those needs. P 192–196
22. It is important to set fitness goals before starting an exercise program so that you can assess
just what activities you need to do in order to meet those goals. Setting goals will also help
keep you motivated. P 190–196
Lesson One, The Benefits of Physical Activity
407
Chapter Four, Physical Activity and Fitness
23. Answers may vary. Advice to the teammate may include preparing an activity plan and
carefully scheduling other activities around team practice. Students may remind the
teammate that regular practice is important for proper sports conditioning and for the team to
work together effectively and safely. They might also suggest looking into individual sports,
which could be more flexible and fit the teammate’s schedule better than the team practices.
P 193, 196–198
24. Carlton is risking injury, because sports equipment and shoes will not support and protect
him properly if they are much too big for him. P 198–199
Applying Health Skills
25. Answers will vary. Students should ask physically active people why they maintain an active
lifestyle; students should then compare the responses clearly with the benefits listed in Figure
4–1 of this lesson. P 184–186
26. Answers will vary. Each student’s collage should show a variety of physical activities and
have clear captions explaining the health benefits of these activities. P 184–190, 192–193
27. Answers will vary. Students should draw up a workable activity plan and discuss with
another student possible changes and improvements in each others’ plans. P 190–193
28. Answers may vary. Students should make a comprehensive list of local places where one can
join a sports team, along with details about hours and fees. P 196–197
Lesson One, The Benefits of Physical Activity
408