1.Outline 11 benefits of regular physical activity.

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What Youll Learn

• 1. Outline 11 benefits of regular physical
  activity.

2. Analyze at least ten ways to obtain a moderate
amount of physical activity. 3. Outline six
steps to design an individualized plan for
health-related fitness. 4. Analyze the four
parts of the FITT formula. 5. Design a FITT-ness
Plan to develop health-related fitness.
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Key Terms

• type II diabetes
• life expectancy
• premature death
• cardiac output
• high-density lipoproteins (HDLs)
• low-density lipoproteins (LDLs)
• blood pressure
• dynamic blood pressure

• physical fitness
• FITT formula

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Physical Activity and Health Status

• Physical activity is any bodily movement
  produced by skeletal muscles that results in
  energy expenditure.

• Regular physical activity is physical activity
  that is performed on most days of the week.
• Physical activity does not have to be strenuous
  to achieve health benefits.

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What to Know About Physical Activity and Health
Status

• There are at least 11 benefits of regular
  physical activity.

1. Reduces feelings of depression and anxiety 
Regular physical activity causes the body to
produce higher levels of chemicals that are
helpful in reducing the risk of depression.

• Norepinephrine is a chemical that helps transmit
  brain messages along certain nerves.
• Beta-endorphins are chemicals produced in the
  brain that create a feeling of well-being.

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What to Know About Physical Activity and Health
Status

• 2. Promotes psychological well-being Performing
  regular physical activity promotes psychological
  well-being due to improved appearance and
  increased self-discipline and self-respect.

3. Helps control weight Regular physical
activity increases metabolic rate, burns
calories, shrinks fat cells, and affects body
composition.

• Body composition is the percentage of fat tissue
  and lean tissue in the body.

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What to Know About Physical Activity and Health
Status

• 4. Reduces the risk of developing type II
  diabetes  People who are overweight and who are
  physically inactive have the greatest risk of
  developing type II diabetes.

• Type II diabetes is a type of diabetes in which
  either the body does not produce enough insulin,
  or the body cannot properly use the insulin
  produced.

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What to Know About Physical Activity and Health
Status

• 5. Builds and maintains healthy bones, muscles,
  and joints  Physical activity is essential for
  normal skeletal development and for maintaining
  peak bone mass as people age.

• Osteoporosis is a disease characterized by low
  bone mass and deterioration of bone tissue.
• Arthritis is a painful inflammation of the joints
  which can be reduced by moderate physical
  activity.

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What to Know About Physical Activity and Health
Status

• 6. Reduces the risk of premature death
  Participating in regular physical activity early
  in life will affect the quality of your life in
  middle and late adulthood.

• Life expectancy is the average number of years
  that people are expected to live.

• Premature death is death before a person reaches
  his or her predicted life expectancy.

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What to Know About Physical Activity and Health
Status

• 7. Helps older adults become stronger and better
  able to avoid falling  Regular physical activity
  may help prevent accidents by improving muscular
  strength, balance, and reaction time.

8. Reduces the risk of cardiovascular diseases
Regular physical activity makes the heart
stronger, controls cholesterol levels in the
body, decreases the risk of coronary thrombosis,
and improves coronary collateral circulation.
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What to Know About Physical Activity and Health
Status

• Cardiovascular disease is a disease of the heart
  and blood vessels.

• Cardiac output is the amount of blood pumped by
  the heart each minute.

• High-density lipoproteins, or HDLs, are
  substances in blood that carry cholesterol to the
  liver for breakdown and excretion.

• Low-density lipoproteins, or LDLs, are substances
  in blood that deposit cholesterol in body cells.

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What to Know About Physical Activity and Health
Status

• Coronary thrombosis is the narrowing of one of
  the coronary arteries by a blood clot, which
  causes a section of the heart muscle to die from
  lack of oxygen.

• Coronary collateral circulation is the
  development of additional arteries that can
  deliver oxygenated blood to the heart muscle.

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What to Know About Physical Activity and Health
Status

• 9. Reduces the risk of developing high blood
  pressure 

• Blood pressure is the force of blood against the
  artery walls.

• Dynamic blood pressure is the measure of changes
  in blood pressure during the day.

• A stroke is a condition caused by a blocked or
  broken blood vessel in the brain.

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What to Know About Physical Activity and Health
Status

• 10. Reduces blood pressure in people who already
  have high blood pressure 

• Regular physical activity helps people who
  already have high blood pressure maintain a
  desirable weight or lose weight if needed.
• Regular physical activity helps prevent plaque
  from collecting on artery walls, thereby
  preventing high blood pressure.

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What to Know About Physical Activity and Health
Status

• 11. Reduces the risk of developing colon cancer 

• Regular physical activity helps the movement of
  waste through the colon, which decreases the
  risk of colon cancer.

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What to Know About Physical Activity and Health
Status
Prevent and Improve Illnesses Through Regular
Physical Activity Millions of Americans suffer
from illnesses that can be prevented or improved
through regular physical activity.
About 64 percent of Americans age 20 years and
older are overweight and more than 44 million are
obese.
About 61 million people live with
cardiovascular disease including high blood
pressure, coronary heart disease, stroke, and
congestive heart failure.
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What to Know About Physical Activity and Health
Status
Prevent and Improve Illnesses Through Regular
Physical Activity Millions of Americans suffer
from illnesses that can be prevented or improved
through regular physical activity.
17 million people have diabetes.
About 950,000 people die of cardiovascular
disease each year.
About 105,500 people are newly diagnosed with
colon cancer each year.
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Healthful Physical Activities

• The same amount of activity found in a short,
  strenuous session can be obtained in longer
  sessions of moderately intense activities.

• If you already participate in moderate physical
  activity, you can benefit even more by increasing
  the time or intensity of your activity.

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Ways to Get a Moderate Amount of Physical Activity

• A moderate amount of physical activity can be
  achieved in a variety of different ways.

• You can accomplish the same results if you walk
  1.75 miles in 35 minutes, swim laps for 20
  minutes, do water aerobics for 30 minutes, or
  stair walk for 15 minutes.

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Ways to Get a Moderate Amount of Physical Activity
Achieving a Moderate Amount of Physical Activity
Dance Any kind of dancing can provide health
benefits.
Rake leaves Many people consider raking a chore,
but it can be one of the most healthful ways to
enjoy autumn weather.
Play wheelchair basketball Basketball is a
popular sport among people who have physical
disabilities.
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Physical Fitness Plans

• Physical fitness is the ability to perform
  physical activities and meet the demands of daily
  living while being energetic and alert.

• A physical fitness plan is a written plan of
  physical activities to develop each of the
  components of fitness and a schedule for doing
  them.

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What to Know About Physical Fitness Plans

• Follow these steps to develop health-related and
  skill-related fitness.

1. Design a physical fitness plan. Include the
goal or goals you want to reach and when you want
to reach them.
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What to Know About Physical Fitness Plans

• 2. Use the FITT formula.

• The FITT formula is a formula in which each
  letter represents a factor for determining how to
  obtain fitness benefits from physical activity
  F-Frequency, I-Intensity, T-Time, and T-Type.

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What to Know About Physical Fitness Plans

• 3. Include a warm-up and cooldown.

• A warm-up is 5-10 minutes of easy physical
  activity to prepare the muscles to do more work.
• A cooldown is 5-10 minutes of reduced physical
  activity to help the body return to the
  nonexercising state.
• A warm-up and a cooldown reduce the risk of
  physical activity-related injuries.

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What to Know About Physical Fitness Plans

• 4. Include aerobic exercises to develop
  cardiorespiratory endurance and a healthful
  body composition. 

• Do aerobic exercises three to five days a week at
  your target heart rate.

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What to Know About Physical Fitness Plans

• 5. Include resistance exercises to develop
  muscular strength and muscular endurance. 

• Do resistance exercises two to four days a week
  with a day of rest between workouts.

6. Include static stretching exercises to
develop flexibility. 

• To reduce the risk of injuries, perform various
  stretching exercises two to three days a week and
  also include them as part of your warm-up and
  cooldown.

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Study Guide

• 1. Match the following terms and definitions.

___ coronary thrombosis ___ stroke ___
norepinephrine ___ coronary collateralcirculatio
n ___ beta-endorphins
A. a chemical that helps transmit brain messages
along certain nerves B. chemicals produced in
the brain that create a feeling of well-being C.
the narrowing of one of the coronary arteries by
a blood clot D. the development of additional
arteries that deliver oxygenated blood to the
heart muscle E. a condition caused by a blocked
or broken blood vessel in the brain
C E A D B
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Study Guide

• 2. Identify the following statements as true or
  false.
• _______ Participating in regular physical
  activity early in life will not affect the
  quality of your life in middle and late
  adulthood.
• _______ The same amount of activity found in a
  short, strenuous session can be obtained in
  longer sessions of moderately intense
  activities.
• _______ A warm-up and a cooldown reduce the
  risk of physical activity-related injuries.

false true true
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Study Guide

• 3. Fill in the blank with the appropriate term
  from the lesson.

A. ________________ is the percentage of fat
tissue and lean tissue in the body. B. ___________
__________ is a disease of the heart and blood
vessels. C. ______________ is the ability to
perform physical activities and to meet the
demands of daily living while being energetic and
alert.
Body composition
Cardiovascular disease
Physical fitness
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End of the Lesson