1. Section 13.1 The Importance of Physical Activity
• Any movement that requires your large muscle
groups to work is considered physical activity.
The Benefits of Physical Activity
• Teens should spend 60 minutes or more each day
performing some form of physical activity.
• The changes that occur due to physical activity are
beneficial to your body, your mind, and your social
interactions.

2. Section 13.1 The Importance of Physical Activity
• Cardiovascular System Your heart and blood
vessels receive the most benefits from regular
physical activity.
Physical Benefits
• Weight Maintenance Staying at a healthy weight
can reduce your risk for developing diseases such as
diabetes, heart disease, and certain cancers.
• Bone Strength Your physical activities make your
bones stronger and denser.
• Balance and Coordination Physical activity
improves your balance and coordination, which may,
in turn, improve your athletic ability.

3. Section 13.1 The Importance of Physical Activity
• During continuous exercise, your brain releases
endorphins, chemicals that block pain messages
from reaching your brain cells.
Psychological Benefits
• People who exercise regularly are likely to be more
self-confident and focused, and have reduced stress
levels.

4. Section 13.1 The Importance of Physical Activity
• Exercise is also an opportunity to have fun.
Social Benefits
• Physical activity can be a way to bond with family
and friends or build new relationships.

5. Section 13.1 The Importance of Physical Activity
• Physical fitness means that you have the energy and
strength to participate in a variety of activities.
The Components of Fitness
• There are five components of fitness:
• cardiorespiratory endurance
• muscular strength
• muscular endurance
• flexibility
• body composition

6. Section 13.1 The Importance of Physical Activity
Cardiorespiratory endurance means that your heart,
blood vessels, and lungs are able to distribute
nutrients and oxygen and remove wastes efficiently
during prolonged exercise.
Cardiorespiratory Endurance
• As the heart muscles become stronger, more
blood is pumped with each beat.
• The lungs become more efficient at delivering
oxygen to the blood and removing carbon
dioxide.

7. Section 13.1 The Importance of Physical Activity
• The capacity of a muscle or a group of muscles to
produce force is called muscular strength.
Muscular Strength
• The amount of weight you can lift is one measure of
your muscular strength.

8. Section 13.1 The Importance of Physical Activity
• Muscular endurance is the ability of your muscles to
work for an extended time.
Muscular Endurance
• Developing muscular endurance requires repeated
actions over an extended period of time.

9. Section 13.1 The Importance of Physical Activity
• The ability to move a joint through its entire range of
motion is called flexibility.
Flexibility
• This means that you can bend, stretch, and twist
your body easily.
• Stretching exercises, if done correctly, can increase
flexibility and may reduce the risk of injury during
exercise.

10. Section 13.1 The Importance of Physical Activity
• Body composition is the amount
of fat tissue in your body
compared to the amount of lean
tissue, such as muscles and
bones.
Body Composition
• Having too much, or too little,
body fat can lead to health
problems.

11. Section 13.1 The Importance of Physical Activity
A Physical Activity Pyramid

12. Section 13.1 The Importance of Physical Activity

13. Section 13.1 The Importance of Physical Activity
• Physical activities can be classified as aerobic
exercise or anaerobic exercise.
Types of Physical Activity
• Strengthening and endurance activities can be
further classified as isometric exercise, isotonic
exercise, or isokinetic exercise.

14. Section 13.1 The Importance of Physical Activity
• Ongoing physical activity that raises your
breathing rate and heart rate is called aerobic
exercise (ehr OH bik).
Aerobic Exercise
• Aerobic exercises increase the amount of oxygen
that your body takes in and uses.

15. Section 13.1 The Importance of Physical Activity
• Intense physical activity that lasts for a few seconds
to a few minutes is called anaerobic exercise.
Anaerobic Exercise
• Most anaerobic exercises develop muscular
strength, muscular endurance, or flexibility.

16. Section 13.1 The Importance of Physical Activity
• Isometric exercise (eye suh MET rik) is an exercise in
which muscles contract but very little body movement
takes place.
Isometric Exercise
• If you do isometric exercises on a regular basis, the
muscles you use will become stronger.

17. Section 13.1 The Importance of Physical Activity
• Isotonic exercise (eye suh TAHN ik) involves
contracting and relaxing your muscles through
the full range of a joint’s motion.
Isotonic Exercise
• Through repetition of isotonic exercises, you can
develop muscular strength and endurance.

18. Section 13.1 The Importance of Physical Activity
• In isokinetic exercise (eye soh ki NET ik) muscles
contract at a constant rate.
Isokinetic Exercise
• These exercises are often used as therapy to
rebuild muscle strength after an injury.

19. Section 13.2 Setting Goals for Lifelong Fitness
Health Stats This graph shows the percentage of teens who participate
in vigorous physical activity on a regular basis.
How would you explain the trends in this graph?

20. Section 13.2 Setting Goals for Lifelong Fitness
• Lifelong fitness is the ability to stay healthy and fit
as you age.
Planning a Fitness Program
• To plan a successful fitness program you should
define your goals, develop your program, and
monitor your progress.

21. Section 13.2 Setting Goals for Lifelong Fitness
An important long-term goal of any fitness program
should be lifelong fitness.
Define Long-Term Goals
• Choose activities that you enjoy and can
continue as you age.
• Vary your activities from day to day.
• Combine exercise with social activities whenever
possible.

22. Section 13.2 Setting Goals for Lifelong Fitness
• In planning a fitness program, you also need to know
your more immediate, or short-term goals.
Define Short-Term Goals
• Your goals should be specific to help you measure
your progress.
• Your time frame for reaching your goals also needs
to be realistic.

23. Section 13.2 Setting Goals for Lifelong Fitness
• Develop a fitness plan by marking a calendar with
your typical weekly schedule.
Develop Your Fitness Plan
• Your Health If you have health concerns, work with
your doctor to devise an appropriate fitness plan.
• Your Budget Do the activities require special
equipment or fees?
• Where You Live What activities are appropriate
for the area where you live? Will you have to alter
your plans when the seasons change?

24. Section 13.2 Setting Goals for Lifelong Fitness

25. Section 13.2 Setting Goals for Lifelong Fitness
• FITT formula stands for frequency, intensity, time, and type.
The FITT Formula
• Frequency To become or stay physically fit, you should exercise
at least 3 to 5 times a week.
• Intensity Target heart rate is the rate at which your
cardiovascular system receives the most benefits from exercise
without working too hard.
• Time The amount of time you spend exercising affects your
level of fitness.
• Type To prevent boredom and overuse injuries, you should
practice cross-training by participating in a wide variety of
activities.

26. Section 13.2 Setting Goals for Lifelong Fitness

27. Section 13.2 Setting Goals for Lifelong Fitness
• You may find that you look better, sleep better, and
feel more alert.
Monitor Your Progress
• You might also notice that you have gained muscle
strength or lost weight.
• One good indicator of improved fitness is a drop in
your resting heart rate.

28. Section 13.2 Setting Goals for Lifelong Fitness
Monitor Your Progress
A chart, such as this one, can help you monitor your
progress.

29. Section 13.2 Setting Goals for Lifelong Fitness
• As your fitness improves, your workouts may
become too easy.
Alter Your Fitness Plan
• By slightly increasing the intensity or time of your
workout, you should continue to see positive results.
• Remember that, no matter what your fitness goals
are, you need to combine your exercise program
with healthy eating habits.

30. Section 13.2 Setting Goals for Lifelong Fitness
• The safest workouts begin with a warm-up period
and end with a cool-down period.
Phases of Exercise
• Stretching exercises should be part of both the
warm-up and cool-down periods.

31. Section 13.2 Setting Goals for Lifelong Fitness
• A warm-up is a five- to ten-minute period of mild
exercise that prepares your body for a vigorous
workout.
Warming Up and Stretching
• A warm-up should include some of the same motions
as your planned activity, but at a slower pace.
• Your warm-up should also include five to ten minutes
of stretching.
• Hold stretches for 15 seconds.

32. Section 13.2 Setting Goals for Lifelong Fitness
The Workout
• The workout is when you perform an activity at its
peak level.
• To be effective, your workout should follow the
FITT formula.

33. Section 13.2 Setting Goals for Lifelong Fitness
Slide 33 of 21
• The cool-down is a period of mild exercise, such as
walking, performed after a workout.
Cooling Down and Stretching
• Your cool-down should be at least as long as your
warm-up.
• Stretching after your cool-down loosens muscles that
may have tightened during exercise.
• Spend at least five minutes repeating the stretches
you did during your warm-up period.

34. Section 13.2 Setting Goals for Lifelong Fitness
Suggested Exercise Session

35. Section 13.2 Setting Goals for Lifelong Fitness
Suggested Exercise Session

36. Section 13.3 Physical Activity and Safety
• Most injuries can be avoided if you
Exercising Safely
• get proper medical care
• wear safety equipment
• pay attention to your surroundings and the
weather
• Proper water and food intake is also important.

37. Section 13.3 Physical Activity and Safety
• Even if you think you are perfectly healthy, it
makes good sense to get a checkup before
beginning an exercise program.
Medical Care
• You should also see your doctor whenever
you experience any injuries or pain that
doesn’t go away.

38. Section 13.3 Physical Activity and Safety
• Clothing Avoid any clothing that could cause
you to trip or get caught on equipment. Wear
light-colored, reflective clothing if you must
exercise at night.
Safety Equipment
• Footwear To protect your feet from injury, footwear
must fit properly, be in good condition, and provide
support and protection.
• Protective Gear Shoulder pads, helmets,
mouthguards, and other protective gear are
designed to prevent injuries during contact sports.

39. Section 13.3 Physical Activity and Safety

40. Section 13.3 Physical Activity and Safety
• In planning your exercise program take into account
Your Surroundings
• where you live
• where it is safe for you to exercise
• whether an area is well-lit
• If you listen to music while exercising, keep the
earphone volume low enough so that you can hear
what is happening around you.
• whether there are other people around

41. Section 13.3 Physical Activity and Safety
• Make sure your clothing is appropriate for the
weather.
Weather Considerations
• When you exercise outdoors on warm, sunny days
• wear light-colored clothing
• dress lightly
• In cold weather
• wear sunscreen
• wear gloves or mittens and a hat
• take off layers as you warm up

42. Section 13.3 Physical Activity and Safety
• You should drink about 16 ounces of water one to
two hours before you exercise.
Proper Water and Food Intake
• Replacing the water you lose in sweat will prevent
dehydration, or excessive water loss.
• Products such as sports-nutrition bars and gels also
may have the most benefits for athletes who
exercise for long periods of time.
• But nutritionists agree that fruits, vegetables, and
whole-grain products provide the best nutrients.

43. Section 13.3 Physical Activity and Safety
• Although your immediate goals are important, you also
need to think about the future.
Avoiding Harmful Substances
• To achieve and maintain lifelong fitness, you need to
avoid substances that can harm you.

44. Section 13.3 Physical Activity and Safety
• A dietary supplement is any product that contains
one or more vitamins, minerals, herbs, or other
dietary substances that may be lacking in the diet.
Dietary Supplements
• Many supplement products promise shortcuts to
greater fitness, such as increased muscle strength or
extra energy.
• Supplements do not undergo the same strict testing
as medications do.

45. Section 13.3 Physical Activity and Safety
• Anabolic steroids are artificial forms of the hormone
testosterone, a hormone that is involved in muscle
development.
Anabolic Steroids
• Steroids can
• The use of unprescribed steroids is also illegal.
• alter appearance
• damage organs
• increase the risk of cancer
• cause depression

46. Section 13.3 Physical Activity and Safety

47. Section 13.3 Physical Activity and Safety
Preventing Sports-Related Injuries
• Pushing your body too hard can lead to injury.
• An important part of achieving lifelong fitness is
avoiding overtraining and preventing injuries.

48. Section 13.3 Physical Activity and Safety
• If you exercise too intensely for too long without
allowing enough time for rest, you may be
overtraining.
Overtraining
• Signs of overtraining include
• fatigue during exercise
• nausea or vomiting
• loss of appetite
• irritability

49. Section 13.3 Physical Activity and Safety
• Using the same joints repetitively during your
workouts can lead to overuse injuries.
Sports-Related Injuries
• Two common sports-related injuries are sprains, the
tearing of ligaments, and strains, the tearing of
tendons.
• Allowing injuries to heal properly is extremely
important for lifelong fitness.