Health- Physical Activity and Physical Fitness

Physical Activity

Any movement that requires your large muscle groups to work

Teens should spend…

60 minutes or more each day doing some form of physical activity

Physical activity is good for:

Your body, your mind, and your social interactions

Cardiovascular System

Heart and blood vessels get the most benefits from regular physical activity

Weight Maintenance

A healthy weight can reduce your risk for developing diseases such as diabetes, heart disease, and certain cancers.

Bone Strength

Physical activity makes bones stronger and denser

Balance and Coordination

Physical Activity Improves your balance and coordination, which may, in turn, improve your athletic ability.

Psychological & Social Benefits of exercise

During continuous exercise, your brain releases endorphins

Endorphins

Chemicals that block pain messages from reaching your brain cells.

vPeople who exercise regularly are likely to be…

More self-confident and focused, and have reduced stress levels.

Physical Fitness

You have the energy and strength to participate in a variety of activities. 

5 Components of Fitness

* Cardiorespiratory endurance
* Muscular Strength
* Muscular Endurance
* Flexibility
* Body Composition

2 Types of Exercise

Aerobic + Anaerobic 

Aerobic: (Marathon)

* Long Term exercise 


* Raises Heart Rate; Biking, Rowing, Swimming, Running
* Raises Oxygen

Anaerobic: (Sprint) 

* Shorter Length


* Doesn’t use Oxygen-> Uses stored Oxygen (In Muscles) 
* Strengthening 

__3 Subtypes of Anaerobic Exercise:__ 

* Isometric: “Little to no Movement” (Hold) → Plank, Wall-Sit, Bridge, Flexed Arm Hang


* Isotonic: “Little more Movement” → Push Up, Squat, Chin/Pull up
* Isokinetic: “Full, constant movement __with equipment”__ → Leg Press, Pull down etc. (Useful in Physical Therapy) 

FITT Formula: Frequency, Intensity, time and type **≠** HITT: High Intensity Interval Training 

* Frequency, How often you exercise


* Intensity, How hard you exercise (targeting heart rate) 
* Time, How long you exercise for 
* Type, What kinds of exercise you choose, cross training

Examples of Workout Charts

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Overtraining

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Exercising too intensely for far too long without rest, could lead to “overuse injuries” 

Signs of Overtraining

* Fatigue during exercise 


* Nausea
* Vomiting
* Loss of Appetite
* Irritability

Sprains

Tearing of Ligaments (Bone-to-Bone) 

Strains

Tearing Tendons (Muscle-to-Bone)

Dislocation

Joining forced out of normal position

Sprain (Common Locations)

Ankle, Wrist, Fingers/Toes, Elbow

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Strain (Common Locations)

Back

All Muscles\* 

Knee

Hamstrings

Dislocations (Common Locations)

Shoulder

Hip

Fingers/Toes

Ankles, Collarbone, Elbow

__Anabolic Steroids__

Artificial testosterone hormone

Testosterone

More Prevalent in men

Testosterone is involved in muscle development

Steroids can affect the body in many different ways

* Alter Appearance


* Increase risk of cancer
* Damage organs 
* Acne and hair loss

Effects of Anabolic Steroids in Men

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Enlarged Breasts, Infertility, low testosterone production from testes

Effects of Anabolic Steroids in Women

Facial Hair Growth, Deepening of Voice

Concussions- Traumatic Brain Injury

An injury to the brain that results in temporary loss of normal brain function

Caused when the head and brain move rapidly back and forth after a hit to the body or head

The brain may bounce around or twist in the skull- causing chemical changes 

May also stretch/damage brain cells

How concussions happen:

Sports injury from contact sport, bumping your head when you fall, being violently shaken, or car accident

Symptoms of Concussions

Confusion

Nausea

Blurry vision

Sensitivity to light 

Diagnosis & Treatment of Concussions

Neurological Examination- 

Vision, hearing, strength/sensation, balance and coordination, reflexes

Cognitive testing- For memory, concentration, ability to recall

Ct Scans and Observations

Best treatment for concussions

Rest, limiting activities, especially in front of a computer, shorter school/work days, light physical activity

CTE- Results from repeated concussions 

* Chronic traumatic encephalopathy, associated with repeated blows to the head.


* Associated with the development of Alzheimer’s and dementia
* People may not get symptoms for years later
* Definitive diagnosis can only be made after death with an autopsy
* No treatment or cure