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
Overtraining
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
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
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