10.1

Understanding Physical Activity and Fitness

• Physical activity is any action that uses energy, such as traveling between classes, swimming, biking, carrying groceries, dancing, playing sports, and lifting weights.
• Many people think exercise is the same as physical activity, but they are not exactly the same.

Benefits of Physical Activity

• Improved:
  • Mental health, mood, and ability to cope with stress
  • Academic performance and behavior
  • Strength of muscles and bones
  • Length of telomeres
  • Sleep quality
  • Immune system
  • Social interactions and support
• Decreased risk of:
  • Cancers (colon, lung, uterus, and breast)
  • Type 2 diabetes mellitus
  • Overweight and obesity
  • Cardiovascular diseases (heart attack, stroke)
  • Depression and anxiety

Lower Risk of Disease

• Regular physical activity lowers the risk of certain diseases, including cardiovascular diseases, cancer, and type 2 diabetes mellitus.
• Moderate amounts of physical activity can benefit the cardiovascular system, including a stronger heart, lower blood pressure, and lower blood cholesterol levels.

Cardiovascular System

• The cardiovascular system uses blood to carry oxygen throughout the body.
• Physical activity strengthens the heart and lungs, improving the body's ability to carry oxygen.

Better Weight Management

• Physical activity helps people reach and maintain a healthy weight by burning calories and building lean body mass.
• Regular physical activity can help prevent weight gain, muscle loss, and reduce the risk of many health problems.

Stronger Bones and Muscles

• Physical activity strengthens bones and muscles, improving joint health and reducing the risk of injury.
• Regular physical activity can improve muscle mass and strength, reducing the likelihood of falls and improving overall health.

High-Quality Sleep

• Physical activity improves sleep quality, helping people fall asleep faster, sleep more soundly, and wake up less often during the night.
• Regular physical activity can improve concentration, energy, and mental and emotional health.

Improved Mental, Emotional, and Social Health

• Physical activity has benefits for mental and emotional health, including reducing stress, anxiety, and depression.
• Physical activity can improve social health by increasing opportunities for social interaction and building stronger relationships.

Physical Fitness

• Physical fitness refers to the body's ability to perform daily activities with ease and vigor.
• There are two types of physical fitness: health-related fitness and skill-related fitness.

Health-Related Fitness

• Health-related fitness is the type of physical fitness needed to perform daily activities with ease and energy.
• Components of health-related fitness include aerobic fitness, muscular strength, muscular endurance, body composition, and flexibility.

Cardiorespiratory Fitness

• Cardiorespiratory fitness refers to the body's ability to deliver oxygen and nutrients to muscles and cells.
• Benefits of cardiorespiratory fitness include a strong heart, improved blood flow, and quick transport of oxygen and nutrients to muscles and cells.

Skill-Related Fitness

• Skill-related fitness involves the components of fitness needed to perform successfully in a particular sport or leisure activity.
• Components of skill-related fitness include speed, agility, balance, power, coordination, and reaction time.