Exercise Based Activity Lesson 4 PDF

Health – physical activity  Concepts  Scientific studies conducted over the past two decades have shown that regular physical activity provides health benefits. In the whole world geography, institutions like the American Public Health Service or the Spanish Ministr...

Health – physical activity  Concepts  Scientific studies conducted over the past two decades have shown that regular physical activity provides health benefits. In the whole world geography, institutions like the American Public Health Service or the Spanish Ministry of Health promote physical activity for all ages and especially in children and adolescents.  Concepts  Physical activity: Any kind of voluntary body movement that a person does over a given period of time: walking, dancing, stair climbing, etc.), performed by skeletal muscles that spends an additional energy than the required to maintain vital functions (breathing, circulation, etc.  Physical exercise: Physical activity that is planned, organized and repeated to improve fitness.  Concepts  Sport: Exercising governed by rules that combines physical activity and other characteristics of the person.  Health: State of complete physical, mental and social well-being and not merely the absence of disease or infirmity (WHO).  Physical Fitness: The ability to carry out daily tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy leisure-time pursuits and to meet unforeseen emergencies. A healthy fitness includes cardiorespiratory endurance, muscular strength and endurance, flexibility, etc.  Healthy physical activity  Healthy physical activity will depend on the condition and age of each person but can be defined as the physical activity of moderate intensity that is done daily for at least 30 minutes. Length depends on the intensity. We can practice mild physical activity for 60 minutes. But we must ensure a minimum of daily activity, as instance…  Taking the stairs instead of the elevator.  Walking quickly when we go to school.  Walking or biking.  Reducing downtime at the computer or TV.  Stretching.  How do I know the intensity of my physical activity?  Mild intensity (walking)  I have a feeling of warmth.  My breathing and my heart rate increase.  Moderate intensity (dancing, swimming, cycling)  The feeling of warmth increases and sweating begins.  Breathing rate and pulse increase, but still allow us to talk.  Vigorous intensity (jogging and playing sports at an advanced level)  Strong feeling of warmth.  Breath starts to short.  High pulse.  Maximum Effort (sprinting and high level sports)  Very strong feeling of warmth and intense perspiration.  Shortness of breath and very high pulse.  Benefits of physical activity Physical activity contributes to the integral development of the person.  Anatomical benefits:  PA strengthens bones and muscles.  PA helps to avoid obesity.  PA reduces the risk of cardiovascular disease, diabetes, etc.  Psychological benefits:  PA increases self-esteem.  PA provides well-being.  PA reduces stress, anxiety and sedentary lifestyle.  PA improves mood.  Social Benefits:  PA reassures autonomy and integration.  PA encourages sociability.  Practical Test For your practical test, create a 3-minute vlog showcasing the intensity of physical activity, ranging from mild to maximum effort. Make sure to demonstrate an activity that highlights different levels of intensity.  Mild intensity (walking)  I have a feeling of warmth.  My breathing and my heart rate increase.  Moderate intensity (dancing, swimming, cycling)  The feeling of warmth increases and sweating begins.  Breathing rate and pulse increase, but still allow us to talk.  Vigorous intensity (jogging and playing sports at an advanced level)  Strong feeling of warmth.  Breath starts to short.  High pulse.  Maximum Effort (sprinting and high level sports)  Very strong feeling of warmth and intense perspiration.  Shortness of breath and very high pulse.