Chapter 15 Staying Physically Active: A Way of Life
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Physical activity is needed for physical fitness. The kinds of activities
you do and the way you do them will help you reach different fitness goals.
To achieve good health, you can follow the Physical Activity Guidelines for
Americans. Physical activity can also help you achieve the goals of total fitness
or peak athletic performance.
Physical activity has several key benefits. It improves your appearance by
helping you develop good posture, graceful movements, and healthy weight.
It reduces the risk of several diseases, including coronary heart disease.
Physical activity can also help improve your mental outlook.
Through physical activity, you develop the five health components of
physical fitness. They are cardiorespiratory fitness, muscular endurance,
strength, flexibility, and healthy body composition. Physical activity can also
help you build six skill components that will improve your sports performance.
The skill components of physical fitness are power, agility, balance,
coordination, speed, and reaction time.
Exercise benefits heart health in several ways. It helps strengthen
the heart muscle, improves blood lipid levels, and lowers blood pressure.
Measuring your heart rate can help you see how exercise is affecting your
heart. To give your heart the best workout, try to stay within your target heart
rate zone when exercising.
There are several keys to a successful exercise program. Put your fitness
goals in writing. Choose activities you enjoy and do them at a convenient time.
Also, be sure to keep your workouts in line with your fitness level.
Each exercise session should have a warm-up, workout, and cooldown
period. The workout period should last at least 20 minutes. You will find
physical activity is a lifestyle choice with lifetime benefits.
1. What physical activity guidelines should teens follow for achieving good
health?
2. What are three ways physical activity can improve appearance?
3. What types of activities are good for building cardiorespiratory fitness?
4. Which health component of physical fitness is demonstrated by an ability
to repeatedly use muscles without tiring?
5. List four skill components of physical fitness and give an example of an
activity that would help develop each component.
6. Why does someone with a high level of cardiorespiratory fitness have a
slower heartbeat than someone who is less fit?
7. Where is heart rate usually measured?
8. What is the maximum heart rate for a 30-year-old man?
9. What percentage of the maximum heart rate is the target heart rate zone?
10. Why is an exercise program more likely to be successful if a written record
of exercise sessions is kept?
11. What are two advantages of varying the activities in an exercise program?
12. What are the three key factors involved in gaining physical fitness?
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