Unit 6 personal health

1
Unit 6 personal health physical activity

• By.
• Laquana L
• SeQuoia S
• Carlos R

2
Lesson 30
3
Eye Examination

• Ophthalmologists and optometrists perform eye
  examinations.
• An ophthalmologist is a physician who specializes
  in medical and surgical care and treatment of the
  eyes.
• Ophthalmologists can diagnose and treat eye
  conditions, test vision, perform surgery, and
  prescribe corrective lenses.

4
Eye Examinations (cont.)

• An optometrist is an eye-care professional who is
  specially trained in a school of optometry.
• Optometrists can test vision and prescribe
  corrective lenses.
• During an eye examination, an eye-care
  professional reviews your health history and
  examines your eyes for refractive errors, color
  blindness, lazy eye, crossed eyes, eye
  coordination, depth perception, eye disease, and
  general eye health.

5
Visual Acuity

• Sharpness of vision is called visual acuity.
  Refractive errors may interfere with visual
  acuity.
• A refractive error is a variation in the shape of
  the eye that affects the way images are focused
  on the retina and blurs vision.
• The retina is the inner lining
• of the eye.

6
Refractive Errors

• Refractive errors include myopia, hyperopia,
  astigmatism, and presbyopia.
• With Myopia, or nearsightedness, distant objects
  appear blurred and close objects appear clear.
• The nearsighted eye is longer than average and
  images are focused in front of the retina.

7
Astigmatism

• With astigmatism the irregularly shaped cornea
  causes blurred vision. The cornea is the
  transparent front part of the eyes outer shell.
  Astigmatism affects both distant and close
  vision. You can have astigmatism and either
  myopia or hyperopia.

8
Presbyopia

• Presbyopia is age-related and is caused by
  weakening of eye muscles and hardening of the
  cornea. Older adults experience blurred vision of
  close objects.

9
Correcting Visual Acuity

• Refractive errors may be corrected with
  eye-glasses or contact lenses. Both help the eye
  focus images on the retina so that visual acuity
  is restored. People with presbyopia may wear
  bifocals.
• Bifocals are lenses that correct for both close
  and distant vision.

10
Glasses

• Eyeglasses usually are made of plastic or non
  breakable glass.
• A protective coating may be added to prevent
  glare and protect the eyes from ultraviolet
  radiation.
• Contact lenses can be hard or soft and are worn
  directly on the cornea.
• It is important to clean and store the lenses
  correctly to prevent eye infection.

11
Eye surgery.
types of eye surgerys

• Radial Keratotomy
• Photo Refractive Keratectomy Keratomileusis
  (Lasik.)
• Laser surgery

12
Eye Conditions

• Conjunctivitis inflammation
• of the eye membranes. (pink eye.)
• Glaucoma when pressure of the fluid in the eye
  is high and may damage the optic nerve.
• Cataract clouding of the lens of the eye that
  obstructs vision.
• Macular Degeneration incurable eye disease. Its
  caused bye the deterioration of the central
  portion of the retina.

13
Ear Examinations

• Audiologist
• Otolaryngologist
• Audiometer machine used to measure the range of
  the sounds a person hears.
• Tympanogram measure of the vibrations of the
  ear drum and air pressure in the Eustachian tube.
• Eustachian tube connects the middle ear and the
  back of the nose.

14
Teeth cleaning

• Dental Plaque- is an invisible, sticky film of
  bacteria on teeth.
• Dental sealant- a thin, plastic coating painted
  on the chewing surfaces of the back teeth to
  prevent tooth decay
• Malocclusion- the abnormal fitting of teeth when
  the jaws are closed
• Dental veneer- is a thin shell of ceramic
  material used to cover teeth

15
Dental continued

• Periodontal disease- is a disease of the gums and
  other tissues supporting the teeth.
• Gingivitis- is a condition in which the gums are
  red, swollen, tender, and bleed easily
• Fluoride- is a mineral that strengthens the
  enamel of teeth.

16
Article

• http//www.eyetopics.com/
• This website talks about eye care, vision help.
  It tells you about conditions and problems you
  may have with your eyes. Also, you can ask a
  question, and receive an answer.

17
Quiz

• Question 2

• Question 1

• _____is a physician who specializes in medical
  and surgical care and treatment of the eyes.
• A Anthropologist
• B Optometrists
• C Ophthalmologists
• D Doctor

• During an eye examina- tion, an eye-care
  professional examines your eyes for all the
  following EXCEPT,
• A lazy eye
• B hearing issues
• C refractive errors
• D depth perception

18

• Question 3

• Question 4

• Which of the following does refractive errors
  interfere with
• A Myopia
• B refractive acuity
• C astigmatism
• D presbyopia

• What is the inner lining of the eye ?
• A retina
• B pupil
• C eye ball
• D the vein

19

• Question 5

• Question 6

• What causes blurred vision?
• A sleeping too
• B smoking
• C starring for a long time
• D irregularly shaped cornea

• What is presbyopia caused by ?
• A eye getting stuck
• B thanking too long
• C opening a closing your eye to fast
• D weakening of eye muscles and hardening of the
  cornea

20

• Question 7

• Questions 8

• Which of the following is NOT types of eye
  surgery?
• A laser eye
• B Radical keratotomy
• C laser botanic
• D Photo Refractive Keratectomy Keratomileusis
  (Lasik).

• ___ are protective
• coating may be added to
• prevent glare and protect
• the eyes from ultraviolet
• radiation.
• A glasses
• B Bifocals
• C pupil
• D none of the above

21

• Question 9

• Question 10

• Which of the following
• ISNT a eye condition?
• A cataracts
• B gingivitis
• C glaucoma
• D Macular degeneration

• ____ is the abnormal fitting of teeth when the
  jaws are closed
• A fluoride
• B Dental veneer
• C Malocclusion
• D dental plaque

22
Lesson 31
23
Grooming

• Keeping the body clean and having a neat
  appearance is grooming. Good grooming practices
  also improve the state of your social health.
  When you have a neat appearance, people will
  find you more attractive.

24
Skin/Nail Care

• Foot odor is caused by bacteria. To prevent it,
  wash your feet well and dry them, as well as
  wearing clean socks. Dermatologists are
  physicians who specialize in skin care.

25
Acne

• Acne is a skin disorder in which pores are
  plugged with sebum, or oil, dead skin cells, and
  bacteria. One type of acne is a comedone.
• Open comedones are commonly known as blackheads,
  while closed are known as white heads.
• Hormones, excess sebum, and bacteria cause acne,
  but food, beverages, and dirt do not cause acne.

26
Skin/Nail Care

• To prevent it, wash your feet well and dry them,
  as well as wearing clean socks.
• Dermatologists are physicians who specialize in
  skin care.

27
Treating Acne

• Wash your face daily with a clean washcloth and
  rinse well. Keep hair out of your face. If you
  wear makeup, choose water-based cosmetics and
  take it off every night before bed.
• Do not squeeze, pop, or scratch at acne, as it
  caused the bacteria to spread.

28
What To Know About Caring for Hair

• Shampoo-Is a mild detergent for the hair.
• Conditioner-Is a product that coats hair, helps
  detangle hair, and gives hair a smooth and shiny
  appearance
• Dandruff-Is a condition in which dead skin is
  shed from the scalp, producing white flakes
• Styling gel-Is a jellylike substance that gives
  hair body and keeps it in place
• Insects that live and lay eggs in human hair are
  called lice.

29
Removing hair

• Razor-Is a a device with sharp blades used to
  shave hair off at the skins surface
• Shaving Cream-Is a Foam placed on hair to make
  shaving easier
• Depilatories-Are chemicals that dissolve hair at
  the skins surface.
• Waxing-Is the use of hot wax to pull hairs out.
• Laser hair removal-Is the use of a laser to
  damage hair follicles

30
Caring For Different Types of Hair

• You inherit your hair type from your parents,
  Scientists have identified three basic types of
  hair-Asian, African, and Caucasian. These threes
  types of hair look different. Each type also
  responds differently to hair treatments and to
  elements such as heat and humidity.

31
Tweezers

• Tweezing- Or plucking is the use of metal forceps
  to manually pull hairs out.
• Electrolysis-Is the use of electricity to damage
  hair follicles.

32
Body odor

• Body odor occurs when perspiration combines with
  bacteria. Regular bathing and use of an
  antiperspirant or deodorant help prevent body
  odor. An antiperspirant reduces the amount of
  perspiration. A deodorant reduces the amount of
  bacteria.

33
Smelly Feet

• Foot odor is caused by bacteria. To prevent foot
  odor, wash your feet regularly with soap and
  scrub toenails with a nail brush. Dry your feet
  well and wear clean socks.

34
Skin

• Clean your skin thoroughly before going to bed,
  so your skin can breathe freely at night. Eat a
  well-balanced diet, with all food groups
  represented. Drink plenty of water to help flush
  toxins out of your body.

35
Quiz

• Question 1

• Question 2

• What is a dermatologist ?
• A a doctor
• B somebody who has bumps
• C a physician who specialize in skin care
• D a type of dance

• Good grooming practices also improve the state of
  your _____ ____ .
• A social health
• B appearance
• C personal health
• D being you

36

• Question 3

• Question 4

• What is blackheads commonly know as ?
• A scars
• B zits
• C open comedone
• D bumps

• What is foot odor caused by ?
• A dirt
• B bacteria
• C personal hygiene
• D none of the above

37

• Question 5

• Question 6

• What are insects that live lay eggs in human
  hair called ?
• A particles
• B dandruff
• C flies
• D lice

• Which is NOT a way to remove hair ?
• A Depilatories
• B with a razor
• C waxing nothing
• D laser hair removal

38

• Question 7

• Question 8

• Who do you inherit your hair type from ?
• A parents
• B ancestors
• C strangers
• D from whatever your parents were thanking

• ____is the use of metal forceps to manually pull
  hairs out.
• A wiping it off
• B pulling
• C tweezing
• D cutting

39

• Question 9

• Question 10

• ___reduces the amount of perspiration
• A excising
• B sweat
• C deodorant
• D antiperspirant

• Drink plenty of ____to help flush toxins out of
  your body.
• A juice
• B soda
• C water
• D caffeine

40
Lesson 32
41
The Sleep Cycle

• A state of deep
• relaxation in
• which there is
• little movement or consciousness is called sleep.

42
Rapid Eye Movement Sleep

• It is the period of sleep characterized by rapid
  eye movements behind closed eyelids.

43
Non-rapid Eye Movement Sleep

• It is the period of sleep in which the eyes are
  relaxed. NREM sleep can range from very light to
  very deep sleep.

44
What To Know About the Sleep Cycle

• Sleep is an active state in which the brain
  continues to process information and the body
  continues to undergo changes.
• There are certain states of sleep that you go
  through during the night.

45
Sleeping Stages

• 1. Is a transition between being awake and
  asleep.
• 2. In the second stage of sleep you begin REM
  sleep. It takes about a hour to get to your
  deepest sleep.

46
Rest Sleep

• Rest sleep are essential to good health.
• You need adequate rest, sleep or your ability
  to concentrate will be affected.
• Your immune system becomes weakened when you
  dont get enough sleep.
• Become more accident prone
• Essential to growth
• Sleep is needed to restore your
• physical, emotional, mental energy.

47
Your biological time clock?

• Your body was programmed by your biological
  clock to feel sleepy during the night time hours
  be active during the daytime hours
• Example people traveling in different time zones
  lag because they do not maintain regular
  sleep/wake schedule

48
What to know?

• The amount of rest sleep needed varies from
  person to person according to a persons level of
  physical activity usually decreases with age
• Feeling rested energetic during the day is a
  good sign that you had enough sleep

49
Sleeping tips

• Get out of bed if you cant sleep
• Engage in activities nightly rituals that
  encourage sleep

• Establish a sleep time
• Avoid napping to long
• Create a comfortable place to sleep
• Avoid substances that can interrupt your sleep
• Watch what you eat before you go to bed

50
What is. . .

• Insomnia is the prolonged inability to fall
  asleep, or get back to sleep once a person is
  awakened during the night
• Sleep apnea a disorder of brief interruptions
  of breathing during sleep
• Restless leg syndrome (RLS)- a sleep disorder in
  which there are unpleasant sensations in the legs
  and feet and an urge to move them for relief
• Narcolepsy- a disability condition in which a
  person experiences sleep attacks at
  inappropriate and various times of the day

51
Sleeping Disorders

• According to the National Institute of Health, at
  least 40 million Americans suffer from
  long-lasting sleep disorders. Approximately 20
  million Americans suffer from occasional sleeping
  disorders.
• There are more than 70 types of sleep disorders.

52
Quiz

• Question 2

• Question 1

• What is sleep ?
• A state of deep relax-
• ation in which there is little movement or
  consciousness
• B when the body shut downs
• C laying down
• D closing your eyes

• ___ is an active state in which the brain
  continues to process information and the body
  continues to undergo changes.
• A breathing
• B exercising
• C nap
• D sleep

53

• Question 3

• Question 4

• Your body was programmed to feel sleepy during
  the ___ hours be active during the ___hours
• A day time, night time
• B night time, morning time
• C midday, night time
• D none of the above

• What is NOT a affect of rest sleep ?
• A ability too concentrate
• B immune system becomes weakened
• C feeling sick
• D accident prone

54

• Question 5

• Question 6

• The amount of sleep varies from person to person
  because ?
• A They body shuts down when it wants to
• B a persons level of physical activity
  usually decreases with age
• C just because
• D the body do what it wants too when it wants

• What is sleep anemia ?
• A a disorder of brief interruptions of breathing
  during sleep
• B sleep too long
• C cant go to sleep
• D sleep w/ no interriptions

55

• Question 7

• Question 8

• ____is a disability condition in which a person
  experiences sleep attacks at inappropriate and
  various times of the day
• A biotitic
• B strokes
• C sleep anemia
• D Narcolepsy

• ____is the period of sleep in which the eyes are
  relaxed. NREM sleep can range from very light to
  very deep sleep.
• A rapid eye movement
• B sleeping
• C non-rapid eye movement
• D rest

56

• Question 10

• Question 9

• How many Americans suffer from occasional
  sleeping disorders ?
• A 5 million
• B 20 million
• C 25 million
• D 50 million

• how many different types of sleeping disorders
  are there ?
• A 70
• B 50
• C 10
• D 12

57
Lesson 33
58
Cardiovascular Disease

• Cardiovascular disease is the number one
  killer of men and women in the United States.
  Physically inactive people are twice as likely to
  develop coronary heart disease as regularly
  active people. People who are overweight and who
  are physically inactive have the greatest risk of
  developing type II diabetes.

59
What to know about Physical Activity

• Builds and maintains healthy bones, muscles, and
  joints.
• Reduces the risk of premature death.
• Helps older adults become stronger and better
  able to avoid falling.
• Reduces the risk of cardiovascular diseases.
• Reduces the risk of developing high blood
  pressure.
• Reduces blood pressure in people who already have
  high blood pressure.
• Reduces the risk of developing colon cancer.

60

• About 64 percent of Americans age 20 years and
  older are overweight and more than 44 million are
  obese.
• 17 million people have diabetes.
• About 105,500 people are newly diagnosed with
  colon cancer each year.
• About 61 million people live with cardiovascular
  disease including high blood pressure, coronary
  heart disease, stroke, and congestive heart
  failure.
• About 950,000 people die of cardiovascular
  disease each year.

61
Participating in Physical Activity

• Health Goals for this lesson
• To participate in regular physical activity
• To follow a physical fitness plan
• Any bodily movement produced by skeletal muscles
  that results in energy expenditure is physical
  activity.
• Physical activity has several emotional and
  physical benefits. A fitness plan will help
  motivate and guide you in your physical activity.

62
Physical Activity and Health Status

• Physical activity thats performed on most days
  of the week is called regular physical activity.
• People that are inactive can improve their health
  and well-being by becoming even moderately active
  on a regular basis.
• It doesnt have to be strenuous to achieve
  health benefits

63
What to Know About Physical Activity and Health
Status

• There are at least 11 benefits of regular
  physical activity (these pages only include the
  first 4).
• Physical activity
• 1. reduces feeling of depression and anxiety
• 2. promotes psychological well-being
• 3. helps control weight
• 4. reduces the risk of developing type II
  diabetes

64
Physical Activity Reduces the Feelings of
Depression and Anxiety

• Regular physical activity improves circulation to
  the brain, causing a person to be more alert.
• physical activity causes the body to produce more
  Norepinephrine and Beta-endorphins.
• Nor epinephrine is the chemical that helps
  transmit brain messages along certain nerves.
• Beta-endorphins are chemicals produced in the
  brain that create a feeling of well-being.

65
Physical Activity helps control Weight

• Inactivity is a major factor contributing to
  overweight and obesity. Regular physical activity
  increases metabolic rate, burns calories, and
  shrinks fat cells.
• Also it helps regulate the hypothalamus in the
  brain causing increased appetite.
• Regular physical activity affects Body
  composition, which is the percentage of fat
  tissue and lean tissue in the body.

66
Physical Activity reduces the risk of developing
type II diabetes.

• Type II diabetes is a disease in which the body
  does not produce enough insulin, or the body can
  not properly use the insulin produced .
• Regular physical activity reduces the risk of
  developing type II diabetes.

67
Ways to get a moderate amount of Physical
activity.

• You can do many things to get a moderate amount
  of physical activity.
• You can jump rope, ride a bike, or shovel snow
  for 15 minutes. You can also play football or
  basketball for 30-40 minutes.
• You can basically do any kind of physical
  activity or work such as washing windows or
  floors.

68
Quiz

• Question 1

• Question 2

• What is the number one killer of men women in
  the united states
• A heart attacks
• B aids
• C cardiovascular disease
• D man vs. man

• Which of the following doesnt physical activity
  reduce the risk of ?
• A colon cancer
• B cardiovascular disease
• C high blood pressure
• D heart attacks

69

• Question 3

• Question 4

• About what percent of Americans are 20 yrs old or
  older are overweight ?
• A 50
• B 22
• C 64
• D 12

• About how many people are diagnosed with colon
  cancer each year ?
• A 105,500
• B 200,400
• C 55,000
• D 1 million

70

• Question 5

• Question 6

• Physical activity thats performed on most days
  of the week is called
• A sometime activity
• B regular physical activity
• C playing around
• D lazy

• Physical activity causes the body too ?
• A get in shape
• B stop breathing
• C get tired
• D Norepinephrine and Beta-endorphins

71

• Question 8

• Question 7

• Regular physical activity increases everything
  EXCEPT ?
• A metabolic rate
• B breathing
• C shrink fat cells
• D burn calories

• What is the percentage of fat tissue and lean
  tissue in the body ?
• A body fat
• B body mass
• C body composition
• D none of the above

72

• Question 9

• Question 10

• ___is a disease in which the body does not
  produce enough insulin, or the body can not
  properly use the insulin produced
• A type II diabetes
• B cancer
• C colon cancer
• D diabetes

• What are ways to moderate physical activity
  EXCEPT ?
• A dancing
• B walking
• C playing sports
• D sitting watching tv

73
Lesson 34/35
74
Skill Related Fitness

• Skill related fitness- is the capacity to perform
  well in sports and physical activities.
• Fitness skills- skills that can be used in sports
  and physical activities.

75
Agility

• Agility is the ability to rapidly change the
  position of the body.
• You need agility to be able to play sports like
  tennis.

76
Balance

• Balance- is the ability to keep from falling when
  a person is in a still position or moving.
• You need balance if you ski, ride a bike or in
  line skate.

77
What precaution should I take if I work out in
cold weather

• The freezing of body parts, often the tissues of
  the extremities is frostbites.
• Hypothermia is a reduction in the body
  temperature so that it is lower than normal.

78
What precaution should I take if I work out in
hot weather.

• Heat cramps are painful muscle spasms in the legs
  and arms due to excessive fluid loss through
  sweating.
• Heat exhaustion is extreme tiredness due to the
  bodys inability to regulate its temperature.

79

• Cold temperature-related illnesses
• Conditions such abuser frostbite or
  hypothermia, that result from exposures to low
  temperatures .
• Heat-related illnesses
• Conditions, such abuser heat-stroke or heat
  exhaustion, that result from exposure to higher
  than normal temperatures.

80
Coordination

• Coordination is the ability to use the senses
  together with body parts during movement.

• The use of the hands together with the eyes
  during movement is hand eye coordination. Volley
  Ball improves hand eye coordination.

81
Reaction Time

• Reaction time is the time it takes a person o
  move after he or she hears, sees, feels, or
  touches a stimulus.
• The less time that passes the quicker your
  reaction time.
• If you are in a race, the time it takes you to
  begin running after the signal to go goes off, is
  your reaction time.

82
Speed Power

• Speed- is the ability to move quickly.
• Power- is the ability to combine strength and
  speed.
• If you are playing baseball power is required to
  throw a fast ball.

83
Using Life Skills

• One- Mile walk/run- this test checks cardio
  respiratory endurance.
• The shuttle run test measures speed.
• The V-sit reach test checks flexibility.
• The Pull-Ups test determines muscular strength
  and endurance.
• The Curl Ups Test determines abdominal strength.

84
What to know About a Guide to Lifetime Sports
and Physical activities

• Lifetime sports and physical activities are
  sports and physical activities in which a person
  can participate throughout his or her life.
• Participating in a variety of lifetime sports and
  physical activities an help you improve different
  areas of physical fitness and different fitness
  skills.

85
The FITT Formula

• The FITT formula is a formula in which each
  letter represents a factor for determining how to
  obtain fitness benefits from physical activity.
• Frequency
• Intensity
• Time
• Type

86
Lifetime Sports

• Lifetime Sports and physical activities are
  sports and physical activities in which a person
  can participate throughout his or her life.

87
Basketball

• You burn 400-800 calories per hour when playing.
• Improves cardio respiratory endurance and
  muscular endurance.
• Improves agility, balance, and coordination.
• Injuries include sprained ankles, Sprained knees,
  and eye injuries.

88
Cross-Country Skiing

• You burn between 500 and 700 calories per hour.
• Helps improve cardio respiratory and muscular
  endurance while improving fitness, balance,
  power, coordination, and reaction time.
• Injuries include hypothermia, frostbite, pulled
  muscles, sprains, fractures, broken bones, and
  dislocations.

89
Golf

• Playing golf you can either walk the holes or
  ride in a golf cart.
• Walking the holes improves cardio respiratory
  endurance.
• You burn 200-350 calories when you walk 18 holes
  of golf.
• Hitting a golf ball improves balance,
  coordination, power, and muscular endurance.

90
Mountain Biking

• Peddling during mountain biking can improve
  muscular endurance, muscular strength, and cardio
  respiratory endurance.
• Balance, coordination, and reaction time are
  improved.
• It requires great balance, swift reactions, and
  quick recovery time.

91
Martial Arts

• Requires psychological, physical, and emotional
  preparations.
• Improves physical fitness, cardio respiratory
  endurance, and fitness skills.
• Injuries include shoulder, elbow, and wrist
  injuries.
• Improves reaction time, coordination, and
  agility.

92
Rock Climbing and Wall Climbing

• Improves muscular strength and muscular
  endurance.
• Requires agility, coordination, and reaction
  time.
• Burn about 600-950 calories per hour.

93
In-Line Skating

• Injuries caused by loss of balance, irregular
  surface, collisions, and running into thing.
• Burn 300-600 calories per hour.
• Improves muscular strength, agility, balance,
  coordination, power, and muscular endurance.

94
What to know about lifetime sports

• Lifetime sports require little equipment. The
  following lifetime sports are swimming, running,
  jogging and walking. Each of these sports require
  little to no equipment at all.

95
Swimming

• The only equipment you need for swimming Is a
  bathing suit and a towel. The various swimming
  styles, called strokes, require different levels
  of health-related fitness and different fitness
  skills. Depending on speed and which stroke they
  use, swimmers can burn 275-500 calories per hour.
  The most common swimming injuries are tendonitis
  and pulled muscles that result from overuse of
  muscles.

96
Walking

• To make your walks more challenging, carry small
  hand weights. Walking provides a moderate cardio
  respiratory workout. When walking briskly, you
  burn 150-350 calories per hour, depending on the
  intensity of your walk. When walking you should
  carry a water bottle to prevent from dehydration
  and or heat exhaustion.

97

• shoes are the most important piece of equipment.
  They improve cardio respiratory endurance and
  also help reduce body fat and cholesterol levels.
  When you run you burn between 650 and 1280
  calories per hour. Jogging at a moderate pace,
  you burn between 500 and 700 calories per hour.
  Watch out for injuries such as pulled muscles,
  tendonitis and shin splints that result from
  overuse of muscles. When running and jogging you
  should carry a water bottle to prevent from
  dehydration and or heat exhaustion.

Running
jogging
and
98
Article

• Why Warm Up?
• Warming up prior to any physical activity does a
  number of beneficial things, but primarily its
  main purpose is to prepare the body and mind for
  more strenuous activity. One of the ways it
  achieves this is by helping to increase the
  body's core temperature, while also increasing
  the body's muscle temperature. By increasing
  muscle temperature you're helping to make the
  muscles loose, supple and pliable.

http//www.thestretchinghandbook.com/archives/warm
-up.phpwhy 05/15/2008
99
Exercising Safely

• However, you do need to know about physical
  activity-related injuries and illnesses.
• This lesson discusses how to prevent, recognize,
  and treat physical activity-related injuries and
  illnesses
• Physical activity stresses and strains the
  muscles and joints and may result in some muscle
  soreness or minor aches after you exercise.
• This discomfort is temporary and not a sign of
  injury of illness.

100
Principle of cooling down

• A workout should end with 5-10 minutes of reduced
  exercise to help heart rate, breathing rate,
  temperature, and circulation return to normal.

101
Principle of overload

• A workout must include exercise beyond what is
  usually done to gain additional fitness benefits.

102
Principle of progression

• Amount and intensity of exercise in a workout
  must be increased gradually.

103
Principle of fitness reversibility

• Fitness benefits are lost when training stops.

104
Principle Specificity

• A workout should include a specific type of
  exercise to gain the desired fitness benefits.

105
Training zone

• Range of overload required to gain fitness
  benefits.

106
Air Quality Index (AQI)

• Air quality measure based on levels of five
  different pollutants.

107
What to Know About Sports Injuries

• Practice precautions to prevent the spread of
  blood-borne pathogens and wear protective
  clothing and select equipment carefully.
• Wear appropriate footwear. Wear an athletic cup
  or supporter when appropriate. Wear an athletic
  bra when appropriate.

• What are guidelines I can follow to prevent
  physical activity-related injuries?
• Have a medical exam.
• Participate in physical activities and sports
  with appropriate adult supervision and obtain
  appropriate instruction.

108
The RICE treatment

• A technique for treating musculoskeletal injuries
  that involves rest, ice, compression, and
  elevation is the RICE treatment.

109
What are 10 Physical Activity-Related Injuries I
Can Avoid?

• 6. Microtrauma- an injury that is not recognized
  as a person continues to work out
• 7. Bruise- is a discoloration of the skin caused
  by bleeding under the skin is a bruise
• 8. Muscle Cramp- is the sudden tightening of a
  muscle signaled by sharp pains
• 9. Muscle Strain- is the overstretching of a
  muscle
• 10. Shin Splint- an overuse injury that results
  in pain in the front and sides of the lower leg

1. Side Stitch- a dull, sometimes sharp pain in the
   side of the lower abdomen
2. Sprain- the partial of complete tearing of a
   ligament
3. Stress Fracture- a hairline break form repetitive
   jarring of a bone
4. Tendonitis- is the inflammation of a tendon
5. Overuse Injury- is an injury that occurs from
   repeated use or excessive overload is an overuse
   injury

110
What to Know About Muscular Strength Muscular
Endurance

• The maximum amount of force a muscle can produce
  in a single effort is called Muscular Strength.
• The ability of the muscle to continue to perform
  without fatigue is called Muscular Endurance.
• Muscular strength and endurance help you perform
  everyday tasks.
• They also help improve your body composition by
  increasing muscle mass and decreasing its fat
  tissue.

111
Developing a Conditioning Program

• Your program for muscular strength and endurance
  should include resistance exercises, which are
  exercises in which a force acts against muscles.
• To obtain resistance, you can lift free weights
  or work with weights on a weight machine. you
  build muscular strength by lifting more weight
  only a few times.
• You build muscular endurance with less resistance
  and more repetitions.

112
Developing a Conditioning Program

• Weight training is a conditioning program in
  which free weights or weight machines provide
  resistance for muscles.
• A free weight is a barbell or dumbbell.
• A weight machine is an apparatus that provides
  resistance to a muscle or group of muscles.

113
The FITT Formula

• When you are developing a conditioning program
  for muscular strength and endurance, you can
  follow the FITT formula.
• FREQUENCY,INTENSITY,TIME,TYPE
• FREQUENCY-train with weights.
• INTENSITY-keep a record of resistance reps.
• TIME-do 8-12 repetitions of each exercise
• TYPE-choose exercises using your own body.

114
Tests to Measure Muscular Strength/Endurance

• Muscular is tested by measuring the maximum
  amount of weight a person can lift at one time.
  Muscular Endurance is tested by counting the
  maximum amount of time a person can hold a
  muscular contraction or the number of repetitions
  a person can do. Pull-ups are used to measure
  both muscular strength and endurance.

115
Benefits of cool downs

• A period of five to ten minutes of reduced
  physical activity to help the body return. To a
  non-exercising state is a cool down.

116
How to maintain cardio respiratory endurance

• You will notice steady improvement for about four
  to six weeks when you begin training program.

117
Flexibility

• Flexibility helps improve quality of life. If you
  are flexible, you can bend and move easily and
  without pain. Being flexible helps prevents falls
  and helps prevent lower back pain

118
Stretching

• Static stretching is the muscle to a point
  where a pull is felt and holding the stretch for
  15-30 seconds

Ballistic stretching Is rapidly stretching the
muscle with a bouncing movement. Fitness experts
warn against ballistic stretching because it may
cause injuries
119
Quiz

• Question 1

• Question 2

• ___the capacity to perform well in sports and
  physical activities
• A talented
• B skill
• C skill- related fitness
• D athlete

• ___is the ability to rapidly change the position
  of the body.
• A agility
• B endurance
• C muscles
• D none of the above

120

• Question 3

• Question 4

• You need balance for all EXCEPT ?
• A ski
• B ride a bike
• C lay down
• D in line skate

• ____painful muscle spasms in the legs and arms
  due to excessive fluid loss through sweating.
• A heat cramps
• B body aches
• C Charlie horses
• D cold cramps

121

• Question 5

• Question 6

• ___ is the time it takes a person to move after
  he or she hears, sees, feels, or touches a
  stimulus.
• A time
• B speed
• C reaction time
• D stop go

• ___is the ability to use the senses together with
  body parts during movement.
• A agreed time
• B reaction time
• C coordination
• D determination

122

• Question 7

• Question 8

• What does FITT stand for ?
• A fitness, in, time, temperature
• B Frequency, Intensity, Time, Type
• C fast, intensity, time, type
• D family, insights, talent, time

• a reduction in the body temperature so that it
  is lower than normal is called ___ .
• A Hypothermia
• B cold
• C frostbite
• D cramps

123

• Question 9

• Question 10

• When are lifetime sports played ?
• A one year
• B once a week
• C every year through out life
• D sometimes

• Lifetime sports use __ to none equipment ?
• A little
• B a lot
• C somewhat a lot
• D much

124

• Question 11

• Question 12

• A___ technique for treating musculoskeletal
  injuries that involves rest, ice, compression,
  and elevation is the
• A stretching
• B breathing exercise
• C BODY treatment
• D RICE treatment

• Amount and intensity of exercise in a workout
  must be increased gradually.
• A principle of progression
• B Body overload
• C aching
• D spasms

125

• Question 13

• Question 14

• What is a barbell or dumbbell ?
• A free weight
• B type of nail
• C a brand
• D a ball

• The maximum amount of force a muscle can produce
  in a single effort is called
• A body weakness
• B breaking point
• C body endurance
• D Muscular Strength.

126

• Question 15

• Question 16

• __is a conditioning program in which free weights
  or weight machines provide resistance for
  muscles.
• A lifting weights
• B weight training
• C trainers helping
• D none of the above

• ___ is an injury that is not recognized as a
  person continues to work out
• A microtrauma
• B bruise
• C scares
• D pain

127

• Question 17

• Question 18

• Being ___helps prevents falls and helps prevent
  lower back pain
• A careful
• B smart
• C focused
• D flexible

• ___ Is rapidly stretching the muscle with a
  bouncing movement
• A ballistic stretching
• B static stretching
• C body moving
• D none of the above

128

• Question 19

• Question 20

• ___is an injury that occurs from repeated use or
  excessive overload is an overuse injury
• A minor injury
• B overuse injury
• C dominant injury
• D shin split

• Pull-ups are used to measure both muscular
  strength and endurance.
• A down -ups
• B push-ups
• C sit-ups
• D pull-ups

129
Answers )
130
Lesson 30
131

• Question 2

• Question 1

• _____is a physician who specializes in medical
  and surgical care and treatment of the eyes.
• A Anthropologist
• B Optometrists
• C Ophthalmologists
• D Doctor

• During an eye examina- tion, an eye-care
  professional examines your eyes for all the
  following EXCEPT,
• A lazy eye
• B hearing issues
• C refractive errors
• D depth perception

132

• Question 3

• Question 4

• Which of the following does refractive errors
  interfere with
• A Myopia
• B refractive acuity
• C astigmatism
• D presbyopia

• What is the inner lining of the eye ?
• A retina
• B pupil
• C eye ball
• D the vein

133

• Question 5

• Question 6

• What causes blurred vision?
• A sleeping too
• B smoking
• C starring for a long time
• D irregularly shaped cornea

• What is presbyopia caused by ?
• A eye getting stuck
• B thanking too long
• C opening a closing your eye to fast
• D weakening of eye muscles and hardening of the
  cornea

134

• Question 7

• Questions 8

• Which of the following is NOT types of eye
  surgery?
• A laser eye
• B Radical keratotomy
• C laser botanic
• D Photo Refractive Keratectomy Keratomileusis
  (Lasik).

• ___ are protective
• coating may be added to
• prevent glare and protect
• the eyes from ultraviolet
• radiation.
• A glasses
• B Bifocals
• C pupil
• D none of the above

135

• Question 9

• Question 10

• Which of the following
• ISNT a eye condition?
• A cataracts
• B gingivitis
• C glaucoma
• D Macular degeneration

• ____ is the abnormal fitting of teeth when the
  jaws are closed
• A fluoride
• B Dental veneer
• C Malocclusion
• D dental plaque

136
Lesson 31
137

• Question 1

• Question 2

• What is a dermatologist ?
• A a doctor
• B somebody who has bumps
• C a physician who specialize in skin care
• D a type of dance

• Good grooming practices also improve the state of
  your _____ ____ .
• A social health
• B appearance
• C personal health
• D being you

138

• Question 3

• Question 4

• What is blackheads commonly know as ?
• A scars
• B zits
• C open comedone
• D bumps

• What is foot odor caused by ?
• A dirt
• B bacteria
• C personal hygiene
• D none of the above

139

• Question 5

• Question 6

• What are insects that live lay eggs in human
  hair called ?
• A particles
• B dandruff
• C flies
• D lice

• Which is NOT a way to remove hair ?
• A Depilatories
• B with a razor
• C waxing nothing
• D laser hair removal

140

• Question 7

• Question 8

• Who do you inherit your hair type from ?
• A parents
• B ancestors
• C strangers
• D from whatever your parents were thanking

• ____is the use of metal forceps to manually pull
  hairs out.
• A wiping it off
• B pulling
• C tweezing
• D cutting

141

• Question 9

• Question 10

• ___reduces the amount of perspiration
• A excising
• B sweat
• C deodorant
• D antiperspirant

• Drink plenty of ____to help flush toxins out of
  your body.
• A juice
• B soda
• C water
• D caffeine

142
Lesson 32
143
Quiz

• Question 2

• Question 1

• What is sleep ?
• A state of deep relax-
• ation in which there is little movement or
  consciousness
• B when the body shut downs
• C laying down
• D closing your eyes

• ___ is an active state in which the brain
  continues to process information and the body
  continues to undergo changes.
• A breathing
• B exercising
• C nap
• D sleep

144

• Question 3

• Question 4

• Your body was programmed to feel sleepy during
  the ___ hours be active during the ___hours
• A day time, night time
• B night time, day time
• C midday, night time
• D none of the above

• What is NOT a affect of rest sleep ?
• A ability too concentrate
• B immune system becomes weakened
• C feeling sick
• D accident prone

145

• Question 5

• Question 6

• The amount of sleep varies from person to person
  because ?
• A They body shuts down when it wants to
• B a persons level of physical activity
  usually decreases with age
• C just because
• D the body do what it wants too when it wants

• What is sleep anemia ?
• A a disorder of brief interruptions of breathing
  during sleep
• B sleep too long
• C cant go to sleep
• D sleep w/ no interruptions

146

• Question 7

• Question 8

• ____is a disability condition in which a person
  experiences sleep attacks at inappropriate and
  various times of the day
• A biotitic
• B strokes
• C sleep anemia
• D Narcolepsy

• ____is the period of sleep in which the eyes are
  relaxed. NREM sleep can range from very light to
  very deep sleep.
• A rapid eye movement
• B sleeping
• C non-rapid eye movement
• D rest

147

• Question 10

• Question 9

• How many Americans suffer from occasional
  sleeping disorders ?
• A 5 million
• B 20 million
• C 25 million
• D 50 million

• how many different types of sleeping disorders
  are there ?
• A 70
• B 50
• C 10
• D 12

148
Lesson 33
149
Quiz

• Question 1

• Question 2

• What is the number one killer of men women in
  the united states
• A heart attacks
• B aids
• C cardiovascular disease
• D man vs. man

• Which of the following doesnt physical activity
  reduce the risk of ?
• A colon cancer
• B cardiovascular disease
• C high blood pressure
• D heart attacks

150

• Question 3

• Question 4

• About what percent of Americans are 20 yrs old or
  older are overweight ?
• A 50
• B 22
• C 64
• D 12

• About how many people are diagnosed with colon
  cancer each year ?
• A 105,500
• B 200,400
• C 55,000
• D 1 million

151

• Question 5

• Question 6

• Physical activity thats performed on most days
  of the week is called
• A sometime activity
• B regular physical activity
• C playing around
• D lazy

• Physical activity causes the body too ?
• A get in shape
• B stop breathing
• C get tired
• D Norepinephrine and Beta-endorphins

152

• Question 8

• Question 7

• Regular physical activity increases everything
  EXCEPT ?
• A metabolic rate
• B breathing
• C shrink fat cells
• D burn calories

• What is the percentage of fat tissue and lean
  tissue in the body ?
• A body fat
• B body mass
• C body composition
• D none of the above

153

• Question 9

• Question 10

• ___is a disease in which the body does not
  produce enough insulin, or the body can not
  properly use the insulin produced
• A type II diabetes
• B cancer
• C colon cancer
• D diabetes

• What are ways to moderate physical activity
  EXCEPT ?
• A dancing
• B walking
• C playing sports
• D sitting watching tv

154
Lesson 34/35
155

• Question 1

• Question 2

• ___the capacity to perform well in sports and
  physical activities
• A talented
• B skill
• C skill- related fitness
• D athlete

• ___is the ability to rapidly change the position
  of the body.
• A agility
• B endurance
• C muscles
• D none of the above

156

• Question 3

• Question 4

• You need balance for all EXCEPT ?
• A ski
• B ride a bike
• C lay down
• D in line skate

• ____painful muscle spasms in the legs and arms
  due to excessive fluid loss through sweating.
• A heat cramps
• B body aches
• C Charlie horses
• D cold cramps

157

• Question 5

• Question 6

• ___ is the time it takes a person to move after
  he or she hears, sees, feels, or touches a
  stimulus.
• A time
• B speed
• C reaction time
• D stop go

• ___is the ability to use the senses together with
  body parts during movement.
• A agreed time
• B reaction time
• C coordination
• D determination

158

• Question 7

• Question 8

• What does FITT stand for ?
• A fitness, in, time, temperature
• B Frequency, Intensity, Time, Type
• C fast, intensity, time, type
• D family, insights, talent, time

• a reduction in the body temperature so that it
  is lower than normal is called ___ .
• A Hypothermia
• B cold
• C frostbite
• D cramps

159

• Question 9

• Question 10

• When are lifetime sports played ?
• A one year
• B once a week
• C every year through out life
• D sometimes

• Lifetime sports use __ to none equipment ?
• A little
• B a lot
• C somewhat a lot
• D much

160

• Question 11

• Question 12

• A___ technique for treating musculoskeletal
  injuries that involves rest, ice, compression,
  and elevation is the
• A stretching
• B breathing exercise
• C BODY treatment
• D RICE treatment

• Amount and intensity of exercise in a workout
  must be increased gradually.
• A principle of progression
• B Body overload
• C aching
• D spasms

161

• Question 13

• Question 14

• What is a barbell or dumbbell ?
• A free weight
• B type of nail
• C a brand
• D a ball

• The maximum amount of force a muscle can produce
  in a single effort is called
• A body weakness
• B breaking point
• C body endurance
• D Muscular Strength.

162

• Question 15

• Question 16

• __is a conditioning program in which free weights
  or weight machines provide resistance for
  muscles.
• A lifting weights
• B weight training
• C trainers helping
• D none of the above

• ___ is an injury that is not recognized as a
  person continues to work out
• A microtrauma
• B bruise
• C scares
• D pain

163

• Question 17

• Question 18

• Being ___helps prevents falls and helps prevent
  lower back pain
• A careful
• B smart
• C focused
• D flexible

• ___ Is rapidly stretching the muscle with a
  bouncing movement
• A ballistic stretching
• B static stretching
• C body moving
• D none of the above

164

• Question 19

• Question 20

• ___is an injury that occurs from repeated use or
  excessive overload is an overuse injury
• A minor injury
• B overuse injury
• C dominant injury
• D shin split

• ____are used to measure both muscular strength
  and endurance.
• A down -ups
• B push-ups
• C sit-ups
• D pull-ups

165
The End )