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An overview of lifestyle physical activity, which is the most common form of physical activity among adults and is placed at the bottom of the Physical Activity Pyramid. that lifestyle activities are easy to do and have many health benefits, including improving body systems and resisting diseases. The document also discusses the FITT formula and guidelines for participating safely in physical activity. Additionally, the text touches upon the importance of friction in physical activity and how lifestyle activity contributes to health and wellness.
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Moving Together: Safe Physical Activity Take It Home: Making Changes
Biomechanical Principles: Friction
Lifestyle Physical
Activity: Level 1 of
the Physical Activity
Pyramid
Lesson Vocabulary CDC, FITT, NASPE, PCPFS, pedometer
Ñwww.fitnessforlife.org/middleschool/
Click Student Info Ñ Topic 3.
One type of activity in the Physical Activity Pyra- mid introduced in chapter 1 is lifestyle physical activity. Can you describe what lifestyle activity is? What lifestyle activities do you perform? How do lifestyle activities benefit you? When you finish this lesson, you’ll know the answers to these questions. You’ll also know about the FITT formula and some guidelines for participating safely in physical activity.
What Is Lifestyle Physical
Activity?
In chapter 1 you were introduced to lifestyle physical activities. This type of physical activity is placed at level 1 of the Physical Activity Pyramid because it has many benefits and because it’s easy for people of all ages to perform. Among adults, it’s the most common form of physical activity.
The name “lifestyle activity” was chosen by experts to recognize the health benefits of activities of daily living. Lifestyle activities can be done by anyone. However, level 1 of the pyramid includes activities other than walking to school and working in the yard. In fact, level 1 includes all activities that are moderate—meaning equal in intensity to brisk walking—rather than those that are light or vigorous. For example, it includes moderate sports such as bowling and golf, and moderate recreational activities such as fishing. So although this book uses the term “lifestyle activity” to mean activities at level 1 of the pyramid, remember that all moderate activities are part of level 1.
What Is the FITT Formula? The letters in FITT help you remember the four parts of a formula for determining how much physi- cal activity is enough.
Moderate lifestyle activities are good for beginners and for people with limited activity choices.
Chapter 3 Lifestyle Physical Activity 27
A pedometer is a computerized device that counts ever y step you take. You place it on your belt and wear it throughout the day to measure t h e a m o u n t o f moderate activity y o u ’r e g e t t i n g. Each morning you push a button that sets the pedometer to zero, and each evening you read the number of steps on the pedometer and record it in an activity log. If your school has pedom- eters, you might be able to test one out to see how many steps you take each day. Because pedometers count all the steps you take each day, if you do both lifestyle activity and vigorous activity, you won’t know
how much of each type you performed. You may want to record more details about your activities or reset your pedometer before and after activities of differ- ent types. Different groups recommend different numbers of steps per day for students. Since being active every day is important, the President’s Council on Physi- cal Fitness and Sports (PCPFS) offers a President’s Active Lifestyle Award for people of all ages. It is meant to encourage people to be active every day by providing a way to record their activity and by offer- ing awards for those who are active over a six-week period. You can count the time you’re active, or you can count the number of steps you take each day using a pedometer. While this program was created in the United States, the step counts and amounts of time necessary to earn awards are appropriate for people in other countries as well.
Click Student Info Ñ Topic 3.
FIt Fact
If your step is as long as the av- erage 10- to 14-year-old (slightly less than a yard or a meter), you could walk from San Francisco to New York City in about 5,587, steps. It would take you about 47,811,840 steps to walk around the world at the equator.
Why Is Lifestyle Physical Activity
at the Bottom of the Pyramid?
As noted at the beginning of this chapter, one reason lifestyle activity is at the bottom of the pyramid is that it’s a very basic type of activity that most people can do. Many people with limitations that keep them from doing more vigorous activities can walk or do some other moderate physical activity that is equal to brisk walking. For example, people who rely on a wheelchair to get from place to place can navigate in their chair (wheelchair walking), as it qualifies as a lifestyle activity. Walking can be done by most people of all ages, including very old people. Other activities equal in intensity to brisk walking (such as taking the stairs rather than an elevator, doing yard work or other work around the house, or having an active occupation) count as moderate lifestyle activities. You can do these activities throughout your life.
A second reason lifestyle physical activity is at the bottom of the pyra- mid is that it provides many benefits for all people. Of course, it’s best to do all types of activity from the pyramid each week. However, if for some reason you’re limited in the types of activity you can perform, moderate activity is a good choice. For example, if you get injured, if you get sick, or if you’re away from home and have little opportunity to be active, you can do moderate lifestyle activity. It can be done anywhere and with little equipment. It’s a good starting point for beginners and for those who are getting back to exercise after an injury or illness. Because it’s a basic type of activity, it fits well at the base of the pyramid.
Chapter 3 Lifestyle Physical Activity 29
Ñwww.fitnessforlife.org/middle/1/
You might know about safety precautions, but do you follow them? Which precautions do you follow? Do you wear seatbelts every time you’re in a car? Do you also wear appropriate safety gear when in-line skating or riding your bike? Do you follow traffic safety rules when walking and biking? Do you remember to warm up before and cool down after playing sports? LaVerne and Katie decided that they wanted to be more active. They decided to meet three days a week after school to be active together. They planned to do several different activities on different days: running, in-line skat- ing, swimming, biking, and tennis. Occasionally, they planned to join some other friends to play volleyball. Before beginning, they wanted to be sure that their activities would be safe.
Being physically active is important to good health, but safety precautions are important. Consider the follow- ing factors when preparing for participation in physical activity.
Be medically ready. Before beginning a new pro- gram, especially if it is very active, you should be certain that you are medically ready. Experts have developed a questionnaire called the PAR-Q that is sometimes used to determine medical readiness. Your teacher can help you determine your medical readiness using the PAR-Q.
Warm up before and cool down after your workout. The warm-up gets your body ready for activity. It can help prevent injury and may improve your performance. The cool-down can help you recover after activity. For more on warm-ups and cool-downs, see page 6 in chapter 1. Consider the weather. If you’re active outdoors, wear sunscreen. On hot days, dress properly and drink lots of water. Take frequent breaks and stop if you get too hot or feel dizzy or sick. In cold, wet, or windy weather, wear protective clothing. If the condi- tions are bad (such as too hot and humid, or too cold and windy), postpone activity or perform it indoors.
Moving Together:
Safe Physical Activity
Click Student Info Ñ Topic 3.
E3792/Corbin/276483/Argosy/R
Wear protective gear when necessary. Activities such as biking require a helmet; in-line skating requires a helmet and hand, elbow, and kneepads. Other activities also require special equipment. Find out what the appropriate protective equipment is for each activity you are going to try and learn to use it properly. Get instruction and practice the activity to avoid accidents or falls. When you learned to ride a bike, you likely got help and practiced to prevent falls. Good instruction and practice can help you avoid injuries in activities such as in-line skating and rock climbing. Adhere to safety rules. Some activities have rules to ensure your safety. For example, swimming in certain areas is prohibited because it can be dangerous. Diving in a shallow pool is against the rules for your protection. Consider the safety of others. A fast runner may want to jog more slowly when joining a friend who is a beginner. A beginner who tries to keep up with a more advanced runner may get blisters, become sore, and not have fun. In sports and games, take steps to ensure the safety of others by playing under control and having respect for other competi- tors. Choose a safe play area. Not all playgrounds are safe. Identify safe play environments in your area.
30 Fitness for Life: Middle School
Benefits of Lifestyle
Physical Activities
Lesson Vocabulary friction
Click Student Info Ñ Topic 3.
When you do lifestyle activity, you get health and wellness benefits. Can you describe some of these benefits? What about physical fitness? Does lifestyle physical activity improve your fitness? When you finish this lesson, you’ll know the answers to these questions. You’ll also understand the importance of friction to your performance in physical activity.
Does Lifestyle Activity Improve My
Health and Wellness? Experts recommend lifestyle and other moderate physical activity for several different reasons. First, regular moderate lifestyle activity contributes to good health by improving the way some of the important body systems function. It helps keep the fat levels in the blood low, it helps blood pressure to stay at healthy levels, and it helps in maintaining a healthy body weight. Lifestyle physical activity also helps people to resist common diseases such as heart disease, diabe- tes, and cancer. These are mong the leading causes of death in our society. Although teens are less likely to develop these diseases than adults, diabetes has become more prevalent in teens in recent years, and changes in body systems that lead to deadly diseases begin early in life. Lifestyle activity can help resist these changes. Improved wellness is another benefit of moder- ate lifestyle physical activity. Having good wellness means that you can function effectively in daily
living and that you feel and look your best. Per- forming lifestyle physical activities can also provide evidence of personal accomplishment. For example, doing yard work at home helps the family, and doing yard work as a part-time job can provide income for teens. Moderate lifestyle activities don’t build high levels of physical fitness the way that activities from levels 2 and 3 of the pyramid do. However, for those who are low in fitness, especially cardiovascular fitness, lifestyle physical activities can help move a person into the healthy fitness zone. A final but very important reason for doing lifestyle physical activity is that it’s easy to perform as part of normal daily life by people of all ages and abilities. You can walk to school, work in the yard, ride your bike, and climb stairs without having special skills. Anyone can do it! People who do lifestyle activity get many benefits compared to those who are inactive. You get extra benefits if you do more activity than the recommended amount, such as vigorous physi- cal activity or additional lifestyle physical activity. However, the biggest increase in benefits comes from doing the recommended amount of lifestyle activity, which dramatically increases health and wellness benefits. These benefits come with relatively little effort because lifestyle activities are easy to do.
Click Student Info Ñ Topic 3.
Lifestyle physical activities have many health benefits. E3792/Corbin/Fig 3.09/276655/Argosy/R
32 Fitness for Life: Middle School
To produce movement, some friction often is neces- sary. For some activities, it is helpful to increase fric- tion while for others it is helpful to decrease friction. Friction is a force caused by one surface rubbing against another. The force of friction resists slipping between the two surfaces. Friction is important in physi- cal activity for two reasons: slipping and gripping. In activi- ties such as walking and run- ning, gripping is necessary to get you going, to help you change directions, and to keep you from slipping. For lifting and holding objects and for activities such as rock climbing, gripping is good and slipping is not so good. In activities such as skiing and ice-skating, slipping is good and gripping is not so good. Likewise, slipping is good when you are pushing or drag- ging objects across the floor. There are different ways to increase friction when it’s needed or to reduce friction when it’s not needed. Here are four examples:
Friction is increased when the surfaces that rub together are rough or irregular rather than smooth. Rubbing two pieces of rough sandpaper creates more friction than rubbing two pieces of regular paper. The harder you press two objects together, the more friction you create. Weight creates pressure, so sliding a heavy object along a floor is harder than sliding a light object. Applying a slippery substance to the surface of an object can decrease friction. For example, wet or greasy surfaces have less friction than dry sur- faces. Applying substances that prevent slipping can increase friction. For example, gymnasts use a chalky substance on their feet to keep them from slipping on the balance beam.
Biomechanical Principles:
Friction
You can use the information about friction to aid you in performing various activities. Rock climbers want friction in order to resist slipping movements of their hands along the rocks. They can increase friction and improve their grip by grabbing a rough rock rather than a smooth one, or by grabbing a dry rock rather than a wet one. They can get more friction and a better grip if they press their fingers against the rock more tightly. This means that improving your grip strength is important for better rock- climbing performance. Climb- ers also use special powders on their hands to increase friction. In normal daily activities, you also can benefit from knowing about friction. When trying to turn a doorknob or hold a bottle upright, you don’t want your fingers to slip. You can tighten your grip to increase the friction force. In walking or running, you need friction between your shoes and the ground so that your feet can push against the ground to move you forward or to help you turn without slipping. Running tracks often have a rough surface and shoes have a tread to increase friction and grip for running and turning. The deck of a boat should have rough surfaces to reduce your chance of slipping when the deck gets wet. In some activities, you don’t want a lot of friction. Skiers want to reduce friction between the snow and their skis so they can slide down the hill easily. The snow is smooth and wet. The skis may be waxed to reduce friction and increase sliding. Skiers also lift their feet slightly to reduce the friction between the snow and the skis when trying to turn the skis. Then they push down harder to get enough friction to be able to change direc- tions. Of course, if there is too little friction because the ski slope is packed with ice, it may be too slippery to ski safely. Even in skiing, some friction is good, particularly for changing directions and slowing down.
Click Student Info Ñ Topic 3.
E3792/Corbin/276484/Argosy/R3-alw
Using chalk to prevent slipping helps to increase your grip while climbing.
Chapter 3 Lifestyle Physical Activity 33
Does Lifestyle Activity
Improve My Fitness?
Lifestyle activity is good for increasing health and wellness, but it’s not one of the best types of activ- ity for building physical fitness. Moderate activities can help low-fit people to improve and get into the healthy fitness zone in some areas, but they’re not as good as more vigorous activities for building high-level fitness. As you’ll learn in later chapters, you’ll need to do activities from level 2 of the Physi- cal Activity Pyramid to build cardiovascular fitness, and activities from level 3 of the pyramid to build strength, muscular endurance, and flexibility. Activi- ties from the first three levels of the Physical Activity Pyramid will help you to maintain a healthy body fat level and a healthy body weight. Moderate lifestyle activities are especially good for controlling body fatness because you can do them for long periods of time without getting tired. As you learned in chap- ter 1, teens are gen- erally more active than adults. This is especially true for more vigorous activities at level 2 of the pyramid. However, it’s not true for moderate activity. Adults do more moderate activity than teens. If teens do a lot of activity from levels 2 and 3 of the pyramid, it’s OK for them to do less moderate activity. As mentioned earlier, however, doing regular moderate lifestyle activities early in life can help to develop habits that last a lifetime.
FIt Fact
Students who walk to school accu- mulate more steps per day than those who ride in a car or bus. Students who participate in after-school physical activities accumulate more steps per day than students who don’t participate.
Lesson Review How does lifestyle physical activity improve your health and wellness? How is friction important to performance in physical activity? How does lifestyle physical activity improve your physical fitness?
Moderate lifestyle activities enhance wellness by helping you feel good and enjoy life.
Chapter 3 Lifestyle Physical Activity 35
3
Chapter Review
Number your paper from 1 to 5. Read each question. After the number for the question, write a word or a phrase that best answers the question. The page number where you can find the answer is listed after the question.
Number your paper from 6 to 10. Next to each number, write the letter of the best answer.
Number your paper from 11 to 15. Follow the directions to answer each question or statement.
Unit Review
on the Web
You can find unit I review materials on the Fitness for Life: Middle School Web site.
Click Student Info Ñ Topic 3.
a. refers to different kinds of activity b. force caused by two surfaces rubbing together c. a kind of lifestyle physical activity d. activity equal in intensity to brisk walking e. an indicator of how hard an activity is
Why does this book sometimes use FITT and other times use FIT? Get the answer and ask your own questions at the Fitness for Life: Middle School Web site.
Click Student Info Ñ Topic 3.
36 Fitness for Life: Middle School
