HEALTH

BENEFITS OF
PHYSICAL
ACTIVITY
Year 8 HPE
PHYSICAL
ACTIVITY
Physical activity is…..

Physical inactivity is…..

Write down a definition before starting!

Try not to use the internet!
DEFITINIONS
Physical Activity is: “any bodily movement
produced by skeletal muscles that requires energy
expenditure” (World Health Organisation, 2020)
Basically – physical activity is any movement you
do with your muscles that requires energy!!!!

Physical inactivity is therefore, a lack of physical

activity!
You should do at least 60 minutes (1 hour) of
physical activity daily
FACTS
AND
Physical activity more than 60 minutes will FIGURES
provide additional health benefits
FOR 5-17
Should include activities that strengthen YEAR
muscle and bone 3 times per week
OLD'S
More than 80% of the worlds adolescents is
(THAT’S
not physically active enough
YOU!)
WHAT DOES BEING PHYSICALLY
ACTIVE LOOK/FEEL LIKE?
How you look and how you feel can be judged in different ways:

You can get data which tells you: However, the most important thing is to feel:
-BMI
-good in your physical appearance
-calorie intake
-waist circumference -have positive personal morale
-height/weight
-maintain good food/nutrition intake
-skinfolds
 PHYSICAL
INACTIVITY
• Physical inactivity is real and getting worse over time.

• Children today have a shorter life expectancy than their parents due to physical inactivity.

• Physical inactivity costs to the health care system are about $400 million per year in Australia.

We need to be saving money for times like we are currently in, not spending it on things like physical
activity which is easy to fix with a few simple steps (literally)!
PHYSICAL
INACTIVITY
Physical inactivity can lead to:
Cardiorespiratory disease
Stroke
Diabetes
Some cancers
• This can also result in changes in
Osteoporosis social, emotional and mental
Obesity health aspects.

• What changes do you think could

occur in these areas?
INCREASED
PHYSICAL ACTIVITY
When we participate in more physical activity, great
things can happen! It can lead to:
Reduced risk of anxiety and depression
Better physical health (stronger muscles and bones to
complete daily activities)
Better emotional health (building resilience and working
towards a goal)
Better social health (able to meet with friends/family to
do exercise)
Better mental health (physical activity can clear the mind
of other things in life)
WHAT CAN I DO?
Tips and tricks to
becoming more
physically active!
 Doing any physical activity is better than doing
none. If you do none or not much, gradually
build up to the recommended amount.

WHAT
CAN YOU Be active on most, if not all, days of the week

DO? HOW
DO I Starting is the hardest step!

START?
It takes no equipment to start, just a willingness
to do something!
WAYS TO BE
PHYSICALLY
ACTIVE
We can’t be as
physically active without
sports at the moment, Walk or ride places
but there are plenty of
other things we can do:

Indoor activities (push

ups, sit ups, squats, Run at the oval
lunges, yoga, pilates)

What activities can you

Swim
think of doing at home??
 TOP 20 SPORTS AND
PHYSICAL ACTIVITIES
1. Walking Also on the list:
2. Fitness/gym 8. Bushwalking
3. Swimming 11. Yoga
4. Running/athletics 16. Pilates
5. Cycling 17. Surfing (Sport Australia, 2019)

These are all activities that can be done with little to no

equipment.
and done by yourself.
Some can even be done from the comfort of your own home!
Or adapted to work at home!
THE FULL
LIST

(Sport Australia, 2019)

 What did you expect to be at the top of
the list?

Did you think organised sports (i.e.

QUESTIO football, basketball etc.) would be at
the top? Why?
NS FOR
YOU Why do you think the sports that are
listed are the most popular?

Think about where you can do these

activities, how much it costs and the
impact on the body.
PHYSICAL ACTIVITY
AND TECHNOLOGY
 Social distancing and isolation, means that
more people are exercising on their own.

This means that you have to be very

internally motivated!

Think about the health effects of physical

activity and inactivity, learnt from a few
weeks ago!

Gyms and shops are selling/hiring gym

gear for cheap or free

There are many phone apps out there to

help you

WHAT DO WE DO IN How else do you think technology can

impact exercise?

TIMES LIKE THIS?

 HOW EASY IS
IT TO GET
STARTED?
Search the App Store on your phone and
look at some of the apps that pop up.
Answer the following:
-Name of the app
-What it costs
-What does it promote?
-Does it have positive reviews?
-After reading through it, would you use it?
Why/why not?
YOU CAN ANSWER THIS ON YOUR
PHYSICAL ACTIVITY QUESTION SHEET
AN
EXAMPLE
Name: Couch to 5k
Cost: Free
What does it promote?: a running
app to get people to run 5km non-
stop in just 8 weeks
Reviews: averages 4.8/5 stars
which suggests it is a very good
app
Would you use it?: Yes. Judging by
reviews it looks beneficial for
fitness.
ACTIVITY
Activity can be found on your Year 8 Physical Activity Sheet on
DayMap! Create your own phone app.

Think about:

What it will do?

How will it benefit people?

What age group/group in society will it target?

 BARRIERS
TO
PHYSICAL
ACTIVITY
What stops us from participating in
physical activity?
Health conditions

Weather
BARRIERS
Equipment TO
Space PHYSICAL
Variety of activities to do
ACTIVITY
Motivation
BARRIERS TO
PHYSICAL ACTIVITY
HEALTH CONDITIONS:

Some health conditions are potential barriers that can limit exercise. This
could include: asthma, heart conditions, diabetes,

These types of conditions need to be monitored, and decisions be made about

having days off of activity when feeling unwell, or choosing alternative
activities.

WEATHER CONDITIONS:

Sometimes the weather stops us from participating in activity that we would

like to! It can be too hot, it can rain or it could be stormy!

This could be overcome by thinking of alternative places to complete

physical activity, or participating in activities that are always available
regardless of weather.
BARRIERS TO
PHYSICAL ACTIVITY
EQUIPMENT:
What happens if you have no equipment?
Select activities that require minimal equipment or none at all – such as
walking, jogging, running , skipping etc.

SPACE:
How could you find some space?
Go to your local park! Clear some space in your house/room
BARRIERS TO
PHYSICAL
ACTIVITY
VARIETY OF ACTIVITIES:
Think of how to work on different
parts of the body (legs, arms, weights,
cardio etc.)
What kinds of activities could you do?
Where could you find ideas for this?
MOTIVATION:
How could you get yourself motivated
to exercise?
Plan ahead – make physical activity
part of your daily/weekly routine
BARRIERS TO PHYSICAL
ACTIVITY

You can use the

On your worksheet,
internet,
list how you can
information from
overcome these
previous weeks or
potential barriers to
have your own
physical activity.
discussions!
COMPLETING A
PHYSICAL
ACTIVITY LOG
 You don’t need to go as hard as you can in
every bit of physical activity that you do!

PHYSICAL There are 3 different intensities you can

work at when participating in exercise:
ACTIVITY - Light
INTENSITI
ES - Moderate

- Vigorous
LIGHT INTENSITY
Low intensity activities that should not cause
any fatigue, simply about moving your body!
Examples:
-walking slowly
-sitting using computer
-standing light work (cooking, washing dishes)
-playing an instrument
(Harvard School of Public Health 2020)
 MODERATE
INTENSITY
Moderate intensity activities, still working at a
manageable level
Examples:
-brisk walking
-light cycling
-tennis doubles
-cleaning heavy (washing windows, mopping)
-mowing lawn
(Harvard School of Public Health 2020)
VIGOROUS
INTENSITY
High intensity work, should not be
able to hold a conversation with others
Examples:
-running
-fast cycling
-game of sport
-carrying heavy loads
-hiking
(Harvard School of Public Health 2020)
 You should be completing physical activities at
a variety of intensities to ensure you don’t burn
out!
Depending on the intensities of the activities
you participate in, your body will recover at
different rates. It’s important to give yourself
time to rest when your body needs it!

Create a pattern from day to day, to make sure

you are focus on different intensities. For
example:
Monday/Thursday- light
PHYSICAL Tuesday/Friday- moderate
ACTIVITY Wednesday/Saturday- vigorous

INTENSITIES
 YOU SHOULD NOW HAVE SOME
KNOWLEDGE ABOUT PHYSICAL
ACTIVITY IN THE FOLLOWING
AREAS:

WHAT YOU What is physical activity? What is

NOW KNOW physical inactivity?
How long should activity go for?
Different ways to be active
Barriers to exercise
Intensities
 Part 1:
Record a log of all the physical activity you will
complete for the next week. You can find this task on
Daymap.

TASK TO
COMPLET You will be looking at filling out your log focusing on:
The activities you do each week
E The duration
The intensity
 Part 2:
Design a 2 week program that someone else could
pick up and complete

TASK TO Use your own 1 week plan that you did, plus whatever
knowledge you have learnt, to develop this program.
COMPLET A template is provided on the worksheet.

E Again focusing on:

An activity
The duration
The intensity