Transcript Physical Activity - Hinsdale Central High School

Physical Activity
Aerobic vs. Anaerobic
Aerobic = any
activity that uses
large muscle
groups, can be
maintained
continuously, and
is rhythmic in
nature.
Aerobic vs. Anaerobic
Anaerobic = “without
air” or “without
oxygen”. Use muscles
at high intensity and a
high rate of work for a
short period of time.
Helps increase our
muscle strength and
stay ready for quick
bursts of speed.
Types of Physical Activity
Aerobic Activity > Burns calories
– All aerobic exercises supply large
amounts of oxygen to your muscles;
this helps promote the burning of
excess fat and food calories.
Strength Training Activity > Lean
muscle tissue is more efficient at
burning calories. Pound for pound it
burns 5 times as many calories as
most other body tissues.
Resistance/Strength Training
Isometric = muscle tension to improve
muscular strength with little or no
movement.
Isotonic = activity that combines muscle
contractions and repeated movement.
Isokinetic = activity in which a resistance
is moved through an entire range of
motion at a controlled rate of speed.
Training Plan
Warm-up = an activity that
prepares the muscles for work.
Raises body temp., stretching can
increase muscle elasticity, and
increase pulse gradually.
Cool-down = activity that prepares
the muscles to return to a resting
state. Without can cause muscles to
tighten and dizziness.
Training Plan (cont.)
Overload = working the body
harder than it is normally worked.
Progression = gradual increase of
overload to improve fitness level.
Specificity = particular or specific
exercises or activities to improve
fitness.
F.I.T.T. Formula for activity or
exercise to be effective.
Getting The Most Out of Workouts
Nutrition/hydration = “good” nutrition
provides energy. Hydration provides body
to be alert, focused, reaction time, less
muscle cramps, and improve endurance.
Adequate Rest = reenergize. Inadequate
rest/sleep can disrupt CNS.
Avoiding harmful substances =
steroids and nutritional supplements.