Exercise and Physical Fitness
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Transcript Exercise and Physical Fitness
Chapter 15, Section 2
Objectives
Define anaerobic exercise, and describe its main
effects on the body
Explain how anaerobic exercise can produce muscle
fatigue and an oxygen debt
Define aerobic exercise and its main effects on the
body
Name two ways that exercise can change body
composition
Describe an exercise plan that can lead to physical
fitness
Key Terms
Physical fitness
Anaerobic exercise
Muscle fatigue
Oxygen debt
Aerobic exercise
Endurance
Flexibility
Physical Fitness
Having a heart, lungs, and skeletal muscles that are
strong and work efficiently
Maintaining an appropriate weight for your height and
build
Having a body that is flexible and able to endure
prolonged physical activity
A Regular Exercise Program
Exercise involves any physical activity that requires
your body to do work and uses energy
The energy is obtained from the foods you eat
Oxygen reacting with carbohydrates, fats, and proteins
in your body to release this energy
There are two basic types of exercise
Aerobic and anaerobic
Anaerobic Exercise
The body requires energy at different rates
Short or quick bursts of energy cannot wait for the
oxygen to burn the nutrients that provide the energy
There are reactions that release energy but do not
require large amounts of oxygen
These reactions are inefficient and create more “waste
products” than oxygen rich reactions
Anaerobic Exercise
Only about 2% of the energy in food can be converted
in this way
The reactions can only last for about 30 - 60 seconds.
These exercises increase the size and strength of
skeletal muscles
This type of exercise causes muscle cells to become
thicker and stronger
Anaerobic Exercise
Training your muscles involves working the muscles
against a load, (weightlifting)
One chemical reaction in this type of training converts
Glucose, (a simple sugar found in the blood), into
lactic acid, (causes soreness)
Lactic Acid causes pain and muscle fatigue, ( a
warning to stop before injury results)
Lactic Acid removal requires oxygen, the amount of
oxygen needed is your oxygen debt
Aerobic Exercise
A slower, steadier form of exercise
It is more efficient than anaerobic exercise, 50% versus
2% of food energy is used
This is due to the food molecules being broken down
in the presence of oxygen
This type of exercise strengthens the heart, (cardiac
muscles), and increases your endurance
Aerobic Exercise
The benefits
Strengthens and increases the size of the heart
A larger and stronger heart increases blood flow
The heart has to beat less, (50 versus 70 bpm)
Reduces the risk of heart disease and stroke
New Exercise Programs
Begin slowly, adding variety a little at a time
Using Exercise
To obtain flexibility: there are many stretching exercises
that can help ligaments, tendons and muscles become
more flexible
To reduce body fat: converting body fat, (energy), to
muscle requires anaerobic exercise
To develop endurance: alternate training styles from day
to day
Summary
Anaerobic exercise is powered by chemical reactions that
do not require oxygen, It increases the size and strength of
skeletal muscles
Aerobic exercise is powered by chemical reactions that
require oxygen, It makes the heart stronger, improves
oxygen uptake, and increases endurance
Physical fitness increases the body’s flexibility and muscle
mass while decreasing the amount of fat
Definitions
Physical fitness is the ability to carry out moderate
physical tasks without becoming tired
Anaerobic exercise is an exercise that is powered by
energy releasing reactions that do not require oxygen
Muscle fatigue is the loss of muscle strength due to
prolonged exercise
Definitions
Oxygen debt is the extra amount of oxygen needed to
return muscles to their normal condition after
anaerobic exercise
Aerobic exercise is an exercise that is powered by
energy releasing reactions that require oxygen
Endurance is the ability to continue exercising before
becoming completely exhausted
Flexibility is the ability of the body to move at its joints