Transcript Unit 2 Fitness and Injuries Powerpoint

FITNESS & PERSONAL HEALTH
IPR
Unit 2
FITNESS AND STRESS RELATIONS
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Why would we study exercise and stress in the
same unit?
BENEFITS OF REGULAR EXERCISE?
Endorphins : Chemicals that block pain messages
from reaching your brain cells. Give you a
euphoric feeling.
 Legally Blonde
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Benefits of endorphins from regular exercise:
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Decreased risk for disease
Improved mood
Reduce stress
Ward off anxiety and feelings of depression
Boost self-esteem
Improve sleep
5 TYPES OF EXERCISE
Aerobic
 Anaerobic
 Isometric
 Isotonic
 Isokinetic
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AEROBIC
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What is it?
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Any activity in which large amounts of oxygen are
required for an extended period of time. It is
vigorous, continuous, and rhythmic.
Improves: Flexibility and Muscle Strength
 Examples: running, jump rope, jogging, walking,
hiking
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ANAEROBIC
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What is it?
Your body’s demand for oxygen exceeds the oxygen
supply available
 Improves: muscular strength, endurance, flexibility
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Examples
Interval training, body building
 Short bursts (seconds-2 mins)
 Heavy weight-lifting
 Sprinting
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ISOMETRIC
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What is it?
Muscle tighten w/ no body movement.
 Exercises involve resistance without full body
movement
 Improves: Muscle Strength
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Examples: Plank
ISOTONIC
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What is it?
Moves muscles with resistance weight or gravity.
 Improves: muscular strength, endurance, and
flexibility
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Examples
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Weight lifting, push ups, squats
ISOKINETIC
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What is it?
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Use special machines to provide specific resistance
with full range of motion
Controls stress placed on the muscles
 No matter how much effort is exerted, the movement takes
place at a constant speed
 Most likely used in physical therapy
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Improves: muscular strength, endurance, and
flexibility
Examples
Stationary Bike
 Walking on a treadmill
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4 COMPONENTS OF TOTAL FITNESS
 Cardiorespiratory
Endurance
 Muscular
Endurance
 Muscular Strength
 Flexibility
CARDIORESPIRATORY ENDURANCE
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Your heart, blood vessels, and
lungs are able to distribute
nutrients and oxygen during
prolonged exercise
People with poor
cardiorespiratory endurance may
become short of breath and have
a very high heart rate even after
light exercise
Examples:
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Running
Swimming
Jogging
Dancing
Brisk Walking
Rowing
MUSCULAR ENDURANCE
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The ability of your muscles to
work for an extended time
How long can you hold a
barbell? How many times can
you lift it?—measures of your
muscular endurance
Requires repeated actions
over an extended period of
time
Examples:
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Raking leaves
Rowing
Walking
MUSCULAR STRENGTH
 The
ability of muscle
to produce force
 Requires exerting
your muscles for
short periods of time
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Example:
 Push ups
FLEXIBILITY
 Full
range of motion
 Helps prevent injury
 Improved through
stretching
HOW DO YOU KNOW IF YOU ARE
BENEFITING?
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Are you in the zone??
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Target heart rate zone that is!
IN THE ZONE
Target Heart Rate (T.H.R) – The heart rate you should try to
maintain during an aerobic workout. This is the rate at which
your heart muscle gets a good workout, safely.
Maximum Heart Rate (M.H.R.) – the fastest your heart is
capable of beating safely.
Figuring Maximum Heart Rate:
220 – your age = M.H.R.
220 – 15 = M.H.R. of 205 bpm (beats per minute)
What is yours?
IN THE ZONE
For beginners who are in good health, but just starting
to workout, or working out on an irregular basis,
target zone is about 60% of your M.H.R.
People who are healthy and work out at least 3 times
per week, and have been working out regularly for a
few months may increase their target zone to 80% of
their M.H.R.
You should exercise in your target heart rate zone for
20-30 minutes for maximum benefits.
Estimating Target Zone Heart Rate:
For beginners:
M.H.R. x 60% = Target Zone Heart Rate
205 x .60 = 123 bpm
For advanced:
M.H.R. x 80% = Target Zone Heart Rate
205 x .80 = 164 bpm
FITNESS INJURIES
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Not preparing your body for physical activity or
using improper form can increase your risk of
injuries such as:
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Sprain
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Dislocation
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Bruise
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Strain
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Tendinitis
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Pulled or torn muscle
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Muscle Cramp
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Heat Exhaustion
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Heat Stroke
GROUP ACTIVITY
Scenario: Create a scenario that describes the
injury occurring in a realistic manner. Do NOT
say the injury in your scenario.
Treatment: Describe how to specifically treat the
injury in the situation you created.