Transcript Chapter 12x
Benefits of Physical Activity Physical Activity- any form of movement that causes your body to use energy Improves Physical Fitness- the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands Exercise- purposeful activity that is planned, structured and repetitive and that improves or maintains physical fitness Mental & Emotional Stress Relief Endorphins Mood enhancement Better Sleep Improved Self-Esteem Social Being part of a team Make new friends with similar interests Spend more time with old friends https://youtu.be/FjdJLtvH84M Being Inactive Sedentary- involving little activity Unhealthful weight gain Type 2 diabetes Cancer Osteoporosis Psychological Problems Premature Death Elements of Fitness Cardiorespiratory Endurance- the ability of your heart, lungs and blood vessels to send fuel and oxygen to your tissues during long periods of moderate to vigorous activity Muscular Strength- the amount of force your muscles can exert Muscular Endurance- ability of your muscles to perform physical tasks over a period of time without tiring Elements of Fitness Flexibility- the ability to move your body parts through their full range of motion Body Composition- the ratio of fat to lean tissue in your body Evaluating Your fitness Cardio Endurance 3-minute step test Muscular Strength & Endurance Partial curl-ups Right-Angle push-ups Flexibility Sit-and-reach Getting Fit Aerobic Exercise- includes all rhythmic activities that use large muscle groups for an extended period of time Swimming Running Hiking Kickboxing Dancing Cardio Endurance Bone Strength Getting Fit Anaerobic Exercise- involves intense, short bursts of activity in which the muscles work so hard that they produce energy without using oxygen Sprinting Weight lifting Muscular Strength Muscular Endurance Bone Strength Isometric- no movement Isotonic- movement of the joint with muscle contraction Isokinetic- resistance through a steady range of motion Principles of Building Fitness Specificity- choosing the right types of activities to improve a given element of fitness Overload- exercising at a level that’s beyond your regular daily activities Progression- gradually increasing the demands on your body Regularity- working out on a regular basis Stages of a Workout Warm-Up- gentle cardiovascular activity that prepares your muscles for work Increases in blood flow to specific muscles Increases body temperature and heart rate Should work the same muscles you’re going to use in your workout Stages of a Workout Workout- part of an exercise session when you are exercising at your highest peak Frequency of workouts Intensity of workouts Type of activity Time of workouts Stages of a Workout Cool-Down- low-level activity that prepares your body to return to a resting state Allows your heart rate, breathing and body temperature to return to normal Resting Heart Rate- number of times your heart beats per minute when you are not active To check your resting heart rate; sit quietly for at least 5 minutes, take your pulse for 15 seconds then multiply by 4