Transcript Chapter 17
Fitness Exercise & Rest Importance of Fitness Physical Fitness: The ability of the heart, blood vessels, lungs, and muscles to work together to meet the body’s needs. There are four components to physical fitness, what are they? Cardio Respiratory Endurance, Muscular Strength and Endurance, Flexibility & Body Composition. Four Components of Physical Fitness 1. Cardio-respiratory Endurance: The ability of your heart, blood vessels, and lungs to distribute nutrients and oxygen and to remove waste. • The heart can pump an average of 5-6 quarts of blood in a minute. • During exercise, this increases to 20-25 quarts of blood. • Poor Cardio-respiratory Endurance will leave a person short of breath during exercise. Four Components cont. 2. Muscular Strength and Endurance: Ability of the muscles to keep working for an extended time. Muscular strength is how much you can lift Muscular endurance is how many times you can lift Any repetitive action requires endurance. Examples? Four Components cont. 3. Flexibility: Ability to be able to use a muscle throughout it’s entire range of motion. Helps reduce the chance of injury during exercise Can improve strength Athletes may have sport specific flexibility Four Components cont. 4. Body Composition: Amount of body fat compared to lean tissue, such as muscle or bone. Can be measured by digital scales or skin fold calipers Excess body fat contributes to heart disease, diabetes, cancer, and other conditions Exercise Benefits: Heart becomes stronger Blood is pumped more efficiently Blood pressure is lowered Prevents heart disease and other ailments Strengthen muscles and bone Helps to maintain a healthy weight Increases energy level Exercise cont. Increase self-confidence Sleep better More productive at work or school Releases endorphins (chemicals produced in the brain that make you feel “happy”) Stimulates brain “growth” (synapses…not actual mass) Exercise cont. 5 types of exercise: Aerobic: Activity that lasts for 20 minutes or more. Anaerobic: Activity that is only a few seconds or minutes in duration. Isotonic: Contracting and relaxing the muscles through a full range of motion. Isometric: Contraction of muscles, but very little movement takes place. Isokinetic: As muscle contracts, the weight changes to adapt to the strength of the muscle through different ranges. Exercise cont. Isokinetic equipment: can cost over $100,000! Exercise cont. Frequency of Exercise Recommended that you exercise for at least 60 minutes EVERY day. Balance the intensity of the workouts to avoid getting injured. Example: Monday-40 minute run, Tuesday-20 minute walk, Wednesday-60 minutes of basketball, Thursday-20 minute slow jog, etc…. FYI…Fat burning workouts typically require a minimum of 30 minutes of aerobic conditioning. Target Heart Rate Intensity of Exercise Measured by how many times your heart beats in one minute (Target Heart Rates) Maximum Heart Rate: Heart’s max rate before exhaustion. (Teens are typically around 200 bpm) Target Heart Rate: The heart rate you need to maintain for aerobic conditioning. Typically between 60-80% of max HR depending on age. Resting Heart Rate: Heart Rate taken first thing in the morning prior to getting out of bed. Typically, heart rates of less than 72 bpm is considered to be fit. Workouts • Phases of Exercise: 1. Warm-up & Stretching 2. Workout 3. Cooling down & Stretching 1. Warm-up & Stretching 5-10 minutes in duration Light exercise with light loads Purpose is to increase heart rate to get the blood flowing to the muscles This causes the muscles to be more flexible Brings nutrients and oxygen to the muscle Stretching consists of slow, constant pull on muscles 2. The Workout Objective is to improve one (or more) of the components of fitness There should be time built into the workout for periods of rest so that muscles have time to recover Note: if you combine cardio and strength into the same workout, then you should complete the cardio portion first. 3. Cool Down & Stretching 5-10 minutes in duration Light exercise & light load Stretching can lessen muscle and joint soreness Note: if you choose not to cool down, you may become faint or dizzy because the blood from the muscles has not returned to the heart and brain.