Transcript Exercise Physiology FILL INx

EXERCISE PHYSIOLOGY
7 TH G R A D E
WHAT IS EXERCISE
PHYSIOLOGY?
• What is exercise physiology?
• What aspects of health does exercise affect?
How and why?
WHAT IS EXERCISE
PHYSIOLOGY?
• Physiology – the activities of a living thing.
http://wordcentral.com/
• Exercise Physiology - The scientific study of the
human body to exercise, including changes in the
heart and skeletal muscles.
http://dictionary.reference.com/
5 COMPONENTS OF FITNESS
REPRESENT HOW FIT THE BODY IS AS A WHOLE.
1. CARDIO-RESPIRATORY
ENDURANCE
The body's ability to sustain
________________ exercise.
The capacity of your heart, blood vessels
and lungs to function efficiently during
vigorous sustained activity such as
running, swimming or cycling.
http://en.mimi.hu/fitness/cardiorespiratory_endurance.html
WHICH ONE OF THESE
PICTURES IS NOT A
CARDIORESPIRATORY
ACTIVITY?
AEROBIC VS. ANAEROBIC
• AEROBIC –
• ANAEROBIC –
Also known as "cardio“
exercise that requires pumping
of oxygenated blood by the
heart to deliver oxygen to
working muscles.
Short-lasting, high-intensity
activity, where your body's
demand for oxygen exceeds the
oxygen supply available.
2. MUSCULAR STRENGTH
The greatest amount of force a
muscle or muscle group can
exert _____ _________
http://EzineArticles.com/214948
WHICH IMAGE(S) SHOW
MUSCULAR STRENGTH?
3. MUSCULAR ENDURANCE
The ability of a muscle or muscle
group to perform ___________
movements with a sub-maximal
force for ____________ periods
of times.
http://EzineArticles.com/214948
WHICH IS/ARE AN EXAMPLE
OF MUSCULAR ENDURANCE?
4. FLEXIBILITY
The ability to move the joints
or any group of joints through
an entire, normal __________
of __________.
ttp://EzineArticles.com/214948
WHICH OF THESE SHOW
FLEXIBILITY?
5. BODY COMPOSITION
The body’s relative amount of ____ to
____-_______ mass.
People with optimal body composition
are typically healthier, move more
efficiently and feel better than those
with less-than-ideal body composition.
Why is body composition important?
http://weightloss.about.com/od/backtobasics/f/bodycomp.htm
TWO BODY TISSUES
Your body's two tissues:
–_______ mass (muscle, organs,
bones and water)
–______ mass (essential and
nonessential fats).
Fat is a necessary component
of the body.
IMPORTANCE OF FAT MASS
• Too much or too ________ body fat can cause
health problems.
Jessica
• Too much body fat leads to an increased risk of
major chronic diseases, including hypertension,
diabetes and _______ disease.
• Too little body fat can increase the risk of
______________ and decreased immune system
functioning.
• To avoid these risks, it is important to know what
percentage of body fat is essential for health and
well-being.
http://www.livestrong.com/article/258497-essential-body-fat-should-account-for-what-percentage-of-body-weight-inwomen/#ixzz1frPS2FuD
MEN VS. WOMEN
WHY ARE MEN AND WOMEN
DIFFERENT?
• Women’s bodies are designed to have a
higher amount of essential fat than a man for
the sole purpose of _____________.
• These essential fats are necessary for your
body to function properly, and nonessential
fats are the excess fat your body uses for
energy stores.
• Men naturally have more muscle mass than
women.
http://www.livestrong.com/article/427484-why-do-women-have-higher-body-fat-percentages/#ixzz1frNzfEXH
BODY MASS INDEX (BMI)
A measure of body fat based on height and weight
that applies to adult men and women.
Calculate BMI (You can do this at home for yourself)
VIDEOS:
• CBS News What is BMI Video
• CBS News BMI Video
http://www.nhlbisupport.com/bmi
BODY TYPES
(SOMATOTYPES)
William Sheldon (1898-1977) an American psychologist who spent
his life observing all the variety of human bodies. In the 1940s,
Sheldon developed a theory that there are three basic body types,
or somatotypes (based on the three tissue layers: endoderm,
mesoderm, and ectoderm)
ECTOMORPH
They have a tendency towards slightness.
• Thin
• Bony
• Fast metabolisms
• Extremely low body fat
• Small Shouldered
ENDOMORPH
There is a tendency toward plumpness.
• Soft, round body
• Underdeveloped muscles
• Weight loss is difficult
• Large joints
MESOMORPH
This individual has the tendency to be muscular.
• Athletic
• Muscular body
• Gains muscle easily
• Gains fat more
easily than ectomorphs
http://www.kheper.net/topics/typology/somatotypes.html
http://www.bodybuildingpro.com/bodytypeinformation.html
EATING DISORDERS
Any of a range of psychological disorders
characterized by abnormal or disturbed eating
habits. Include:
• Anorexia nervosa
• Bulimia
• Compulsive/binge eating
• Exercise bulimia
F.I.T.T. PRINCIPLE
• A set of rules that help you get the
MOST out of a workout or fitness
program.
• F = Frequency
• I = _______________
• T = Type
• T = Time
FREQUENCY
• How __________ a person performs
the targeted health-related physical
activity.
• Example: A safe frequency to perform
a cardiovascular workout is three to
five times a week.
INTENSITY
• How _______ a person exercises
during a physical activity period.
This guy
seems to
be
working
too hard!
Recommended—an intensity level of 4 to 7 on the heart rate chart.
1. OK to go!
“I feel great, and I’m breathing normally.”
2.Very, very light intensity
“I feel terrific. I don’t even feel like I’m exerting myself.”
3.Very light intensity
“This is fun. I feel like I could go forever.”
4. Light intensity
“I can tell I’m exercising. I feel good.”
5. Moderate intensity
“I’m sweating a little. I’m working.”
6. Moderate to intense
“I’m exercising harder than I thought I would. I’m getting a workout.”
7. Intense
“The workout is hard but I can take it.”
8.Very intense
“This is difficult. I’m breathing hard. I’m not sure how long I can go.”
9.Very, very intense
“I’m very uncomfortable. I can’t talk in a normal tone of voice. I should slow
down.”
10. Maximum intensity
“I’m exhausted and I feel awful. I must slow down. My muscles are aching.”
TIME
• The _________ of the physical activity.
• 30 to 60 minutes per workout
OR two to four 15-minute workout
sessions daily.
TYPE
• The specific physical activity chosen to
improve a component of health-related
fitness.
• Examples:
–Running to improve your cardio-vascular
endurance
–Yoga to improve your flexibility
–Weight resistance exercises to improve your
muscular endurance.
http://www.ode.state.or.us/teachlearn/subjects/pe/curriculum/fittprinciple.pdf
WARM UP AND COOL DOWN
WARM UP
• Helps prepare your body for
aerobic activity.
COOL DOWN
• Gradually revs up your
cardiovascular system
• Cooling down after your
workout may help gradually
reduce the temperature of
your muscles
• Increases blood flow to your
muscles and raises your body
temperature
• Cooling down may help reduce
muscle injury, stiffness and
soreness,
• Jumping into an aerobic workout
without preparing your body could
lead to such problems as muscle
strain or injury.
Flexibility is often part of the warm
up and cool down.
RESISTANCE TRAINING
• Any exercise that causes the muscles
to contract against an external
resistance
• Causes an increase in strength, tone,
mass, and/or endurance.
• The external resistance can be
dumbbells, rubber exercise tubing,
your own body weight, bricks, bottles
of water, or any other object that
causes the muscles to contract.
http://www.emedicinehealth.com/strength_training/article_em.htm
INTERVAL TRAINING
Training in which an athlete alternates between two
activities, typically requiring different rates of speed,
degrees of effort, etc.
BENEFITS – improves aerobic capacity, boosts
metabolism, eliminates boredom, shortens exercise,
burns more calories, and more!
SETS VS. REPS
SETS
• Sets are a group of
repetitions.
REPS
• Repetitions are the actual
number of the lifts, pumps
or pulls done with free
weights or on the weight
machine.
•
http://www.livestrong.com/article/71459-sets-vs.reps/#ixzz1cYRGv7Q5
ORDER OF WORKOUT
1. Warm up (include stretch)
2. Resistance Training or Sport
3. Cool down (include stretching)
TEENS AND WORKING OUT
• Teenagers should avoid power
lifting, maximal lifts and competitive
weight lifting.
• Teenagers should avoid overtraining by paying attention to your
body and slowing down before you
reach your maximum exercise
intensity.
• Talk to a doctor before beginning a
new workout plan, because certain
exercises may damage your health.
http://www.livestrong.com/article/376715-free-teen-workout-plans/#ixzz1cYZdrunm
HOW TO CHECK YOUR HR
• CAROTID ARTERY:
• RADIAL ARTERY
Together we will determine your resting,
maximum and training heart rate.
BLOOD PRESSURE
The pressure of the blood against the inner walls of
the blood vessels, varying in different parts of the
body during different phases of contraction of the
heart and under different conditions of health,
exertion, etc.
A healthy blood pressure is 120 / 80
MAIN MUSCLE GROUPS
ANATOMICAL FIGURE
3 TYPES OF MUSCLE TISSUE:
1 – Skeletal - occur in muscles which are attached to the skeleton and
are under voluntary control.
2 – Cardiac - located in the walls of the heart and are under involuntary
control.
3 – Smooth - found in the walls of hollow organs throughout the body
and are under involuntary control.
FLEXION AND EXTENSION
FLEXION - a bending
movement around a joint
that decreases the angle
between the bones of the
limb at the joint.
OPPOSITE OF…..
EXTENSION - straightening
movement that increases
the angle between body
parts
ADDUCTION AND
ABDUCTION
ABDUCTION – movements of limbs away from the center line of
the body
OPPOSITE OF….
ADDUCTION - movements of limbs toward the center line of the
body