Post on 07-Sep-2020
transcript
Lesson 3.1 Notes
Aerobic and Anaerobic Exercise (video)
Chapter 6: Physical Fitness for Life
Section 1: Physical Fitness & Your
Health Key Terms Physical fitness: the ability of the body to perform daily
physical activites without getting out of breath, sore, or
overly tired
Chronic disease: a disease that develops gradually and
continues over a long period of time
Health-related fitness: fitness qualities that are
necessary to maintain and promote a healthy body
Resting heart rate (RHR): the number of times the heart
beats per minute while at rest
The Benefits of Being Physically Active A certain amount of physical activity every day keeps
you healthy and lowers your risk of certain diseases
Modern conveniences (escalators, cars, computers, TV remotes) reduce physical activity
Exercise – any physical activity that improves or maintains physical fitness (formal or
informal) e.g. raking leaves, walking to school
Stay Active, Stay Alive Having a sedentary lifestyle has been linked to an increased risk of developing
illnesses, such as chronic diseases (ex: cardiovascular (heart) disease, stroke, high
blood pressure, type 2 diabetes, certain forms of cancer)
Staying fit can help prevent chronic disease
Physical Benefits Exercise improves appearance and makes you feel good
Heart and lungs get stronger (better blood
and oxygen circulation)
Blood cholesterol levels are healthy, blood
vessels are kept strong
Muscle strength and flexibility and
endurance protects against back injuries
Good ratio of muscle mass to fat mass is
maintained
Metabolic rate (rate at which your body
converts food energy into the energy that
keeps you alive) is increased
more calories are burned
Mental Benefits exercise releases endorphins (chemicals that can give you a feeling of wellness and
happiness)
o exercise makes you feel good mentally (reduces depression and anxiety and
stress)
o exercise helps you sleep better
exercise increases oxygen to the brain – makes you more alert and feel more
energized
Social Benefits exercise helps increase self esteem (b/c of positive body changes); makes you more
likely to socialize with others
allows opportunity to socialize w/ others who have the same interests (e.g. on a
team)
Five Components of Health-Related Fitness
1. Muscular Strength The amount of force that a muscle can apply in a given contraction (e.g. lifting a weight,
climbing the stairs, pushing furniture)
2. Muscular Endurance The ability of the muscles to keep working (contract) over a period of time (e.g. cross-country
skiing, gymnastics)
Related to muscular strength – as one improves, the other improves
Anaerobic activity – muscle cells produce energy without using oxygen; intense
and short in duration (e.g. weight training)
3. Cardiorespiratory Endurance The ability of your heart, blood vessels, lungs, and blood to deliver oxygen and nutrients to all
of your body’s cells while you are being physically active.
THE SINGLE MOST IMPORTANT COMPONENT OF HEALTH-RELATED FITNESS.
Better cardiorespiratory endurance = heart beats slower and stronger (you don’t
run out of breath) (low recovery time and RHR)
o Resting heart Rate (RHR) indicates cardiorespiratory endurance
o Recovery time – the amount of time it takes for the heart to return to RHR
after strenuous activity
Aerobic activity – improves cardiorespiratory endurance – muscle cells use oxygen
to produce energy for movement; low intensity, long duration, continuous (e.g.
walking, jogging, dancing, swimming, cycling, jumping rope)
4. Flexibility The ability of the joints to move through their full range of motion. Good flexibility keeps joint
movements smooth, healthy ligaments and tendons allow greater flexibility of a joint.
Ligaments – the tissues that hold bones together at a joint
Tendons – the tissues that join muscles to bones
FLEXIBILITY, MUSCULAR STRENGTH, MUSCULAR ENDURANCE = healthy bones and
muscles
5. Body Composition The ratio of lean body tissue (muscle and bone) to body-fat tissue.
Healthy body has high lean compared to fat tissue
Women naturally have more body fat than men
Body fat increases with age as muscle mass decreases
Having a certain amount of fat is necessary
Too much fat increases risk of lifestyle related diseases (e.g. diabetes, cardiovascular
disease) and joint / back problems (b/c increased stress of excess weight)
Skills Developed by Fitness Skill-related fitness – components of fitness that are important for good athletic
performance; good for athletic performance (e.g. basketball, karate, football, soccer)
there are 6:
1. Coordination
2. Balance
3. Agility
4. Power
5. Speed
6. Reaction time
Sport and Fitness
What Sport Can You Do? Sports are not limited to athletes
Individual sports – one-to-one competition
Team sports – interact w/ may people at one time; teamwork
Sport and Competition Help develop motivation, leadership, cooperation skills (life skills)
Be a Good Sport To have winners, there must be losers
Physical Activity Is for Everyone
A Lifetime of Physical Activity Begin good habits in early years – it affects your whole life
Prevent osteoporosis (bone thinning disease) by strength training and eating a
healthful diet
Strength training will help maintain bone density, muscle tone, muscle strength, and
endurance and flexibility
Activity and Asthma and Diabetes Asthma – causes a feeling of tightness in the chest and can cause coughing during
and after exercise (physical activity is part of the treatment plan, though!)
Diabetes – exercise helps control blood sugar levels and weight
Fitness and Disability Special Olympics – an organization that enables and encourages people who are
learning disabled to become physically fit
Paralympics – Olympic-style games for athletes with physical disabilities
Section 1 Review Questions
Section 2: Planning Your Fitness Program Key Terms target heart rate zone: a heart rate range within which the most gains in
cardiorespiratory heal will occur
FITT: a formula made up of four important parts involved in fitness training: frequency,
intensity, time, and type of exercise
Repetitions: the number of times an exercise is performed
Set: a fixed number of repetitions followed by a rest period
Getting Started with Your Fitness Program Consider:
Do you have any health concerns, such as diabetes or asthma?
Are you healthy enough to start a program?
What types of activities do you enjoy?
How much will your planned activities cost?
Designing a Fitness Program Remember to develop cardiorespiratory endurance!
Determine Your Resting Heart Rate (RHR) Taken in the morning before you get out of bed; find the average for 3 days; done by
counting your pulse for 60 seconds (average for adults is 50-80; teens is a little
higher; world’s best athletes below 40)
Calculate Your Target Heart Rate Zone For you to maximize cardiorespiratory health benefits from exercise, your heart rate
range should reach your target heart rate zone (normally 60-85% of your
maximum heart rate)
Maximum heart rate (MHR) the maximum number of times your heart should beat
per minute while doing physical activity; calculate:
o Determine MHR by subtracting your age from 220
o Multiply your MHR by 60% and 85% to calculate your target heart rate zone
Assess Your Fitness
Set Your Fitness Goals Make sure your goals are based on your abilities
Choose goals you want to achieve
Break goals into short-term and long-term goals
Write down objectives to reach goals
Keep Track of Your Progress Keep a log of your goals and your workouts
Getting FITT 1. Frequency – for exercise to be
effective, it must be done enough
times per week
2. Intensity – for exercise to be effective,
it must be hard enough (THR)
3. Time – for exercise to be effective, it
must be long enough
4. Type – for exercise to be effective, it
must be important
Developing Cardiorespiratory
Endurance 1. Frequency: 3-5 times per week
2. Intensity: % of your MHR affects time spent on activity
3. Time: 20-60 minutes per session, based on intensity
4. Type: any aerobic activity
Developing Your Muscles 1. Frequency: 2-3 times per week
2. Intensity: a realistic weight (resistance) lifted for 8-12 reps; rest 1-3 min. btwn sets
and do 1-3 sets
3. Time: 30-60 minutes
4. Type: anaerobic activities (to build strength, do high weights, low reps) (to build
endurance, do low weights, high reps)
Increasing Your Flexibility 1. Frequency: 3-5 times per week
2. Intensity: hold stretch for 15-30 seconds; never bounce; remember to breath
3. Time: 15-30 minutes
4. Type: stretch on its own or as part of a workout; yoga is good
When Will I See Change? It takes about 6 weeks to really notice a difference
Review Questions
Section 3: Exercising the Safe Way Key Terms
Dehydration: a state in which the body has lost more water than has been taken in
Overtraining: a condition that occurs as a result of exceeding the recommendations
of the FITT formula
Dietary supplement: any product that is taken by mouth that can contain a dietary
ingredient and is also labeled as a dietary supplement
Anabolic steroid: a synthetic version of the male hormone testosterone used for
promoting muscle development
Avoiding Sports Injuries Most common sports injuries are to muscles, tendons, ligaments, and bones
o Acute – having a sudden onset and short duration
o Chronic – having a gradual onset and long-term effects
Prevent injury by conditioning body, warming up, cooling down, stretching,
avoiding dehydration, avoiding overtraining, wearing safety equipment / clothing
Get Conditioned Lack of conditioning is often the reason for injury early in a sport’s season
Conditioning promotes cardiorespiratory and muscular endurance
o Progressive overload principle: the physical demands or overload placed
on the body will cause the body to develop in response to the overload. The
overload must be increased or progress over time for continued physical
improvement to occur.
Overload causes muscles to be fatigued / sore / achy; this is short term and normal
Resting is necessary b/c muscles need time for recovery (the body heals the
fatigued muscle cells); body increases muscle mass and blood flow to the muscles
Warm Up and Cool Down Warm up
Warming up increases blood flow to muscles, stretches muscles and ligaments, and
increases heart rate
10-minutes is good; try to break a light sweat
Cool down
After a workout, spend 5-10 minutes moving muscles slowly to cool down
Prevents next day stiffness
Stretch Avoids tight muscles and injuries
Always stretch slowly; don’t bounce
Hold stretches for 7-10 seconds; holding for 30 seconds can increase flexibility
Avoid Dehydration Dehydration is a major health threat in any kind of weather
Drinking water during a workout ensures that your blood volume is maintained so
that circulation and sweating can continue at a normal level
o Good blood circulation helps maintain correct body temperature and
minimizes stress on heart
Avoid Overtraining Body needs to rest so it can recover
Active rest: lowering the intensity of the workout or taking part in
other activities
Avoid overuse Injuries Repetitive activity causes stress to bones, ligaments, tendons, or
muscles
Overuse injuries are becoming more common in adolescents
(gymnasts, runners, swimmers)
o Children are prone to them b/c bones are still growing
Choose the Correct Equipment and Clothing Weary comfy clothing
Dress for weather and exercise intensity
Wear safety equipment correctly
Choose correct shoes
Make sure you can be seen
Obey laws, regulations, warning signs
Treating Minor Sports Injuries
Most injuries involve swelling (must be controlled quickly b/c swelling slows down
healing process)
RICE principle:
o rest,
o ice, (15-20 minutes)
o compression,
o elevation (raise above heart level)
Recovery from Injury rehabilitation: the process of regaining strength and coordination during recovery
from an injury
always let an injury completely heal before returning to activity, but keep doing
other activities that do not affect the injury
Supplements, Drugs, and Athletic Performance
Dietary Supplements supplements are not regulated by the Food and Drug Administration (FDA); they
can make claims for a product without scientific proof
promises about supplements are usually a result of training, not the supplement
supplements that contain non-nutrient ingredients (e.g. caffeine, ephedrine, andro,
GBI) may have dangerous side effects
athletes who have good diets do not need supplements
Anabolic Steroids doctors use small amounts to treat some conditionals (e.g.
muscle disease, kidney disease, breast cancer)
often abused; abuse is illegal; (estimate is 1-million abusers; 6-
11% abusers in high school; begins around age 15); effects
include:
o FEMALES: excessive growth of facial and body hair,
baldness, increased risk of cancer, menstrual problems
o MALES: aggressive behavior, cholesterol levels, risk of
kidney tumors, severe acne, testicular shrinkage, liver
cysts, damage to heart muscle, stunt growth
Review Questions
Section 4: Sleep Key Terms
Sleep deprivation: a lack of sleep
Circadian rhythm: the body’s internal system for regulating sleeping and waking
patterns
Insomnia: an inability to sleep, even if one is physically exhausted
Sleep apnea: a sleeping disorder characterized by interruptions of normal
breathing patterns during sleep
Sleep: Too Little, Too Often Over 60% of adults in the US experience sleep problems
Sleep deprivation causes:
o Stress-related problems
o Increased risk for getting sick
o Increased risk for dangerous accidents
Most adults need 8 hours of sleep per night (some 6 hrs., others 10 hours)
Teens and Sleep Teens need more sleep than parents and younger siblings (about 9
hrs., 15 min.)
o Puberty causes the circadian rhythm to be delayed (the
body wants to go to sleep later at night and wake later in
the morning)
o Circadian clocks can be adjusted (may take several weeks)
The Stages of Sleep Two types of sleep:
NREM (nonrapid eye movement)
o Beginning of a sleep cycle (about 1.5 hours into sleep)
o Body recovers fromt eh stress of the day
REM (rapid eye movement)
o Brain activity is at its lowest (called dream sleep)
o Eyes move rapidly during this phase
Periods of NREM alternate w/ periods of REM
Must have both types of sleep
Insomnia and Other Sleep Disorders insomnia
o Sleep deprivation can result from insomnia
o Caffeine, alcohol, smoking, stress, lack of exercise cause insomnia
o Becomes more of a problem as we age
Sleep apnea
o Serious sleeping disorder
o Puts stress on heart
o Common in older people and obese people
Review Questions
Web Resources Exercising Safely Website:
Calories Used Tip Sheet Website: