Exercising

By: Alex GregorGrades: High School

…what’s the big deal, anyway?

• Exercise (Merriam-Webster):– bodily exertion for the sake of

developing and maintaining physical fitness

• Physical Activity (MyPyramid.gov)– movement of the body that uses energy

So What is It?

VE

RS

ES

Aerobic (jogging, walking, jump rope, hiking)

Flexibility (stretching, yoga/palates)

Anaerobic (weight lifting, sprinting)

Types of Exercise

(Body works using oxygen as fuel)

(Body works without using oxygen as fuel)

• All exercise trains one or more of the components of fitness

• Two types of fitness components:– Skill related– Health related

• Skill related – directly relate to athletics and sports

• Health related – foster healthy and active lifestyles

How to Exercise

Link to Skill Related Fitness Components

Link to Health Related Fitness Components

• Agility

Skill Related Components of Fitness

• Balance

• Coordination

The ability to rapidly change the position of the

body with speed and accuracy

Maintenance of equilibrium while stationary or moving

The ability to integrate the senses, such as sight and

hearing, together with the body in performing tasks smoothly and accurately.

• Power

• Reaction Time

• Speed

Skill Related Components of Fitness

The rate at which work is performed, calculated as work

divided by time.

The ability to perform a

movement within a short period of

time.

The time between initiation of a stimulus and

the beginning of the reaction to it.

Health Related Components of Fitness

• Muscle Endurance

• Muscle Strength

• Cardio-respiratory Endurance

The muscle’s ability to sustain contraction without fatigue.

The muscle’s ability to exert a maximal force

The ability of circulatory and respiratory systems to supply oxygen and the muscular systems ability to extract oxygen

during sustained physical activity

More

Muscle!!

Health Related Components of Fitness

• Flexibility

• Body Composition

Body’s relative amount of fat mass to fat free mass. Described as a percentage of total

weight represented by fat weight

The ability of the joints to move through a full pain-free range of motion

Walking

Jogging/Running

Rowing

Weight lifting

Sports

Biking

Yoga/Pilates

Martial Arts

Zumba/Dancing

Swimming

Yard work

And more!

Ways to Exercise

• Increases flow of blood and oxygen• Can lead to new nerve cell growth• May increase neurotransmitter levels that

support cognition

Benefits for Brains

Now that’s what they call

BRAIN POWER!

• Work ethic• Immune system• Symptoms of depression• Weight management• Energy levels• Bone density

Exercise Improves…

• Mental focus• Muscular strength• Metabolism• Heart health• Posture• Appetite for healthy food

Exercise Improves…

• Mortality rate• Risk of chronic disease• Free radical activity• High blood pressure• Stress levels• Joint discomfort

Exercise Decreases…

Effects on Lifestyle• Exercise improves….

• Mood

• Sleep

• Self-confidence

• Complexion

• Body image

• Body composition

Overall Health!

• Hydrate properly– Before, during, after exercise

• Wear reflective clothing (during dark hours)

• Don’t push yourself too hard

• Eat a healthy and balanced diet

• Get proper sleep

Exercise Safety

• Weightlifting causes stunted growth….

True or False?

FALSE!!

FALSE!!

FALSE!!• Going to a gym is

the best way to exercise….

• Fat can turn to muscle (and vice versa)….

True or False?

TRUE!!

FALSE!!

FALSE!!• No pain, no gain….

• Exercise can spot-reduce….

• Exercise can relieve PMS symptoms….

• 1. Weightlifting causes stunted growth– If you exercise properly, and with the correct

techniques, exercise is a great way to improve strength and overall conditioning.

• 2. Going to a gym is the best way to exercise– You can exercise the same muscle groups at home

and at the gym. • 3. Fat can turn into muscle– Fat and muscle cells replace each other, but do

not convert into one another.

Why?

• 4. Exercise can reduce PMS and menstrual symptoms in females– Exercise has proven to reduce menstrual cramps and

bloating, as well as other PMS symptoms• 5. Exercise can spot-reduce– There is no way to lose body fat in a specific part of

your body only (stomach, buttocks, etc.) When you lose body fat, you lose it over the course of your entire body

• 6. When exercising, no pain, no gain– While exercising, you may experience pain and

discomfort. However, it is important to know your body and know what your limits are.

Why?

• Exercise is important for everyone!!

• Exercise improves overall health in many ways

• Safety needs to be observed when exercising

• There are many ways to exercise

The Bottom Line If I only exercised more….