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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

Avoiding Sports Injuries

Get Conditioned

Warm Up and Cool Down

Stretch

Avoid Dehydration

Avoid Overtraining

Avoid overuse Injuries

Choose the Correct Equipment and Clothing

Treating Minor Sports Injuries

Recovery from Injury

Supplements, Drugs, and Athletic Performance

Dietary Supplements

Anabolic Steroids

Playing it Safe

Review Questions

Section 4: Sleep

Key Terms

Review Questions

Web Resources

Exercising Safely Website:

Calories Used Tip Sheet Website:

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