Chapter 3 Lesson 2

Exercise and Fitness

Benefits of Exercise last a life time

• Helps strengthen physical, mental and social health.• Benefits to Physical Health• Strong body• Reduce chronic fatigue• Stiffness• Slows the onset of osteoporosis• Helps protect against disease• Improve motor responses• Strengthens the body’s muscles and skeleton

Contributes to the functioning of:

• Nervous System-can improve reaction time by responding quickly to stimuli.

• Circulatory System- strengthens the heart. Heart pumps blood more efficiently, so it takes less effort.

• Respiratory System- works more slowly and efficiently so that you take fewer but deeper breaths. Lung capacity increases, so you don’t loose your breath.

Exercise and Weight Control

• 1 out of 3 adults and 1 out of 5 teens is overweight or obese. Overeating and a sedentary lifestyle, little movement or exercise, are said to be the major cause.

Metabolism

• Overweight is related to two concepts:• Metabolism- the process by which your body gets energy

from food.• Basal metabolism- the minimum amount of energy

required to maintain life processes in the body.– Food = energy. – Energy value is measured in units of heat called calories. – Body requires a minimum amount in order to maintain itself.– Additional calories must be used or they will be stored as fat.

• Metabolic rate increases during exercise. As a result more calories are burned.

Your Weight

• Take in fewer calories than you burn, you lose weight.

• Take in more calories than you burn, you gain weight

• 1 pound of fat = 3500 calories• Control weight = control calories

Vigorous exercise

• Can help reduce body fat and contribute to weight reduction• Activities performed by a 110 lb. woman for 10 minutes, can

burn the following # of cal.• Activity Calories Burned

– Sitting 11– Playing piano 20– Dancing 26– Walking 41– Tennis 55– Swimming 78– running 97

Benefits to Mental/Emotional Health

• Reduces emotional stress• Relax tense muscles • Better sleep• Refreshes more productive work time• Body chemicals released to stimulate the

brains creative side• Outlet for tension, anger, or frustration• Contributes to a positive self-esteem

Benefits to Social Health

• Exercising with a friend or a group makes the workout more enjoyable and it’s also motivates you to continue.

Improving Your Health-Related Fitness

• Change routine up• The more muscles and joints you work, the

greater total health gain– Jogging = strengthen heart, increases lung capacity– Lifting weights = increases muscular strength and

endurance• Helps prevent boredom and getting burnt out• Helps develop your overall level of fitness• Puts less strain on certain parts of the body

Improving Cardio-respiratory Endurance

• Aerobic – Vigorous activity in which oxygen is continuously taken in for a period of at least 20 minutes.

• Increases cardio-respiratory endurance by:• Raises lung’s capacity to hold air • Strengthens heart, making it a more efficient

pump• Examples: jogging, swimming, biking, and

walking

Improving Muscular Strength, Endurance, and Flexibility

• Anaerobic exercise = intense bursts of activity in which the muscles work so hard that they produce energy without using oxygen.– Examples: sprints, weight training, and resistance

training.

Three types of resistance training exercises

• Isometric exercise = activity that uses muscle tension to improve muscular strength with little or no movement of the body part, muscles pushing against muscles.– Example: pushing palms together in front of you.

• Isotonic exercise = activity that combines muscle contraction with repeated movement.– Examples: push-ups, pull-ups, and lifting weights

• Isokinetic exercise = activity that involves resistance through an entire rang of motion. Increases flexibility of joints, at the same time improves muscular strength and endurance.– Examples: pushing & pulling against machines with tension cables

Finding your Target Heart Rate

1. Find your resting heart rate (RHR)2. Subtract your age from 220 = Maximum heart rate

(MHR).3. Subtract you RHR from the # your arrived at step 2,

(MHR)4. Multipy the # you arrived at in step 3- first by 85% and

then again by 60%5. Add your RHR to the result from step 4 when you

multiplied by 85% and do the same to your answer when you multiplied by 60%.

6. The totals = Target Heart Rate (THR)

Example

1. RHR = 802. 220-14=2063. 206-80=1264. 75.6 & 107.15. 75.6+80=155.6, & 107.1+80=187.16. THR=155.6 & 187.1