EXERCISE AND LIFE LONG FITNESS

CHAPTER 13
Nur Sachleben
Period 2
LEARNING TARGETS
Explain the physical, psychological and social benefits of
physical activity
Define and give examples of the 5 components of
Fitness
How to develop a fitness plan.
Describe the 3 phases of exercise.
The 5 safety considerations
Risk of performance enhancing substances
Prevention of overtraining and sport related injury
PHYSICAL BENEFITS
Cardiovascular
System
Stronger
More Efficient
Reduce Blood Pressure
and Cholesterol
Maintain Weight
Bone Structure
Stronger
Denser
Balance and
Coordination
PSYCHOLOGICAL BENEFITS
Brain release Endorphins
Blocks pain
Creates satisfaction
More Self-confidence
Focused
Reduces Stress
Improves mood
SOCIAL BENEFITS
Opportunity to have fun
Bonding
Better relationships
Meet new people
5 COMPONENTS OF FITNESS
Cardiorespiratory Endurance
Muscular Strength
Muscle Endurance
Flexibility
Body Composition
Amount of lean versus fatty tissue.`
DEFINE AND EXAMPLES OF THE 5
COMPONENTS OF FITNESS
Heart, lungs, blood
More Efficient
Stronger
Examples
Swimming
Jogging
Dancing
Brisk Walking
Ability to move joint
through its entire range of
movement.
Examples
Stretching
Ballet
Martial Arts
DEFINE AND EXAMPLES OF THE 5
COMPONENTS OF FITNESS CONTINUED
Ability of muscles to
produce force.
Examples
Pushups
Ability to work a muscle
for an extended amount
of time
Repeated actions
Examples
Using a barbell
Rowing
Raking
Walking
5 TYPES OF PHYSICAL ACTIVITY
Ongoing
Raises Breathing & Heart
Rate
Swimming
Intense
Short
Sprinting
5 TYPES OF PHYSICAL ACTIVITY
CONTINUED
Muscles contract
Not much movements
Namaste
Contracting & relaxing
muscles
Pull ups
Constant Muscle
contraction
Requires fitness
machines
Physical Therapy
HOW TO DEVELOP A FITNESS PLAN
1. Define Long term Goals
2. Make into Short term Goals
3. Develop fitness plan
Consider Health, Budget, Where you live and Schedule.
4. FITT Formula
5. Monitor progress
6. Alterations
Change to fit YOU
DEVELOP A FITNESS PLAN
FITT Formula
Frequency
At least 3-5 times a week
Intensity
With in your Target Heart Rate
See Page 305 for Formula for THR
Time
At least 10 -30 minutes
Type
Do many Types of exercises
3 PHASES OF EXERCISE
1. Warm up and Stretching
5-10 min., mild, prepare
2. Work out
Follow FITT formula
At THR, Intense
3. Cool Down and Stretching
Mild, 5 10 min.
Return to near normal Heart Rate.
5 SAFETY CONSIDERATIONS
Medical Care
See doctor before starting new fitness plan
Safety Equipment
Surroundings
Where you live
Weather
Food and Water
HARMFUL SUBSTANCES
Dietary Supplements
Product containing one or more vitamins, mineral, herbs, or other
dietary substances
Not as strict testing as medicine
Side Effects
Anabolic Steroids
Artificial Testosterone
Increase Muscle mass
Many Harmful side Effects
RISK OF USING HARMFUL SUBSTANCES
On Body
Unwanted Side Effects
Diseases
Changes in body
Removal from sports groups or clubs
PREVENTING SPORTS RELATED INJURY
Exercise too intensely for too long without proper rest
Overtraining
May cause body to break down
Using joint repetitively may lead to a overuse injury.
POP QUIZ
1. Physical Activity that lasts for a
few minutes is called?
2. The ability to stay healthy and
fit as you age is called?
3. What is it called when a person
is involved in a variety of
exercises?
4. When does the cardiovascular
system receive the most
benefits?
5. What chemical blocks pain
pathways in the brain and
makes a person feel satisfied?
1. Anaerobic Exercise
2. Life Long Fitness
3. Cross Training
4. At your Target Heart
Rate
5. Endorphins
POP QUIZ CONTINUED
1. FITT
2. Physical Activity
3. Isotonic Exercise
4. Body Composition
5. Isometric Exercise
6. Dietary Supplement
A. Product that contains one or more
vitamins, mineral, herbs, or other
dietary substances.
B. Contracting and relaxing muscles
through the full range of the joint.
C. Exercise in which muscles contract
without much movement. (Pushing
Your Hand Together)
D. Frequency, Intensity, Time, and
Type.
E. Any movement requiring the work
of a large muscle group.
F. Amount of fat tissue compared to
lean tissue.
Answers:
1,D 4,F
2,E 5,C
3,B 6,A
POP QUIZ CONTINUED
What is Physical Fitness?
Having energy and strength to participate in a variety of activity.
What is Isokinetic Exercise?
When muscles contract at a constant rate.
What is Dehydration?
Excessive water loss.
What is Aerobic Exercise?
Ongoing physical activity that raises your heart rate and breathing
rate.
What is Overtraining?
Exercising too intensely for too long without allowing enough time for
rest.