Lesson 3.1 Notes. Aerobic and Anaerobic Exercise (video) Chapter 6: Physical Fitness for Life. Section 1: Physical Fitness & Your Health.

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1 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

2 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

3 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

4 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

5 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

6 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: minutes per session, based on intensity 4. Type: any aerobic activity

7 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: 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 seconds; never bounce; remember to breath 3. Time: 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

8 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)

9 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

10 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

11 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

12 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: