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Fitness & Personal Health

Fitness & Personal Health. IPR Unit 2 con’t. Group Activity. Injury: Define Scenario: Create a scenario that describes the injury occurring in a realistic manner. Do NOT say the injury in your scenario.

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Fitness & Personal Health

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  1. Fitness & Personal Health IPR Unit 2 con’t

  2. Group Activity Injury: Define Scenario: Create a scenario that describes the injury occurring in a realistic manner. Do NOT say the injury in your scenario. Treatment: Describe how to specifically treat the injury in the situation you created.

  3. Fitness and Stress Relations • Why would we study exercise and stress in the same unit?

  4. Benefits of Regular Exercise? • Endorphins : chemicals that block pain messages from reaching your brain cells http://www.youtube.com/watch?v=Coemj2qdWMw • Benefits of endorphins: • Decreased risk for disease • Improved mood, looks, less risky behaviors, etc….

  5. 5 Types of exercise • Aerobic • Anaerobic • Isometric • Isotonic • Isokinetic

  6. Aerobic • What is it? • Any acitivity in which large amounts of oxygen are required for an extended period of time. It is vigorous, continuous, and rhythmic. • Improves: Flexibility and Muscle Strength • Examples: • Let’s try! (Move the desks…we are going to be movin’) • http://www.youtube.com/watch?v=M38HDCGmhm4

  7. Anaerobic • What is it? • Your body’s demand for oxygen exceeds the oxygen supply available • Improves: muscular strength, endurance, flexibility • Examples • Interval training, body building • Short bursts (seconds-2 mins) • Heavy weight-lifting • All types of sprints (running, biking, etc.) • Jumping rope • Hill climbing

  8. Isometric • What is it? • Muscle tighten w/ no body movement. • Exercises involve resistance without full body movement • Improves: Muscle Strength • Examples: http://www.youtube.com/watch?v=h4DEl5CVyrU • Plank

  9. Isotonic • What is it? • Moves muscles with resistance weight or gravity. • Improves: muscular strength, endurance, and flexibility • Examples • Weight lifting, push ups, squats

  10. Isokinetic • What is it? • Use special machines to provide specific resistance with full range of motion • Controls stress placed on the muscles • No matter how much effort is exerted, the movement takes place at a constant speed • Most likely used in physical therapy • Improves: muscular strength, endurance, and flexibility • Examples • Stationary Bike • Walking on a treadmill

  11. 4 Components of Total Fitness • Cardiorespiratory Endurance • Muscular Endurance • Muscular Strength • Flexibility

  12. Cardiorespiratory endurance • Your heart, blood vessels, and lungs are able to distribute nutrients and oxygen during prolonged exercise • People with poor cardiorespiratory endurance may become short of breath and have a very high heart rate even after light exercise • Examples: • Running • Swimming • Jogging • Dancing • Brisk Walking • Rowing

  13. Muscular endurance • The ability of your muscles to work for an extended time • How long can you hold a barbell? How many times can you lift it?—measures of your muscular endurance • Requires repeated actions over an extended period of time • Examples: • Raking leaves • Rowing • Walking

  14. Muscular Strength • The ability of muscle to produce force • Requires exerting your muscles for short periods of time • Example: • Push ups

  15. Flexibility • Full range of motion • Helps prevent injury • Improved through stretching

  16. How do you know if you are benefiting? • Are you in the zone?? • Target heart rate zone that is!

  17. In the Zone Target Heart Rate (T.H.R)– The heart rate you should try to maintain during an aerobic workout. This is the rate at which your heart muscle gets a good workout, safely. Maximum Heart Rate (M.H.R.) – the fastest your heart is capable of beating safely. Figuring Maximum Heart Rate: 220 – your age = M.H.R. 220 – 15 = M.H.R. of 205 bpm (beats per minute) What is yours?

  18. In the Zone For beginners who are in good health, but just starting to workout, or working out on an irregular basis, target zone is about 60% of your M.H.R. People who are healthy and work out at least 3 times per week, and have been working out regularly for a few months may increase their target zone to 80% of their M.H.R. You should exercise in your target heart rate zone for 20-30 minutes for maximum benefits. Estimating Target Zone Heart Rate: For beginners: M.H.R. x 60% = Target Zone Heart Rate 205 x .60 = 123 bpm For advanced: M.H.R. x 80% = Target Zone Heart Rate 205 x .80 = 164 bpm

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