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Chapter 3 Lesson 2

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

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Chapter 3 Lesson 2

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  1. Chapter 3 Lesson 2 Exercise and Fitness

  2. 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

  3. 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.

  4. 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.

  5. 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.

  6. 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

  7. 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

  8. 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

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

  10. 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

  11. 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

  12. 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.

  13. 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

  14. Finding your Target Heart Rate • Find your resting heart rate (RHR) • Subtract your age from 220 = Maximum heart rate (MHR). • Subtract you RHR from the # your arrived at step 2, (MHR) • Multipy the # you arrived at in step 3- first by 85% and then again by 60% • 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%. • The totals = Target Heart Rate (THR)

  15. Example • RHR = 80 • 220-14=206 • 206-80=126 • 75.6 & 107.1 • 75.6+80=155.6, & 107.1+80=187.1 • THR=155.6 & 187.1

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