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

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

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

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

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

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: 20-60 minutes per session, based on intensity

4. Type: any aerobic activity

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: 30-60 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 15-30 seconds; never bounce; remember to breath

3. Time: 15-30 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

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)

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

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

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

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: