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Exercise and fitness
Benefits to physical health
• What are they???– More energy– Strengthens muscles and bones– Enhances immune system– Look good feel good?
Benefits you don’t see
• Nervous system– Improve reaction time– Handle more weight
• Circulatory system– Heart gets stronger, pumps blood more
efficiently
• Respiratory system – Greater lung capacity
Weight Control
• Obese is not over weight
• Why are we so large?– Height: 5’9– Weight 203lbs
Weight control
• Metabolism: body gets energy from food
• Basal Metabolism: minimum amount of energy the body needs to maintain life
• Calories: Energy value in food– You use a certain amount of calories each
day
Your weight
• Calories in VS. Calories out
• If you take in more calories than you need, you weight will go up
• If you take in less calories than you need, your weight will go down
• 3,500 calories = 1lb
Situation 1
• You consume 3,000 calories per day
• You body uses 2,500 calories per day
• You burn between 450 – 550 calories by playing a sport, working out, or being active
• Your weight stays the same
Situation 2
• You consume 3,000 calories per day
• You body uses 2,500 calories per day
• You burn 0 calories by doing nothing extra
• Your weight Increases:– 500 extra calories per day– 3,500 calories per week = ????– In one year you are 52lbs heavier
The Result
Mental benefits
• Reduces stress
• Endorphins
• Pride and accomplishment
Social benefits
• You can do more stuff:– hiking, biking, swimming, playing sports
• Develop friendships– Gym rats
• Look good feel good
Types of Exercise
Aerobic
• Vigorous activity where oxygen is constantly taken in for a period of at least 20 min
• Oxygen is required
• Types of aerobic exercise:– Running, Biking, Elliptical, Dancing
• *any exercise and be aerobic as long as you reach your TARGET HEART RATE
Heart rates
• Resting heart rate– Count the number of times your heart beats
over a period of 15 second. – Multiply that number by 4– The product is your resting heart rate
• Maximum heart rate:– 220 minus your age
Anaerobic
• 3 types:– Isometric: NO MOVEMENT
• Muscle meets weight with equal force
– Isotonic: Muscle contraction and repeated movement
• What you do at the gym: curls, squats, shoulder press
– Isokinetic: Resistance through a full range of motion
Homework
• FOLLOW THE STEPS AND FIND YOUR TAGRET HEART RATE
Step 1
• Find your resting heart rate
– Sit relaxed for about 10 mins– Take your pulse rate for 30 seconds– Multiply times 2
– The answer is your resting heart rate
Step 2
• Find your MAX heart rate
– Subtract your age from 220• (220 – age = MAX HR)
Step 3
• Subtract your resting heart rate from your MAX heart rate
– (Resting Heart Rate – MAX Heart Rate)
Step 4
• Multiply the number you got on the previous step. (Resting Heart Rate – MAX Heart Rate)– First multiply by 85%– Then multiply by 60%
Step 5
• Add your resting heart rate to the number you got when you multiplied by 85% and 60%
ANSWER
• Your answer is a range
– Ex: 130 - 155