Lifelong Activity I Physiological Benefits Cardiac efficiency Blood

Lifelong Activity

I. Physiological Benefits • • Cardiac efficiency Blood pressure - 35% lower in active people Increased Metabolism Longevity Respiratory efficiency Increased immunity Improved body composition

II. Psychological Benefits • • Stress reduction Self-esteem Social benefits Reduction of depression

III. Domains of Physical Fitness • • • Strength Flexibility Muscular Endurance Cardio-respiratory endurance Body Composition

IV. Overload - working the body harder than normal. V. Progression - Gradually increasing overload. VI. Specificity - Exercises need to be specific to what needs to be improved.

VII. F. I. T. Principle Frequency - How often you exercise Intensity - How hard you exercise Time - How long you exercise

VIII. ACSM Guidelines For improving aerobic endurance • Frequency - 3 -5 times per week • Intensity - 75% - 90% of H. R. R. • Time - 15 -45 minutes per workout

IX. H. R. R. - Heart Rate Range. The range in heart rate between resting and maximum. X. Karvonen’s Formula - Method of finding maximum heart rate. *The formula is 220 - age = max HR.

XI. Finding Target Heart Rate 1. Find your maximum heart rate using Karvonen’s formula 220 - age = max HR 2. Find your resting heart rate. It should be somewhere around 70 bpm. 3. Subtract your resting HR from your max HR. This will give your H. R. R. 4. For a 25 -year-old person with a resting HR of 70: 220 - 25 = 195 (max HR) - 70 (resting HR) 125 (H. R. R. ) 5. Multiply 125 by 0. 7 and 0. 9. (87 & 113) 6. Add these to 70 to find your target heart rate. Target HR = 157 -183

XII. Types of exercise • Aerobic exercise - exercise that requires oxygen to meet the energy demands. – Distance running – Swimming laps • Anaerobic exercise - intense activity where the muscles produce energy without using oxygen. – Weight lifting – Sprinting

XIII. Workout Stages • Warm-up - increasing circulation through slow, fluid motions. • Conditioning - Segment of workout that develops endurance or strength. • Cool-down - Tapering-off period after completion of conditioning period.

XIV. Sensible planning • Know your limits. – Listen to your body • Develop a routine – Find a regular time and place to exercise. • Wear proper clothing and equipment. – Proper fitting shoes and nonrestrictive clothing will make exercising comfortable.