Physical Fitness NOTES Vocabulary Physical fitness the ability

Physical Fitness NOTES

Vocabulary • Physical fitness - the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands • Physical activity - any form of movement that causes your body to use energy • Exercise - Purposeful physical activity that is planned, structured, and repetitive, and that improves or maintains physical fitness

Vocabulary • Cardiorespiratory endurance - The ability of your heart, lungs, and blood vessels to send fuel and oxygen to tissues during long periods of activity. • Aerobic exercises - Rhythmic activities that use large muscle groups for an extended period of time. • Anaerobic - Intense, short bursts of activity where the muscles work so hard that they produce energy without using oxygen.

Oxygen!? ! • Aerobic exercise increases your heart rate and pumps more blood throughout your body. • Anaerobic exercises improve muscular strength and endurance.

Aerobic Activities Cycling Most Team Sports Cross-Country Skiing Brisk Walking Aerobic Activities Skating Dancing Running

Strength Training Rowing Cross-Country Skiing Skating Running Strength Training Cycling Push-Ups Pull-Ups

Resistance on muscles • Isometric exercises use muscle tension to improve strength with little/no movement of the… ex. pushing against a wall • Isotonic exercises combine movement of the joints with contraction of the muscles, building flexibility + strength… ex. pull-ups • Isokinetic exercises exert resistance against a muscle as it moves through a range of motion … ex. leg press

Elements of fitness • 5 elements… cardiorespiratory endurance – muscular strength – muscular endurance – flexibility – body composition • Having low overall body fat reduces your risk of cardiovascular disease and other health problems associated with being overweight.

Physical Benefits • Strengthens your muscles and bones • Boosts your energy level • Improves your posture • Helps you maintain a healthy weight • Reduces your risk of many serious diseases

Other Health Benefits Mental/Emotional • Stress Relief • Mood Enhancement • Improved Self-Esteem • Better Sleep Social • Spend time with friends • Develop relationship skills

Risks of being inactive • Being sedentary* all the time puts you at risk for a variety of health problems. • *Involving little physical activity • Examples of sedentary activities include watching TV, surfing the Internet, and playing video games.

Risks – cont. § § § § § Unhealthful weight gain and obesity Cardiovascular disease Type 2 diabetes Certain types of cancer Asthma and other breathing problems Osteoporosis Osteoarthritis Psychological problems Premature death

Summary • Choose different activities to meet specific fitness goals + prevent boredom. • Create a fitness journal. • Four principles of a fitness plan 1 – specificity 2 – overload 3 – progression 4 – regularity A cool-down activity… low intensity activity preparing you to return to resting You need at least three balanced workouts a week to maintain your fitness level!