Chapter 3-2 Exercise and

FitnessLesson Focus: The role exercise plays in

physical, mental/emotional, and social health.

Since the early 1970’s, the U.S. has been in the middle of a fitness boom.

Any time of the day you can see people of all ages exercising. WHY ?

- A variety of exercises contributes to overall health.

-Exercise is essential to the total health of the individual.

-Exercise is a significant contributor to weight control.

I. Benefits of ExerciseA. Provides a lifetime of health benefits.B. Helps strengthen aspects of “Health

Triangle” (physical, social, emotional).

II. Benefits To Physical HealthA. Building a strong body.B. Reduces feelings of chronic fatigue and

stiffness.C. Can improve motor responses.D. Strengthens body’s skeleton, muscles, other

moving parts.E. Helps slow the onset of Osteoporosis, a

condition of weak, brittle bones.F. Enhances body’s protection against disease

by building up resistance through improved fitness.

- a strong, toned body restores itself quicker after an illness.

II. Benefits To Physical Health Cont.

G. Exercise contributes to the functioning of: 1. Nervous System –improves reaction time

through quicker response to stimuli. 2. Circulatory System-strengthens the heart,

heart pumps more efficiently. 3. Respiratory System-take fewer but deeper

breaths, lung capacity increases.

III. Exercise And Weight ControlA. 1 in 3 adults and 1 in 5 teens are overweight or

obese.B. The problem is related to 2 concepts: 1. Metabolism=process by which body gets

energy from food. 2. Basal Metabolism=minimum amount of energy

required to maintain life processes in the body.C. The body gets energy from food, energy value

measured in units of heat=calories.D. The body requires a minimum amount of calories

to maintain itself.

III. Exercise And Weight Control Cont.

E. Additional calories must be used or are stored as fat.

F. Metabolic rate increases during exercise, body burns more calories depending on the activity.

G. You continue to burn calories while metabolic rate returns to normal.

H. If you burn more calories than you take in – you lose weight.

I. If you take in more calories than you burn – you gain weight.

J. 1 pound of fat = 3500 calories.

IV. Benefits To Emotional And Emotional Health

A. Reduces emotional stress.B. Relax tense muscles and helps you sleep

better.C. Makes you more productive and energetic.D. Increases creativity by releasing body

chemicals that stimulate the brains creative centers.

E. Provides a healthy outlet for tension, anger, frustration.

F. Physical fitness gives a sense of pride and accomplishment in taking care of yourself.

G. Contributes to self-esteem.

V. Benefits To Social Health

A. Helps form relationships with others that share your same interests.

B. Helps prepare you to meet new people.C. Helps motivate you to continue with your

exercise program.

VI. Improving Your Health Related Fitness

A. To strengthen heart and lung capacity do aerobic exercises=vigorous activity where oxygen is taken for at least 20 minutes.

B. Do exercises like walking, jogging, swimming, cycling – low impact activities.

C. To improve muscle strength, endurance , and flexibility, do anaerobic exercises =short intense burst of activity that works muscles so hard they produce energy without using oxygen.

D. 100 yard dash, weight training, resistance training =building muscles by requiring muscles to resist force

VI. Improving Your Health Related Fitness Cont.

C. 3 types of resistance training exercises: 1. Isometric= uses muscle tension to

improve muscle strength with little of no movement.

2. Isotonic= combined muscle contraction with repeated movement – push ups, pull ups, weight lifting.

3. Isokinetic= involves resistance through an entire range of motion – stretching, pushing, pulling, against a hydraulic lever or certain kinds of exercise equipment.