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