Health ch. 4

aerobic exercises

(intense activity where oxygen is taken in for more than 20 minutes) improve cardiorespiratory endurance

anaerobic exercises

(intense bursts of activity where the muscles work so hard they produce energy w/o oxygen) improve muscular strength, muscular endurance, and flexibility.

Safety in Sports and Exercise

1. Be aware of the people around you. 2. Playing at your skill level. 3. Obeying rules and restrictions. 4. Accepting responsibility for you own safety. 5. Using proper protective equipment

Major Exercise Related Injuries (medical treatment required)

1. Fractures: any type of break in a bone, requires immobilization to heal 2. Dislocations: bone slips from its normal position at a joint 3. Tendinitis: tendons (bands of fiber which connect muscles to bones) are stretched or torn from overuse 4. Blows to the head: can result in swelling of the brain or concussion

Weather-Related Risks

1. Hot Weather -overexertion -heat cramps -heat exhaustion - heat stroke Most of these risks can be greatly reduced by drinking plenty of water. 2. Cold Weather -frostbite -hypothermia Most of these risks can be greatly reduced by dressing warmly in layers.

Dangers of Anabolic Steroids Anabolic Steroids are ILLEGAL and the negative consequences of taking them includes:Dangers of Anabolic Steroids Anabolic Steroids are ILLEGAL and the negative consequences of taking them includes:

1. Increased risk of cancer and heart disease 2. Sterility, or the inability to have children 3. Skin problems, such as acne and hair loss 4. Unusual weight gain or loss 5. Sexual underdevelopment and dysfunction 6. Violent, suicidal, or depressive tendencies

Treatment For Minor Injuries (muscle cramps, strains, and sprains)

1. Rest: avoid using the affected muscle or joint 2. Ice: to reduce pain and swelling, 20 minutes on, 20 minutes off 3. Compression: light pressure (bandage) can reduce swelling 4. Elevation: raise affected limb above heart level to reduce pain and swelling

5 components of physical fitness:

Body Composition, Flexibility, Muscular Strength, Muscular Endurance,Cardiorespiratory Endurance

The F.I.T Principle

Frequency: how often you do the activity each week. -at least 4 times/week Intensity: how hard you work at the activity. -work in your target heart rate zone Time: how long you do the activity. -used to be 20 t0 30 minutes, but has been increased to 60 minutes as a result of .........

three stages of an exercise program:

Warm-up Prepares the muscles for the workout. This includes raising heart rate and stretching muscles. 2. Workout The activity is performed at its peak. 3. Cool-down Gradually decreasing activity.

Hypothermia:

a condition in which body temperature becomes dangerously low

Frostbite:

a condition that results when body tissue becomes frozen

Training program:

a program of formalized physical preparation for participation in a sport

sedentary lifestyle

a way of life that requires little movement or exercise.

Cardiorespiratory Endurance

ability of the heart, lungs, and blood vessels to send fuel and oxygen to the body during long periods (20 minutes or more) of intense activity

Muscular Endurance

ability of the muscles to work over a period of time without fatigue (ability to "keep on going")

Flexibility

ability to move a body part through a full range of motion

Muscular Strength

amount of force a muscle can exert (ability to "do the work")

Sprain:

an injury to tissues surrounding a joint

Heat exhaustion:

an overheating of the body resulting in cold, clammy skin and symptoms of shock (dizziness, headache, shortness of breath, nausea)

Physical activity:

any form of movement, whether purposeful, as in exercise and sports or recreation, or incidental, as when carrying out domestic chores

Anabolic steroids:

chemicals similar to the male hormone testosterone taken to increase muscle mass and performance

Strain:

condition in which muscles have been overworked

Target Heart Rate

desired heart rate during exercise which changes for every age.

Lifestyle activities:

forms of physical activity that are a normal part of your daily routine or recreation and that promote good health throughout a lifetime

Progression:

gradual increase in overload necessary to achieve higher level of fitness. As it becomes easier, you add more reps or sets

3 types of anaerobic exercises

isometric, isotonic, isokinetic

isometric

little to no movement

Heat cramps:

muscle spasms that are a result of loss of large amounts of salt and water through perspiration

Overexertion:

overworking the body

Specificity:

particular exercises improve particular areas of fitness. For example, weight training improves muscular strength and aerobic activity improves cardiovascular fitness.

Metabolism

process by which your body gets energy from food

Body Composition

ratio of body fat to lean tissue (muscle)

isotonic

repeated action or movements

Muscle cramp:

spasm or sudden tightening of a muscle

Agility:

the ability to control the body's movements and to change the body's position quickly

Speed:

the ability to move a distance or complete a body movement in a short period of time

Balance:

the ability to remain upright either while standing still or moving

Power:

the ability to use force with great speed

Coordination:

the ability to use two or more body parts together well, or to use the senses along with the body parts

Hydration:

the addition of fluids to the body

Basal metabolism:

the minimum amount of energy required to maintain the body processes.

Reaction time:

the rate of movement once a person realizes the need to move or react

isokinetic

through full range of motion

Overload

working the body harder than it is normally worked. Increasing repetitions, doing more sets. This builds muscular strength.