Ch. 13 - Exercise and Lifelong Fitness
Overtraining
Exercising too intensely or for too long without allowing enough time for rest
1.) get proper medical care 2.) wear safety equipment 3.) pay attention to your surrounding and the weather
Injuries can be avoided if you do what 3 things?
Anaerobic exercise
Intense physical activity that lasts for a few seconds to a few minute
Anaerobic exercise
Intense physical activity that lasts for a few seconds to a few minutes
Isotonic exercise
Involves contracting and relaxing your muscles through the full range of a joint's motion
Checkup Exercise program
Even if you think you are perfectly healthy, it makes good sense to get a ____ before beginning an ____ _____.
Breathing & heart rate (running, swimming, etc.)
Examples of aerobic exercise?
Intense - seconds - minutes (weightlifting, push-ups, sprints etc.)
Examples of anaerobic exercise?
Muscle contact @ constant rate (fitness machines —> provide resistance) Rebuilds muscle strength after injury
Examples of isokinetic exercise?
Placing/pushing palms together (muscles contract w/ little movement)
Examples of isometric exercise?
Contracting/relaxing muscles —> full range of motion (joints) (pull-ups, bicep curls, barbells)
Examples of isotonic exercise?
Isometric exercise
Exercise in which muscles contract but very little body movements occur
Opportunity Fun
Exercise is also an ________ to have _____.
Isokinetic exercise
Exercise performed with machines that ensure muscles contract as a constant rate
Isotonic exercise
Exercise that involves contracting and relaxing muscles through the full range of their joints motion
Muscles Stronger
If you do isometric exercises on a regular basis, the ____ you use will become _____.
Overtraining
If you exercise too intensely for too long without allowing enough time for rest, you may be ______.
Your health
If you have health concerns, work with your doctor to devise an appropriate fitness plan.
Low Around
If you listen to music while exercising, keep the earphone volume ____ enough so that you can hear what is happening _____ you.
Short-term
In planning a fitness program, you also need to know your more immediate, or ________ goals.
Therapy Muscle strength Injury
Isokinetic exercises are often used as _____ to rebuild ___ _____ after an ____.
Weather
Make sure your clothing is appropriate for the _____.
Fitness Strength Energy
Many supplement products promise shortcuts to greater _____, such as increased muscle ______ or extra ____.
Muscular strength Muscular endurance Flexibility
Most anaerobic exercises develop ______ ____, ____ _____, or ______.
Isokinetic exercise
Muscles contract at a constant rate
Drop Heart rate
One good indicator of improved fitness is a ____ in your resting ____ ____.
Aerobic exercise
Ongoing physical activity that raises your breathing rate and heart rate
Cross-training
Participating in a wide variety of activities
Self-confident Focused Stress levels
People who exercise regularly are likely to be more ____________ and _______, and have reduced _____ ____
Aerobic exercise Anaerobic exercise
Physical activities can be classified as ____ ____ or _____ _____.
Family Friends Relationships
Physical activity can be a way to bond with ____ and _____ or build new ______.
Balance and Coordination
Physical activity improves your balance and coordination, which may, in turn, improve your athletic ability
Endorphins
During continuous exercise, your brain releases ______.
Endorphins
Chemicals that block pain messages from reaching your brain cells
Muscular strength
The capacity of a muscle or a group of muscles to produce force
FITT formula
A fitness plan that depends on four factors of exercise: frequency, intensity, time, and type
Warm-up
A five-to-ten minute period of mild exercise that prepares your body for a vigorous workout
Body composition
A measure of how much body fat a person has, as compared to muscle and bone
Cool-down
A period of mild exercise, such as walking, performed after a workout
Dehydration
A serious reduction in the body's water content
Motions Slower
A warm-up should include some of the same _______ as your planned activity, but at a ______ pace.
Oxygen Uses
Aerobic exercise increase the amount of ____that your body takes in and ______.
Lifelong fitness
Allowing injuries to heal properly is extremely important for _____ _____.
Immediate Future
Although your ____ goals are important, you also need to think about the _____.
Isometric exercise
An exercise in which muscles contract but very little body movement takes place
Lifelong fitness
An important long-term goal of any fitness program should be ______ _______.
Overtraining Injuries
An important part of achieving lifelong fitness is avoiding _______ and preventing _____.
Aerobic exercise
An ongoing physical activity that raises your breathing and heart rates
Physical activity
Any movement that requires large muscle groups to work
Physical activity
Any movement that requires your large muscle groups to work
Dietary supplement
Any product that contains one or more vitamins, minerals, herbs, or other dietary substances lacking in the diet
Dietary supplement
Any product that contains one or more vitamins, minerals, herbs, or other dietary substances that may be lacking in the diet
Anabolic steroids
Artificial forms of the hormone testosterone, a hormone that is involved in muscle development
Stronger Beat
As the heart muscles become _____, more blood is pumped with each _____.
easy
As your fitness improves, your workouts may become too _____.
Clothing
Avoid any clothing that could cause you to trip or get caught on equipment. Wear light colored, reflective clothing if you must exercise at night
Your budget
Do the activities require special equipment or fees?
Nutrients
But nutritionists agree that fruits, vegetables, and whole-grain products provide the best ______.
Intensity Positive
By slightly increasing the ______ or time of your workout, you should continue to see ______ results.
Endorphins
Chemicals that block pain messages from reaching brain cells and produce feelings of pleasure
Enjoy Age
Choose actives that you _____ and can continue as you ____.
Social activities
Combine exercise with _____ ______ whenever possible.
Calendar
Develop a fitness plan by marking a ______ with your typical weekly schedule.
Repeated Actions Time
Developing muscular endurance requires ____ _____ over an extended period of ____.
Bend Stretch Twist
Flexibility means that you can ____, _____, and ______ your body easily.
Physical fitness
Having the energy and strength to participate in a variety of activities
Health problems
Having too much, or too little, body fat can lead to _____ ______.
15
Hold stretches for ___ seconds.
Bars Gels Benefits Long
Products such as sports-nutrition ____ and ____ also may have the most _____ for athletes who exercise for _____ periods of time.
Intake
Proper water and food _____ is also important.
Injury
Pushing your body too hard can lead to _____.
Exercise program Eating habits
Remember that, no matter what your fitness goals are, you need to combine your ____ _____ with healthy _____ ____.
Dehydration
Replacing the water you lose in sweat will prevent ______, or excessive water loss.
Protective Gear
Shoulder pads, helmets, mouthguards, and other protective gear are designed to prevent injuries during contact sports
Five Warm-up
Spend at least ____ minutes repeating the stretches you did during your ______ period.
FITT formula
Stands for frequency, intensity, time, and type
Weight maintenance
Staying at a health weight can reduce your risk for developing diseases such as diabetes, heart disease, and certain cancers
Isometric Isotonic Isokinetic
Strengthening and endurance activities can be further classified as ______ exercise, _____ exercise, or _____ exercise.
Muscles Tightened
Stretching after your cool-down loosens _____ that may have _____ during exercise.
Flexibility Injury
Stretching exercises, if done correctly, can increase _____ and may reduce the risk of ____ during exercise.
Medications
Supplements do not undergo the same strict testing as ______ do.
60 minutes More
Teens should spend ____ ________ or _____ each day performing some form of physical activity.
Muscular endurance
The ability of your muscles to work for an extended time
Flexibility
The ability to move a joint through its entire range of motion
Lifelong fitness
The ability to stay healthy and fit as you age
Body composition
The amount of fat tissue in your body compared to the amount of lean tissue, such as muscles and bones
Time
The amount of time you spend exercising affects your level of fitness
Lift Muscular strength
The amount of weight you can ____ is one measure of your _____ ______.
Body Mind Social interactions
The changes that occur due to physical activity are beneficial to your ____, your ______, and your ______ ________.
Target heart rate
The heart rate at which your cardiovascular system receives the most benefits from exercise without working too hard
Oxygen Carbon dioxide
The lungs become more efficient at delivering ______ to the blood and removing ______ _____.
Intensity target heart rate
The rate at which your cardiovascular system receives the most benefits from exercise without working too hard
Warm-up Cool-down
The safest workouts begin with a _______ period and end with a _______ period.
Sprains
The tearing of ligaments
Strains
The tearing of tendons
Illegal
The use of unprescribed steroids is also _____.
Peak level
The workout is when you perform an activity at its ___ ____.
Muscular strength Endurance
Through repetition of isotonic exercises, you can develop _______ _________and _____.
Substances Harm
To achieve and maintain lifelong fitness, you need to avoid _____ that can ____ you.
FITT Formula
To be effective, your workout should follow the ____ ______.
Frequency
To become or stay physically fit, you should exercise at least 3 to 5 times a week
Goals Program Progress
To plan a successful fitness program you should define your ____, develop your _____, and monitor your _____.
Type
To prevent boredom and overuse injuries, you should practice cross-training by participating in a wide variety of activities
Footwear
To protect your feet from injury, footwear must fit properly, be in good condition, and provide support and protection
Sprains Strains
Two common sports-related injuries are ____ and _____.
Repetitively Injuries
Using the same joints ______ during your workouts can lead to overuse ______.
Day Day
Vary your activities from ___ to ____.
1.) alter appearance 2.) damage organs 3.) increase the risk of cancer 4.) cause depression
What 4 things can steroids do to you?
1.) where you live 2.) where it is safe for you to exercise 3.) whether an area is well-lit 4.) whether there are other people around
What 4 things should you take in account as you plan your exercise program?
Where you live
What activities are appropriate for the area where you live? Will you have to alter your plans when the seasons change?
1.) biking to school 2.) cleaning your room 3.) walking the dog
What are 3 everyday activities that should be completed?
1.) gaming 2.) watching TV 3.) "IM-ing"
What are 3 sedentary activities?
1.) swimming 2.) jogging 3.) dancing 4.) brisk walking 5.) rowing
What are 5 cardiorespiratory activities you should do?
1.) stretching exercises 2.) ballet 3.) martial arts
What are activities you should do 2-5 days a week? (Flexibility)
1,) weight lifting 2.) sit ups 3.) push ups
What are activities you should do 2-5 days a week? (Muscular training)
1.) fatigue during exercise 2.) nausea or vomiting 3.) loss of appetite 4.) irritability
What are the 4 signs of overtraining?
1.) cardiorespiratory endurance 2.) muscular strength 3.) muscular endurance 4.) flexibility 5.) body composition
What are the 5 components of fitness?
1.) Wear gloves or mittens and a hat 2.) take off layers as you warm up
What should you wear when exercising outdoors in cold weather?
1.) wear light-colored clothing 2.) dress lightly 3.) wear sunscreen
What should you wear when exercising outdoors on warm, sunny days?
Physical fitness
When you have the energy and strength to participate in a variety of activities
Cardiorespiratory endurance
When your heart, blood vessels, and lungs are able to distribute nutrients and oxygen and remove wastes efficiently during prolonged exercise
Look Sleep Alert
You may find that you _____ better, ____ better, and feel more _____.
Muscle strength Weight
You might also notice that you have gained ______ _____ or lost _______.
Injuries Pain
You should also see your doctor whenever you experience any _____ or _____ that doesn't go away.
16 ounces Exercise
You should drink about ___ _____ of water one to two hours before you ______.
Warm-up
Your cool-down should be at least as long as your ______.
Progress
Your goals should be specific to help you measure your _______.
Cardiovascular system
Your heart and blood vessels receive the most benefits from regular physical activity
Bone strength
Your physical activities make your bones stronger and denser
Goals Realistic
Your time frame for reaching your ____ also needs to be ______.
Stretching
Your warm-up should also include five to ten minutes of ______.
Stretching
_______ exercises should be part of both the warm-up and cool-down periods