Lifetime Fitness
social benefits of exercise:
- meet new people -feel belonging -promote social skills/leadership
at least 3 Benefits of Including a Cool Down Period in Your Workout:
-Allows circulatory system to return to its normal state. Just as the warm up helped you decrease the initial stress on your heart, the cool down allows your heart to gently slow back to its resting pulse. -Prevents blood from pooling in extremities. By exercising at a slower rate for a few minutes after a difficult workout, you will allow your circulatory system to return to a resting state while maintaining proper blood pressure. Athletes who collapse or faint at the finish line often do so because of stopping so suddenly and blood pooling in the extremities. -Provides time for mental reflection. This time is great for simply "resting" your mind and enjoying the sense of well being that comes from working out. This is a good time to put that old cliché to practice: "Take time to smell the roses!" -Relaxes tension from the workout. Slowing the body down, taking time to stretch, and slow breathing down is important in helping to release the stress that was just put on your body through exercise.
The body burns calories for three main purposes:
-BMR -Digestion -exercise
benefits of warm ups
-Increased blood circulation and heart rate. The increase in blood flow allows more oxygen to get to your muscles and prepares them for more strenuous exercise. -Increased muscle temperature. A warmed muscle contracts more forcefully and relaxes more quickly. A muscle or tendon that is warm is also more flexible and less likely to tear. -Increased blood temperature. As the blood temperature increases, when it travels through the muscles the binding of oxygen to hemoglobin weakens so oxygen is more available to working muscles. -Engages the body's cooling system. -Mental preparation. -Prevent soreness.
cool down strategies
-Keep moving. The last thing you want to do after a hard workout is to keep moving, but that is the basic element of cooling down. Even if you are simply walking for 3-7 minutes, allowing your body to slowly lower to a more restful state is a key element to cooling down. Remember, this will keep the blood from pooling and give you max benefits from your workout. -Take time to stretch. Whether you choose static or dynamic stretching (covered in the next lesson), taking time to stretch post workout is one of the best ways to increase muscle flexibility. Stretching post workout is actually more effective than prior to your workout in your warm up! -Drink water. It's important to replace the fluids lost during your workout, drinking water helps in both building and repairing muscle tissue and cells. It also helps keep your body chemistry perfectly balanced.
mental/ emotional benefits of exercise:
-manage stress -increase self esteem -better brain thinking -decreased risk for depression -improved learning ability -helps prevent Alzheimer's Disease -decreases anxiety -increase relaxation -boosts creativity
physical benefits of exercise:
-weight management -reduced risk of heart disease, and some cancer -strengthens bones and muscles -improved cardiovascular endurance and strength -improved quality of sleep -improved digestion and aids in regular bowel movements -longer life -injury prevention
How long is anaerobic exercise
1-25 second bursts or less than 15 reps
reps on dynamic stretching:
10-15 times
Target Heart Rate
65%-85% of Max Heart Rate
dynamic stretching
A stretching technique performed while muscles are actively moving. Muscles are stretched through movement, but are not held in one particular position for any length of time.
static stretching
A stretching technique used while the muscles are at rest. Muscles are lengthened to an elongated position and held for a period of time between 20-45 seconds
Strength training
A type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength
What are the two main types of exercise?
Aerobic and Anaerobic
Cardiovascular exercise
Aerobic exercise geared toward raising the heart rate for an extended period of time
Short quick bursts of explosive exercise, focusing on cardiovascular and muscular strength and power:
Anaerobic Exercise
Type in FITT
Anaerobic or aerobic
Which of the following is not a a tip for cross training?
Change activities often
stretching rules
Do not consider stretching a warm up. As you learned in the last unit, a proper warm up and raising your heart rate and body temperature are key before doing any type of exercise. That is also true of stretching; stretching cold muscles is a great way to injure yourself before you even begin to exercise! Focus on major muscle groups. Make it your goal to stretch muscle groups you will use in your workout, being sure to stretch both sides equally. Don't bounce. Bouncing can cause tearing of muscle tissue making you less flexible and more prone to pain. Be consistent. The more you work on your flexibility the more flexible you become. Make it a point to stretch for 10 minutes before bed or at a particular time of the day so you get into a routine. Don't aim for pain. On a scale of 1 to 10, with 10 being very painful and uncomfortable, you should strive for about a 4. Find the point where you feel tension in your muscle, but not pain. The old adage, "No pain, no gain" is just NOT good science when it comes to exercise! BREATHE! It's common to hold your breath during a challenging task, but when you stretch it's vital that you breathe deeply to oxygenate your cells.
Dynamic stretching has great muscular benefits; especially in getting those muscles ready to exercise if it's done at the beginning of your warm up. tf
FALSE!! end of warm up
"Lose Weight" is an example of a specific goal to improve your fitness level
False
Heart rate is not a good indicator of the intensity of an exercise. t/f
False
It isn't important to be concerned about having rest times between strenuous workouts. t/f
False; rebuilds and replaces cells
Briefly list 3 of the 4 characteristics of aerobic exercise found in the chart in your lesson
Fat+Oxygen for energy, Low intensity, long time, goal's to increase endurance
cross training tips:
Find one that works for you, Make it regular, Enjoy yourself
F I T T
Frequency, intensity, time, type
Goal setting strategies:
Make a list of specific goals, keep my goals SMART, and make an action plan to achieve my goal
What are three important strategies to use when setting your fitness goals?
Make a list of specific goals. Analyze your goals, are they S.M.A.R.T? Make an action plan to achieve your goals.
How long is aerobic exercise
More than 25 seconds or more than 15 reps
Is progress linear?
No. every up and down counts
Briefly list 3 of the 4 characteristics of anaerobic exercise found in the chart in your lesson
Sorted carbs for energy, high intensity, short time, increase strength
What does SMART stand for?
Specific, Measurable, Attainable, Realistic, Timely
warmup strategies:
Start slow. Whether you are walking, jogging, doing light calisthenics, or cardio activities you should start off at a slower pace, about 40-50% effort of heightened exercise levels. Warm up for 5-10 solid minutes. The warm up should be a sustained time period of continued low intensity exercise. Gradually increase intensity. As your warm up time goes on, begin to slowly step up the intensity. Choose sport specific warm ups. If you are about to swim the 100 m breaststroke, start by slowly warming up your body in the pool with some basic exercises. If you are about to run a 10 k race, start by walking, and then gaining speed to a jog, possibly adding in some form running movements like high knees or skipping. Don't stretch cold muscles! Many people think warming up is sitting on the floor and stretching. This is not a healthy practice, and can actually do much more damage than good. Do those stretches at the end of your warm up. Use technology. There are literally thousands of short warm up videos you can access even just searching on YouTube. You can get stuck in a rut with our exercises, and a simple web search can help spice up your warm up.
A type of physical exercise specializing in the use of resistance to induce muscular contraction which builds muscular strength and endurance:
Strength training
Flexibility training
Stretching that helps prevent cramps, stiffness, and injuries, and can give you a wider range of motion.
Endurance
The ability to do something
Body Composition
The ratio of fat tissue to lean muscle tissue and bone in the body.
Heart rate is a key component in managing your exercise. T or F?
True
Too often in the area of fitness, planning is an afterthought; it is important to have a plan to reach your fitness goals. T or F?
True
When setting fitness goals it's important to challenge yourself and your physical abilities.
True
You must have a plan if you want to reach your fitness goals. T or F?
True
Your workouts should work for you, fit your personality and interests, meet your needs, target your fitness goals, and contribute to developing good fitness habits. T or F?
True
Micro-nutrients
a chemical element or substance required in small amounts for normal growth and development
Macro-nutrients
a substance required in relatively large amounts that humans utilize as the bulk of their energy
Which of the following is an example of a physical goal rather than an athletic goal? a. lower my BMI by 3 points b. prepare to run a 5k marathon c. decrease my time in the 100 yard dash d. increase my flexibility
a. lower my BMI by 3 points
It is important to break larger fitness goals into...
a. smaller steps
Your fitness goals could be athletic or
aestetic
Short quick bursts of explosive exercise, focusing on cardiovascular and muscular strength and power:
anaerobic
Which of the following is NOT a strategy for goal setting? a. Analyze your goals, are they S.M.A.R.T? b. Do something fun c. Make a list of specific goals d. Make an action plan to achieve your goals
b. Do something fun
Choose the goal below that is a Smart Goal. a. lower resting heart rate b. Lower resting heart rate to 60 bpm c. increase cardio fitness d. increase max heart rate
b. Lower resting heart rate to 60 bpm
the number of calories required to carry out basic bodily functions and nothing else. Essentially the number of calories required by your body if you stayed in bed all day.
basal metabolic rate
Which of the following is NOT a S.M.A.R.T. goal? "a. Lose 1 pound per week for the next 5 weeks b. Improve my push up test score from 55 in a minute to 65 c. add vegetables to my diet d. Decrease my Body Mass Index by 1 point by the end of the semester"
c. add vegetables to my diet
three macro nutrients:
carbs, protein, fat
Your workouts should work for you, fit your personality and interests, meet your needs, target your fitness goals, and contribute to developing good fitness habits.
cardiovascular exercise
how to choose good food:
consider: -how far did it travel? -how colorful is your plate -what are the ingredients
a strength and conditioning program that aims at improving muscular fitness, cardiovascular endurance, and flexibility.
crossfit
weight management is not:
dieting
It is easiest to use your index finger when checking your pulse during exercise. t/f
false; index and middle
This macronutrient is important as an energy source and for skin health.
fats
Stretching or other exercises that help prevent cramps, stiffness, and injuries, and can give you a wider range of motion.
flexibility exercise.
The human body is complex and to function it must have
fuel
A quick and easy way to track your heart rate during exercise is to use
heart monitor
How is cardio intensity determined?
heart rate
What is the biggest reason individuals lose motivation and end up frustrated with efforts to improve fitness levels?
lack of a clear goal. If you don't have a clear, SMART goal, it is hard to keep track of progress, as you don't have a specific goal your aiming at. This leads to a lack of motivation, as your progress can't be measured, and you can't ever see an end in sight.
The main goal of static stretching is to:
lengthen a muscle
unsaturated fats:
liquid at room temp; good
One important requirement in setting fitness goals would be to make sure it is
measurable
calorie
measurement of the potential energy in food
Explain how the following three strategies will help set you up for success in achieving a better fitness level. 1. Make a list of specific goals 2. Analyze your goals, are they S.M.A.R.T? 3. Make an action plan to achieve your goals.
motivation
Mixing in a variety of different aerobic and strength building activities will help prevent
overuse injury
Your fitness goals could be geared toward targeting fitness needs for a specific sport or
personal physical health goals like losing weight or lowering BMI
Briefly explain how to check your Heart Rate using a stopwatch.
place your middle and index fingers on your carotid artery, and start the stopwatch. As the timer starts, you should count how many times your heart beats until the stopwatch reaches 30 seconds. Then, you multiply this number by two, and that is your Heart Rate (per minute).
cool down
preparing for physical exertion or performance by exercising gently beforehand
warm up
preparing for physical exertion or performance by exercising gently beforehand
Aerobic
rather low intensity exercise, focusing on cardiovascular and muscular endurance and stamina.
What are the three elements you need to record with each strength training exercise?
sets, reps, and time
Anaerobic
short quick bursts of explosive exercise, focusing on cardiovascular and muscular strength and power.
saturated fats:
solid at room temp: bad
Give 3 examples of behavioral strategies (actions you can do) to help you achieve your fitness goals.
staying after school to use your school's gym, setting out your workout clothes the night before, diet restrictions
Going for a jog, hopping on a bike, or getting outside on a trail when you are stressed is an excellent way to deal with
stressors
how to lose a pond a week:
take 500 calories out a day
metabolism
the chemical process of converting food into usable energy in the body
first T in FITT
time
A good goal is to stretch muscle groups you will use in your workout, being sure to stretch both sides equally. tf
true
Every step in progressing toward your fitness goals is important and worthwhile. t/f
true
Fast food is high in calories and very low in nutrition. tf
true
One important requirement of setting fitness goals is to be sure you have the resources to accomplish that goal. t/f
true
Recent health projections estimate that 1 out of every 3 children and adolescents in our country will develop Type II Diabetes due to poor nutrition and lack of exercise. tf
true
Type refers to either aerobic or anaerobic exercise t/f
true
You must have a plan if you want to reach your fitness goals. t/f
true
trans fat:
unsaturated fats hydrogenated to be solid at room temp
Characteristics of aerobic exercise
uses fat with oxygen for energy, longer time, low intensity, goal is to increase endurance
Characteristics of anaerobic
uses stored carbs without oxygen for energy, high intensity, short time,. goal is to increase strength
3 micronutrients:
vitamins, minerals, water
Do you need to have rest times between strenuous workouts?
yes!!!
One excellent discipline that combines both static and dynamic stretching motions is
yoga
a flexibility driven, core engaging, stress relieving exercise practice that just might get you hooked.
yoga
You need to rest your body after strenuous activity so...
your body replaces dead or damaged cells.
a dance workout that is fun, energetic, and works a variety of muscles you probably never knew you had.
zumba
