Fitness Chapter 9

Definitions Overload Overload –An extra physical demand placed on the body Frequency Frequency –The number of activity units per unit of time Intensity Intensity –The degree of exertion while exercising Duration Duration –The length of time spent in each exercise

Statistic A Fact represented with a number A Fact represented with a number –Can be useful as a comparison to a whole  A lot versus 75%

Proceed with Caution The following are some other pointers about applying overload The following are some other pointers about applying overload –Use proper equipment and attire –Exercise regularly –Listen to your body and cooperate –Perform approved activities with proper form

Warm Up and Cool Down Warm Up Warm Up –Body Needs to  Get its fuel cells ready  Stretch muscles without tearing Cool Down Cool Down –Body Needs to  Begin to relax again  Allow blood flow to circulate freely

Target Heart Rate The heart rate that will condition a person’s cardiovascular system The heart rate that will condition a person’s cardiovascular system –To calculate  1 st subtract your age from 220 –220-16=204  (204 would be your Maximum heart rate)  Then multiple your Max Heart Rate by 0.75 –0.75*204= 153 beats per minute  (153 would be your TARGET heart rate)

Flexibility Range of motion Range of motion –The mobility of a joint Elasticity Elasticity –The characteristic of a tissue being easily stretched or bent and able to return to its original size and shape

Muscular Strength Resistance Resistance –A force that opposes another Set Set –A specific number of times to repeat a weight training exercise

Accident and Injury Prevention Chapter 22

Highway Accidents In 2005, more than 7,000 people aged 15 to 20 were involved in fatal crashes, according to the National Highway Traffic Safety Administration In 2005, more than 7,000 people aged 15 to 20 were involved in fatal crashes, according to the National Highway Traffic Safety Administration Prevention Prevention –Research has found that lap/shoulder seat belts, when used, reduce the risk of fatal injury to front-seat passenger car occupants by 45 percent and the risk of moderate-to-critical injury by 50 percent. –Air Bags lower the risk of head-on accident fatalities by 30%

Burns Prevention Prevention –Install fire extinguishers near danger spots –Change heating and cooling system filters –Dispose of trash immediately

Levels of Burns First-degree burns First-degree burns –affect only the outer layer of the skin. They cause pain, redness, and swelling. Second-degree (partial thickness) Second-degree (partial thickness) –burns affect both the outer and underlying layer of skin. They cause pain, redness, swelling, and blistering. Third-degree (full thickness) Third-degree (full thickness) –burns extend into deeper tissues. They cause white or blackened, charred skin that may be numb.