Exercise and Fitness Chapter 3 Lesson 2

 Frequency-how often you do the activity each week.  Intensity-how hard you work at the activity during a session.  Time- how much time you devote to a given session F.I.T.

 Isometric exercise- involve muscles pushing against muscles. Putting the palms of your hands together in front of you and pushing is an example of Isometric.  Isotonic exercise-push-ups and pull-ups are isotonic exercises. So is lifting weights  Isokinetic exercise-Pushing or pulling against a hydraulic lever of certain exercise equipment is a type of isokinetic exercise. Resistance Training

 Aerobic- is vigorous activity in which oxygen is continuously taken in for a period of at least 20 minutes. Ex. Dancing, jogging  Anaerobic – involves intense bursts of activity in which the muscles work so hard that they produce energy without using oxygen. Ex. 100 meter dash Aerobic vs. Anaerobic

 Cardiovascular Fitness  Strength  Flexibility  Muscular Endurance  Body Composition Health-Related Fitness Components

 Agility  Balance  Coordination  Speed  Reaction Time  Power Skill-Related Fitness Components

 Sedentary lifestyle is a way of life that requires little movement or exercise Exercise and Weight Control

 Warm-up  Workout  Cool-Down Parts of An Exercise Program

 Muscle Cramp  Strain  Sprain Injuries Minor

 Fractures  Dislocations  Blows to the head  Tendinitis Injuries Major

 R-rest  I-ice  C-Compression  E-Elevation R.I.C.E

 Negative Consequences  Increased risk of cancer and heart disease  Skin problems, such as acne and hair loss  Unusual weight gain or loss  Sexual underdevelopment and dysfunction Anabolic Steroids

 Find your resting heart rate by sitting quietly for five minutes and then taking your pulse  Subtract your age from 220 to find your maximum heart rate. Maximum heart rate