CHAPTER 2 LESSON TWO: EXERCISE AND FITNESS

Benefits of Exercise Nervous System – Improves reaction time. Circulatory System – Strengthens heart making it stronger and more efficient. (more work less effort) Respiratory System – More efficient, fewer and deeper breaths.

Exercise and Weight Control 1 out of 3 adults is overweight and 1 out of 5 teens is as well. Sedentary Lifestyle – a way of life that includes very little movement or exercise.

Exercise and Weight Control Gain weight – eat more calories than you burn to gain weight Lose weight – eat fewer calories than you are burning.

What is Metabolism? Metabolism is the process by which the body gets energy from the food that we eat. Basal Metabolism or Basal Metabolic Rate (BMR) – the minimum amount of energy required to maintain the life processes.

What are Calories? Measurement of the energy value of food expressed in units of heat. A calorie is a unit of heat

Aerobic exercise – vigorous activity in which oxygen is continuously taken in for 20 minutes or longer. -Strengthens heart and increases lung capacity -Should be done 3-4 times per week - Used to improve cardio respiratory endurance -Ex. Biking, jogging, swimming, cross country

Anaerobic exercise – involves intense bursts of activity in which the muscles work so hard that they produce energy without using oxygen -Used to improve muscular strength, muscular endurance and flexibility -Ex. Sprinting, lifting and resistance training

Resistance Training Isometric exercise – muscle contracts but does not move, Example: wall sits. Isotonic exercise – fixed weight and a variable speed. Examples: lifting free weights, using dumbbells. Isokinetic exercise – fixed speed at a variable weight or tension. Examples: riding a life cycle, treadmill that goes uphill