Presentation Package for Concepts of Physical Fitness 12e Section III: Concept 09: Active Aerobics, Sports, and Recreational Activities Created by: Gregory J. Welk Iowa State University

2Concepts of Physical Fitness 12e Cardiovascular Exercise Vigorous physical activity provides additional health benefits and is an enjoyable way to be active.

3Concepts of Physical Fitness 12e Types of Cardiovascular Activity Aerobic Activities Aerobic Activities –Examples »Jogging »Bicycling »Swimming »Aerobic Dance

4Concepts of Physical Fitness 12e Types of Cardiovascular Activity Active Sports and Recreation Active Sports and Recreation –Examples »Tennis »Basketball »Hiking »Skiing

5Concepts of Physical Fitness 12e Characteristics of Aerobic Exercise Continuous Continuous Large muscle groups Large muscle groups Rhythmic Rhythmic Low muscle fatigue Low muscle fatigue Activities can also be classified as continuous or intermittent

6Concepts of Physical Fitness 12e Continuous vs. Intermittent Activity Continuous aerobic activity + Efficient, convenient - May be boring for some Intermittent aerobic activity + More exciting for some - Requires more time - Requires more time - Increased risk of injury - Increased risk of injury

7Concepts of Physical Fitness 12e Risk of Injury in Exercise (per 1000 hrs of activity) Skating Skating Basketball Basketball Ave. Comp. Sports Ave. Comp. Sports Jogging Jogging Racquetball Racquetball Tennis Tennis Cycling Cycling High Impact Aerobics High Impact Aerobics Step Aerobics Step Aerobics Aerobic exercise eq. Aerobic exercise eq. Walking Walking

8Concepts of Physical Fitness 12e Popular Sports (Top 10 List from Surgeon Generals Report) 1. Tennis 6. Basketball 2. Bowling 7. Volleyball 3. Golf 8. Soccer 4. Baseball/Softball 9. Football 5. Racquetball10. Others

9Concepts of Physical Fitness 12e Characteristics of Popular Sports Lifetime sports Lifetime sports Primarily individual Primarily individual Wide levels of ability (handicap system) Wide levels of ability (handicap system) The top participation sports are very different than the top spectator sports

10Concepts of Physical Fitness 12e Popular Activities (Top 10 List from Surgeon Generals Report) 1. Walking 6. Aerobic Dance 2. Gardening7. Cycling (in/out) 3. Stretching8. Stair Climbing 4. Resistance Ex.9. Swimming laps 5. Jogging10. Tennis

11Concepts of Physical Fitness 12e Characteristics of Popular Activities Individual or small groups Individual or small groups Self- promotional Self- promotional Little skill needed Little skill needed

12Concepts of Physical Fitness 12e Self-Management Skills to Promote Interest in Activity Make efforts to improve skills and confidence in activity Make efforts to improve skills and confidence in activity Choose non-critical and self- promotional activities (e.g. walking) Choose non-critical and self- promotional activities (e.g. walking) Accept your self and your abilities and reduce level of self-criticism Accept your self and your abilities and reduce level of self-criticism

13Concepts of Physical Fitness 12e Behavioral Skills to Maintain Activity Logging of physical activity Logging of physical activity Reinforcement management Reinforcement management Click for Lab 9b Info

14Concepts of Physical Fitness 12e Web Resources On the Web On the Web pages for Concept Online Learning Center

Supplemental Graphics Lab Information

16Concepts of Physical Fitness 12e Lab 9a Information Jogging/Running Work with a partner to evaluate running (jogging) technique Work with a partner to evaluate running (jogging) technique –run at threshold pace and try to use your normal form to get an accurate evaluation of your technique Return to presentation

17Concepts of Physical Fitness 12e Lab 9b Information Planning and Logging Activity Use a planning calendar to schedule several aerobic exercise sessions in a given week Use a planning calendar to schedule several aerobic exercise sessions in a given week –goal is at least 3, 20 minute bouts a week Keep a log of your actual exercise sessions and tally the number of minutes you spend Keep a log of your actual exercise sessions and tally the number of minutes you spend Discuss logging experiences Discuss logging experiences Return to presentation