Physical Activity

Aerobic vs. Anaerobic Aerobic = any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature.

Aerobic vs. Anaerobic Anaerobic = “without air” or “without oxygen”. Use muscles at high intensity and a high rate of work for a short period of time. Helps increase our muscle strength and stay ready for quick bursts of speed.

Types of Physical Activity Aerobic Activity > Burns calories –All aerobic exercises supply large amounts of oxygen to your muscles; this helps promote the burning of excess fat and food calories. Strength Training Activity > Lean muscle tissue is more efficient at burning calories. Pound for pound it burns 5 times as many calories as most other body tissues.

Resistance/Strength Training Isometric = muscle tension to improve muscular strength with little or no movement. Isotonic = activity that combines muscle contractions and repeated movement. Isokinetic = activity in which a resistance is moved through an entire range of motion at a controlled rate of speed.

Training Plan Warm-up = an activity that prepares the muscles for work. Raises body temp., stretching can increase muscle elasticity, and increase pulse gradually. Cool-down = activity that prepares the muscles to return to a resting state. Without can cause muscles to tighten and dizziness.

Training Plan (cont.) Overload = working the body harder than it is normally worked. Progression = gradual increase of overload to improve fitness level. Specificity = particular or specific exercises or activities to improve fitness. F.I.T.T. Formula for activity or exercise to be effective.

Getting The Most Out of Workouts Nutrition/hydration = “good” nutrition provides energy. Hydration provides body to be alert, focused, reaction time, less muscle cramps, and improve endurance. Adequate Rest = reenergize. Inadequate rest/sleep can disrupt CNS. Avoiding harmful substances = steroids and nutritional supplements.