CHAPTER 13

Physical fitness -to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.

I. FITT Principle A. Frequency – How often. This refers to the number of times each week a person commits to working out.

B. INTENSITY How hard. Intensity of a given exercise program

C. TIME How Long – Refers to the duration of a single workout or the number of repetitions.

D. Type of exercise -Refers to the particular type of exercise preformed.

E. Muscles for FITT 1. Skeletal Muscles – Muscles attached to bones that allows your body to move. 2. These are voluntary muscles. You move them yourself.

II. Heart rates

A. Cardiac Muscle 1. Involuntary muscles that are found in the walls of your heart. a. These muscles work continuously, even when you are asleep.

B. Maximum pulse rate 220-age - most times your heart should beat per minute during any activity, ( approximately 206 to 207 beats per minute )

C. Target pulse rate max rate x 70% and 85% - rate the heart must work at for exercise to be aerobic, ( approximately 141-175 beats per minute )

III. SLEEP A. BODY RESTORES ENERGY AND REPAIRS ITSELF DURING DEEP SLEEP.

B. NONRAPID EYE MOVEMENT STAGE 1 – FALLING ASLEEP STAGE 2 – SLEEP BECOMES DEEPER AND MUSCLES RELAX STAGE 3 - SAME AS 2 STAGE 4 – RAPID EYE MOVEMENT

C. SLEEP DISORDERS 1. INSOMNIA – DIFFICULTY IN FALLING ASLEEP OR STAYING ASLEEP. SOLUTION - EXERCISE MAY EASE THE PROBLEM.

2. SLEEP APNEA – BREATHING STOPS FOR SHORT PERIODS DURING SLEEP AND THEN STARTS AGAIN SUDDENLY.

3. NARCOLEPSY – FALLING ASLEEP SUDDENLY WITHOUT WARNING FOR SHORT PERIODS OF TIME. DISORDER OF THE REM CYCLE. CAN DEVELOP DURING ADOLESCENTS OR IN THE EARLY TWENTIES