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Physical Fitness NOTES
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Vocabulary Physical fitness - the ability to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands Physical activity - any form of movement that causes your body to use energy Exercise - Purposeful physical activity that is planned, structured, and repetitive, and that improves or maintains physical fitness
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Vocabulary Cardiorespiratory endurance - The ability of your heart, lungs, and blood vessels to send fuel and oxygen to tissues during long periods of activity. Aerobic exercises - Rhythmic activities that use large muscle groups for an extended period of time. Anaerobic - Intense, short bursts of activity where the muscles work so hard that they produce energy without using oxygen.
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Oxygen!?! Aerobic exercise increases your heart rate and pumps more blood throughout your body. Anaerobic exercises improve muscular strength and endurance.
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Aerobic Activities Aerobic Activities Cycling Most Team Sports
Brisk Walking Aerobic Activities Cross-Country Skiing Running Skating Dancing
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Strength Training Strength Training Rowing Skating
Cross-Country Skiing Strength Training Running Pull-Ups Cycling Push-Ups
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Resistance on muscles Isometric exercises use muscle tension to improve strength with little/no movement of the… ex. pushing against a wall Isotonic exercises combine movement of the joints with contraction of the muscles, building flexibility + strength… ex. pull-ups Isokinetic exercises exert resistance against a muscle as it moves through a range of motion … ex. leg press
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Elements of fitness 5 elements… cardiorespiratory endurance – muscular strength – muscular endurance – flexibility – body composition Having low overall body fat reduces your risk of cardiovascular disease and other health problems associated with being overweight.
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Physical Benefits Strengthens your muscles and bones
Boosts your energy level Improves your posture Helps you maintain a healthy weight Reduces your risk of many serious diseases
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Other Health Benefits Mental/Emotional Stress Relief Mood Enhancement
Improved Self-Esteem Better Sleep Social Spend time with friends Develop relationship skills
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Risks of being inactive
Being sedentary* all the time puts you at risk for a variety of health problems. *Involving little physical activity Examples of sedentary activities include watching TV, surfing the Internet, and playing video games.
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Risks – cont. Unhealthful weight gain and obesity
Cardiovascular disease Type 2 diabetes Certain types of cancer Asthma and other breathing problems Osteoporosis Osteoarthritis Psychological problems Premature death
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Summary Choose different activities to meet specific fitness goals + prevent boredom. Create a fitness journal. Four principles of a fitness plan 1 – specificity 2 – overload 3 – progression 4 – regularity A cool-down activity… low intensity activity preparing you to return to resting You need at least three balanced workouts a week to maintain your fitness level!
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