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CHAPTER 13
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Physical fitness -to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.
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I. FITT Principle A. Frequency – How often.
This refers to the number of times each week a person commits to working out.
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B. INTENSITY How hard. Intensity of a given exercise program
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C. TIME How Long – Refers to the duration of a single workout or the number of repetitions.
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D. Type of exercise -Refers to the particular type of exercise preformed.
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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.
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II. Heart rates
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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.
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B. Maximum pulse rate 220-age
- most times your heart should beat per minute during any activity, ( approximately to 207 beats per minute )
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C. Target pulse rate max rate x 70% and 85%
- rate the heart must work at for exercise to be aerobic, ( approximately beats per minute )
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III. SLEEP A. BODY RESTORES ENERGY AND REPAIRS ITSELF DURING DEEP SLEEP.
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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
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C. SLEEP DISORDERS 1. INSOMNIA – DIFFICULTY IN FALLING ASLEEP OR STAYING ASLEEP. SOLUTION - EXERCISE MAY EASE THE PROBLEM.
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2. SLEEP APNEA – BREATHING STOPS FOR SHORT PERIODS DURING SLEEP AND THEN STARTS AGAIN SUDDENLY.
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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
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