Download Physical Fitness

Metabolism
• The process in which your body
gets energy from the food you
eat
• (How fast your body burns /
stores the food you eat)
Basal Metabolism
• The minimum amount of energy
required to maintain life
processes in the body
• (Least amount of food you need
to survive)
Calories
• Energy value in food, measured
in units of heat
• Increased exercise = increased
calories burned = loss of weight
• 1 pound fat = 3,500 calories
Aerobic exercise
• Vigorous activity in which
oxygen is continuously taken in
for a period of at least 20
minutes
• Oxygen is continuously being
sent to the muscles while
exercising
Aerobic examples…
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Jogging
Swimming
Cycling
Brisk walk
• Strengthens heart and lungs to
work more efficiently
Anaerobic exercise
• Intense bursts of activity in which
the muscles work so hard that they
produce energy without using oxygen
• Your muscles are using the oxygen
already stored in your body, no new
oxygen being utilized
Anaerobic examples…
• Sprinting
• Weightlifting
• Strengthen muscles over time
Types of resistance
training
1. Isometric
2. Isotonic
1. Isokinetic
Isometric
• Activity that uses muscle
tension to improve muscular
strength with little or no body
movement
• Ex: Palms against each other
Isotonic
• Activity that combines muscle
contraction with repeated
movement
• Ex: Push / Sit / Pull – ups
Trunk twists
Isokinetic
• Activity that involves resistance
through an entire range of motion
• Increases joint flexibility
• Hammer strength machines
K
Planning a fitness program
– Before you actually exercise, make
sure you are physically able to
exert yourself.
– What if you have…
• Asthma ?
• Bad knee ?
• Sore back ?
Begin gradually
• Ease your way into your workout
program
• Must enjoy it, do activities /
exercises that you enjoy
Selecting the right activity
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Where you live
Your interests
Level of health
Time and place
Personal safety
Do my activities meet the five
components of fitness?
Basics of a program…
#1) Overload
– Working the body harder than it is
normally worked
– Increase reps, weight, time,
distance
Basics cont…
#2) Progression
- Gradual increase in overload
necessary for achieving higher
levels of fitness
- Gradually adding more weight,
distance etc…
Basics cont…
#3) Specificity
– Particular exercises and activities
improve particular areas of health
related fitness
– Different activities / exercises for
different goals
Injuries
• Eventually going to happen
• You must determine the severity
of your injury
Injuries cont…
• If your injury requires medical
attention, seek it a.s.a.p.
or
If your injury is not getting better
within a week or so
What to do?
• R.I.C.E. Principal
• General first aid for the
sprain, strain, sore
muscle etc.
R.I.C.E.
• Rest
• Rest the injured body part or
your entire body. By doing so,
you are probably not going to
aggravate your injury more than
it already is, thus promoting
healing
R.I.C.E.
• Ice
•Apply ice to your injured
body part a.s.a.p. after you
injure it. This will keep the
swelling down. Ice
frequently until injury is
healed
R.I.C.E.
• Compression
•Wrap your injury with an ace
bandage to keep swelling
down. This will allow new
blood cells to heal your
injury faster
R.I.C.E.
• Elevation
•Elevate your injured body
part higher than your heart.
This will help drain the
blood, keeping swelling to a
minimum. This is important
at night!