1. Exercise and Lifelong Fitness
CHAPTER 13
Exercise and Lifelong Fitness

2. Physical Activity Endorphins Physical Fitness
CHAPTER 13 VOCABULARY
Physical Activity Endorphins Physical Fitness
Body Composition Aerobic Exercise Anaerobic Exercise
Isometric Exercise Isotonic Exercise Isokinetic Exercise
Target Heart Rate FITT formula Lifelong Fitness
CHAPTER 13 VOCABULARY

3. Any movement that requires your large muscle groups to work.
PHYSICAL ACTIVITY
Any movement that requires your large muscle groups to work.
Benefits of Physical Activity
Cardiovascular system is healthier and stronger.
Weight maintenance – physical activity increases your metabolic rate.
Bone Strength is increased.
Balance and coordination may improve.
Psychological benefits – production of endorphins can help improve your mood.
Social benefits include joining a team, having fun, working out with friends or family members.
PHYSICAL ACTIVITY

4. It is important to participate in a variety of physical activities.

5. THE COMPONENTS OF FITNESS TYPES OF PHYSICAL ACTIVITY
Cardiorespiratory Endurance
Muscular Strength
Muscular Endurance
Flexibility
Body composition – amount of fat tissue in your body compared to the amount of lean tissue.
TYPES OF PHYSICAL ACTIVITY
Aerobic Exercise – ongoing physical activity that raises your breathing rate and heart rate. Ex: running, swimming, biking for longer periods of time.
Anaerobic Exercise – intense physical activity that lasts for a few seconds to a few minutes. Ex: lifting weights, doing push ups, sprinting
Isometric Exercise – an exercise in which muscles contract but very little body movement takes place.
Isotonic Exercise – contracting and relaxing your muscles through the full range of motion. Ex: pull-ups, free weight exercises
Isokinetic Exercise – muscles contract at a constant rate. Ex: using fitness machines that provide resistance to muscle movement.
THE COMPONENTS OF FITNESS

6. The FITT formula and Muscular Strengthening
-the success of your fitness plan depends on the following 4 factors.
Frequency – how often you exercise
Intensity – how hard your exercise
Time – how long you exercise
Type – the types of exercise you choose
**Dehydration – excessive water loss: it is important during any type of physical activity to ensure you replace the water you lose in sweat.
The FITT formula and Muscular Strengthening

7. Phases of Exercise
Warming up and stretching
Workout
Cooling down and stretching

8. Calculate your target heart rate.
The rate at which your cardiovascular system receives the most benefits from exercise without working too hard.
How do you know if you are exercising hard enough to improve your cardiovascular health? Your target heart rate is the rate you should maintain during exercise to improve your fitness.
Calculate your target heart rate.
Subtract your age from This is considered your maximum heart rate.
Determine your resting heart rate.
Subtract your resting heart rate from your maximum heart rate.
Multiply the number from Step 3 by Round it to the nearest whole number. Then multiply that same number from Step 3 by 0.8 and round it to the nearest whole number.
Add your resting heart rate to each of the two numbers from Step 4. The two sums gives you the range in which your heart rate should be during exercise, also known as, your target heart rate.
To check if you are exercising in your heart rate range, take your pulse immediately after you stop exercising.
TARGET HEART RATE