Ch 4- Becoming physically fit

being physically fit helps them look and feel better

set of attributes people have or achieve relates to the ability to perform physical activity

any bodily movement produced by skeletal muscle results in energy expenditure

subcategory of physical activity planned structured, repetitive, purposive objective=improve or maintain physical fitness

weekend vs. weekdays school year vs. summer activities you enjoy, do not enjoy, or want to try

body systems function at optimal efficiency energy to meet demands of life without fatigue capacity to handle unforeseen emergencies *very key- makes it easier to handle emergencies

• 30 minutes of moderate activity per day • simply emphasized increasing activity • burn 150 calories a day or 1000 a week

60 minutes daily moderate/vigorous daily activity to prevent weight gain 60-90 minutes moderate daily to sustain weight loss

for adults (18-64) 2 hours and 30 minutes a week moderate 1 hour 15 minutes a week vigorous 5 or more hours a week is best spread out over 3 days include strength training 2 days/week

american college of sports medicine look at research and put out recommendations

overload, specificity, reversibility/regression

work harder than usual

work the area you want to improve

use it or lose it

foundation for who body fitness improvement of heart, lung, and blood vessel function helps body work longer and at greater levels of intensity

with oxygen, helps cardiac

without oxygen

3-5 times a week 64-91% of max heart rate duration= 20-90 minutes mode= vigorous, rhythmic, and continuous

220-age= max max %= target HR

how hard it feels to you

warm-up, conditioning, cool down principle of gradual progression- slowly start up and slowly slow down

reduced in RHR improve heart efficiency increase rest for the heart between beats increased oxygen-carrying capacity of blood improve exercise performance on timed test improve blood lipid profile

reduced body fat percentage increased lean body mass firmer muscles

enhance self-esteem increased self-discipline decreased anxiety improved quality of sleep decreased levels of depression increased relaxation