HEALTH LESSON 3.2Exercise and Fitness

THE BENEFITS OF EXERCISE

BENEFITS TO PHYSICAL HEALTH

Exercise makes you feel better overall You feel less tired and more limber It strengthens the muscles, skeleton,

and other parts of the body. It can even slow the onset of certain

disorders such as osteoporosis. It contributes to the functioning of:

The Nervous System – Exercise improves your reaction time; it helps you respond more quickly to stimuli.

The Circulatory System – Exercise strengthens the heart, allowing blood to be pumped more effectively and more efficiently. You can do more with less effort.

The Respiratory System – Exercise makes your respiratory system work more slowly and effectively; you take fewer but deeper breaths.

BENEFITS TO PHYSICAL HEALTH (CONTINUED) Regular exercise reduces the risk of

obesity. We get energy from food. The energy content of food is measured in

Calories, a certain number of which your body requires daily in order to maintain itself.

If you take in more energy than you use, the excess is stored as fat.

Approximately 3,500 unused calories will turn into 1 lb (.45 kg) of fat.

Exercise and Metabolism The rate at which your body uses the

energy that it intakes is called your metabolism.

When you exercise, your metabolism speeds up, meaning that you burn food faster.

By exercising, you increase the amount of energy that you use.

If you use more energy than you take in daily, you will lose weight.

BENEFITS TO MENTAL/EMOTIONAL HEALTH Exercise helps reduce

emotional stress EX: Stretching exercises can

help to relax the muscles, allowing you to sleep better.

Exercise can increase your level of creativity by releasing chemicals that stimulate the creative centers of the brain.

Exercise serves as a good outlet for frustration, anger, and tension.

It also can increase your self-esteem because when you exercise you will both look and feel better.

IMPROVING YOUR HEALTH-RELATED FITNESS

IMPROVING CARDIO-RESPIRATORY ENDURANCE

The way to improve cardio-respiratory endurance is through aerobic exercise Aerobic exercise is vigorous

activity in which oxygen is continuously taken in for a period of at least 20 minutes.

Aerobic exercise raises the capacity of the lungs to hold air and strengthens the heart.

Examples include Jogging, swimming, dancing, cycling, and brisk walking.

IMPROVING MUSCULAR STRENGTH, ENDURANCE, AND FLEXIBILITY

The best way to improve muscular strength, endurance, and flexibility is through anaerobic exercise. Anaerobic exercise consists of

intense bursts of activity in which the muscles work so hard that they produce energy without using oxygen.

EX: Running the 100-meter dash, calisthenics, and weight training.

Resistance Training – Exercise where muscles are built up by requiring them to resist a force. There are 3 types. Isometric – Uses muscle tension to

improve muscular strength with little or no movement of the body part.

Isotonic – Activity that combines muscle contraction with repeated movement.

Isokinetic- Activity that requires resistance through an entire range of motion.