Physical ActivityPhysical Activity

Aerobic vs. AnaerobicAerobic vs. AnaerobicAerobicAerobic = any = any activity that uses activity that uses large muscle large muscle groups, can be groups, can be maintained maintained continuously, and continuously, and is rhythmic in is rhythmic in nature.nature.

Aerobic vs. AnaerobicAerobic vs. AnaerobicAnaerobicAnaerobic = “without = “without air” or “without air” or “without oxygen”. Use muscles oxygen”. Use muscles at high intensity and a at high intensity and a high rate of work for a high rate of work for a short period of time. short period of time. Helps increase our Helps increase our muscle strength and muscle strength and stay ready for quick stay ready for quick bursts of speed.bursts of speed.

Types of Physical ActivityTypes of Physical ActivityAerobic ActivityAerobic Activity > Burns calories > Burns calories– All aerobic exercises supply large All aerobic exercises supply large

amounts of oxygen to your muscles; this amounts of oxygen to your muscles; this helps promote the burning of excess fat helps promote the burning of excess fat and food calories.and food calories.

Strength Training ActivityStrength Training Activity > Lean > Lean muscle tissue is more efficient at muscle tissue is more efficient at burning calories. Pound for pound it burning calories. Pound for pound it burns 5 times as many calories as burns 5 times as many calories as most other body tissues.most other body tissues.

Resistance/Strength TrainingResistance/Strength TrainingIsometricIsometric = muscle tension to improve = muscle tension to improve muscular strength with little or no muscular strength with little or no movement.movement.

IsotonicIsotonic = activity that combines muscle = activity that combines muscle contractions and repeated movement.contractions and repeated movement.

IsokineticIsokinetic = activity in which a resistance = activity in which a resistance is moved through an entire range of is moved through an entire range of motion at a controlled rate of speed.motion at a controlled rate of speed.

Training PlanTraining PlanWarm-upWarm-up = an activity that = an activity that prepares the muscles for work. prepares the muscles for work. Raises body temp., stretching can Raises body temp., stretching can increase muscle elasticity, and increase muscle elasticity, and increase pulse gradually.increase pulse gradually.Cool-downCool-down = activity that prepares = activity that prepares the muscles to return to a resting the muscles to return to a resting state. Without can cause muscles to state. Without can cause muscles to tighten and dizziness. tighten and dizziness.

Training Plan (cont.)Training Plan (cont.)OverloadOverload = working the body harder = working the body harder than it is normally worked.than it is normally worked.ProgressionProgression = gradual increase of = gradual increase of overload to improve fitness level.overload to improve fitness level.SpecificitySpecificity = particular or specific = particular or specific exercises or activities to improve exercises or activities to improve fitness.fitness.F.I.T.T.F.I.T.T. Formula for activity or Formula for activity or exercise to be effective.exercise to be effective.

Getting The Most Out of WorkoutsGetting The Most Out of Workouts

Nutrition/hydrationNutrition/hydration = “good” nutrition = “good” nutrition provides energy. Hydration provides body provides energy. Hydration provides body to be alert, focused, reaction time, less to be alert, focused, reaction time, less muscle cramps, and improve endurance.muscle cramps, and improve endurance.

Adequate RestAdequate Rest = reenergize. Inadequate = reenergize. Inadequate rest/sleep can disrupt CNS.rest/sleep can disrupt CNS.

Avoiding harmful substancesAvoiding harmful substances = = steroids and nutritional supplements.steroids and nutritional supplements.