Творческий проект "The Benefits of Exercise"

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Nervous System (consists of the brain and all nerves throughout the body) Tunes it for more skillful body movement Improves your reaction time Improves mental performance

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II. Respiratory System (lungs) lung capacity increases works more efficiently

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III. Cardiovascular System (heart) Heart increases in strength. Importance? Heart able to pump more blood more efficiently – reducing workload on the heart

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IV. Mental Health Contributes to positive self esteem Helps deal with stress Able to relax Leads to more productive work Decreases fatigue

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V. Social Health Helps one meet new people Helps one find new area of enjoyment with friends

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Types of Exercise I. Anaerobic Exercise Oxygen is not used for energy; intense physical activity in which the body’s supple of oxygen to produce energy does not meet demand.

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Types of Anaerobic Exercise + muscular strength + muscular endurance + flexibility

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Types of Anaerobic Exercise Strength Training + muscle size + tendon, bone, and ligament strength + your lean muscle mass throughout. * + Basal Metabolic Rate (minimum amount of energy needed to maintain normal body functions) *Increase muscle mass = Increase basal metabolic rate= increase in loss of fat ! ! !

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Types of Anaerobic Exercise Isometric – little or no movement; muscle tension; pushing against wall. Isotonic – repeated movements using weights; push-ups, weights Isokinetic – resistance is moved through entire range of motion; hydraulic

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Types of Exercise Aerobic Exercise Continuous activity that uses oxygen

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Types of Aerobic Exercise + blood supply to muscles and ability to use oxygen + cardiovascular/ cardio respiratory function (heart and lungs) + threshold for lactic acid accumulation (soreness) - resting blood pressure for people with high blood pressure - body fat and improved weight control

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Types of Aerobic Exercises Jogging Brisk Walking 15 – 20 minutes of continuous activity

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F – I - T F requency (how often) I ntensity (how hard) T ime (how long)

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F – I – T for Aerobic Activity F – 3-5 times each week I – keep heart rate between 60-80% MHR T – exercise continuously for minimum of 20 minutes.

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F – I – T for Anaerobic Activity F – 3 to 4 times each week I – keep speed near 100% for 10 seconds to 2 minutes T – repeat your intervals 15-30 times with rest between

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3 Parts to a Workout Warm-Up: 3 – 5 min. then stretch 10 minutes Work-Out: 20 – 30 min., 3 – 5 times per wk. Cool-Down: gradually; “pooling”

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R – I – C - E R est I ce C ompression E levation

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R – I – C - E REST: do not use/ put weight on injured area ICE: 20 – 30 min. every 2 – 3 hrs for first 24 – 48 hrs. 4 stages of cold: cold, burning, aching, numbness COMPRESSION: use “ace” bandage; start below & wrap upward. ELEVATION: while icing or compression – raise higher than heart to decrease swelling and pain.