Health Lesson 3.2

1. Exercise and Fitness Health Lesson 3.2

2. The benefits of exercise

3. 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

4. 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 Physical Health (Continued)

5. 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. Benefits to Mental/Emotional Health

6. Improving your health-related fitness

7. 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 Cardio-respiratory Endurance

8. 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. Improving Muscular Strength, Endurance, and Flexibility