1 Exercise Physiology 7th grade

2 What is Exercise Physiology?What aspects of health does exercise affect? How and why?

3 What is exercise physiology?Physiology – the activities of a living thing. Exercise Physiology - The scientific study of the human body to exercise, including changes in the heart and skeletal muscles.

4 5 components of fitness represent how fit the body is as a whole.

5 1. Cardio-respiratory enduranceThe body's ability to sustain ________________ exercise. The capacity of your heart, blood vessels and lungs to function efficiently during vigorous sustained activity such as running, swimming or cycling.

6 Which one of these pictures is not a cardiorespiratory activity?

7 AEROBIC vs. Anaerobic AEROBIC –Also known as "cardio“ exercise that requires pumping of oxygenated blood by the heart to deliver oxygen to working muscles. ANAEROBIC – Short-lasting, high-intensity activity, where your body's demand for oxygen exceeds the oxygen supply available.

8 2. Muscular strength The greatest amount of force a muscle or muscle group can exert _____ _________

9 Which image(s) show muscular strength?

10 3. Muscular endurance The ability of a muscle or muscle group to perform ___________ movements with a sub-maximal force for ____________ periods of times.

11 Which is/are an example of muscular endurance?

12 4. flexibility The ability to move the joints or any group of joints through an entire, normal __________ of __________. ttp://EzineArticles.com/214948

13 Which of these show flexibility?

14 5. Body composition The body’s relative amount of ____ to ____-_______ mass. People with optimal body composition are typically healthier, move more efficiently and feel better than those with less-than-ideal body composition. Why is body composition important?

15 TWO BODY TISSUES Your body's two tissues:_______ mass (muscle, organs, bones and water) ______ mass (essential and nonessential fats). Fat is a necessary component of the body.

16 IMPORTANCE OF FAT MASS JessicaToo much or too ________ body fat can cause health problems. Too much body fat leads to an increased risk of major chronic diseases, including hypertension, diabetes and _______ disease. Too little body fat can increase the risk of ______________ and decreased immune system functioning. To avoid these risks, it is important to know what percentage of body fat is essential for health and well-being. Jessica

17 Men vs. women

18 Why are men and women different?Women’s bodies are designed to have a higher amount of essential fat than a man for the sole purpose of _____________. These essential fats are necessary for your body to function properly, and nonessential fats are the excess fat your body uses for energy stores. Men naturally have more muscle mass than women.

19 Body mass index (BMI) A measure of body fat based on height and weight that applies to adult men and women. Calculate BMI (You can do this at home for yourself) VIDEOS: CBS News What is BMI Video CBS News BMI Video

20 Body types (Somatotypes)William Sheldon ( ) an American psychologist who spent his life observing all the variety of human bodies. In the 1940s, Sheldon developed a theory that there are three basic body types, or somatotypes (based on the three tissue layers: endoderm, mesoderm, and ectoderm)

21 ectomorph They have a tendency towards slightness. Thin BonyFast metabolisms Extremely low body fat Small Shouldered

22 endomorph There is a tendency toward plumpness. Soft, round bodyUnderdeveloped muscles Weight loss is difficult Large joints

23 mesomorph This individual has the tendency to be muscular. AthleticMuscular body Gains muscle easily Gains fat more easily than ectomorphs

24 EATING DISORDERS Any of a range of psychological disorders characterized by abnormal or disturbed eating habits. Include: Anorexia nervosa Bulimia Compulsive/binge eating Exercise bulimia

25 F.I.T.T. PRINCIPLE A set of rules that help you get the MOST out of a workout or fitness program. F = Frequency I = _______________ T = Type T = Time

26 Frequency How __________ a person performs the targeted health-related physical activity. Example: A safe frequency to perform a cardiovascular workout is three to five times a week.

27 This guy seems to be working too hard!Intensity How _______ a person exercises during a physical activity period. This guy seems to be working too hard!

28 Recommended—an intensity level of 4 to 7 on the heart rate chart.1. OK to go!            “I feel great, and I’m breathing normally.” 2. Very, very light intensity            “I feel terrific. I don’t even feel like I’m exerting myself.” 3. Very light intensity            “This is fun. I feel like I could go forever.” 4. Light intensity             “I can tell I’m exercising. I feel good.” 5. Moderate intensity            “I’m sweating a little. I’m working.” 6. Moderate to intense            “I’m exercising harder than I thought I would. I’m getting a workout.” 7. Intense            “The workout is hard but I can take it.” 8. Very intense            “This is difficult. I’m breathing hard. I’m not sure how long I can go.” 9. Very, very intense            “I’m very uncomfortable. I can’t talk in a normal tone of voice. I should slow down.” 10. Maximum intensity            “I’m exhausted and I feel awful. I must slow down. My muscles are aching.”

29 TIME The _________ of the physical activity.30 to 60 minutes per workout OR two to four 15-minute workout sessions daily.

30 TYPE The specific physical activity chosen to improve a component of health-related fitness. Examples: Running to improve your cardio-vascular endurance Yoga to improve your flexibility Weight resistance exercises to improve your muscular endurance.

31 Warm up and cool down Warm up Cool downHelps prepare your body for aerobic activity. Gradually revs up your cardiovascular system Increases blood flow to your muscles and raises your body temperature Jumping into an aerobic workout without preparing your body could lead to such problems as muscle strain or injury. Cooling down after your workout may help gradually reduce the temperature of your muscles Cooling down may help reduce muscle injury, stiffness and soreness, Flexibility is often part of the warm up and cool down.

32 Resistance training Any exercise that causes the muscles to contract against an external resistance Causes an increase in strength, tone, mass, and/or endurance. The external resistance can be dumbbells, rubber exercise tubing, your own body weight, bricks, bottles of water, or any other object that causes the muscles to contract.

33 INTERVAL TRAINING Training in which an athlete alternates between two activities, typically requiring different rates of speed, degrees of effort, etc. BENEFITS – improves aerobic capacity, boosts metabolism, eliminates boredom, shortens exercise, burns more calories, and more!

34 Sets vs. Reps SETS REPS Sets are a group of repetitions.Repetitions are the actual number of the lifts, pumps or pulls done with free weights or on the weight machine. reps/#ixzz1cYRGv7Q5

35 Order of workout 1. Warm up (include stretch) 2. Resistance Training or Sport 3. Cool down (include stretching)

36 Teens and working out Teenagers should avoid power lifting, maximal lifts and competitive weight lifting. Teenagers should avoid over- training by paying attention to your body and slowing down before you reach your maximum exercise intensity. Talk to a doctor before beginning a new workout plan, because certain exercises may damage your health.

37 HOW TO CHECK YOUR HR Together we will determine your resting,CAROTID ARTERY: RADIAL ARTERY Together we will determine your resting, maximum and training heart rate.

38 BLOOD PRESSURE The pressure of the blood against the inner walls of the blood vessels, varying in different parts of the body during different phases of contraction of the heart and under different conditions of health, exertion, etc. A healthy blood pressure is 120 / 80

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40 MAIN Muscle groups

41 ANATOMICAL FIGURE 3 TYPES OF MUSCLE TISSUE:1 – Skeletal - occur in muscles which are attached to the skeleton and are under voluntary control. 2 – Cardiac -  located in the walls of the heart and are under involuntary control.  3 – Smooth - found in the walls of hollow organs throughout the body and are under involuntary control.

42 FLEXION AND EXTENSION FLEXION - a bending movement around a joint that decreases the angle between the bones of the limb at the joint. OPPOSITE OF….. EXTENSION - straightening movement that increases the angle between body parts

43 ADDUCTION and ABDUCTIONABDUCTION – movements of limbs away from the center line of the body  OPPOSITE OF…. ADDUCTION - movements of limbs toward the center line of the body