EXERCISE Flashcards
A body movement that is produced by the
contraction of skeletal muscles and that
substantially increases energy expenditure.
PHYSICAL ACTIVITY
A bodily movement produced by skeletal muscles
that requires energy expenditures and produces
progressive health benefits.
PHYSICAL ACTIVITY
Improved psychological functioning
BENEFITS OF EXERCISE
Improved appearance
BENEFITS OF EXERCISE
Increased efficiency of the heart and lungs
BENEFITS OF EXERCISE
Increased muscular strength and endurance
BENEFITS OF EXERCISE
Reduced stress response
BENEFITS OF EXERCISE
Protection from lower back pains
BENEFITS OF EXERCISE
Possible delay in the aging process
BENEFITS OF EXERCISE
Maintenance of proper body weight
BENEFITS OF EXERCISE
Possible reduction of the risk of coronary
heart disease
BENEFITS OF EXERCISE
Naturally induced fatigue and relaxation
BENEFITS OF EXERCISE
A type of physical activity that requires
planned, structured, and repetitive bodily
movement to improve or maintain one or more
components of physical fitness.
EXERCISE
Leisure-time physical activity conducted with
the intention of developing physical fitness.
EXERCISE
Do begin with warm-up to prepare the body and mind.
DO’S OF EXERCISE
Do wear appropriate attire.
DO’S OF EXERCISE
Do get an exercise buddy or accountability partner to keep you honest.
DO’S OF EXERCISE
Do monitor the heart rate
DO’S OF EXERCISE
Do drink lots of water before, during and after your workout.
DO’S OF EXERCISE
Do bend the knees a bit when landing from a jumps
DO’S OF EXERCISE
Do listen to your body’s signals during exercise
DO’S OF EXERCISE
Do cool down after exercising to relax your muscles and gradually lower your heart rate.
DO’S OF EXERCISE
Do not hyperextend and/or twist the knees,
elbows, neck and lower back.
DON’TS of EXERCISE
Don’t try to race someone or get competitive
when you are just starting out- you’ll risk injury.
DON’TS of EXERCISE
Increase in cardiac output and stroke volume
- Increase the blood pressure
- Increase in heart rate
- Heart becomes stronger so it can pump more blood throughout
the body with every beat and can continue working at maximum
level.
EFFECTS OF EXERCISE ON
SELECTED BODY SYSTEM
CIRCULATORY SYSTEM
Improve heart health
- Lowers the risk for heart disease
- Resting heart rate is slower because less effort is needed to pump
blood. - Faster recovery heart rate
EFFECTS OF EXERCISE ON
SELECTED BODY SYSTEM
CIRCULATORY SYSTEM
WHAT IS THE NORMAL RESTING HEART RATE FOR ADULTS?
60-100 BPM
the amount of blood pumped by the heart per
minute
Cardiac Output-
number of heartbeats per minute
Heart Rate-
amount of blood pumped per heartbeat that is
expressed in millimeters.
Stroke Volume-
You can calculate your maximum heart rate by subtracting your age from
220
MAXIMUM HEART RATE
You can calculate your maximum heart rate by subtracting your age from 220.
STEP 1 TARGET HEART RATE
THR= MHR-RHR=HRR
STEP 2 TARGET HEART RATE
Take 60% and 80 % and multiply to HRR
STEP 3 TARGET HEART RATE
RESULT FROM TAKING 60 AND 80% THEN ADD RHR
THE RESULT WOULD BE THEN YOUR
TARGET HEART RATE RANGE
The body’s system that is responsible for the replacement of
oxygen and removal carbon dioxide from the blood.
Respiratory System
the ability to transport and
utilize oxygen during exercise.
Maximal Oxygen Capacity- (VO2 max)-
