chapter 9 power point notes: vigorous aerobic, anaerobic sport, & recreational activities

step 2 activities are characterized as…

• at least 6 METS (6x more intense than resting

• significantly elevated HR

characteristics of vigorous aerobic activity

• continuous

• rhythmic

• large muscle groups employed

step 3 activities are characterized as…

• continuous or intermittent

• sports: basketball, soccer, tennis

• recreation: hiking, skiing, kayaking, & surfing

combining moderate & vigorous physical activity to achieve guidelines

• moderate & vigorous physical activity can be combined to achieve the national guidelines

  • guidelines track total “MET-minutes”

  • at least 500 MET-minutes per week

  • 1,000 MET-minutes per week encouraged

continuous versus intermittent vigorous aerobic activities

• continuous aerobic activity

  • pros: efficient & convenient

  • cons: cabb be boring

• intermittent aerobic activity

  • pros: more exciting for some

  • cons: requires more time; comes w/ increased risk of injury

vigorous aerobic activites

• fitness walking

• running

• bicycling

• swimming

• cross-country skiing

• inline skating

modern exercise equipment

• modern exercises equipment can offer alternative indoor aerobic activity & assists w/ tracking progress

• smart exercise equipment can connect to your phone apps & link to related social media apps

other vigorous aerobic activities

• group settings offer unique social interactions & skill sets to the activity experience

  • dance aerobics

  • rhythmic dance

  • martial arts

  • spinning classes

  • water-based classes

  • combo aerobic classes: cross-training applications

vigorous anaerobic activities

• can promote cardiorespiratory endurance & fitness

• have become more popular in recent years

• are included in mixed fitness & hybrid activties

characteristics of popular sports

• sports provide a challenge lifetime sports can be done at any age

• certain adaptions allow people w/o exceptional skills to participate

characteristics of vigorous recreational activities

• exceed threshold intensity for cardiorespiratory endurance

• include common snow, water, & mountain activities, such as skiing, kayaking, & hiking

patterns & trends in physical activity participation

• personal interests & preferences influence participation in physical activity

• participation in physical activity varies by age group

• casual participation is different from participating on a regular basis

• fitness trends are different than fitness fads

self-management guidelines for improving sports performance

• concentrate on general skills; focus on details later

• do not emphasize too many details at one time

• once the general idea is learned, skill analysis may be helpful

• at early stages, avoid competition

• sports skills must be overlearned

• performance may get worse before it gets better

• mental practice may aid in learning

• try not to practice in front of other people

• there is no substitute for good instruction

promoting your interest in activity

• choose self-promoting

  • require relatively little skill

  • can be done in a wya that avoids comparison with others

  • allow you to set your own standards of success

  • can be done individually or in small groups

  • can be done individually or in small groups

characteristics of popular activites

• popular activities may be done by an individual or in small group

• they are self-promotional & little skill is needed

behavioral skills to maintain activity

• self-monitor your physical activity to help you stick with your plan

• consider combining moderate & vigorous physical activities to meet guidelines

summary

• types of activities at step 2 & 3 of the physical activity pyramid

  • aerobic activities

  • sports

  • recreation

  • anaerobic activities

• activities may be continuous or intermittent