Lifetime Fitness exam 4 final

What are some Common Aerobic Activities?

Running, swimming, cycling, dancing, and brisk walking

What should you base your choice of Aerobic Activity on?

• Personal enjoyment

• Convenience

• Availability

Cross-Training

Training in two or more activities/sports

Benefits of Cross-Training

• Enhanced fitness

• Provides rest

• Decreases injuries

• Eliminates monotony

• Develops new skills

Endorphins

Are released from the pituitary gland in the brain.

• Causes feelings of euphoria.

• Acts as pain killers.

Does exercise offset the detrimental effects of cigarette smoking?

No

• Exercise increases functional capacity of the pulmonary system but does NOT offset the effects.

• Can encourage quitting.

Heat exhaustion

• Headache

• Quick pulse

• Sweating

• Muscle spasms

Heat stroke

• Vomiting

• Quick pulse

• No sweating

What should a person do to replace fluids lost during prolonged aerobic exercise?

Maintain blood volume; drink 6–8 oz water every 15–20 minutes

Cold considerations during exercise

• Dress in layers

• Consider wind

• Protect high-risk body parts (head/feet)

Frostbite

• Face, hands, and feet are most likely to get this.

• Freezing

• Loss of color in these body part

Hypothermia

Body drops below 95 degrees

Causes of exercise related injuries

• High-impact activities

• rapid conditioning

• improper shoes/surfaces

What is RICE?

• A common initial treatment for sprains and strains

• Minimizes swelling

• Quickens recovery

• Do 3–5 times/day for 15 min

R (RICE)

Rest

I (RICE)

Ice

C (RICE)

Compression

E (RICE)

Elevation

Delayed Onset Muscle Soreness (DOMS)

• Tiny muscle tears

• Starts 12 hrs after workout

• Lasts 2–4 days

Signs of exercise intolerance

• Irregular HR

• Difficult breathing

• Vomiting

• Dizziness

• Lightheaded

• Pale skin

• Cramps

• Recovery HR should be <120 bpm after 5 minutes

Side Stitch

• Pain in side of chest

• Occurs early in exercise

• Disappears with conditioning

Shin Splints

• Pain in shin/lower leg

• Caused by poor conditioning

• Hard surfaces

• Fallen arches

• Overuse

• Fatigue

• Posture

• Improper shoes

Muscle Cramps

Sudden involuntary contractions

• Caused by electrolyte depletion or muscle coordination breakdown

Exercise and aging benefits

• Improved cardiorespiratory fitness

• Strength

• Endurance

• Flexibility

• Body composition

• Balance

Types of conditioning in preparing for sports

• Cardiorespiratory fitness

• Muscular strength/endurance

• Flexibility

Periodization

Dividing a long-term goal into 3 smaller cycles

Macrocycles (Periodization)

Longest cycle (1 year+)

• goal of peaking for major competition

Mesocycles (Periodization)

Medium-term (weeks–months)

• Focus on specific fitness aspects

Microcycles (Periodization)

Shortest cycle (about 1 week; up to 2)

Lymphocytes

Cells that fight diseases

Antibodies

Made by white blood cells in response to attackers

What does stress cause the body to do?

Releases chemicals that suppress immune function

Good characteristics of sleep

Restoration and healing

Sleep Deprivation

Impairs brain/physical function

Short-term effects:

• Stress

• Mood

• Memory

• Behavior

Long-term effects:

• Obesity

• Diabetes

• Low BP

• Psych disorders

Deep sleep

Happens at the start of the night

REM

Happens at the end of the night

Sleep debt

Sleep you didn’t get; but cannot fully make up for it

Eustress

Good stress

Distress

Bad stress

General adaptation syndrome (GAS)

Response to stressful event

General adaptation syndrome Stages

• Alarm reaction

• resistance

• Exhaustion/recovery

Self-esteem

Thinking about yourself (self-worth)

Pessimism

• Negative interpretation

• Delays healing and worsens illness

Optimism

• Positive interpretation

• Boosts immunity

• Leads to live longer/healthier

Type A behavior

Organized, driven, highly stressed

• Higher disease risk

Type B behavior

Calm, relaxed, easygoing

• Lower disease risk

Type C behavior

Highly stressed like A, but low disease risk like B

• Ideal type

Time management techniques

• Find time killers

• Set goals

• Identify/prioritize immediate goals

• Use a planner

• Nightly audits

Biofeedback

When a person learns to influence physiological responses (meditation: mind and body relation)

• Learning your own relationship between mind and biological responses 

Progressive relaxation

• Contract/relax muscles group-by-group

• Needs to be sitting/lying

• Needs a quiet warm environment

• Twice daily

Breathing techniques

Deep breathing, sighing, natural breathing to reduce tension

Visual imagery

• Use relaxing mental images

• Offsets stressor

• Often paired with deep breathing

Meditation

• Psych and physical benefits

• Easy to learn

• Needs quiet time (10–30 mins)

Yoga

• Exercise system for stress management

• Boosts flexibility

• Get a qualified instructor