P.E. Midterms

Aerobic Exercise:

• aka cardio

• activities that you can sustain involving your cardiovascular and circulatory system working heavily

• physical activities that increase heart rate and use of oxygen/breathing; improves physical fitness

Circulatory system:

The Heart:

• needs a fresh supply of oxygen

• uses what it needs to pump blood

• oxygen and nutrients goes out the large vesicle and is circulated to all organs and body parts that need it.

Oxygen consumption

the amount of oxygen the muscles use that they get from the blood

Oxygen is used to

burn fat and carbs for fuel to keep the body running

The more oxygen the muscles can use

•  the more fuel can use, the more fit we are, and the longer we can exercise

Athletes…

• have good genes.

• train hard and have a good diet.

• bodies adapted as they trained.

Benefits of Aerobic exercise:

• Hearts become strengthened learning and adapting to pump more blood with each heart beat.

• Increases positive emotions (happiness) by changing the parts of the brain that regulates anxiety; boosts positive feelings and reduces the perception of pain.

• Increases weight loss through increase of calories burned daily

• Good for muscular and skeletal system; helps maintain and strengthen muscles and bones density and strength

True or false: Muscles weigh more than fat

True

Anaerobic Exercise

• exercises done without oxygen as the main energy source

• take small amounts of time but are very intense

• relies on energy that is stored in the body such as ATP or glucose

Key Characteristics of Anaerobic Exercises:

• Requires a lot of effort (very intense)

• Uses short bursts of energy

• Doesn’t require equipment

• Builds strength, speed, and power

• Used by athletes

Benefits of Anaerobic Exercises:

• Builds muscles and mass of them

• Improves strength and power as well as speed and agility

• Boosts metabolism 

• Strengthens the density of bones

• Aids in the management of lactic acid

Types of Anaerobic exercises:

• Sprinting

• Weightlifting

• HIIT

• Plyometrics

• Etc.

Precautions for doing Anaerobic exercises:

• Do a warm up (properly)

• Perform the exercises with correct form

• As the workout progresses, increase intensity slowly

• Rest between each set of exercise

• Stay hydrated

• Have a spotter for extremely heavy weights

Reasons people don’t work out:

• Lack of time

• Lack of space

• Lack of funds

• Exercises hurt/make them sore

Principles of Exercise

1. Intensity: The amount of effort your body has to put into the workout and how much it is working (Ex: Moderate, Vigorous)

2. Duration: Length of the workout (Ex: 20-30 mins)

• Greater intensity = short length needed for workout

3. Frequency - How often one exercises

• Depends on one’s goals (Ex: 3-4 times a week)

4. Mode - types of aerobic exercises needed to be done

• Depends on what one wants, injury history, and physical conditions (Ex: High load, few repetitions - muscle strength, etc.)

Warming-Up:

Purpose: enhances the adjustments needed to take place before working out

2.- Warm-ups prepare the body physically and mentally

•  It aids the body in preventing injury (Minimizes potential strains and tears.)

• Prepares your mind for the workout your about to do

Cool-Down:

Returns the body to its pre-exercise state (lowers blood pressure and heart rate)

Five Elements of Fitness:

1. Body Composition: 

2. Cardiorespiratory Endurance:

3. Flexibility:

4. Muscular Strength:

5. Muscular endurance:

Body Composition

• Ratio of fat to lean tissue

• Low body comp = lower risk of cardiovascular disease and overweight associated diseases

Cardiorespiratory Endurance:

• ability of your cardiovascular system to send fuel and oxygen to your tissues during exercises of varying intensities

Flexibility:

• Ability to move body parts through their full range of motion

• can improve athletic performance

• reduces risk of muscle strain and other injuries

Muscular Strength:

• amount of force your muscles can exert

• needed muscle straining activities (lifting, pushing, and jumping)

Muscular endurance:

• ability of your muscles to perform physical activities over a period of time without tiring

• gives power to carry out tasks without fatigue

Don’t wear…to exercise

• Revealing tops

• Short shorts

• Baggy pants

• Crocs/Shoes with a lot of holes

• Tight shirts

Do wear:

• purchase clothes for the way you look now

• If self-conscious: Darker clothes, looser clothes but not too large

• Shorts at least to the length of your mid-upper leg

• Footwear appropriate for the exercise/activity

Misc items to wear during exercise:

• Ladies wear sports bra

• Check the weather

• Bring extra clothes just in case

• Use deodorant; bring extra and have one stored

• Stay hydrated

Balanced Diet proportions:

½ Vegetables + Fruits, ¼ Protein, and ¼ Carbs with water

What is a balanced diet?

• means eating a variety of food types in the right proportions

• involves consuming the right amount of food and drink to get and keep a healthy weight

Balanced Diet should include:

• starchy foods (potatoes, bread, rice, and pasta)

• fruits and vegetables

• protein rich foods (meat, fish, and lentils)

• milk and dairy foods

• not too much fat, salt or sugar

God’s Diet: Bible to Modern Diet Progression

Eden - Vegetarian (fruits, grains, nuts, and seeds) (Gen 1:29)

Vegetables - Added after sin (Gen 3:18)

Clean animals - Permitted after Flood (Gen 7:2; Lev 11)

Progression to a Vegetarian Diet - Recommended today

Vegetarian diet - No more death (Rev 21:4; Isa 65:25)