to muscles
* increases muscular strength
* increases muscular endurance
* increases muscle tone
to heart and blood vessels
* reduces resting heart rate and blood pressure
* increases cardiac stroke volume and cardiac output
* more rapid heart rate recovery following physical activity
* lowers level of fat content in blood
* lower cholesterol, lower triglycerides
* raises HDLs
to respiratory system
* increase in recovery of oxygen capacity or oxygen debt capacity
* increase in lung capacity
to body composition
* reduction in body fat
to mental health
* reduces depression
* relieves stress
* fewer psychosomatic diseases and disorders
to aging process
* promotes skin elasticity
* fewer chronic diseases
miscellaneous
* improves quality of sleep and relaxation
* may prevent breast and colon cancer
* improves visual activity
* improves vitality (energy without fatigue)
* better digestion elimination
* fewer physical accidents and injuries
increases metabolic rate
components of fitness
muscular strength: the forces a muscle exerts against a resistance
muscular endurance: the ability to continue using muscular strength
flexibility: the ability to move the body through a full range of possible motion
cardiovascular endurance: the ability to sustain vigorous activity that requires increased oxygen intake for an extended period of time
body composition: the percentage of fat tissue and lean tissue in the body
types of exercise
isometric: muscles are tightened for 5-10 seconds, no movement
* eg. wall sit, pushing against immovable objects
isotonic: muscle contraction causing movement
* eg. free weights, push-ups
aerobic: continuous use of oxygen over an extended period of time
* aerobic: “with air”
* eg. long distance events, “cardio”
anaerobic: short, fast bursts of energy
* anaerobic: “without air”
* eg. sprinting, quick events with rests in between
fitness and exercise terms
overweight: a body weight that is 10% or more above the desirable body weight
obese: a body weight that is 20% or more above the desirable body weight (excess fat)
calorie: a unit of energy produced by food and used by the body
caloric expenditure: the number of calories a person uses for digestion and physical activity
warm up: a period of three to five minutes of easy physical activity intended to prepare muscles to do more work in the actual workout
* eg. stretching, light jogs or walks
cool down: a period of five to ten minutes of reduced physical activity to help the body return to a non-exercising state
* also eg. stretching, walking
anabolic steroids
anabolic steroid: a synthetic derivative of the male hormone testosterone
male effects
* reduction in sperm production
* aggressive behavior
* severe acne
* hair loss
* these effects are usually reversed after steroid use ends
female effects
* masculine traits appear
* aggressive behavior
* lower voice
* menstruation and ovulation stop
* abnormal growth of hair on face, breasts, and chest
* severe acne
* these effects are not usually reversed after steroid use ends
long-term effects
* depression
* hypertension
* stunted growth (especially when taken during puberty)
* atherosclerosis (hardening of arteries)
* higher risk of liver cancer
hypertrophy
hypertrophy: the building of muscle tissue (increasing size and strength of the muscle fiber)
* eg. exercise + protein + carbohydrates = hypertrophy
exercise
* resistance: increased force used against the completion of a task
* eg. adding weight or distance to an exercise
* repetition: the number of times one completes an exercise
* eg. going from 20 to 40 sit-ups in a set
* recovery: rest period following exercise
* recovery time; also occurs between sets of repetitions
strength: high resistance + low reps + high recovery time
endurance: low resistance + high reps + low recovery
different exercises effect different people, largely variant on their body types
injuries
strain: an overstretched muscle or tendon
sprain: a torn ligament
dislocation: when a bone is removed from its joint
fracture: a crack in a bone
* closed fracture: no break in the skin
* opened fracture/compound fracture: breaks the skin
* stress fracture: incomplete fracture, caused by repeated stress
contusion: a deep bruise
concussion: an injury to the brain that causes disorientation, memory loss, and/or unconsciousness
* often resulting from a blow to the head
splint: a material or device used to protect and immobilize a body part