Exercise and Physical Fitness

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Exercise and Physical Fitness

• Chapter 15, Section 2

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Objectives

• Define anaerobic exercise, and describe its main
  effects on the body
• Explain how anaerobic exercise can produce muscle
  fatigue and an oxygen debt
• Define aerobic exercise and its main effects on
  the body
• Name two ways that exercise can change body
  composition
• Describe an exercise plan that can lead to
  physical fitness

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Key Terms

• Physical fitness
• Anaerobic exercise
• Muscle fatigue
• Oxygen debt
• Aerobic exercise
• Endurance
• Flexibility

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Physical Fitness

• Having a heart, lungs, and skeletal muscles that
  are strong and work efficiently
• Maintaining an appropriate weight for your height
  and build
• Having a body that is flexible and able to endure
  prolonged physical activity

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A Regular Exercise Program

• Exercise involves any physical activity that
  requires your body to do work and uses energy
• The energy is obtained from the foods you eat
• Oxygen reacting with carbohydrates, fats, and
  proteins in your body to release this energy
• There are two basic types of exercise
• Aerobic and anaerobic

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Anaerobic Exercise

• The body requires energy at different rates
• Short or quick bursts of energy cannot wait for
  the oxygen to burn the nutrients that provide the
  energy
• There are reactions that release energy but do
  not require large amounts of oxygen
• These reactions are inefficient and create more
  waste products than oxygen rich reactions

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Anaerobic Exercise

• Only about 2 of the energy in food can be
  converted in this way
• The reactions can only last for about 30 - 60
  seconds.
• These exercises increase the size and strength of
  skeletal muscles
• This type of exercise causes muscle cells to
  become thicker and stronger

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Anaerobic Exercise

• Training your muscles involves working the
  muscles against a load, (weightlifting)
• One chemical reaction in this type of training
  converts Glucose, (a simple sugar found in the
  blood), into lactic acid, (causes soreness)
• Lactic Acid causes pain and muscle fatigue, ( a
  warning to stop before injury results)
• Lactic Acid removal requires oxygen, the amount
  of oxygen needed is your oxygen debt

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Aerobic Exercise

• A slower, steadier form of exercise
• It is more efficient than anaerobic exercise, 50
  versus 2 of food energy is used
• This is due to the food molecules being broken
  down in the presence of oxygen
• This type of exercise strengthens the heart,
  (cardiac muscles), and increases your endurance

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Aerobic Exercise

• The benefits
• Strengthens and increases the size of the heart
• A larger and stronger heart increases blood flow
• The heart has to beat less, (50 versus 70 bpm)
• Reduces the risk of heart disease and stroke

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New Exercise Programs

• Begin slowly, adding variety a little at a time
• Using Exercise
• To obtain flexibility there are many stretching
  exercises that can help ligaments, tendons and
  muscles become more flexible
• To reduce body fat converting body fat,
  (energy), to muscle requires anaerobic exercise
• To develop endurance alternate training styles
  from day to day

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Summary

• Anaerobic exercise is powered by chemical
  reactions that do not require oxygen, It
  increases the size and strength of skeletal
  muscles
• Aerobic exercise is powered by chemical reactions
  that require oxygen, It makes the heart stronger,
  improves oxygen uptake, and increases endurance
• Physical fitness increases the bodys flexibility
  and muscle mass while decreasing the amount of fat

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Definitions

• Physical fitness is the ability to carry out
  moderate physical tasks without becoming tired
• Anaerobic exercise is an exercise that is powered
  by energy releasing reactions that do not require
  oxygen
• Muscle fatigue is the loss of muscle strength
  due to prolonged exercise

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Definitions

• Oxygen debt is the extra amount of oxygen needed
  to return muscles to their normal condition after
  anaerobic exercise
• Aerobic exercise is an exercise that is powered
  by energy releasing reactions that require oxygen
• Endurance is the ability to continue exercising
  before becoming completely exhausted
• Flexibility is the ability of the body to move at
  its joints