Metabolism

1
Metabolism

• The process in which your body gets energy from
  the food you eat
• (How fast your body burns / stores the food you
  eat)

2
Basal Metabolism

• The minimum amount of energy required to maintain
  life processes in the body
• (Least amount of food you need to survive)

3
Calories

• Energy value in food, measured in units of heat
• Increased exercise increased calories burned
  loss of weight
• 1 pound fat 3,500 calories

4
Aerobic exercise

• Vigorous activity in which oxygen is continuously
  taken in for a period of at least 20 minutes
• Oxygen is continuously being sent to the muscles
  while exercising

5
Aerobic examples

• Jogging
• Swimming
• Cycling
• Brisk walk
• Strengthens heart and lungs to work more
  efficiently

6
Anaerobic exercise

• Intense bursts of activity in which the muscles
  work so hard that they produce energy without
  using oxygen
• Your muscles are using the oxygen already stored
  in your body, no new oxygen being utilized

7
Anaerobic examples

• Sprinting
• Weightlifting
• Strengthen muscles over time

8
Types of resistance training

• Isometric
• Isotonic
• Isokinetic

9
Isometric

• Activity that uses muscle tension to improve
  muscular strength with little or no body movement
• Ex Palms against each other

10
Isotonic

• Activity that combines muscle contraction with
  repeated movement
• Ex Push / Sit / Pull ups
• Trunk twists

11
Isokinetic

• Activity that involves resistance through an
  entire range of motion
• Increases joint flexibility
• Hammer strength machines
• K

12
Planning a fitness program

• Before you actually exercise, make sure you are
  physically able to exert yourself.
• What if you have
• Asthma ?
• Bad knee ?
• Sore back ?

13
Begin gradually

• Ease your way into your workout program
• Must enjoy it, do activities / exercises that you
  enjoy

14
Selecting the right activity

• Where you live
• Your interests
• Level of health
• Time and place
• Personal safety
• Do my activities meet the five components of
  fitness?

15
Basics of a program

• 1) Overload
• Working the body harder than it is normally
  worked
• Increase reps, weight, time, distance

16
Basics cont

• 2) Progression
• - Gradual increase in overload necessary
  for achieving higher levels of fitness
• - Gradually adding more weight, distance etc

17
Basics cont

• 3) Specificity
• Particular exercises and activities improve
  particular areas of health related fitness
• Different activities / exercises for different
  goals

18
Injuries

• Eventually going to happen
• You must determine the severity of your injury

19
Injuries cont

• If your injury requires medical attention, seek
  it a.s.a.p.
• or
• If your injury is not getting better within a
  week or so

20
What to do?

• R.I.C.E. Principal
• General first aid for the sprain, strain, sore
  muscle etc.

21
R.I.C.E.

• Rest
• Rest the injured body part or your entire body.
  By doing so, you are probably not going to
  aggravate your injury more than it already is,
  thus promoting healing

22
R.I.C.E.

• Ice
• Apply ice to your injured body part a.s.a.p.
  after you injure it. This will keep the swelling
  down. Ice frequently until injury is healed

23
R.I.C.E.

• Compression
• Wrap your injury with an ace bandage to keep
  swelling down. This will allow new blood cells
  to heal your injury faster

24
R.I.C.E.

• Elevation
• Elevate your injured body part higher than your
  heart. This will help drain the blood, keeping
  swelling to a minimum. This is important at
  night!