It takes 6 to 8 weeks of regular vigorous exercise training before you experience a "runner's high" while exercising.
7 Major Risk Factors for Coronary Heart Disease and Stroke
High blood cholesterol
Individuals with poor fitness levels have an 8 times higher risk of death due to cardiovascular disease and a 5 times higher probability of dying from cancer than do persons who have good or excellent levels of fitness.
Women who exercise regularly cut their risk of breast cancer by half.
What is the state of hemeostasis?
The body is at rest. It is in a state of balance.
Energy is being produced at the same rate that it is being used.
Benefit of Physical Activity for the Skeletal System:
Stronger and more dense
Helps prevent osteoporsis
Help bone density increase during the young adult years and can help prevent bone loss in later years.
Benefit of Physical Activity for the Cardiovascular System:
Heart muscle become stronger
Stroke volume increase (the heart can pump more blood with each beat or the same amount of blood with fewer beats)
Improves the ability of the cardiovascular system to deliver oxygen to the muscles.
Benefit of Physical Activity for the Respiratory System:
Stregthens the respiratory muscles
Increase the amount of air you can breathe into and out of your lungs (pulmonary ventilation)
Improve the blood's ability to load and unload oxygen
Benefit of Physical Activity for the Muscular System:
Improve in strength, endurance, and flexibility
Benefit of Physical Activity for the Reproductive System:
Enhance sexual pleasure
May result in an improved ability to cope during delivery
May result in a speedier recovery affter giving birth.
Benefit of Physical Activity for the Nervous System:
Improves the coordination of the electrical impulses
Better ability to react with more speed, coordination, and strength.
Benefit of Physcial Activity for the Pscyhological
Improves self-image, self-concept
May decrease depression and anxiety
Increases endorphins, sense of well-being
May provide a means for increasing socialization
Primary Source of Fuel for the Aerobic System:
Aerobic System Production of Energy
Breaks down carbs and fat in the presence of oxygen to produce ATP (energy), carbon dixoide, water, and heat.
Carbon dixoide is transported by the blood to the lungs, where it is exhaled from the body.
Heat and water are released primarily through sweat.
Anaerobic System Production of Energy
Use of two subsystems: Phosphagen system and lactic acid system
ATP is broken down, the high energy phosphagens build it back up. The muscle can store only enough high-energy phosphagens to produce ATP for 1 to 6 seconds of activity. As the phosphagen system is depleted, the lactic acid system takes over as the main energy producer.
Lactic Acid System:
Produces ATP by breaking down carbs without oxygen. Along with energy, lactic acid and heat are produced.
If the activity is intense enough, the lactic acid builds up and makes the muscle feel heavy and "burn."
Which system (aerobic or anerobic) is better for weight loss and health?
Fatty Acid Oxidation
An aerobic metabolic process that produces energy (ATP) through the breakdown of fatty acids.
The amount of blood the heart ejects with one beat.
The amount of blood pumped out of the heart in 1 minute.
Healthy Blood Pressure Reading
The one doing the pulling
The one stretching
3 Situations that Require Individuals to make Adjustments to their Workouts
Injury or Physical disability
If the person is on medication
When a woman is pregnant, how many extra calories must she consume in order to sustain a healthy weight?
300 extra calorie
5 Health Related Components of Physical Fitness:
Principle of Overload
When the muscles, including the heart muscle, are overloaded or stressed more than normal amounts, fitness gains occur.
How do the Principle Of Overload apply to exercise?
When you overload, you are temporarily increasing the amount or intensity of an exercise. As your body adapts, you experience a training effect and the exercise becomes easier.
Describes exercise and provides guidance about the appropriate amounts and intensity of exercise needeed to attain health and performance benefits.
T-Type (of exercise)
Principle of Reversibility
use it or lose it within 2 weeks of the time you stop exercising, your body begins to adapt to the lack of activity.
How long does it take for the body to adapt to a lack of activity?
Optimal aerobic training occurs when you exercise 3 to 5 times a week and starts to plateau at a frequency of 5 times a week.
When you include core training, what does core mean?
Abdominals, back, cheast, buttocks, and shoulder girdle muscles.
4 Components of an Aerobic Dance Exercise Class
Strength and toning
4 Healthy Lifestyle Habits that can substantially lower your risk of disease and premature death