I felt that it was important because of how many people do not exercise and how many people are overweight from lack of exercise and nutrition. This topic is relevant to the audience because everyone should want to be healthy and fit and also know the effects of fitness and what they can do to the body because it is an important topic and can make you a healthier person.
There are many different types of fitness. Some different types of fitness that there is is weight training. Weight training is generally used in order to get your muscles stronger so that you are able to resist injury and also improve your muscular strength. Weight lifting can also be dangerous if not done cautiously. Aerobic exercise is a lung demanding exercise like long runs or biking or swimming. Aerobic is great to burn fat and also increase heart rate and stamina. Anaerobic is more intense and short duration training like sprints or plyometrics to improve speed and also is a great exercise in improving your leg strength and fast twitch muscles. Resistance training is basically like weight training except it is not as heavy and also improve on flexibility and not as bad for your joints as weight lifting can be. Delavier, Frédéric. Strength training anatomy. Champaign, IL: Human Kinetics, 2001.
Fitness is a good thing to incorporate in your daily life because of all of the different things it can do to the body. Studies have shown that people who exercise on a daily basis are more likely to succeed in school or at work and also have better health results. People who are also in shape tend to live a longer and healthier life then those who are not in shape. Fitness also reduces cancer and also heart disease drastically if you are exercising everyday. Fitness also helps increase memory and also helps reduce the risk of cancer and obesity. ( Jim, Glenn)
Obesity is a major problem in our country and the number one reason is because people do not get enough physical activity. If more people in our country would exercise for at least thirty minutes a day five days a week then it would decrease the obesity rate by almost thirty percent. Exercising everyday would also increase the metabolism so that people will be able to burn calories quicker and the fat would not sit in their body. The Obesity rate currently in America has risen to 30.5 percent and this is the number one reason is the lack of exercise. Some of the deadliest diseases have been linked to obesity like heart disease, diabetes, High blood pressure, cancer, stroke, and many others. Strength training anatomy. Champaign, IL: Human Kinetics, 2001.
Fitness helps improve mental health because studies have shown that it reduces anxiety and also depression drastically. The reason that it reduces depression is because exercising gets your mind off whatever it is that you are depressed about and also makes you feel better about yourself when you finish a workout. It improves motor skills and also helps improve with a persons ability to think because it gets the blood flowing through the body and through the brain better. That is also a reason why many people will work out in the morning because it helps them wakeup and get there brain and body active and ready for their job. Exercising also helps with a persons sleeping patterns because the more you exercise the more you can sleep because your body is usually tired after a hard workout so it will be easier for a person to sleep. Libal, Autumn. The importance of physical activity and exercise : the fitness factor. Philadelphia, PA: Mason Crest, 2006.
Swimming is one of the best workouts for your body because it takes great muscular and cardio endurance and also workouts out almost every muscle of you body. The definition of an aerobic exercise is an exercise that takes a duration of at least thirty minutes of physical activity and gets your heart rate up. Some aerobic activities that are very cheap and easy to do are just a simple jog around the neighborhood biking or if its warm out out you can swim. There are tons of different exercises and sports that you can do in order to achive an aerobic exercise. Aerobic exercise also burns fat and increases lung capacity. . Libal, Autumn. The importance of physical activity and exercise : the fitness factor. Philadelphia, PA: Mason Crest, 2006.
This chart is an aerobic and also anaerobic chart. The bottom of the chart is a warm up and is used just to get your heart rate up and also your muscles warmed up for whatever activity or exercise you are doing. The warm up is also used to open up your lungs to make it easier to breathe during your workout. The second one is more of a weight loss workout which is more sit ups and resistance training. This type of aerobic workout is not necessarily used to gain endurance but it is used in order to burn fat. The third one is aerobic which is any type of physical activity that is at least thirty minutes long. Anaerobic is usually constant physical activity that last for at least thirty minutes to get your heart rate up. VO2 Max in your effort. It is an exercise like sprinting in which you are using your maximum energy the whole time. This requires full energy from muscles in the body. Prevention fitness systems. 3-2-1 workout. GoodTimes Entertainment, 2005.
When you do aerobic activity your oxygen and blood flow strengthens your heart muscles and all of the muscles around it. Exercising is a great way to relieve your body of stress and also toxins that are in your body. Exercising also improves your mental health because it helps you get a good night sleep and also helps your mind function better during the day and make your mind more awake. (Prevention fitness systems. 3-2-1 workout. GoodTimes Entertainment, 2005.)
These are all great exercises for cardio and also for weight loss. The stairclimber is the most efficient because of its incline and least amount of stress on a persons knees. Indoor cardio equipment is also good because if it is to cold outside or if the weather is not good then people can still run and get a good workout in with these different types of machines. Stoppani, James. Encyclopedia of muscle & strength. Champaign, IL: Human Kinetics, 2006.
These are all also good for you an they each work on cardio. Swimming would be the best all around workout for your body because it works on every muscle in the body and also is low impact on the joints. Playing sports is a great way to cardio because it is not as boring as jogging or swimming and it is also competitive and you can do them with your friends. Delavier, Frederic. Strength Training Anatomy of Human Kinetics. Champaign Illinois: n.p., 2001. Print.
The reason that your lung capacity would increase at this type of pace is because if you are just starting to workout your body is not use to it so the lungs would get stronger at a faster pace as appose to someone who has been training for a long time their oxygen intake and lung capacity would take a lot longer then for someone who is just starting to exercise. ( Smith, Charles)
Doing an Aerobic workout such as sprinting or any workout that is in short spurts of time with maximum effort is just a performance gainer but not necessarily the best exercise if you are trying to lose wieght. Some people think that aerobic exercise is not always good for you but if you do it in moderation and do not over do it and stretch then you should not get injured and also if you mix your workouts up and not do the same one everyday. ( Libal, Autumn)
Aenarobic exercises are used more for professional athletes then anyone else because most sports only require a short sprint or power. Anaerobic would also be more effective in sports because it builds more muscle and explosiveness then aerobic workouts. Doing Anaerobic workouts does not get your heart rate up at a high level for long so it works more on speed then it would on endurance. ( Yost, Graham)
High energy phosphatesare adenosine and creatine phosphates which are releases during anaerobic activity. Anaerobic glycolisis is stored energy in the muscles so that when your muscles are feeling tired and weak they will be released thrroughout the body. Anaerobic glycolises is only realeased during high energy releasing workouts such as heavy running or sprinting for distances that have a duration of at least one minute. The high energy phosphates are released to give oxygen to the muscles so that lactic acid does not build up as fast as it would if you did not have the high energy phosphates. ( Sheehan, George)
Lactic acid is very common in longer sprints of high impact training. It is when you are pushing your body past its limits and oxygen flow is hard to get to the muscles. Usually you would feel your muscles start to burn and also feel like you are weak. To get rid of it all you have to do is stretch and get water and you wil recover shortly depending on your level fitness. Sheehan, George. Running and being : the total experience. Simon ans Schuster, 1978.
Lactic acid build up is very common in track or any long activity that requires maximum effort like weight training also. Lactic acid build up is a burning feeling in where ever you are feeling the burn and it is in result of the body not getting enough oxygen to that particular muscle. The most common place to get lactic acid build up is in the back of your leg because it is doing most of the work in running and it is the hardest part in the body to get oxygen to. In order to get rid of lactic acid build up all you have to do is drink water and stretch and get your oxygen back and it will usually be gone within five minutes depending on how much shape you are in. Libal, Autumn. The importance of physical activity and exercise : the fitness factor. Philadelphia, PA: Mason Crest, 2006.
Before working out it is crucial that you do a warm up for at least ten minutes that will get your heart rate up slightly and also get the muscle in your body lose before stretching. Some ways to warm up would be to go for a ten minute light jog so that your legs get lose and also reduce any cramping and reduce lactic acid. Warming up also reduces the risk of any muscular pulls and other injuries. After you warm up for about ten minutes then you will stretch for another ten minutes so that your muscles are nice and strectched out and ready to workout. Prevention fitness systems. 3-2-1 workout. GoodTimes Entertainment, 2005.
Static stretching is used to stretch the muscles when they are at rest. It is composed of various techiniques that slowly lengthen the muscle out so that it is not being stretched out to fast so that you do not get injured. In order to get the proper stretch you have to hold the position for at least thirty seconds to get the proper stretch. Static stretching involves specialized recepror tensions in our muscles which is when you are strecthing your muscles out far enough that you will feel a slight burn. When done properly, static stretching slightly lessens the sensitivity of tension receptors, which allows the muscle to relax and to be stretched to greater length.Stoppani, James. Encyclopedia of muscle & strength. Champaign, IL: Human Kinetics, 2006.
Dynamic is different then static stretching because dynamic stretching involves more gradual movement as oppose to static stretching which is when you are in a still poisiton. Usually you would only do dynamic stretching if you are about to perform in a high intensity sport of activity. Some examples of dynamic stretching would be doing knee highs, butt kicks, shoulder rotations, karaokes, and different various stretches that can be done. Dynamic stretching also opens up your lungs more helping you to breathe better during your activity. Weltman A, Stamford BA, Fulco C (1979) Recovery from maximal effort exercise: lactate disappearance and subsequent performance. Journal of Applied Physiology 47: 677–682.
Cooling down is the part of the workout that you do after you are done the workout. Cooling down is after the workot when you do a light jog so that your muscles do not tighten up of eel as sore and tired as they would if you did no do a cooldown run. A cooldown is usually about ten minutes long of a light jog so that you can get your body gradually down to a resting position. It also allows the heart rate to slow down. After a cooldown run you are always suppost to do a ten minute static stretch so that your muscles are not tight the next time you workout.
Most people who are just trying to get into shape do not do anaerobic exerices unless they are athletes. Plyometris are a great workout for your legs because they are a great way to strengthen your legs up. Sprinting is also a good way to increase your metabolism and build muscle with weight lifting. Sprinting exercises also get you faster and quicker. Anaerobic exercises take maximum effort to complete to work on strength and speed. Glenn, Jim, Stanley J. Dudrick, and American F.H. Institute. Exercise and fitness. Springhouse, Pa.: Springhouse Corp./Grolier, 1986.
Sprinting is very good for increasing speed. Sprinting is any distance under 400 meters. There are different types of sprinting that people do. There is 400 meter sprints which are longer sprints and they require your legs to intake more oxygen and also have high lactic acid rates. Some disadvantages of sprinting are that you can get injured if not properly. Shorter sprints like the 40 yard dash and 100 meter dash are all speed and power and oppose to leg enurance like the 400 meter dash. Stoppani, James. Encyclopedia of muscle & strength. Champaign, IL: Human Kinetics, 2006.
Plyometrics are the type of exercise training designed to produce fast, powerful movements and improve functions of the nervous system. Plyometrics movements is when a muscles is loaded and then contracted in a rapid sequence. Plyometrics can be used for the desired sport that yo are playing and can help with the component of athletisicm that you are trying to cahive whether it be jumping, running, hitting, throwing, etc. Plyometrics can also be dangerous if not done right because of the high impact that you need in order to do them. Make sure you stretch and always know what you are doing before you do plyometrid exercises. Glenn, Jim, Stanley J. Dudrick, and American F.H. Institute. Exercise and fitness. Springhouse, Pa.: Springhouse Corp./Grolier, 1986.
Weight lifting is a great workout if you are trying to get your muscles bigger and stronger. There are many different types of weight lifting. You can lift to get bigger, stronger, or burn fat. Weight training can be dangerous though, if you do not have a partner ot help you with the wieght. You also have to have proper form and stretch before lifing. Knowing what each workout does and how it is done is also important so that you are doing the workouts correctly and so that you do not get injured. ( Stoppani, James)
You should not do hard workouts in consecutive days. One day you would do a hard workout and the next day you would do a light workout because you do not want your muscles to get injured and you want your muscles to have time to recover so that they can rebuild faster and they wil not get injured as easily. Taking off days also helps performance so that you do not get runned down. You should always stretch and hydrate on days you take ff from working out so that the next day you are not dehydrated and also not tight and sore from the workouts. You also should never workout the same muscle on consecutive days because after a workout your muscles tear and need at least twenty four hours to repair. If you do not let you muscles rest for at least twenty four hours and workout the same muscles in consecutive days then it will take you muscles longer to repair and you can get injured easier. Kuntzleman, Charles T. Free weight workouts. Chicago: Contemporary Books, 1985.
Changing up the types of workouts that you do are very important for a couple of reasons. One reason is that if you do the same workouts everyday eventually they will get boring and tedious and the desire to workout will decrease and you will get bored. Another reason is that your muscles will get used to the workouts and then you will slowly stop increasing in muscle gain and performance because of the same workout. If you change up the workouts your muscles get tricked into doing something that they are not used to and have to work in a different way and then you will start seeing an increase againin performance. You usually change up your workout every two or three weeks or whenever you see your performance decreasing.
Resistance training is good if you are trying to burn fat and not necessarily get bigger. It works on flexibility and also makes your muscles work harder to get to the point of where the muscles are not normally used for. Resistance training is also a safer way to workout because it does not require all of the machinery and weights needed for a good workout. Resistance training is also a very cheap and easy way to workout by using simple household items like ropes or stretch bands. Resistance training is also better on your joints because it does not require any real weight training or heavy exercises that are bad for your joints. Another example of resistance training would be running with a parachute on back or running with anything that makes it harder to run then it would normally. Sheehan, George. Running and being : the total experience. Simon ans Schuster, 1978.
Power lifting is most commonly used if you are trying to bulk up on muscle rather then just get in shape or burn fat. Power lifting is usaually any where from three to five repetitions. There are three different workouts for power lifting. Deadlift, squat, and bench press. They are the three main lifts and they work on all of the muscles in the body if done correctly. Kuntzleman, Charles T. Free weight workouts. Chicago: Contemporary Books, 1985.
Endurance training is a good weight training if you are overweight and you are trying to lose fat. Endurance training makes your muscles more oxygen demanding because of the amount of repititions needed to complete each set as oppose to other types of weight training which require more of a one lift max and strength. Endurance training also is god for gaining definition and also helps your muslces gain enurance and last longer so that they will not get as tired as fast. Kuntzleman, Charles T. Free weight workouts. Chicago: Contemporary Books, 1985.
Injuries are very common in fitness. There are many different types of injuries that a person can have from being fit and training. Some injuries include pulled muscles in the leg and also muscular strains and sprains depending on what you do. Stretching is very important in not getting injured. Always warm up before a run or any athletic activity because your muscles are tight and if moved to far in one direction it will make them easier to pull or be severely injured. Delavier, Frédéric. Strength training anatomy. Champaign, IL: Human Kinetics, 2001.
Ankle sprains are very common in sports that require a lot of jumping and turning. They are very common in basketball and football because of all the high impact jumping and also cutting and turning that goes on in those sports. Heel spurs are also common injuries and that is from bad footwear or if you run to much your tendons in the heal get inflamed causing pain and making it hard to walk. Torn knee ligaments are also very common in sports like football where there is a lot of fast turning. A torn knee ligament can take anywhere from two to eight months to heal depending on the severity of the injury. Libal, Autumn. The importance of physical activity and exercise : the fitness factor. Philadelphia, PA: Mason Crest, 2006.
Ankle sprains are very common injuries during athletic activity. An ankle sprain is when your ankle turns or rolls to quickly and your tendons in your ankle stretch to far causing the tendons to be stretched out. An ankle sprain usually takes around two or more weeks to heal depending on the severity of the injury. There are two different types of ankle sprains. High ankle sprain and low ankle sprain. A high ankle sprain is a syndoesmotic ligament that connects to the tibula and fibula and lower leg. . Libal, Autumn. The importance of physical activity and exercise : the fitness factor. Philadelphia, PA: Mason Crest, 2006.
The knee is a joint in the body that connects the femur and the tibula. The knee is made up of Four major ligaments. ACL, MCL, PCL,LCL. The knee is also made up of a meniscus and cartilage. The knee joint is the basic movement in the leg. It is the largest and also the most complicated joint in the body. The knee is also the most vulnerable for an injury because of all the pressure and stress that is being put on the joint.
The ACL also known as the Anterior Crucial Ligament is the most common injured ligament in the knee. The main use for the ACL is to keep the knee stabalized and also to separate the femur and the fibula from touching each other. The most common way to injur the ACL is by twisting the knee to fast or stretching the ligaments out to much in the knee. If a torn ACL occurs then you will need major surgery to repair the ligament. An average time of recovery is eight to twelve months. Usually in order to know if you have an ACL tear you will first hear a pop in the knee. Then it will swell up around the outside of the knee and it will be very painful to walk. The MCL is called the Medial Collateral Ligament. The main job of the MCL is to resistthe widening of the inside of the knee. It is usually injured when the outside of knee is hit. This action causes the knee to buckle which will then cause the inside to widen resulting in an MCL tear. An MCL tear is not as bad as an ACL tear. It takes about a month to heal and only requires minor surgery. Stoppani, James. Encyclopedia of muscle & strength. Champaign, IL: Human Kinetics,
The meniscus is the part of the knee that distributes the body weight throughout the knee evenly so that there is not too much wight on one side of the knee so that there is not that much stress on one part of the knee. here are two menisci in your knee; each rests between the thigh bone (femur) and shin bone (tibia). The menisci are made of tough cartilage and conform to the surfaces of the bones upon which they rest. One meniscus is on the inside of your knee; this is the medial meniscus. The other meniscus rests on the outside of your knee, the lateral meniscus. A torn meniscus usually happens when the leg does not move and the knee does causing a tear in the meniscus. A torn meniscus usually takes two weeks to heal. Stoppani, James. Encyclopedia of muscle & strength. Champaign, IL: Human Kinetics,
Recovery is very important and a necessity when having an injury of any sort. First if you have an injury you would obviously want to rest the injury until it feels better. Then you would want to ice it in order to make the make more constricted and that will make it much easier to heal as oppose to having it be stretched out. Compression is the next step so that it does not get that swallen and make it take longer to heal with the blood build up in the injury. Elevation is also important and that goes hand and hand with compression and not letting scar tissue and blood build up near the injury. Stoppani, James. Encyclopedia of muscle & strength. Champaign, IL: Human Kinetics, www.google.com
The heart is a muscular organ found in all mammals and it is responible for pumpin blood throughout the body. There are many different parts of the heart that are attributed to fitness. Having a strong and healthy heart is very important part of life and doing fitness and being physically active is a great way to get your heart stronger. The part of the heart that is responsible for breathing is the double pumps which also includes the lungs. The main part of the heart that is responsible for pumping blood is the ventricles. They are also the pathway of letting blood get to the heart as well as transfering blood throughout the human body. The size of the heart is about the size of a human fist. The stronger your heart is the better circulation and blood transfer you will get which will help you in physical activity. The heart is also broken down into four chambers. Those four chambers are the aortas the ventricles and the two pumps. Yost, Graham, Lillian S. Brunner, and American F.H. Institute. Vitamins and minerals. Springhouse, Pa.: Springhouse Corp., 1986
Nutrition is a key part in being fit and healthy. Having a healthy diet is very important in maintaining weight and also building muscle. Having a healthy and balanced diet also is a good way to keep your heart healthy. There are many different categories of nutrition that you are suppost to intake daily. Some different types of nutrition are Protein, Carbohydrates, Calcium, fruit and vegetables. In order to maintain weight and increase metabolism you should eat around six small meals a day so that your body is constintely burning the food and working on your metabolism. Yost, Graham, Lillian S. Brunner, and American F.H. Institute. Vitamins and minerals. Springhouse, Pa.: Springhouse Corp., 1986 www.google.com
Proteins are amino acids that are broken down in your body during digestion and gets fed to the muscles.The protein also helps the muscles in your body recover faster to and also helps reduce injury and help your muscles recover and strengthen. Protein is found in meats, poultry, nuts and many other types of food. Amino Acids are also a good dietary part of nitrogen. Protein also helps strengthen the bones in the body as well as your muscles. When you eat protein you only can take in 20 grams at at time and the rest gets stored into fat. Libal, Autumn. The importance of physical activity and exercise : the fitness factor. Philadelphia, PA: Mason Crest, 2006
Carbohydrates are straight-chain aldehydes or ketones with many hdroxl groups that can exist as straight chains or rings. Carbohydrates are the most abundant biological molecules, and they fill numerous roles such as the storage and transportation of energy throughout the body. The basic carbohydrate units are called monosaccarides and includegalactose,fructose, and glucose. Carbohydrates also have a lot of sugar in them which if eaten and not burned off can be turned into stored fat. Carbohydrates are found in pasta, breads, and other foods that help give the body long lasting energy throughout the day. Prevention fitness systems. 3-2-1 workout. GoodTimes Entertainment, 2005.
BMI stands for body mass index. Having a low BMI is always better then having a high BMI. A BMI is used to detrmine how much body mass you have by looking at your height and weight. To determine your BMI you would divide your wieght by your height ot find out what you BMI is. SOme people have high BMIs but that does not necessarily mean that they are fat. You could be all muscle and weigh more then an average person and the BMI chart could say that you are overwight but it is misleading. A normal BMI is around 18.5 to 24.5. Exercising and eating healthy can help bring down your BMI by losing weight and also masses of fat. Weltman A, Stamford BA, Fulco C (1979) Recovery from maximal effort exercise: lactate disappearance and subsequent performance. Journal of Applied Physiology 47: 677–682.
Metabolism is basically how fast your digestive track in your body can break down food. Metabolism slows down as a person gets older and therefore there body does not break down the food they eat as fast and instead the body absorbs all of the fat and makes a person who is older gain weight as oppose to someone who is younger who would not gain the weight because there digestive track can break down the food faster and not absorb the fat. Some foods take longer to digest. Fats are much harder to digest then any other food because it just sits in your digestive track longer then most foods do and it makes it harder for your metabolism to break the food down. Having a fast metabolism rapidly can speed up fro exercising so that all of those fatty foods that people eat do not stay in their body instead they will be burned off or some of it can be turned into muscle. When people lose weight and they just start exercisiing usually the first five to ten pounds depending on your weight is water weight and not actually fat. Stoppani, James. Encyclopedia of muscle & strength. Champaign, IL: Human Kinetics, 2006.
Hydration is very important when exercising. You should be drinking around eighty ounces of water a day to maintain a healthy hydration level if you are exercising. Depending on your body weight you may need more. You should not drink all of the water at once because that can be bad for your kidneys and you want to drink the water throughout the day. SOme advantages that having a lot of water in your body and being hydrated is that you will not feel light headed and dizzy if you drink the amount of water that you should be drinking a day. Also being hydrated is very good for your muscles and it also helps clear out waste and bad toxins from the body. Water also helps lubricate the joints so that they are not as tight when you are exercising. Drinking water also helps reduce muscle cramps and also helps someone regulate their body temperature by sweating more if it is hot out so that they do not overheat and dehydrate. For every one pound of weight lost after a workout you should drink around twenty ounces of water per pound that was lost so that you can replace that with water because usually it is just water weight that you would lose. Muscle endurancePrevention fitness systems. 3-2-1 workout. GoodTimes Entertainment, 2005
For my application I did a fitness magazine. On the front of the cover I have a picture of Reggie Bush because he is known to be one of the most in shape athletes. In my magazine I have a couple of pages with different weight lifting exercises and also different advertisements of sports equipment. I also have a section with cardiovascular equipment and exercises and a nutrition part with a meal plan and dietary supplements.
For my conclusion I learned about the different muscles in the body and how they function. I also learned about the function of the heart and some of the different things that it can do to the body and how it can be improved because of fitness and exercise. I also learned how it is important for a persons mental health and not only physical health because of how it helps with depression and anxiety. I learned about the different nutrition and what to eat and what the food does to the body.
1. Fitness <br />By: Chris Nagy<br />
2. Overview<br />Types of Fitness<br />Stretching<br />Injuries<br />Structure of Heart<br />Nutrition<br />Class Activity<br />Application<br />Conclusion<br />
3. Thesis<br />Fitness is an important part in maintaining a healthy lifestyle and also improve mental health and longevity. There are many different workouts in order to achieve being healthy and fit. <br />
4. Why I picked Fitness?<br />The reason that I picked fitness is because I felt that it was an important topic. I also picked fitness because I am interested in it and also try and stay in shape by working out.<br />
5. Types of Fitness<br />Weight lifting<br />Aerobic<br />Anaerobic<br />Resistance<br />
6. Positives of Fitness<br />Good for your heart and lungs<br />Maintain a healthy weight<br />Build muscle<br />Help reduce risk of cancer<br /> Build up immune system <br />
7. Fitness and Obesity<br />Reduces Obesity by 30 percent<br />Increases metabolism<br />Number one reason for obesity is lack of fitness<br />Number one reason for death in America is Obesity<br />
8. Mental Health<br />Libal, Autumn. <br />
9. Aerobic<br />“Aerobic activity is physical activity that improves oxygen intake and also your heart.” (Glenn, Jim)<br />Aerobic means with oxygen<br />Many types of aerobic exercises and performed at a moderate level of intensity.<br />
10. Aerobic<br />GoodTimes Entertainment, <br />
11. Benefits of Aerobic Exercises<br />Strengthens the enlarged heart muscle<br />Improves circulation of blood throughout the body<br />Gets you in shape<br />Improves mental health<br />Releases stress<br />
14. Aerobic Capacity<br />Maximum amount of oxygen that the body can use during a specified period of physical activity<br />“Daily exercising for thirty to forty five minutes can increase lung capacity around seventy percent for the average person.” ( Smith, Charles)<br />
15. Disadvantages of Aerobic Exercise<br />Does not increase the basic metabolic rate as much as weight training would<br />Higher risk of stress injuries <br />Burns less calories then Anaerobic exercises but fewer afterwards<br />
16. Anaerobic<br />Exercise that triggers the metabolic rate<br />Requires maximum effort and oxygen intake<br />Non endurance exercise<br />Used for greater performance that requires a shorter duration of time to complete<br />
17. Two types of anaerobic systems<br />High energy phosphates<br />Anaerobic glycolysis<br />
18. Lactate Threshold<br />Lactic Acid build up in the blood stream<br />Occurs when your heart rate and muscles reaches 90 to 95 percent of its maximum effort<br />Occurs from a lack of oxygen being distributed through out the blood stream and to the muscles<br />
49. Conclusion<br />Learned about muscles anatomy<br />Function of the heart<br />Relates to Mental Health<br />Importance of fitness<br />Nutrition<br />
50. Sources<br />Bale P, James H (1991) Massage, warmdown and rest as recuperative measures after short term intense exercise. Physiotherapy in Sport 13: 4–7.<br /> Birmingham TB, Bryant DM, Giffin JR, Litchfield RB, Kramer JF, Donner A, Fowler PJ. A randomized controlled trial comparing the effectiveness of functional knee brace and neoprene sleeve use after anterior cruciate ligament reconstruction. Am J Sports Med. 2008;36:648-655.<br />Delavier, Frédéric. Strength training anatomy. Champaign, IL: Human Kinetics, 2001.<br /> <br />Glenn, Jim, Stanley J. Dudrick, and American F.H. Institute. Exercise and fitness. Springhouse, Pa.: Springhouse Corp./Grolier, 1986.<br /> <br />Kuntzleman, Charles T. Free weight workouts. Chicago: Contemporary Books, 1985.<br />
51. Law RYW and Herbert RD(2007) Warm-up reduces delayed-onset muscle soreness but cool-down does not: a randomised controlled trial. The Australian Journal of Physiotherapy 53: 91–95.<br />Libal, Autumn. The importance of physical activity and exercise : the fitness factor. Philadelphia, PA: Mason Crest, 2006.<br /> <br />Prevention fitness systems. 3-2-1 workout. GoodTimes Entertainment, 2005.<br />
52. Renstrom P, Ljungqvist A, Arendt E, Beynnon B, Fukubayashi T, Garrett W, et al. Non-contact ACL injuries in female athletes: an International Olympic Committee current concepts statement. Br J Sports Med. 2008;42:394-412.<br />Sheehan, George. Running and being : the total experience. Simon ans Schuster, 1978.<br /> <br />Stoppani, James. Encyclopedia of muscle & strength. Champaign, IL: Human Kinetics, 2006. <br />Weltman A, Stamford BA, Fulco C (1979) Recovery from maximal effort exercise: lactate disappearance and subsequent performance. Journal of Applied Physiology 47: 677–682.<br />^<br />