Exercise provides numerous physical, mental, and social benefits. Physically, it strengthens muscles and bones, enhances the immune system, improves cardiovascular and respiratory health, and aids in weight control by balancing calories consumed with calories burned. Mentally, exercise reduces stress, releases endorphins, and improves self-esteem. Socially, it allows people to socialize and develop friendships. The document outlines aerobic and anaerobic exercises and how to calculate target heart rate ranges during workouts.

1. Exercise and fitness

2. Benefits to physical health What are they??? More energy Strengthens muscles and bones Enhances immune system Look good  feel good?

3. Benefits you don’t see Nervous system Improve reaction time Handle more weight Circulatory system Heart gets stronger, pumps blood more efficiently Respiratory system Greater lung capacity

5. Weight Control Obese is not over weight Why are we so large? Height: 5’9 Weight 203lbs

6. Weight control Metabolism: body gets energy from food Basal Metabolism: minimum amount of energy the body needs to maintain life Calories: Energy value in food You use a certain amount of calories each day

7. Your weight Calories in VS. Calories out If you take in more calories than you need, you weight will go up If you take in less calories than you need, your weight will go down 3,500 calories = 1lb

8. Situation 1 You consume 3,000 calories per day You body uses 2,500 calories per day You burn between 450 – 550 calories by playing a sport, working out, or being active Your weight stays the same

9. Situation 2 You consume 3,000 calories per day You body uses 2,500 calories per day You burn 0 calories by doing nothing extra Your weight Increases: 500 extra calories per day 3,500 calories per week = ???? In one year you are 52lbs heavier

10. The Result

11. Mental benefits Reduces stress Endorphins Pride and accomplishment

12. Social benefits You can do more stuff: hiking, biking, swimming, playing sports Develop friendships Gym rats Look good  feel good

13. Types of Exercise

14. Aerobic Vigorous activity where oxygen is constantly taken in for a period of at least 20 min Oxygen is required Types of aerobic exercise: Running, Biking, Elliptical, Dancing *any exercise and be aerobic as long as you reach your TARGET HEART RATE

15. Heart rates Resting heart rate Count the number of times your heart beats over a period of 15 second. Multiply that number by 4 The product is your resting heart rate Maximum heart rate: 220 minus your age

16. Anaerobic 3 types: Isometric: NO MOVEMENT Muscle meets weight with equal force Isotonic: Muscle contraction and repeated movement What you do at the gym: curls, squats, shoulder press Isokinetic: Resistance through a full range of motion

17. Homework FOLLOW THE STEPS AND FIND YOUR TAGRET HEART RATE

18. Step 1 Find your resting heart rate Sit relaxed for about 10 mins Take your pulse rate for 30 seconds Multiply times 2 The answer is your resting heart rate

19. Step 2 Find your MAX heart rate Subtract your age from 220 (220 – age = MAX HR)

20. Step 3 Subtract your resting heart rate from your MAX heart rate (Resting Heart Rate – MAX Heart Rate)

21. Step 4 Multiply the number you got on the previous step. (Resting Heart Rate – MAX Heart Rate) First multiply by 85% Then multiply by 60%

22. Step 5 Add your resting heart rate to the number you got when you multiplied by 85% and 60%

23. ANSWER Your answer is a range Ex: 130 - 155