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CHAPTER 13

CHAPTER 13. Physical fitness. -to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands. I. FITT Principle. A. Frequency – How often. This refers to the number of times each week a person commits to working out. B. INTENSITY How hard.

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CHAPTER 13

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  1. CHAPTER 13

  2. Physical fitness -to carry out daily tasks easily and have enough reserve energy to respond to unexpected demands.

  3. I. FITT Principle • A. Frequency – How often. • This refers to the number of times each week a person commits to working out.

  4. B. INTENSITY • How hard. • Intensity of a given exercise program

  5. C. TIME • How Long – Refers to the duration of a single workout or the number of repetitions.

  6. D. Type of exercise • -Refers to the particular type of exercise preformed.

  7. E. Muscles for FITT • 1. Skeletal Muscles – Muscles attached to bones that allows your body to move. • 2. These are voluntary muscles. You move them yourself.

  8. II. Heart rates

  9. A. Cardiac Muscle • 1. Involuntary muscles that are found in the walls of your heart. • a. These muscles work continuously, even when you are asleep.

  10. B. Maximum pulse rate • 220-age • - most times your heart should beat per minute during any activity, ( approximately 206 to 207 beats per minute )

  11. C. Target pulse rate • max rate x 70% and 85% • - rate the heart must work at for exercise to be aerobic, ( approximately 141-175beats per minute )

  12. III. SLEEP • A. BODY RESTORES ENERGY AND REPAIRS ITSELF DURING DEEP SLEEP.

  13. B. NONRAPID EYE MOVEMENT • STAGE 1 – FALLING ASLEEP • STAGE 2 – SLEEP BECOMES DEEPER AND MUSCLES RELAX • STAGE 3 - SAME AS 2 • STAGE 4 – RAPID EYE MOVEMENT

  14. C. SLEEP DISORDERS • 1. INSOMNIA – DIFFICULTY IN FALLING ASLEEP OR STAYING ASLEEP. • SOLUTION - EXERCISE MAY EASE THE PROBLEM.

  15. 2. SLEEP APNEA – BREATHING STOPS FOR SHORT PERIODS DURING SLEEP AND THEN STARTS AGAIN SUDDENLY.

  16. 3. NARCOLEPSY – FALLING ASLEEP SUDDENLY WITHOUT WARNING FOR SHORT PERIODS OF TIME. • DISORDER OF THE REM CYCLE. • CAN DEVELOP DURING ADOLESCENTS OR IN THE EARLY TWENTIES

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