Benefits of a healthy active lifestyle (3 parts) Physical Social Mental Contribute to good physical health Physical Challenge Increase fitness Improve performance Mix with others Make new friends Meet current friends Develop teamwork skills Relieve/ prevent stress and tension Mental challenge Increase self-esteem and confidence Aesthetic appreciation (seeing the beauty in the performance) Peter Piper picked a peck of pickled pepper. Did Peter Piper pick a peck of pickled pepper? If Peter Piper picked a peck of pickled pepper. Where's the peck of pickled pepper Peter Piper picked?
no rest periods aerobic fitness running, swimming, cycling Fartlek training Combines high and low work intensity, such as sprinting and jogging, and different terrain such as hills, forest and sand dunes Improves speed and endurance Rugby, football, netball Circuit training Combines a variety of exercises or skills arranged in a circuit at different stations. Can be used to increase fitness or increase skill level. Athletes will work at each station for a period of time followed by a period of rest. Stations arranged so that the same muscle group is not exercised twice in a row. Not much equipment needed, inexpensive, a large area is not needed, can be done at home or in the gym Football, netball, swimmers Weight training Also called resistance training and involves lifting free weights or machine weights at the gym, normally perform three sets of the exercise before moving on. Heavy weights improve muscular strength, lighter weights with more repetitions improve muscular endurance Athletes, swimmers, rugby players Cross training Is a combination of training methods – not a combination of sports Provides a combination of types of fitness can also be used during recovery from injury. Athletics, swimming Methods of training Method Definition Advantage Who uses it?
The heart is a muscular pump that sends oxygen rich blood (haemoglobin carries the oxygen in the blood) to the muscles through a series of arteries to allow them to work. The blood then picks up carbon dioxide a waste product from the muscles and carries it back to the heart through veins. From there it is pumped to the lungs where it is breathed out and in exchange oxygen is breathed in (this process is called gaseous exchange). Immediate and short term effects of exercise Muscles need more oxygen, therefore the heart beats faster and more strongly. The hormone adrenaline helps to increase heart rate in stressful situations. Training improves the bodies capability in these situations, as the heart of s fitter person will be bigger, stronger, and more used to working under stress. Blood pressure The force exerted by the circulating blood on the walls of the blood vessels (arteries and veins). During exercise heart rate increases causing blood pressure to increase – 2 parts Systolic – is the high pressure measured when the blood is pumped out of the heart to go around the body; this is the high number on the reading. Diastolic – is the pressure when the heart relaxes between beats; this is the low number on the reading. Regular exercise and the Cardiovascular system Regular exercise enables the cardiovascular system to become stronger and more efficient. Stroke volume (the amount of blood pumped by the heart each beat) increases) Cardiac output (the amount of blood pumped by the heart in each minute, sometimes referred to as: Cardiac Output = Heart Rate x Stroke Volume) increases. Resting heart rate, fitter people have a lower resting heart rate. Size of your heart increases, exercising causes the heart to adapt and become larger. Reduced time for heart to return to normal after exercising. Blood pressure reduced. Veins and arteries are healthy. Effects of lifestyle on the Cardiovascular system