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Metabolism

Learn about metabolism, basal metabolism, and the role of calories in energy balance. Discover the benefits of aerobic and anaerobic exercise, as well as the different types of resistance training. Get tips on planning a fitness program and dealing with injuries effectively.

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Metabolism

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  1. Metabolism • The process in which your body gets energy from the food you eat • (How fast your body burns / stores the food you eat)

  2. Basal Metabolism • The minimum amount of energy required to maintain life processes in the body • (Least amount of food you need to survive)

  3. Calories • Energy value in food, measured in units of heat • Increased exercise = increased calories burned = loss of weight • 1 pound fat = 3,500 calories

  4. Aerobic exercise • Vigorous activity in which oxygen is continuously taken in for a period of at least 20 minutes • Oxygen is continuously being sent to the muscles while exercising

  5. Aerobic examples… • Jogging • Swimming • Cycling • Brisk walk • Strengthens heart and lungs to work more efficiently

  6. Anaerobic exercise • Intense bursts of activity in which the muscles work so hard that they produce energy without using oxygen • Your muscles are using the oxygen already stored in your body, no new oxygen being utilized

  7. Anaerobic examples… • Sprinting • Weightlifting • Strengthen muscles over time

  8. Types of resistance training • Isometric • Isotonic • Isokinetic

  9. Isometric • Activity that uses muscle tension to improve muscular strength with little or no body movement • Ex: Palms against each other

  10. Isotonic • Activity that combines muscle contraction with repeated movement • Ex: Push / Sit / Pull – ups Trunk twists

  11. Isokinetic • Activity that involves resistance through an entire range of motion • Increases joint flexibility • Hammer strength machines K

  12. Planning a fitness program • Before you actually exercise, make sure you are physically able to exert yourself. • What if you have… • Asthma ? • Bad knee ? • Sore back ?

  13. Begin gradually • Ease your way into your workout program • Must enjoy it, do activities / exercises that you enjoy

  14. Selecting the right activity • Where you live • Your interests • Level of health • Time and place • Personal safety • Do my activities meet the five components of fitness?

  15. Basics of a program… #1) Overload • Working the body harder than it is normally worked • Increase reps, weight, time, distance

  16. Basics cont… #2) Progression - Gradual increase in overload necessary for achieving higher levels of fitness - Gradually adding more weight, distance etc…

  17. Basics cont… #3) Specificity • Particular exercises and activities improve particular areas of health related fitness • Different activities / exercises for different goals

  18. Injuries • Eventually going to happen • You must determine the severity of your injury

  19. Injuries cont… • If your injury requires medical attention, seek it a.s.a.p. or If your injury is not getting better within a week or so

  20. What to do? • R.I.C.E. Principal • General first aid for the sprain, strain, sore muscle etc.

  21. R.I.C.E. • Rest • Rest the injured body part or your entire body. By doing so, you are probably not going to aggravate your injury more than it already is, thus promoting healing

  22. R.I.C.E. • Ice • Apply ice to your injured body part a.s.a.p. after you injure it. This will keep the swelling down. Ice frequently until injury is healed

  23. R.I.C.E. • Compression • Wrap your injury with an ace bandage to keep swelling down. This will allow new blood cells to heal your injury faster

  24. R.I.C.E. • Elevation • Elevate your injured body part higher than your heart. This will help drain the blood, keeping swelling to a minimum. This is important at night!

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