CH 12
CH 12
CH 12
New Vocabulary
cardiorespiratory
endurance
muscular strength
muscular endurance
exibility
aerobic exercise
anaerobic exercise
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Muscular endurance is the ability of your muscles to per-
form physical tasks over a period of time without tiring.
Muscular endurance gives you the power to carry out
daily tasks without fatigue, such as carrying boxes up
and down a ight of stairs.
Flexibility is the ability to move your body parts through
their full range of motion. If you are exible, you can
touch your toes without bending your legs or put sun-
screen on the center of your back. Flexibility can improve
your athletic performance and reduce your risk of muscle
strain and other injuries.
Body compositionthe ratio of fat to lean tissue in your
bodyis also an element of tness. Having low overall
body fat reduces your risk of cardiovascular disease and
other health problems associated with being overweight.
Evaluating Your Fitness
Main Idea
You can use different tests to evaluate each
element of your tness.
So how t are you? If youre not sure how to answer that,
the tests described below may help. Each test measures a dif-
ferent element of tness. By taking them all, you can gure
out how you measure up in each area of tness.
Measuring Cardiorespiratory Endurance
You can evaluate your cardiorespiratory endurance by
doing a three-minute step test. You will need a sturdy bench
or step about 12 inches high and a watch or clock with a
second hand. Follow this procedure:
1. Step up onto the bench with your right foot. Bring up
your left foot. Step back down, right foot rst, then left
foot.
2. Continue stepping up and back down for three minutes.
Try to maintain a steady pace of about 24 steps per min-
ute.
3. After three minutes, take your pulse. To do this, place
two ngers of one hand on the wrist of your opposite
hand. (Do not use your thumb, which has its own pulse.)
Count the number of heartbeats you feel in 15 seconds.
Then multiply that number by 4 to determine your pulse
rate.
Check your pulse rate against Figure 12.6 on page 326 to
see how you did on the test.
Classify Which
elemen ts of tness
would help you run
a marathon?
READING CHECK
Figure 12.5 The step test
is one activity that requires
cardiorespiratory endurance.
What are other activities that use
this element of tness?
Academic Vocabulary
period (noun): the
completion of a cycle
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exercise raises your heart rate and increases your bodys use
of oxygen. Jogging, swimming, and riding a bike are examples
of aer obic exercise.
Anaerobic exercise involves intense, short bursts of activity
in which the muscles work so hard that they produce energy
without using oxygen. Sprinting and lifting weights are
examples of this kind of exercise.
Improving Cardiorespiratory Endurance
Aerobic exercise is important for building cardiorespira-
tory endurance. Aerobic activities increase your heart rate
and pump more blood throughout your body. Over time, your
heart and lungs adapt to the demands made by aerobic activ-
ity by working more efciently.
Regular aerobic exercise reduces your risk of cardiovas-
cular disease. It also helps you manage your weight and
lower your risk of type 2 diabetes, certain cancers, and other
diseases associated with being overweight. The Real World
Connection activity explains how to determine your target
heart rate when doing aerobic exercise.
Improving Muscular Strength and Endurance
In contrast to aerobic activity, anaerobic exercises
improve muscular strength and endurance. The more the
muscles work, the stronger they will become. Exercises that
strengthen the muscles are known as resi stance or strength
training. Free weights, exercise machines, or your own body
weight provides resistance. There are three ways to use resis-
tance to work your muscles:
Figure 12.10
Lifting weights
is one form of
resistance or
strength training.
What are the
benets of
strength training?
Ta rgeting Cardiovascular
Fitness
Your target heart range is the ideal range
during aerobic activity. To calculate your
target heart range:
Multiply your age by 0.7.
Subtract this number from 208 to get an
estimate of your maximum heart rate.
If you are 16 years old, your maximum
heart rate will be 197 beats p er minute .
1.
2.
Multiply this number by 50 percent to get
your minimum heart rate for moderately
intense activity.
Multiply the number in step 2 by 70 per-
cent to get your maximum heart rate
for moderately intense activity and the
minimum for vigorous activity.
Multiply the number in step 2 by
85 percent to get your maximum target
heart rate for any physical activity. Exer-
cising above this rate is dangerous.
To gure out your heart rate during
exercise, take your pulse for six seconds
and multiply the result by 10.
Use this procedure to calculate your
target heart range for moderate activity and
for vigorous activity. Try checking your pulse
rate while jogging in place.
Concept Problem Solving: Make a Plan
To solve this problem, change the percent to
a fraction or to a decimal, and then multiply
by the number.
3.
4.
5.
6.
Clas sify What are
the three types of
resistance exercise?
READING CHECK
200
190
180
170
160
150
140
130
120
110
100
0
H
e
a
r
t
b
e
a
t
s
p
e
r
M
i
n
u
t
e
Target Heart Range
(16-year-old)
Determine When
might it be important
to consult a doctor
before trying a new
physical activity?
READING CHECK
Determine When
might it be important
to consult a doctor
before trying a new
physical activity?
READING CHECK
Figure 1 2.12 Measuring your
resting heart rate is one way to
track your tness. What is your
resting pulse rate now?
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Choose different types
of activities to meet
specic tness goals.
Flexibility Exercises These include stretching for 10 to 12
minutes a day. Examples of exibility exercises include
gymnastics, martial arts, ballet, Pilates, yoga, or stretching.
Principles of Building Fitness
Main Idea
Effective tness plans focus on four pr inciples:
specicity, overload, progression, and regularity.
When designing your physical activity program, you will
consider your needs and interests. In addition, you should
focus on the four key principles of building a tness plan:
specicity, overload, progression, and regularity.
Specicity means choosing the right types of activities to
improve a given element of tness. For example, strength-
training activities will build muscular strength.
Overload means exercising at a level thats beyond your
regular daily activities. Increasing the demands on your
body will make it adapt and grow stronger.
Progression means gradually increasing the demands on
your body. Try working a little harder or longer during
each session, and more often during the week.
Regularity means working out on a regular basis. You
need at least three balanced workouts a week to main-
tain your tness level. Include different activities to get
the recommended hour of physical activity each day.
GUIDE TO READING
BIG Idea
It is impor-
tant to learn how to
prevent injuries and
respond to them when
they occur.
Before You Read
Create a T-Chart. Make
a two-column chart on
paper. Label the left
column Risks and the
right column Preven-
tion. As you read, ll
in information about
safety risks involved in
different physical activi-
ties and prevention steps
you can take to protect
yourself.
New Vo cabulary
frostbite
hypothermia
overexertion
heat exhaustion
heatstroke
muscle cramps
strains
sprains
25% of injured bicyclists were between
1524 years old.
2025% of all bicyclists wear bicycle helmets.
Writing
Write a paragraph encouraging a friend to use
safety equipment when riding a bicycle.
Lesson 4 Fitness Safety and Avoiding Injuries 337
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The Right Equipment
Using the correct equipment can prevent injury. You might
want to rent equipment when trying a new sport. Here are a
few specic guidelines:
Wear well-tting athletic shoes that are designed for
your sport or activity. Wear socks to cushion your feet
and keep them dry. Choose comfortable, non-binding
clothes that are appropriate for the weather.
For cycling, always wear a helmet that ts you properly.
Make sure the helmet is approved by Snell or ANSI. Use
front and rear reectors if you must ride at night. Wear
light-colored clothing with reective patches.
For skating or skateboarding, wear a helmet, knee and
elbow pads, gloves, and wrist guards.
For contact sports, male players should wear a cup to
protect the groin. For non-contact sports that involve
running, they should wear an athletic supporter. Female
players should wear sports bras.
Special adaptive equipment helps those with disabilities
take part in a variety of sports, from bo wling to golf.
Academic Vocabulary
exposure (noun): the
condition of being
unprotected
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Identify Problems
and S olutions Name
three health problems
that can result from
exercising in hot
weather and explain
how to prevent them.
READING CHECK
Identify Problems
and S olutions Name
three health problems
that can result from
exercising in hot
weather and explain
how to prevent them.
READING CHECK
Eye damage can be caused by exposure to ultraviolet
(UV) rays. Wear sunglasses, a wide-brimmed hat in the
summer, or UV-absorbing goggles during winter months.
Coping with Injuries
Main Idea
You can treat minor sports injuries yourself, but
major injuries require professional medical treatment.
You can identify and take action for both minor and major
exercise-related injuries.
Minor Injuries
Muscles may become sore after exercise. Applying ice and
taking pain relievers can help. Below are other minor injuries
related to exercise:
Blisters, uid-lled bumps caused by friction. Well-tting
shoes and athletic socks can prevent blisters. Cover the
blistered area, leave blisters intact, and let them heal.
Muscle cramps, or sudden and sometimes painful con-
tractions of the muscles, can occur when muscles are
tired, overworked, or dehydrated. Stretching the affected
muscle will usually relieve the cramps.
Strains result from overstretching and tearing a muscle.
Warm up before exercise to reduce the risk of strains.
The symptoms are pain, swelling, and difculty moving
the affected muscle. Use the P.R.I.C.E. procedure, out-
lined in Figure 12.18 on page 342 to treat strains.