Physical benefits of exercise:

Weight control:
helps balance the energy equation[1], helps control appetite[2], reduces exposure to stimuli that motivates eating[3].

[1] balanced energy equation-you take in the same amount of food that you exercise off,you take in more food then you exercise off,you take in less food and exercise more.

[2] stops over eating, slows digestion.during exercise the persons blood supply is directed towards the skeletal muscles. therefore a small amount of blood is being used to digest food in the intestines however a person not doing exercise will store fat and feel hungary sooner

[3]people are not motivated to eat during exercise-this distractions helps to reduce food intake.

Combating age-people body systems become less efficient therefore lung capacity gradually decreases. Maximum heart rate decreases. Cardiac output is decline. Muscle lose tissue and become weaker. Blood pressure increases. Bone density reduces.
Exercise stops this process and by slowing it down.
It stretches the tendons and muscles – keeps flexibility
Weight bearing exercise- stimulates bone growth reduces fractures
Reduces cardiovascular disorders

BMI

results:


below 20
underweight



20-25
normal



25-30
overweight



over 30
obese

strenghts of BMI:

• can compare population norms
  
• helpful to see if for a obease trying to loose weight to get into the normal range


• quick and easy

limitations of BMI:

• does not take into account the body build or ratio of fat to muscle

Long term effects on exercise:

Increase in endurance

Increase in capacity to do work

Increase lung capacity

Increase maximum heart rate

Increase in metabolic rate

Increase in stroke volume

Reduced stress on the heart

Reduced resting pulse rate

Reduced stress on the heart

Short term effectsof exercise:

Flushing & Sweating

Breathing through mouth/deeper breathing

Increase heart rate

Increase of rate of ventilation

Increase stroke volume

Decrease in blood ph

Dilation of capillaries

definitions:

Fitness:
ability to do work without becoming tired. It is a combination of strength, endurance and flexibility.

Strength:
Muscular= maximum force a muscle can exert in a single contraction e.g. holding up a heavy weight.
Dynamic=ability of a muscle to contract at a speed while overcoming resistance/exerting force rapidly e.g. sprinting/cycling

Flexibility:
The range of movement at a joint. (Without pain)

Endurance:
The ability to work out for long periods of time without getting tired.

Aerobic fitness:
Person’s capacity to take up and use enough oxygen to sustain work for long periods. To measure aerobic fitness calculate vo2 max.

Vo2 max:
maximum volume of oxygen a person uses per minute per kg of body mass during exercise.