Transcript Lecture 9

Presentation Package for
Concepts of Physical Fitness 12e
Section III: Concept 09:
Active Aerobics,
Sports, and
Recreational Activities
Created by:
Gregory J. Welk
Iowa State University
Cardiovascular Exercise
Vigorous
physical activity
provides
additional
health benefits
and is an
enjoyable way
to be active.
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Concepts of Physical Fitness 12e
Types of Cardiovascular
Activity
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Aerobic Activities
– Examples
» Jogging
» Bicycling
» Swimming
» Aerobic
Dance
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Concepts of Physical Fitness 12e
Types of Cardiovascular
Activity
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Active Sports and
Recreation
– Examples
» Tennis
» Basketball
» Hiking
» Skiing
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Concepts of Physical Fitness 12e
Characteristics of
Aerobic Exercise
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Continuous
Large muscle groups
Rhythmic
Low muscle fatigue
Activities can also be classified
as continuous or intermittent
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Concepts of Physical Fitness 12e
Continuous vs.
Intermittent Activity
Continuous aerobic activity
+ Efficient, convenient
- May be boring for some
Intermittent aerobic activity
+ More exciting for some
- Requires more time
- Increased risk of injury
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Concepts of Physical Fitness 12e
Risk of Injury in Exercise
(per 1000 hrs of activity)
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Skating
Basketball
Ave. Comp. Sports
Jogging
Racquetball
Tennis
Cycling
High Impact Aerobics
Step Aerobics
Aerobic exercise eq.
Walking
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Concepts of Physical Fitness 12e
Popular Sports
(Top 10 List from Surgeon General’s Report)
1. Tennis
2. Bowling
3. Golf
4. Baseball/Softball
5. Racquetball
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6. Basketball
7. Volleyball
8. Soccer
9. Football
10. Others
Concepts of Physical Fitness 12e
Characteristics of
Popular Sports
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Lifetime sports
Primarily individual
Wide levels of ability
(handicap system)
The top participation
sports are very different
than the top spectator
sports
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Concepts of Physical Fitness 12e
Popular Activities
(Top 10 List from Surgeon General’s Report)
1. Walking
2. Gardening
3. Stretching
4. Resistance Ex.
5. Jogging
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6. Aerobic Dance
7. Cycling (in/out)
8. Stair Climbing
9. Swimming laps
10. Tennis
Concepts of Physical Fitness 12e
Characteristics of
Popular Activities
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Individual or
small groups
Selfpromotional
Little skill
needed
Concepts of Physical Fitness 12e
Self-Management Skills to
Promote Interest in Activity
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Make efforts to improve skills and
confidence in activity
Choose non-critical and selfpromotional activities (e.g. walking)
Accept your self and your abilities
and reduce level of self-criticism
Concepts of Physical Fitness 12e
Click for
Lab 9b
Info
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Behavioral Skills
to Maintain Activity
Logging of physical activity
Reinforcement management
Concepts of Physical Fitness 12e
Web Resources
Online Learning Center
“On the Web” pages for Concept
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Concepts of Physical Fitness 12e
Supplemental Graphics
Lab Information
Lab 9a Information
Return to
presentation
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Jogging/Running
Work with a partner to evaluate
running (jogging) technique
– run at threshold pace and try to use your
normal form to get an accurate evaluation
of your technique
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Concepts of Physical Fitness 12e
Return to
presentation
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Lab 9b Information
Planning and Logging Activity
Use a planning calendar to schedule
several aerobic exercise sessions in
a given week
– goal is at least 3, 20 minute bouts a week
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Keep a log of your actual exercise
sessions and tally the number of
minutes you spend
Discuss logging experiences
Concepts of Physical Fitness 12e