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    Physical Exercise

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    Timothy Lee
    This document defines and compares different types of physical exercise: - Aerobic exercise promotes cardiovascular health and endurance through moderate intensity activity over long periods. It must be done 3-6 days per week for 20-60 minutes, raising the heart rate to 60-80% of maximum. Examples are jogging, swimming, cycling, and dance. - Anaerobic exercise develops muscle strength through short, intense bursts of activity using anaerobic metabolism. This can only be sustained for under 2 minutes. Examples are weightlifting and sprinting. - Agility exercise promotes muscle function in areas other than strength and endurance, through a broad range of exercises.

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    Physical Exercise

    Uploaded by

    Timothy Lee
    132 views4 pages
    This document defines and compares different types of physical exercise: - Aerobic exercise promotes cardiovascular health and endurance through moderate intensity activity over long periods. It must be done 3-6 days per week for 20-60 minutes, raising the heart rate to 60-80% of maximum. Examples are jogging, swimming, cycling, and dance. - Anaerobic exercise develops muscle strength through short, intense bursts of activity using anaerobic metabolism. This can only be sustained for under 2 minutes. Examples are weightlifting and sprinting. - Agility exercise promotes muscle function in areas other than strength and endurance, through a broad range of exercises.

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    Physical Exercise

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    This document defines and compares different types of physical exercise: - Aerobic exercise promotes cardiovascular health and endurance through moderate intensity activity over long periods. It must be done 3-6 days per week for 20-60 minutes, raising the heart rate to 60-80% of maximum. Examples are jogging, swimming, cycling, and dance. - Anaerobic exercise develops muscle strength through short, intense bursts of activity using anaerobic metabolism. This can only be sustained for under 2 minutes. Examples are weightlifting and sprinting. - Agility exercise promotes muscle function in areas other than strength and endurance, through a broad range of exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    132 views4 pages

    Physical Exercise

    Uploaded by

    Timothy Lee
    This document defines and compares different types of physical exercise: - Aerobic exercise promotes cardiovascular health and endurance through moderate intensity activity over long periods. It must be done 3-6 days per week for 20-60 minutes, raising the heart rate to 60-80% of maximum. Examples are jogging, swimming, cycling, and dance. - Anaerobic exercise develops muscle strength through short, intense bursts of activity using anaerobic metabolism. This can only be sustained for under 2 minutes. Examples are weightlifting and sprinting. - Agility exercise promotes muscle function in areas other than strength and endurance, through a broad range of exercises.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    Physical Exercise

    PhysicalExerciseisaprocessinwhichapersondeliberatelyperformsanaction,becauseitis
    considerednecessaryforgoodhealth,despitethefactthatitisnotanintegralpartofthat
    personslife.Asanexample,despitetheproliferationofautomobilesthroughoutthedeveloped
    world,manypeoplewalk,notfortransportation,butbecauseacertainamountofsuchactivityis
    considerednecessaryforthemaintenanceofthehumanbody.

    Etymology

    Physical
    Physicalisanadjectivethatisderivedfromthegreekadjective(pronounced
    fusikos)meaningnatural.12

    Exercise
    Exerciseisaverbthatisultimatelyderivedfromthelatinexaprepositionmeaningout
    orforthplusarcereaverbmeaningtoshutuporrestrain.Itisnotknowncertainlyhow
    thiswordassumeditscurrentmeaning.However,itisoftenregardedasmeaningto
    driveforth(atillagebeast)and,therefore,toemployorsettowork3

    Types of Physical Exercise


    Thereareanumberofdifferentsystemsbywhichexercisesarecategorized.One
    exampleisthesysteminwhichexercisesaregroupedaccordingtogeneralphysical

    physics,
    n.
    ,
    OxfordEnglishdictionary,
    2ed.,1989,OxfordUniversityPress.
    ^,HenryGeorgeLiddel,RobertScott,
    AGreekEnglishlexicon,
    9thed.,1940,Oxford
    UniversityPress,
    http://www.perseus.tufts.edu/hopper/text?doc=Perseus%3Atext%3A1999.04.0057%3Aentry%3
    Dfusiko%2Fs.
    3

    exercise,
    n.
    ,
    OxfordEnglishdictionary,
    2nded.,1989,OxfordUniversityPress.
    1
    2

    skillssuchasagility,speedandstrength.4 However,themostcommonanduseful
    systemseemstodividephysicalexercisesintothreeclassesbaseduponboththe
    intendedresultandtheparticularformofmetabolisminvolved.5 Theseclassesare
    anaerobic,aerobicandagility.
    Anaerobicexercisesareintendedprimarilytoincreaseshorttermmuscle
    capability.Thisisprimarilyachievedbyengaginginshort,intenseburstsof
    muscleusage.
    Aerobicexercisesareprimarilyintendedtopromoteanddevelopthehealthyand
    robustfunctioningofcertainbodilysystems,mostcommonlythecardiovascular
    andpulmonarysystems,aswellasmuscleendurance.
    Agilityexerciseisaverybroadtermoneofannumberofsynonymsusedto
    describeroughlythesamething.Itisconsideredtobeanyformofexercisethat
    promotesthe
    highquality
    functioningofmusclesinareasotherthanstrengthand
    endurance.

    Anaerobic Exercise
    Anaerobicexercisesoccurinshort,intenseburstsofmuscleusagethatareintendedto
    developmusclestrength.Thetermanaerobicmeanswithoutoxygen.6Anaerobic
    exerciseisdifferentiatedfromotherformsofexerciseprimarilybythewayinwhichthe
    requiredenergyisproduced.Inanaerobicexercisetheprimarymetabolicprocesses
    aresupplementedbytwoothersourcesofenergy.Firstbythehighenergyphosphates
    Adenosinetriphosphateandcreatinephosphatethatarestored,withingthemuscle
    cells,inextremelysmallamountsandsecondbyaprocessknownasLacticacid
    fermentation.Thisallowsthemusclestofunctionatmaximumcapacityforashort
    periodthatusuallylaststwominutesorless.Neithersourcerequiresoxygenthefirst
    becauseithasalreadybeenproducedandthenstoredandthesecondbecauseit
    worksinawaythatisrelativelyinefficientanddoesnotrequireoxygen.Hencethe
    nameanaerobic.789
    WhatIsFitness?,
    TheCrossFitJournal,
    page4,October2002,
    http://library.crossfit.com/free/pdf/CFJtrial.pdf.
    5
    YourGuidetoPhysicalActivity,TheNationalHeart,Lung,andBloodInstitute(NHLBI),U.S.
    DepartmentofHealthandHumanservices,NationalInstituesofHealth,2007,
    http://www.nhlbi.nih.gov/health/public/heart/obesity/phy_active.pdf.
    6
    anaerobic,
    adj.,OxfordEnglishdictionary,
    2nded.,1989,OxfordUniversityPress.
    7
    J.I.Medbo,A.C.Mohn,I.Tabata,R.Bahr,O.Vaage,andO.M.Sejersted,Anaerobic
    capacitydeterminedbymaximalaccumulatedO2deficit,
    JournalofAppliedPhysiology,
    vol.64,
    4


    Notethatanyactivity,ifitcanbecontinuedlongenough,willeventuallybecomefully
    aerobicasanaerobicmetabolismcanonlyoccurforabouttwominutesorlessatatime.

    Anaerobicexercisesincludesuchactivitiesasweightliftingandsprinting.

    Aerobic Exercise

    Thereisagreatdealofconfusionsurroundingthenatureofaerobicexercise.Some
    havesaidthatitisprimarilyexercisethattendstoimprovetheoxygensystem.10
    Aerobicexercisecanonlybeunderstoodproperlyincontrasttoanaerobicexercise.
    Anaerobicexercisesoccurinshort,intenseburststhatrequiretheanaerobicmetabolic
    processestosupplementtheaerobicones.However,aerobicexercisesarespecifically
    designedtomakeuseonlyoftheaerobicmetabolicprocesses.Thisisaccomplished
    byengaginginlightactivityoverarelativelylongperiod.Developingtheaerobic
    metabolicsystemalsogivesthebenefitofaerobicmuscleendurancebecauseregular
    aerobicexerciseincreasestheefficiencyofthepulmonarysystem,thecardiovascular
    systemandtheaerobicmetabolicprocesses.Aerobicexercisealsotendstomakeuse
    oflargermusclegroupsthandootherformsofexercise.1112Thetermaerobicmeans
    withoroccurringinoxygen13 areferencetotheprimarywayinwhichenergyis
    producedduringaerobicexercise.

    Expertssuggestthataerobicexercisemustmeetcertainrequirementsregarding
    frequency,intensityanddurationifitistoprovidelastingbenefit.1415
    no.1,5060,1988,http://jap.physiology.org/content/64/1/50.abstract.
    8
    ANAEROBICTRAINING,TheAmericanSportsMedicineInstitute.
    9
    McMahon,ThomasA(1984).
    Muscles,Reflexes,andLocomotion.
    PrincetonUniversityPress.
    pp.3751.ISBN069102376X.
    10
    aerobics,
    EncyclopdiaBritannica,
    EncyclopdiaBritannica,2011.
    11
    'aerobicexercise'
    TheOxfordDictionaryofSportsScience&Medicine
    ,OxfordUniversity
    Press,2007.
    12
    'aerobicexercise',
    FoodandFitness:ADictionaryofDietandExercise,
    MichaelKent,Oxford
    UniversityPress,1997.
    13
    aerobic,
    adj.,OxfordEnglishdictionary,
    2nded.,1989,OxfordUniversityPress.
    14
    'aerobicexercise',
    FoodandFitness:ADictionaryofDietandExercise,
    MichaelKent,Oxford
    UniversityPress,1997.
    15
    aerobics,
    EncyclopdiaBritannica,
    EncyclopdiaBritannica,2011.

    Theexercisemustbeperformedonatleastthreedaysoftheweek,butnotmore
    thansix.
    Theexercisemustbeintenseenoughthattheexercisersheartrateberaisedto
    betweensixtyandeightypercentofthemaximumtrainingheartrate.
    Theexercisemustlastlongerthantwentyminutes,butnotlongerthansixty
    minutes.

    Goodexamplesofaerobicexerciseincludejogging,swimming,cyclinganddance.16

    'aerobicexercise',
    FoodandFitness:ADictionaryofDietandExercise,
    MichaelKent,Oxford
    UniversityPress,1997.
    16

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