chapter 12 part 2

• sedentary activities


  - (little to nothing)
• flexibility/leisure


  2-3x
• strength training


  2-3x
• aerobic exercise


  3-5x (swimming and cycling)
• daily physical acitivity


  everyday (walking/chores)
• aerobic


  uses large muscle groups, extended period of time using oxygen
• examples of aerobic


  swimming, dancing, running, or cycling
• anaerobic


  short bursts of activity, muscles produce energy without using oxygen
• examples of anaerobic


  weight lifting, sprinting, or short distance running
• 3 basic steps for activity


  warm up, workout, and cool down
• warm up


  raise body temp and stretch muscles
• workout


  F.I.T.T.
• cool down


  slow down heart rate and stretch muscles
• FITT


  Frequency, Intensity, Time, Type
• frequency


  how often you do the activity
• intensity


  how hard you work at the activity per session (strength = strain not pain)
• time/duration


  how much time you devote to a session
• type


  which activities you select
• monitoring your progress

  journal FITT every 6 weeks after nad end of 12 weeks
• bone pops out of its normal position in a joint


  dislocations
• wearing well-fitting shoes and athletic socks can prevent


  blisters
• what does price stand for


  protection, rest, ice, compression, elevation
• dizziness, rapid pulse, shortness of breath, and nausea


  heat exhaustion
• treatment include rest, medication, physical therapy, and in rare cases surgery


  tendonitis
• severe headache, unconsciousness or memory loss


  concussion
• spf should be


  15 or more
• warming up can preven


  strains
• drinking cool water can ease


  heat exhaustion
• broken bones that can cause severe pain, swelling, bruising, or bleeding


  fractures