AY Honors/Physical Fitness/Answer Key 2/es
| Educación física | ||
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| Asociación General
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Destreza: 2 Año de introducción: 1929 |
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Requisitos
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La especialidad de Educación física es un componente de la Maestría Deportista. |
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La especialidad de Educación física es un componente de la Maestría Recreación. |
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- Tendrá más energía
- Control eficaz de peso
- Menos probable de sufrir de estreñimiento
- Mejor función cerebral y concentración
- Menos depresión
- Mejor auto-imagen y más atractivo
- Mejor sueño
- Más fortaleza ósea
- Menos 'dolores y molestias' y otras quejas físicas
- Mejor capacidad para manejar el estrés
- Más oportunidades de tranquilidad
- Un embarazo y parto más fácil
El ejercicio, especialmente el ejercicio aeróbico, mejora la función del corazón y los pulmones. También mejora la capacidad de transportar oxígeno de la sangre. Todos estos son importantes para evitar enfermedades del corazón y las arterias obstruidas (que puede provocar la muerte prematura). El ejercicio también consume calorías, que ayuda a controlar el peso. Cuando el ejercicio y la dieta están en equilibrio, las calorías consumidas son iguales a las calorías gastadas, y se mantiene el peso.
El ejercicio también altera el equilibrio químico en su cuerpo, produciendo las endorfinas que elevan el humor y hacen que una persona se sienta más feliz.
Nuestros cuerpos fueron diseñados para la actividad regular, pero tristemente la gente en los tiempos modernos son mayormente sedentaria. El ejercicio es una buena manera de restaurar la necesidad natural del cuerpo para la actividad, haciendo que funcione de la forma planificada por nuestro Creador.
Una buena dieta mejora su bienestar físico, emocional, mental y espiritual. Si ingiere más calorías cada día que las que gasta, aumentará en peso. Esto es cierto si es de bajo peso, sobrepeso o un peso saludable. Por lo contrario, si ingiere menos calorías de las que gasta, perderá peso, y de nuevo, esto es cierto independientemente de cuánto pesa actualmente.
La alimentación adecuada significa que su consumo de vitaminas y minerales es suficiente para prevenir la enfermedad, que su consumo de calorías es igual a sus necesidades calóricas y que los tipos de alimentos que consume están bien equilibradas. Esto significa que la cantidad de hidratos de carbono, proteínas y grasas en su dieta también están equilibradas.
Si su dieta no está bien equilibrado, su salud se verá afectada. Por ejemplo, si su dieta no le proporciona suficiente calcio, su cuerpo va a «robar» el calcio de los huesos (el calcio es necesario para que los músculos funcionen). Esto debilitará sus huesos y las harán más frágiles y susceptibles a las fracturas. Si su dieta no le proporciona con suficientes vitaminas, obtendrá una enfermedad - de hecho, es la propia definición de vitamina. Cualquier nutriente cuya carencia provoca una enfermedad es una vitamina. También es posible tomar demasiadas vitaminas y tener envenenamiento por vitamina. Por lo tanto, es importante que la ingesta de vitaminas también sea equilibra.
Si su dieta contiene demasiada grasa, se acumulará debajo de la piel y en las arterias. Esto es malo para el corazón, ya que constriñe el paso a través de la cual el corazón debe bombear la sangre. En otras palabras, hace que su corazón tenga que trabajar más para lograr los mismos resultados.
La estabilidad emocional nos ayuda a vivir de manera positiva con el estrés en nuestras vidas. El ejercicio y la dieta tienen una parte importante en la estabilidad emocional. Demasiado (o muy poco) alimento puede contribuir a la irritabilidad. El ejercicio regular es un buen escape para el estrés y la pervivencia de un programa de ejercicio regular tiende a ayudar a la gente continuar con otras cosas también, permitiendo que resuelvan problemas difíciles en el trabajo o en la escuela.
Isometric exercise is a form of physical exercise in which the muscles flex and hold a stationary position. No movement of a load takes place, and the exercises require little in the way of equipment. An example of an isometric exercise is placing the palms of the hands against each other and pushing. Isometric exercises are primarily used in physiotherapy and injury rehabilitation because the intensity can be rapidly and precisely adjusted, which makes them very safe. They are now rarely used outside this context.
Isotonic exercise is a form of strength training in which each effort is performed against a specific opposing force. Exercises are isotonic if a body part is moving against the force. Exercises are isometric if a body part is holding still against the force. Resistance exercise is used to develop the strength and size of skeletal muscles. Properly performed, resistance training can provide significant functional benefits and improvement in overall health and well-being, though it does very little for the cardiovascular system. The classic example is weight lifting.
Isokinetic exercise is similar to isotonic exercise, except that motion is resisted through an entire circuit. In weight lifting, resistance is present only when lifting - gravity lowers the weights. In isotonic training, the downward motion is also resisted.
Anaerobic exercise requires very little oxygen uptake. An example would be sprinting, as a sprinter can run the 100 yard dash while holding his breath. Short bursts of exercise fall into this category.
Aerobic exercise is the most beneficial of all the types listed here, as it requires the body to use large amounts of oxygen over an extended period of time. This improves cardiovascular health. Examples include jogging, swimming, skating, and many other activities.
There are two purposes for warming up before exercising. The first is that it stretches and warms the muscles, decreasing the likelihood of an injury. The second is that it gradually increases the heart rate in preparation for the workout. Warming up can be as easy as doing leg stretches for a few minutes Slowly warming up can help people do even more aerobic exercise than if they had not warmed up at all.
This is the main part of an exercise program, and the part from which most of the benefits of exercise are derived. Any exercise that increases oxygen intake and increases the heart rate past the target rate and is performed for at least 20 minutes can be considered aerobic
The cool down phase should last for about five minutes after the aerobic phase. It allows the heart to gradually slow down. If you were jogging, walk around for five minutes. If you were swimming, walk around in the shallow end of the pool. If you were bicycling, get off the bike and walk it around for five minutes. Most heart attacks that happen in conjunction with an exercise program occur after the aerobic phase. Allowing the heart to gradually slow protects it and lessens the chance of an incident.
This portion of the program should last ten minutes. It builds up muscle strength which decreases the chance of injury during future aerobic activities.
First you'll need to find your pulse. You can do this by placing a finger on your wrist just below the thumb joint, or by placing your hand over your heart. If you have just exercised, you can often hear your heart beat, and feel it as well. If you cannot, then you'll need to take your pulse the same way as when you are at rest. The only problem with determining your heart rate after exercise is that what you really want to do is determine what it was when you were exercising, and when you stop exercising, the heart slows. It takes a few seconds to find your pulse, and then at least 15 seconds to measure it, and in that time, the heart can slow significantly. Therefore, you should add 10% to whatever number you measure.
If you have a stethoscope, you can hear your heart even when you are rested. You can also find your pulse by placing a finger on the neck below the jaw, but this is not recommended as placing pressure there can alter your heart rate.
Once you find your pulse, count the heartbeats over a 15 second interval. Then multiply by four. You can also count the heartbeats over a 20 second period and multiply by 3, or over a 30 second period and multiply by 2. Do not use a period shorter than 15 seconds though, as any errors are also multiplied, and it is better to multiply them by a small number than by a large one. For instance, if you count 7 pulses over 6 seconds when you should have counted 8, you will miscalculate your heart rate by 10 beats.
Men
Use the following formula for men:
[math]\displaystyle{ rate = (205 - \frac{age}{2}) \times 80% }[/math]
In words, you subtract half your age from 205 and then multiply by 80%. Let's run through this for an 18 year-old man:
First take half of 18 which is 9. Subtracting that from 205 gives us 196. Multiplying 196 by 80 and dividing by one hundred (to get 80%) gives us 156.8 which we can round to 157.
Women
Use the following formula for women:
[math]\displaystyle{ rate = (220 - age) \times 80% }[/math]
In words, you subtract your age from 220 and then multiply by 80%. Let's run through this for an 18 year-old woman.
First subtract 18 from 220 which gives us 202. Multiplying 202 by 80 and dividing by one hundred (to get 80%) gives us 161.6 which we can round to 162.
For each exercise period, maintain the minimum heart rate determined in requirement 7 for a period of at least 20 minutes.
If you are over the age of 35, or have a known health condition that could cause issues, you should have a medical examination (including a stress test) before starting any exercise program.
The warm-up should last for two or three minutes, and should be something easy like stretches.
Choose an exercise that you enjoy, as this will make it a lot easier to stick with it. Any activity that raises your heart rate above the rate determined in requirement 6 for at least 20 minutes will do. Suggestions include cross-country skiing, swimming, running, and jogging. You can also skate or ride a bicycle, but be careful that you are exercising the whole time and not just "coasting". It is also possible to get your heart rate up by walking, but you will have to walk vigorously, and it may take a little while to get your heart rate up to the minimum. Don't start counting the 20 minutes until the heart rate reaches the target.
References
The requirements for this honor appear to have been taken directly from the book Aerobics Program For Total Well-Being: Exercise, Diet , And Emotional Balance by Kenneth H. Cooper (Paperback - Mar 1, 1985). This book is the recommended exercise program for the Master Guide curriculum.
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