Physical Education, Part 22

Question 1: Describe how to build muscles safely and effectively.

Answer 1: In order to properly train muscles, a person should always ensure that he works each muscle group until it is very tired. He should always allow his breathing to slow down to close to normal before continuing weight training. It is considered proper to breathe in when the muscles are relaxed, and exhale as they are contracted to perform the exercise. One should never hold one’s breath while muscle training. Muscles need adequate time to recover after an intense training session, usually between two and four days. Muscles can actually be harmed if they are worked on consecutive days. Still, muscles will begin to atrophy after five days of rest, so a person should try and perform muscle exercises at least twice a week.

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Question 2: Describe and discuss the benefits of cross-training.

Answer 2: Many fitness experts recommend cross-training as the most effective way to develop and maintain a high level of physical fitness. In cross-training, the individual alternates between two or more different kinds of physical activity. Triatheletes, who enter competitions in which they must run, swim, and ride a bicycle, are perhaps the best known example of cross-trainers. Cross-training is so effective because the different activities work different muscle groups, and therefore gives a more balanced workout. Cross-training also minimizes the strain on any one particular part of the body, which helps one avoid injury. Moreover, cross-training gives the individual some variety in his or her workout, which is likely to make it more enjoyable.

Question 3: List some of the signs of over training.

Answer 3: Many people who are inspired to pursue physical fitness quickly burn out because they over-train. That is, they force themselves to exercise too intensely and too often, so that they put their bodies through a great deal of strain. Some of the signs of overtraining are continual muscle soreness, frequent injury, unintended weight loss, nervousness, and the inability to relax. People who are overtraining may have a hard time completing their workout, and will definitely have a hard time recovering. If one feels as if he may be guilty of overtraining, he should ease off his exercise program for a while, giving himself 24-48 hours between workouts. It is also a good idea to confer with a fitness professional.

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