The Benefits of Exercise
Nervous System (consists of the brain and all nerves throughout the body)Tunes it for more skillful body movementImproves your reaction timeImproves mental performance
II. Respiratory System (lungs)lung capacity increasesworks more efficiently
III. Cardiovascular System (heart)Heart increases in strength. Importance?Heart able to pump more blood more efficiently – reducing workload on the heart
IV. Mental Health Contributes to positive self esteemHelps deal with stressAble to relaxLeads to more productive workDecreases fatigue
V. Social Health Helps one meet new peopleHelps one find new area of enjoyment with friends
Types of Exercise I. Anaerobic ExerciseOxygen is not used for energy; intense physical activity in which the body’s supple of oxygen to produce energy does not meet demand.
Types of Anaerobic Exercise + muscular strength+ muscular endurance+ flexibility
Types of Anaerobic Exercise Strength Training+ muscle size+ tendon, bone, and ligament strength+ your lean muscle mass throughout.*+ Basal Metabolic Rate (minimum amount of energy needed to maintain normal body functions)*Increase muscle mass = Increase basal metabolic rate=increase in loss of fat ! ! !
Types of Anaerobic Exercise Isometric – little or no movement; muscle tension; pushing against wall.Isotonic – repeated movements using weights; push-ups, weightsIsokinetic – resistance is moved through entire range of motion; hydraulic
Types of Exercise Aerobic ExerciseContinuous activity that uses oxygen
Types of Aerobic Exercise + blood supply to muscles and ability to use oxygen+ cardiovascular/ cardio respiratory function (heart and lungs)+ threshold for lactic acid accumulation (soreness)- resting blood pressure for people with high blood pressure - body fat and improved weight control
Types of Aerobic Exercises JoggingBrisk Walking15 – 20 minutes of continuous activity
F – I - T F requency (how often)I ntensity (how hard)T ime (how long)
F – I – T for Aerobic Activity F – 3-5 times each weekI – keep heart rate between 60-80% MHRT – exercise continuously for minimum of 20 minutes.
F – I – T for Anaerobic Activity F – 3 to 4 times each weekI – keep speed near 100% for 10 seconds to 2 minutesT – repeat your intervals 15-30 times with rest between
3 Parts to a Workout Warm-Up: 3 – 5 min. then stretch 10 minutesWork-Out: 20 – 30 min., 3 – 5 times per wk.Cool-Down: gradually; “pooling”
R – I – C - E RestIceCompressionElevation
R – I – C - E REST: do not use/ put weight on injured areaICE: 20 – 30 min. every 2 – 3 hrs for first 24 – 48 hrs.4 stages of cold: cold, burning, aching, numbnessCOMPRESSION: use “ace” bandage; start below & wrap upward.ELEVATION: while icing or compression – raise higher than heart to decrease swelling and pain.