Fitness Through Aerobic Exercise
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Transcript Fitness Through Aerobic Exercise
Fitness Through Aerobic
Exercise
Dr. Linda J. Muysson
972-881-5777
[email protected]
Aerobic Wellness
Healthy lifestyle-lowers risk of disease and
premature death.
What is wellness? Optimum health and
vitality.
Six Dimensions of Wellness.
Spiritual-beliefs, principles or values.
Physical-exercising, eating well.
Emotional-optimism, trust, self-esteem.
Dimensions of Wellness
Intellectual- openness to new ideas.
Social- satisfying relationships.
Environmental- health of planet.
Exercise and Wellness
Benefits
Each system is affected by exercise
(cardiovascular, respiratory, muscular,
skeletal, and nervous)
Metabolic Systems
Aerobic and Anaerobic
Homeostasis-state of balance at rest
Adenosine Triphosphate (ATP)
Food broken down to a high energy molecule
(ATP)
releases energy which body uses
muscle cells use ATP to fuel contractions and
movement
Anaerobic
“Without oxygen”
short bursts of activity
Anaerobic systems-rapid sources of ATP for short
periods of time
• Phosphagen System
– get going at beginning of exercise
– leap out of seat
– muscles can store only enough high energy
phosphagens to produce ATP for 1-60 sec. of activity
– wt. lifting and sprinting
Lactic acid system
Produces ATP by breaking down carbs
(glucose) without 02.
Energy, lactic acid, and heat are
produced.
Lactic acid builds up and makes the
muscle feel heavy and “burn”. Build up of
lactic acid is associated with muscle
exhaustion.
Exercises-short, intense, and powerful.
Muscular strength, endurance, and
cardiorespiratory fitness.
Aerobic
Metabolism
“With” oxygen
breaks down carbs and fat to produce
ATP(energy), CO2, H2O, and heat.
CO2 transported by the body to lungs where it is
exhaled, heat and water released through sweat.
Primary source of fuel for the aerobic systemcarbs.
Body conserves carbs and uses fat-richer source
of energy(fatty acid oxidation).
Need to exercise at least 20 min.
exercise moderately for a longer period of time.
Aerobic exercises -continuous, rhythmic activitylarge muscle groups.
Cardiovascular system
Heart, blood vessels, and blood.
70-80 beats per minute.
Stroke volume- blood ejected with one
beat.
Cardiac output- amt. of blood pumped out
in one min.
Blood pressure- pressure exerted by blood
against walls of arteries.
Cardiovascular System
Diastolic -heart is filling and pressure is
fairly low.
Systolic -heart contracts forcing blood into
arteries increasing pressure against the
walls of arteries.
140/90 is borderline hypertension. 115/75
is normal for young adults.
Exercise increases blood pressure.
Diseases
Arteriosclerosis-hardening of arteries.
Atherosclerosis-plaque build up in
arteries.
Both cause blood pressure to rise.
Capillaries-delivers 02 blood to cells.
Coronary arteries- nourish heart with 02
blood during diastole.
Exercising Cardiovascular System
Minimize risk of heart attack, improves chance of
survival, reduce stress, increase sense of wellbeing.
Respiratory System
Delivers 02 to cells
trachea, bronchi, lungs, alveoli.
strengthens the respiratory muscles and
increases the amount of air you can breathe
in and out of lungs ( respiratory ventilation).
More surface of lungs also becomes
available.
SKELETAL SYSTEM:
206 BONES-BLOOD CIRCULATES THROUGH
OSTEOPOROSIS
Muscular System
3 kinds-striated(skeletal), cardiac,
smooth.
Tendons- attach bone to muscle.
Ligaments-attach bone to bone.
Muscles pull not push.
Work in pairs: pulling one is called Agonist.
Antagonist is the one stretching.
Work muscle pairs equally.
Hypertrophy, hyperplasia, atrophy.
Contractions
Concentric Contraction-muscle is
shortening.
Eccentric Contraction- muscle is
lengthening.
Stretch Reflex-muscle stretched suddenlyknee jerk reaction.
1.
2.
3.
4.
Ballistic-Bouncing.
Static-Stretch and hold.
Active-Shoulder rotations.
Passive-Against a resistance.
Clothing and equipment
Shoes-put money where stress is.
Toe box, support, arch.
Socks
White, combo: poly-cotton.
Exercise pants or tights.
Equipment:
Weights, Steps, Slides, Slide socks, Body
balls.
Five Fitness Components
1. Cardiovascular endurance
ability to perform large muscle movements
over extended period of time.
12 min. run/walk.
2. Body composition
% lean tissue to fat- Lange Skinfold Calipers.
3. Flexibility
movement of a joint through a full range of
motion.
Sit and Reach.
Fitness Components
4. Muscular endurance
to sustain a muscular contraction for a period
of time.
isotonic or dynamic- illicit movement.
isometric-muscle fibers contract but don’t
shorten.
Performing a high number of repetitions.
Sit-ups, push-ups.
Fitness components
5. Muscular strength
ability of muscle to exert a force against a
resistance.
1 RM-one repetition maximum.
Bench press
Leg press
Principles of Exercise
Overload
human body stressed slightly more than
accustomed.
Threshold of Training
minimum level of exercise.
Adaptation
body adapts to exercise level.
Principle of Progression
gradually increase overload over a period of
time.
Principles Continued
FIT
F=frequency
I=intensity
T=time
Principle of Individuality
no two people react the same way to
exercise.
Principle of Specificity
exercise specific to task at hand.
Principles continued
Principle of Reversibility
use/disuse-use it or lose it-2weeks
Principle of Overuse
overdo causing chronic injuries or undue
fatigue.
Target Heart Rate
Karvonen Method-5-10 min. into workout
carotid artery, radial artery
10 second count
resting heart rate
Recovery heart rate-below 120 bpm
Borg’s scale of Perceived Exertion
6=no exertion at all
20= maximal exertion
Talk Test
Goals
Specific
not lose wt., but lose 5 lbs. in next five
weeks.
Realistic, safe, correct and attainable.
Establish short and long term goals.
Intrinsic-Extrinsic.
Motivation, choose activity, measure
progress, evaluate, and commitment.
Warm up/Cool down
Warm-up 5-10 min.
Prepare body for activity
raise core temp. 1-2 degrees
Stretching
See text for Flexibility Exercises.
Cool-down
reduce bodies exertion level, improve
flexibility, prevent muscle soreness.
Aerobic variations
NIA
non-impact changes of feet on floor.
HIA
large muscle activities-JJ,Lifts,High kicks.
Shinsplints, Tendinitis.
Overuse injuries.
LIA
one foot must touch floor at all times.
Aerobic Exercise
Step Aerobics
Gin Miller-Reebok.
Bench=4-12” (8”).
power movement.
Aqua Aerobics
HR=10-15% lower than land.
Outdoor dehydration
H2O temp.=83-86d.
Cooler for people with MS, warmer for
arthritis, hot for stretching only.
Aerobics
Circuit trainingseries of stations.
Do not lower head below heart.
Interval trainingshort recovery breaks.
Slide Aerobicslow impact-lateral movement, speed skating,
socks.
Cross-trainingmore complete workout.
Body toning exercises
Shape, firm, and strengthen.
Do not confuse body toning with spot
reduction.
Emphasizes muscular endurance but may
include gains in muscular strength.
Equipment could include:
bands, weights, water, resistance balls.
Contraindicated Exercises
Avoid:
hyperextension, unnecessary bouncing,
kicking too high, knee pushed beyond instep,
straight leg toe touches, deep knee bends,
straight leg sit-ups, and poor alignment.
Nutrition and Weight
Control
Nutrients - Carbs, Proteins, Fats, Vitamins,
Minerals, Water, Fiber.
substances other than drugs that cause
chemical reactions to take place in the body.
Carbs, Proteins, Fatsprovide energy when broken down. Energy is
measured in kilocalories or calories. Fat= 9
calories per gram, Carbs and Proteins= 4
calories per gram. 3500 cal.= 1lb. of fat.
Protein
10-35% of daily caloric intake.
Builds and repairs tissues.
Broken down into amino acids.
Americans consume too much protein.
Extra amino acids are converted and
stored as fat.
Carbohydrates
45-65% daily caloric intake.
Main source of fuel for the body.
Sugars and starches broken down to form
glucose.
Glucose is absorbed into blood stream
and
used by cells.
Glucose is stored in the liver and muscles
as glycogen. Glycogen is the preferred
fuel for aerobics.
Carbohydrates continued
Two types:
Simple and Complex.
Simple = sugars found in fruits and
refined sugar.
Complex = contains vitamins, minerals,
and fiber.
Fat
Essential part of every cell in your body.
% body fat
Minimum for men=3-6%.
Minimum for women=8-12%.
Avg.for men= 12-17%,
Avg. for women=22-25%.
20-35% of daily caloric intake.
Saturated fat-hardens at room temp. and
comes from animal sources.
Can increase cholesterol.
Fat continued
Cholesterol=a waxy substance that the
body makes and is contained and
consumed in foods eaten.
HDL=high density lipoproteins.
Aerobic exercise raises the HDL.
LDL=low density lipoproteins.
Desirable level=cholesterol below 200 mg.
Coronary Heart Disease (CHD).
Atherosclerosis (plaque) Arteriosclerosis
(hardening)
Fat continued
Unsaturated fatliquid at room temp. comes from vegetable
sources.
Canola, Corn, Cottonseed, Safflower Oils.
Polyunsaturated
Monounsaturated
Hydrogenated resemble saturated fats
Trans fatty acids have been transformed
from liquid to solid.
Vitamins
Growth, maintenance and repair of body
tissues.
Water soluble=B&C.
Fat soluble=A,D,E,& K.
Can be toxic.
Minerals
Organic compounds perform a variety of
functions.
Calcium 1200-1800 mg. daily
Osteoporosis
Iron
Anemia
Potassium
cramps, heart
Minerals continued
Sodium
1100mg.-3300mg. daily
Avg. American=6900mg. Daily
2000mg. sodium=1teaspoon salt.
Diet Soda.
Bottled Water.
High blood pressure-Hypertension.
Water and Fiber
Water 70% of bodies wt.= water.
Digestion and waste removal. 6-8, 8oz. a day.
Dehydration: Lack of fluid
Heat exhaustion-overheating of body
Cold ,clammy skin, chills, nausea, dizziness,
faintness, profuse sweating.
Drink water-shade
Heat stroke-Dry, hot skin, pale or flushed.
Brain damage arrhythmia, death. Pour fluid
over body, call 911.
Fiber
Roughage.
Food substances that cannot be fully
digested.
Maintains regularity, reduces colon cancer
risk, lowers blood cholesterol.
The more the food is processed the less
fiber it contains.
Food Guide Pyramid
An outline of what to eat each day.
1. Fats, oils and sweets use sparingly.
2. Milk, yogurt, cheese=2-3 servings.
3. Meat poultry, fish, dry beans, eggs, nuts
=2-3 servings.
4. Veggies=3-5 servings.
5. Fruit=2-4 servings.
6. Bread, cereal, rice, pasta=6-11 servings.
Weight control
% Body Fat
Skinfold-3 sites.
Hydrostatic Weighing.
Electrical Impedance.
Eating disorders:
Anorexia Nervosa.
Obesity
Bulimia.
Diet fads and gimmicks.
Grapefruit diet.
Care and Prevention of
Injuries
Blisters-fluid below skin due to irritation.
Bunion- Bump forms on side of big or
little toe.
Plantar Fascitis-strain to the connective
tissue that runs from the heel to the
metatarsals-pain in front of heel (bruised).
Morton’s Neuroma-localized swelling of
the sensory nerve that lies between
metatarsals-pain between 3rd and 4th
toes.
Injuries Continued
Shin Splints-pain on front or side of lower
leg-warm-up properly, strengthen muscles.
Stress Fracture-hairline break in bone.
Chondromalacia Patella-roughening or
softening of the joint surface of the knee
cap-knee pain.
Meniscal Injuries-strains or tears of
cartilage that stablilizes knee
joint,pain,popping swelling, knee gives
out.
Injuries Continued
Strain-injury to a muscle or a tendon.
1st degree-local pain and tenderness.
2nd degree-pain with muscle movement.
3rd degree-severe pain,disability,complete
tearing or rupture of tissue.
Sprain-injury to a ligament.
1st,2nd,3rd degree.
Injuries continued
Bursitis-inflammation of bursa.
Muscle Cramps- painful contraction that
will not voluntary release.
R.I.C.E.
Rest, Ice, Compression, Elevation.
Risk Factors of Heart
Attack and Stroke
Cannot be changed
1.
2.
3.
4.
heredity
age
gender
race
Can be changed
5. Smoking
6. H.B.P.
7. H.B.Cholesterol
8. Inactivity
9. Diabetes
10. Obesity
11. Stress
12. Type A