Exercise and fitness:
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Transcript Exercise and fitness:
Physical Wellness, Part I
Describe the importance of exercise
Describe motivation
Describe the importance of wearing a seat belt
Describe the importance of sleep
Exercise and fitness:
Describe the benefits of regular exercise.
Explain the components of aerobic exercise.
Summarize ways to prevent
common injuries
Discuss factors that contribute
To excessive exercise.
Benefits:
See handout
Aerobic Exercise:
Maximum use of oxygen during
exercise:swimming, cross-country skiing,
running.
There are 3 components: frequency, intensity,
and duration.
Frequency: at least 3 times per week.
Intensity: target heart rate=220-age =_______
Duration:
At least 20-30 minutes
The more you exercise the better your body
utilizes oxygen
Beginners need to start slow, pick an activity that
you like, set reasonable expectations, allow
sufficient time to reach fitness goals.
Why are flexibility and stretching
exercises important?
Decreases joint pain, deterioration and injuries.
Stretching improves range of motion which
enhances efficiency, extent(range and
magnitude) of movement and posture.
Types of stretching: static-slow gradual
stretching of muscles and their tendons, then
holding them (yoga, tai-chi)
Second type of stretching:
Proprioceptive neuromuscular facilitation (PNF)
is a technique that uses various patterens of
movement such as contraction of a muscle
followed by a stretch.
Third type of stretching is: ballistic, bouncing
motions where the muscle is rapidly stretched,
sometimes this can tear muscle fibers so this
type of stretching is longer recommended
Yoga, we will talk about later
Tai Chi, ancient chinese form of exercise that like
yoga combines stretching, balance, coordination
and meditation.
It is used to increase range-of-motion while
reducing muscle tension.
Based on Chi Kung, a Taoist philosophy
dedicated to spiritual growth and good health,
developed 1000 AD by monks.
Principles of Strength development:
Tension – is created by weight.
Overload- to do more than the muscle is use to.
To become stronger one must regularly increase
the load or tension. As the muscles respond
they become stronger and larger.
Specificity-of-training – only muscle groups that
are used become stronger, possibly leading to
injury unless balance is achieved in exercising.
Over exercising:
For females that want to be thin and it is a kind
of bulemia.
Men can also suffer in highly competitive sports
that value perfectionism.
Some warning signs: fatigue, sore throat,
frequent injuries, abdominal pain, constipation,
depression, inability to concentrate,
preoccupation with food and weight, increasing
self criticism.
How many people do not have a regular
exercise program?
.
Clearing negative energy and stress:
Look at page 41 in the textbook