I.Nervous System (consists of the brain and all nerves throughout the body) Tunes it for more...
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The Benefits of Exercise
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I. Nervous System(consists of the brain and all nerves throughout the body)
Tunes it for more skillful body movement
Improves your reaction time
Improves mental performance
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II. Respiratory System(lungs)
lung capacity increases
works more efficiently
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III. Cardiovascular System(heart)
Heart increases in strength. Importance?
Heart able to pump more blood more efficiently – reducing workload on the heart
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IV. Mental HealthContributes to positive self esteem
Helps deal with stressAble to relaxLeads to more productive workDecreases fatigue
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Types of Exercise
I. Anaerobic Exercise
Oxygen is not used for energy; intense physical activity in which the body’s supply of oxygen to produce energy does not meet demand.
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Types of Anaerobic Exercise+ muscular strength
+ muscular endurance
+ flexibility
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Types of Anaerobic ExerciseStrength 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 ! ! !
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Types of Anaerobic ExerciseIsometric – little or no movement;
muscle tension; pushing against wall.
Isotonic – repeated movements using weights; push-ups, weights
Isokinetic – resistance is moved through entire range of motion; hydraulic
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Types of ExerciseII. Aerobic Exercise
Continuous activity that uses oxygen
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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
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Types of Aerobic ExercisesJogging
Brisk Walking
15 – 20 minutes of continuous activity
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F – I - TF requency
(how often)
I ntensity (how hard)
T ime (how long)
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F – I – T for Aerobic ActivityF – 3-5 times each
week
I – keep heart rate between 60-80% MHR
T – exercise continuously for minimum
of 20 minutes.
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F – I – T for Anaerobic ActivityF – 3 to 4 times each week
I – keep speed near 100% for
10 seconds to 2 minutes
T – repeat your intervals 15-30 times
with rest between
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3 Parts to a Workout1) Warm-Up: 3 – 5 min. then
stretch 10 minutes
2) Work-Out: 20 – 30 min., 3 – 5 times per wk.
3) Cool-Down: gradually; “pooling”
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R – I – C - ERest
IceCompression
Elevation
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R – I – C - EREST: do not use/ put weight on injured area
ICE: 20 – 30 min. every 2 – 3 hrs for first 24 – 48 hrs.
4 stages of cold: cold, burning, aching, numbness
COMPRESSION: use “ace” bandage; start below & wrap upward.
ELEVATION: while icing or compression – raise higher than heart to decrease swelling and pain.