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 trainingseries of stations.
Do not lower head below heart.
Interval trainingshort recovery breaks.
Slide Aerobicslow impact-lateral movement, speed skating,
socks.
Cross-trainingmore 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, Fatsprovide 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 fatliquid 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