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Chapter 13

Chapter 13. Physiological Arousal Interventions: Exercise. Two Basic Types of Exercise. Aerobic Long duration Uses large muscle groups Does not require more oxygen than can be taken in Anaerobic Short duration High intensity Requires more oxygen than can be taken in.

Gabriel
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Chapter 13

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  1. Chapter 13 Physiological Arousal Interventions: Exercise

  2. Two Basic Typesof Exercise • Aerobic • Long duration • Uses large muscle groups • Does not require more oxygen than can be taken in • Anaerobic • Short duration • High intensity • Requires more oxygen than can be taken in Both are effective for managing stress and using stress products

  3. Physical Benefits of Exercise • Improves function of the lungs and circulatory system • Provides lungs with greater elasticity to breathe in more air • Delays the onset of degenerative changes of aging • Increases production of RBCs in the bone marrow • Helps maintain normal blood pressure in normotensives and reduces in hypertensives

  4. Physical Benefits, cont’d • Results in shorter recovery time from strenuous activity • Strengthens the heart muscle • Results in a lower resting pulse rate • Burns calories, thereby preventing health-related conditions associated with obesity • Accelerates the speed and efficiency of food absorption

  5. Physical Benefits, cont’d • Tones muscles to improve strength • Increases endurance • Improves posture • Reduces LDLs and serum cholesterol • Increases HDLs

  6. Components ofPhysical Fitness • Muscular strength • Muscular endurance • Cardiorespiratory endurance • Flexibility • Body composition • Agility

  7. Psychological Health Benefitsof Exercise • Having increased self-esteem • Being more positively perceived by others • Feeling more alert and able • Being a better worker • Having decreased feelings of depression and anxiety • Being better able to manage stress

  8. Psychological Health Benefits, cont’d One reason for the psychological benefits of exercise is the release of endorphins (brain neurotransmitters that reduce pain and give feelings of well being)

  9. Psychological Health Benefits, cont’d • Exercise may make you smarter • Moderate to high-intensity exercise increases cerebral blood flow • Exercise may lead to changes in the brain itself

  10. The Healthy Way toExercise • Take the PAR-Q (questionnaire) • See your physician if currently not healthy • Understand the principles of exercise • Intensity • Frequency • Duration • Assess fitness (e.g., take the Rockport Fitness Walking Test) • Begin each session slowly and gradually

  11. The Healthy Way toExercise, cont’d • Understand the importance of a warm-up and cool-down routine • Wear clothing appropriate for the environmental conditions • Drink plenty of water before and after exercising • Use proper equipment, and check for safety • Recognize signs of overtraining • Avoid competing if it takes the fun out of exercise

  12. Swimming Rope jumping Bicycling Walking Jogging Aerobic dance Low-impact aerobic dance Stretching Weight training Types of Exercises for Stress Reduction

  13. The elderly experience many of the same benefits of exercise as the younger Exercise can help slow the declines of aging Exercise can help the elderly maintain independence Exercise also helps maintain wellness and social health when performed with others Exercise and the Elderly

  14. Chapter 13 Physiological Arousal Interventions: Exercise

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