1 / 10

The Physiologic Effects of Exercise and Stress Management

The Physiologic Effects of Exercise and Stress Management. By Victoria Munoz. What Is Stress?. Anything that posses a challenge or threat to our well being Our fight-or-flight response (sympathetic nervous system engaged) The feeling that everything has become too much

ghazi
Download Presentation

The Physiologic Effects of Exercise and Stress Management

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. The Physiologic Effects of Exercise and Stress Management By Victoria Munoz

  2. What Is Stress? • Anything that posses a challenge or threat to our well being • Our fight-or-flight response (sympathetic nervous system engaged) • The feeling that everything has become too much • The inability to cope with daily challenges

  3. Physiologic Effects of Stress • Blood pressure increases • Respiratory rate increases • Digestive system slows down • Heart rate/pulse increase • Immune function declines • Muscle tension • Insomnia

  4. Physiologic Effects of Exercise • Increases cardiovascular strength and size • Increased Red blood cells & oxygen transport to muscles • Increased density of capillary beds and gas exchange to muscles • Decreased resting heart rate • More efficient removal of lactic acid and other waste products • Arterial walls become more elastic, allowing for greater tolerance of blood pressure changes • Respiratory muscles increase in strength • Respiratory volume (VO2 Max) increases • Increased number of mitochondria • Muscles, bones, and ligaments become stronger • Increased amount of myoglobin in skeletal muscle allows for increased oxygen storage • Muscle glycogen storage increases • Energy production enzymes become more concentrated and efficient, allowing for increased metabolism

  5. What Is Exercise? • Participation in a regular program of exertion of varying degrees of intensity designed to improve cardiovascular and muscular strength • Can be aerobic or anaerobic • At least 30 minutes moderate activity most, if not all, day of the week • Examples: running, swimming, weight training, cycling, dancing

  6. Aerobic vs Anaerobic • Aerobic (with oxygen) requires the use of ATP for fuel. Aerobic activity would involve sustained activity for at least 10 minutes at a comfortable pace (can hold a conversation). • Anaerobic (without oxygen) utilizes glycogen for fuel. Anaerobic activity would involve quick bursts of energy of short duration (1-5 seconds) and maximum effort.

  7. Aerobic vs Anaerobic • Aerobic activity has been determined to be optimal for cardiovascular health • Both aerobic and anaerobic activity play a role in improving mental health

  8. Exercise and Stress Management • Exercise promotes overall fitness as well as reduces tension and stress • Exercise can aid in relaxation and improved sleep • Being fit and healthy helps one to better cope with stress as it arises • Sleep like a baby --------------------

  9. Implementing A Plan • Start by scheduling exercise into your day. Begin with 30 minutes and work your way up to 60 – 90 minutes • Choose an activity that you enjoy. This will help you stick with the plan long term • Frequency is important: begin with 3 days per week and increase to 5 – 7 • Stay well hydrated during exercise and throughout the day • Assess your meal plan and diet. Ensure that meals are not missed. • Determine your goal: weight loss, muscle gain, cardiovascular improvement, stress reduction • Connect with people with similar interest and goals with exercise • Educate yourself. The internet is at your fingertips • Hire a personal trainer. This can help move you in the right direction and keep you focused • Never make excuses for yourself or see exercise as something that can be skipped due to a busy schedule. Exercise will help you cope better with the tasks at hand.

  10. References: • http://www.medicalnewstoday.com/articles/145855.php • http://books.google.com/books?hl=en&lr=&id=EXVlk8pnEKIC&oi=fnd&pg=PA301&dq=exercise+and+stress+reduction&ots=nRLyJAyaSB&sig=7GY__A8dZZcjHW95FSoAfcVJ4pE#v=onepage&q=exercise%20and%20stress%20reduction&f=false • http://www.ericcressey.com/exercise-and-stress-strength-training-tips-for-when-you%E2%80%99re-already-overworked • http://www.apa.org/helpcenter/exercise-stress.aspx • http://www.teachpe.com/anatomy/long_term_effects.php • http://www.medicinenet.com/stress_management_techniques/page4.htm#exercise

More Related