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Fitness Through Aerobic Exercise

Fitness Through Aerobic Exercise. Dr. Linda J. Muysson 972-881-5777 lmuysson@collin.edu. 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.

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Fitness Through Aerobic Exercise

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  1. Fitness Through Aerobic Exercise Dr. Linda J. Muysson 972-881-5777 lmuysson@collin.edu

  2. 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.

  3. 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)

  4. 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

  5. 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

  6. 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.

  7. 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 system-carbs. • 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 activity-large muscle groups.

  8. 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.

  9. 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.

  10. 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 well-being.

  11. 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

  12. 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.

  13. Contractions • Concentric Contraction-muscle is shortening. • Eccentric Contraction- muscle is lengthening. • Stretch Reflex-muscle stretched suddenly- knee jerk reaction. • 1. Ballistic-Bouncing. • 2. Static-Stretch and hold. • 3. Active-Shoulder rotations. • 4. Passive-Against a resistance.

  14. 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.

  15. 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.

  16. 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.

  17. Fitness components • 5. Muscular strength • ability of muscle to exert a force against a resistance. • 1 RM-one repetition maximum. • Bench press • Leg press

  18. 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.

  19. 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.

  20. Principles continued • Principle of Reversibility • use/disuse-use it or lose it-2weeks • Principle of Overuse • overdo causing chronic injuries or undue fatigue.

  21. 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

  22. 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.

  23. 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.

  24. 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.

  25. 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.

  26. 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.

  27. 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.

  28. 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.

  29. 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.

  30. 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.

  31. 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.

  32. Carbohydrates continued • Two types: • Simple and Complex. • Simple = sugars found in fruits and refined sugar. • Complex = contains vitamins, minerals, and fiber.

  33. 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.

  34. 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)

  35. 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.

  36. Vitamins • Growth, maintenance and repair of body • tissues. • Water soluble=B&C. • Fat soluble=A,D,E,& K. • Can be toxic.

  37. Minerals • Organic compounds perform a variety of functions. • Calcium 1200-1800 mg. daily • Osteoporosis • Iron • Anemia • Potassium • cramps, heart

  38. Minerals continued • Sodium • 1100mg.-3300mg. daily • Avg. American=6900mg. Daily • 2000mg. sodium=1teaspoon salt. • Diet Soda. • Bottled Water. • High blood pressure-Hypertension.

  39. 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.

  40. 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.

  41. 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.

  42. Weight control • % Body Fat • Skinfold-3 sites. • Hydrostatic Weighing. • Electrical Impedance. • Eating disorders: • Anorexia Nervosa. • Obesity • Bulimia. • Diet fads and gimmicks. • Grapefruit diet.

  43. 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.

  44. 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.

  45. 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.

  46. Injuries continued • Bursitis-inflammation of bursa. • Muscle Cramps- painful contraction that will not voluntary release. • R.I.C.E. • Rest, Ice, Compression, Elevation.

  47. Risk Factors of Heart Attack and Stroke • Cannot be changed • 1. heredity 9. Diabetes • 2. age 10. Obesity • 3. gender 11. Stress • 4. race 12. Type A • Can be changed • 5. Smoking • 6. H.B.P. • 7. H.B.Cholesterol • 8. Inactivity

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