Maximizing Physical Wellness: Exercise, Safety, and Vital Rest

1. Physical Wellness, Part I • Describe the importance of exercise • Describe motivation • Describe the importance of wearing a seat belt • Describe the importance of sleep

2. Exercise and fitness: • Describe the benefits of regular exercise. • Explain the components of aerobic exercise. • Summarize ways to prevent common injuries Discuss factors that contribute To excessive exercise.

3. Benefits: • See handout

4. Aerobic Exercise: • Maximum use of oxygen during exercise:swimming, cross-country skiing, running. • There are 3 components: frequency, intensity, and duration. • Frequency: at least 3 times per week. • Intensity: target heart rate=220-age =_______

5. Duration: • At least 20-30 minutes • The more you exercise the better your body utilizes oxygen • Beginners need to start slow, pick an activity that you like, set reasonable expectations, allow sufficient time to reach fitness goals.

6. Why are flexibility and stretching exercises important? • Decreases joint pain, deterioration and injuries. • Stretching improves range of motion which enhances efficiency, extent(range and magnitude) of movement and posture. • Types of stretching: static-slow gradual stretching of muscles and their tendons, then holding them (yoga, tai-chi)

7. Second type of stretching: • Proprioceptive neuromuscular facilitation (PNF) is a technique that uses various patterens of movement such as contraction of a muscle followed by a stretch. • Third type of stretching is: ballistic, bouncing motions where the muscle is rapidly stretched, sometimes this can tear muscle fibers so this type of stretching is longer recommended

8. Yoga, we will talk about later • Tai Chi, ancient chinese form of exercise that like yoga combines stretching, balance, coordination and meditation. • It is used to increase range-of-motion while reducing muscle tension. • Based on Chi Kung, a Taoist philosophy dedicated to spiritual growth and good health, developed 1000 AD by monks.

9. Principles of Strength development: • Tension – is created by weight. • Overload- to do more than the muscle is use to. To become stronger one must regularly increase the load or tension. As the muscles respond they become stronger and larger. • Specificity-of-training – only muscle groups that are used become stronger, possibly leading to injury unless balance is achieved in exercising.

10. Over exercising: • For females that want to be thin and it is a kind of bulemia. • Men can also suffer in highly competitive sports that value perfectionism. • Some warning signs: fatigue, sore throat, frequent injuries, abdominal pain, constipation, depression, inability to concentrate, preoccupation with food and weight, increasing self criticism.

11. How many people do not have aregular exercise program? .

12. Clearing negative energy and stress: • Look at page 41 in the textbook