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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 trainingseries of stations. Do not lower head below heart. Interval trainingshort recovery breaks. Slide Aerobicslow impact-lateral movement, speed skating, socks. Cross-trainingmore 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, Fatsprovide 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 fatliquid 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
