Download Exercise and fitness:

Physical Wellness, Part I
 Describe the importance of exercise
 Describe motivation
 Describe the importance of wearing a seat belt
 Describe the importance of sleep
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.
Benefits:
 See handout
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 =_______
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.
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)
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
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.
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.
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.
How many people do not have a regular
exercise program?
.
Clearing negative energy and stress:
 Look at page 41 in the textbook