PED 206 - Personal Health and Wellness

Chapter 13 Notes

Health Terms pg 342- Benefits pg 344-345

There is a misconception that exercise takes a lot of time, energy, money, and commitment.

Time- budget it, make it a part of the day

Energy- choose things you like

Money- you can spend a lot or none at all

Commitment- you don’t have to go crazy to get health benefits from exercise.

Once a commitment is made to a program, other healthy behaviors follow (you eat better, drink less alcohol, lower stress, take less drugs).

Moderate exercise for 15 to 30 minutes, 5 times a week has been found to improve health.

(maintain blood pressure, lower cholesterol, reduce risk of diabetes, maintain body weight, prevent low back pain, more energy for work and play, improve posture, greater ability to cope with illness, improve self esteem.

Exercise that is not exercise:

  • Raking leaves
  • Playing with children
  • Cleaning the bathroom/garage
  • Mowing the lawn

You can reach fitness levels of younger inactive people even when you are very old.

PSYCHOLOGICAL BENEFITS page 345

  • reduces anxiety
  • alleviates tension and fatigue
  • a cure for depression
  • enables the ability to deal with stress
  • contributes to a positive self esteem
  • periods of relaxed concentration
  • creates a feeling of euphoria
  • changes mood –affects neurotransmitters in brain.
  • increases endorphins, the morphine like substance your brain produces when exercising.

Cardio respiratory endurance- the ability to to perform prolonged exercise at moderate to high levels of intensity Depends on:

1. Ability of lungs to deliver oxygen from the environment to the bloodstream

2. The heart’s capacity to pump blood

3. If blood flow is regular

4. The capacity of the body’s chemical systems to use oxygen

If cardio endurance is low: at high risk for heart disease.

This is the most important component of health related fitness

Everyone can reach a level of fitness that represents good health: this is defined as

a. adequate muscular strength/endurance

b. reasonable flexibility

c. efficient cardiovascular system

d. normal body weight and fat percentage

2 kinds of fitness programs

1. aerobic- the objective is to increase the amount of oxygen that the body can process within a given time (aerobic capacity).

The changes that your body acquires in physiology through exercise is called the training effect.

When exercising aerobically, stay at 60-80% of your maximum heart rate (220-age)

LETS TAKE A RESTING PULSE RATE!

Your heart rate when exercising is called your exercise heart rate.

2. Strength training- repetitive moving muscles against resistance.(called isotonic training). This is the most popular form

Isometric training- pushing against an immovable object.

Benefits: aids in sports performance, enhances self esteem, appearance, increases your metabolism. ( because of a greater muscle mass, muscle burns energy) Older adults should lift weights.

Many people do it for cosmetic reasons

Some athletes and body builders use anabolic steroids-synthetic male hormones used to increase muscle size and strength (testosterone)

These are very dangerous-regular use can cause altered patterns of body hair, acne, hair loss, liver damage, infertility, male organ shrinkage.

Other supplements: amino acids, creatine: they supply the energy but athletes still have to do the work. A good balanced diet is the best supplement to weight training-you will have to eat more because of the metabolism being stimulated.

Positive addiction- people being so addicted to exercise that if they don’t do it they get cranky, anxious, and it may lower self esteem. It’s ok to have this but to an extreme causes exercise abuse-people are so freaked about exercise that they harm themselves. It affects relationships, jobs, and health.

Overuse syndrome-lifting so much that physical injury occurs. The body needs to rest and recover. Muscle fibers can be torn if overloaded or forced to perform when fatigued.

Accept your limits-don’t go beyond pain thresholds, follow your program slowly.

WE ARE NOT ALL ANATOMICALLY CAPABLE OF THE SAME DEGREE OF PHYSICAL EXERTION.

Do things you enjoy.

Make goals and follow activities that fit you.

Your exercise program

  • 30 minutes of endurance type activity 3 to 5 times per week.
  • The body will adapt so you will have to overload. To do this you will improve your

a. frequency- times per week
b. intensity- how hard will you go
c. duration- how much time

  • warm up, stretch (static- hold your stretches, don’t bounce). Performance will be better and chance of injury will be lessened.
  • Develop muscular strength and endurance by lifting 8 to 10 exercises 3 sets of 7 repetitions ( we will show you in lab)

Feed your metabolism to build muscle mass.

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