AHLT 101_L7

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Lecture 7Lecture 7

Physical Activity For Health And Well Being

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What is physical activity?What is physical activity?

Anything you do when you are not sitting or lying down.

Jogging, swimming, cycling, aerobic dancing, yoga, martialarts training, gardening and walking.

Consequences: Strengthens muscles, increases aerobiccapacity, clears and quiets the mind, reduces stress, expendscalories.

Added benefits: decline in undesirable addictive behaviorsuch as cigarette smoking, overeating and drugconsumption.

Physical activity for health and well being

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Benefits to the heartBenefits to the heart

Increased strength of heart muscle

Decreased amount of fat in blood

Increased flow of blood to the heart

Increased size of coronary arteries

Decreasing deposits in arteries

Decreased heart rate

Maintenance of normal blood pressure and decreased B.P. in

hypertensive patients

Increases bloods oxygen carrying capacity


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MiscellaneousMiscellaneous physical benefitsphysical benefits

Increased bone mass and resistance to osteoporosis

Increases uptake of oxygen by muscles

Increased longevity Prevention and alleviation of chronic low back pain

Improved sleep

Improved posture and ability to withstand fatigue

Maintenance of body weight

Greater energy reserve for work and recreation


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Psychological BenefitsPsychological Benefits

Regular breathing rhythms

Increased self awareness

Means for autohypnosis- increases the tendency for creative

visualization

Feeling of euphoria (increased production of epinephrine)

Changes the pattern of secretion of Neurotransmitters thereby

changing mood

Increases secretion of endorphins and enkephalins facilitating feeling

of inner peace.


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What is Fitness?What is Fitness?

Adequate muscular strength and endurance to accomplish

ones individual goals

Reasonable joint flexibility

Efficient cardiovascular system

Body weight and percent body fat within normal range


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TrainingTraining regimesregimes to improve fitnessto improve fitness

Aerobic Training: Increases bodys ability to use oxygen and improves

endurance.

Heart rate during training should be at 60-80% of thetheoretical maximum by age (220 minus age in years).

Strength training:

Increases size and strength of particular muscles and bodyregions.

Involves repetitively moving muscles against resistance such

as weights.Isometric exercise involves pushing against an immovable

object.


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Stress relief though exerciseStress relief though exercise

Four stages:

1. Paying attention: allow distracting thoughts to leave on

their own

2. Interestedattention: flow with the activity

3. Absorbedattention: a dreamlike state in which you are

wide awake

4. Merging: a complete physical, mental and spiritual union

so that there is no separation between the task and the

doer.


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Make exercise a priorityMake exercise a priority

The process of doing is itself the reward of exercise

Ask yourself what your goals are in an exercise program

Swimming is a good overall activity that does not require

competition. Walking is good at all ages.

A reasonable goal is 30 minutes 4 times a week

Frequent short duration exercise (10 min 3 times a day) is also

favorable

Choose an activity that you enjoy so you can stay with it


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Endurance and flexibilityEndurance and flexibility

Endurance: the ability to work out over a period of timewithout fatigue. Endurance is built by gradually increasingthe length of time of strenuous activity.

Power is built by short bursts of physical activity.

Flexibility: the ability of a joint to move through its range ofmotion. Calisthenics and yoga are great for flexibility.Stretching exercises should be incorporated into all sportsactivities.

If you do not exercise, consult your physician before doing strenuousexercise.


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WarmWarm--up and coolup and cool--downdown

y Warm-up: low intensity exercise done before full-effort

to improve muscle and joint performance, prevent

injury, reinforce motor skills and maximize blood flow

to the muscles and heart

y Cool-down: Light or mild exercise immediately

following a training or competitive session. Its purpose

is to speed the removal of lactic acid from the muscles

and allow the body to return to a resting state.


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New attitudes toward exerciseNew attitudes toward exercise

y Exercise is work

y No time

y

Too tiredy Ill fail

y Im too old

y Im too heavy

y Its boring

y Its too cold/ hot

Im going to enjoy it

I can take a short walk

Ill feel better after exercise

Health is not a contest

Enjoy moving your body

It gets easier as you do it

Ill make it interesting

Exercise indoors


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Video of exercise routinesVideo of exercise routines

y The Sun Salute (Surya Namaskar): a 12 position

exercise that flows from one to the next improving

flexibility, endurance and breathing

y Flexibility exercises: Neck rotation, shoulder rotation,

shoulder stretch, triceps stretch, upper back stretch, calf

stretch, lunge stretch, low back stretch, modified hurdler,

groin stretch, supine hamstring stretch

y For video demo visit www.jbpub.com/hwonline


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Important PrecautionsImportant Precautions

Do not stretch to the point of severe pain

Do not exceed the maximum heart rate for your age (220minus age)

Take breaks between strenuous exercise routines and breathe

deeply Do not lift heavy weights suddenly, keep your back straight

and bend knees

Drink water half hour before exercising

In a gym, warm up with aerobic exercise Take antioxidant vitamins and minerals regularly

Do not do strenuous exercise more than 2 hours a day unlessyou are an athlete


AHLT 101_L7

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