The Benefits of Exercise

I.Nervous System (consists of the brain and all nerves throughout the body) Tunes it for more skillful body movementTunes it for more skillful body movement Improves your reaction timeImproves your reaction time Improves mental performanceImproves mental performance

II. Respiratory System (lungs) lung capacity increaseslung capacity increases works more efficientlyworks more efficiently

III. Cardiovascular System (heart) Heart increases in strength. Importance?Heart increases in strength. Importance? Heart able to pump more blood more efficiently – reducing workload on the heartHeart able to pump more blood more efficiently – reducing workload on the heart

IV. Mental Health Contributes to positive self esteemContributes to positive self esteem Helps deal with stressHelps deal with stress Able to relaxAble to relax Leads to more productive workLeads to more productive work Decreases fatigueDecreases fatigue

V. Social Health Helps one meet new peopleHelps one meet new people Helps one find new area of enjoyment with friendsHelps one find new area of enjoyment with friends

Types of Exercise I. Anaerobic Exercise Oxygen is not used for energy; intense physical activity in which the bodys supple of oxygen to produce energy does not meet demand.

Types of Anaerobic Exercise + muscular strength+ muscular strength + muscular endurance+ muscular endurance + flexibility+ flexibility

Types of Anaerobic Exercise Strength TrainingStrength Training + muscle size + tendon, bone, and ligament strength + your lean muscle mass throughout. *+ Basal Metabolic Rate (minimum amount of energy needed to maintain normal body functions) *Increase muscle mass = Increase basal metabolic rate= increase in loss of fat ! ! !

Types of Anaerobic Exercise Isometric – little or no movement; muscle tension; pushing against wall.Isometric – little or no movement; muscle tension; pushing against wall. Isotonic – repeated movements using weights; push-ups, weightsIsotonic – repeated movements using weights; push-ups, weights Isokinetic – resistance is moved through entire range of motion; hydraulicIsokinetic – resistance is moved through entire range of motion; hydraulic

Types of Exercise II.Aerobic Exercise Continuous activity that uses oxygen

Types of Aerobic Exercise + blood supply to muscles and ability to use oxygen+ blood supply to muscles and ability to use oxygen + cardiovascular/ cardio respiratory function (heart and lungs)+ cardiovascular/ cardio respiratory function (heart and lungs) + threshold for lactic acid accumulation (soreness)+ threshold for lactic acid accumulation (soreness) - resting blood pressure for people with high blood pressure- resting blood pressure for people with high blood pressure - body fat and improved weight control- body fat and improved weight control

Types of Aerobic Exercises JoggingJogging Brisk WalkingBrisk Walking 15 – 20 minutes of continuous activity15 – 20 minutes of continuous activity

F – I - T F requency (how often) I ntensity (how hard) T ime (how long)

F – I – T for Aerobic Activity F – 3-5 times each week I – keep heart rate between 60-80% MHR T – exercise continuously for minimum of 20 minutes.

F – I – T for Anaerobic Activity F – 3 to 4 times each week I – keep speed near 100% for 10 seconds to 2 minutes T – repeat your intervals times with rest between

3 Parts to a Workout 1)Warm-Up: 3 – 5 min. then stretch 10 minutes 2)Work-Out: 20 – 30 min., 3 – 5 times per wk. 3)Cool-Down: gradually; pooling

R – I – C - E Rest Ice Compression Elevation

R – I – C - E REST: do not use/ put weight on injured area ICE: 20 – 30 min. every 2 – 3 hrs for first 24 – 48 hrs. 4 stages of cold: cold, burning, aching, numbness COMPRESSION: use ace bandage; start below & wrap upward. ELEVATION: while icing or compression – raise higher than heart to decrease swelling and pain.