Презентация "The Benefits of Exercise" скачать


Презентация "The Benefits of Exercise"

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The Benefits of Exercise Nervous System
  • (consists of the brain and all nerves throughout the body)
  • Tunes it for more skillful body movement
  • Improves your reaction time
  • Improves mental performance
II. Respiratory System
  • (lungs)
  • lung capacity increases
  • works more efficiently
III. Cardiovascular System
  • (heart)
  • Heart increases in strength. Importance?
  • Heart able to pump more blood more efficiently – reducing workload on the heart
IV. Mental Health
  • Contributes to positive self esteem
  • Helps deal with stress
  • Able to relax
  • Leads to more productive work
  • Decreases fatigue
V. Social Health
  • Helps one meet new people
  • Helps 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 body’s supple of oxygen to produce energy does not meet demand.
Types of Anaerobic Exercise
  • + muscular strength
  • + muscular endurance
  • + flexibility
Types of Anaerobic Exercise
  • Strength 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.
  • Isotonic – repeated movements using weights; push-ups, weights
  • Isokinetic – resistance is moved through entire range of motion; hydraulic
Types of Exercise
  • Aerobic Exercise
  • Continuous activity that
  • uses oxygen
Types of Aerobic Exercise
  • + blood supply to muscles and ability to use oxygen
  • + cardiovascular/ cardio respiratory function (heart and lungs)
  • + threshold for lactic acid accumulation (soreness)
  • - resting blood pressure for people with high blood pressure
  • - body fat and improved weight control
Types of Aerobic Exercises
  • Jogging
  • Brisk Walking
  • 15 – 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 15-30 times
  • with rest between
3 Parts to a Workout
  • Warm-Up: 3 – 5 min. then
  • stretch 10 minutes
  • Work-Out: 20 – 30 min.,
  • 3 – 5 times per wk.
  • 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.