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
- (lungs)
- lung capacity increases
- works more efficiently
- (heart)
- Heart increases in strength. Importance?
- Heart able to pump more blood more efficiently – reducing workload on the heart
- Contributes to positive self esteem
- Helps deal with stress
- Able to relax
- Leads to more productive work
- Decreases fatigue
- Helps one meet new people
- Helps one find new area of enjoyment with friends
- 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.
- + muscular strength
- + muscular endurance
- + flexibility
- 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 ! ! !
- 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
- Aerobic Exercise
- Continuous activity that
- uses oxygen
- + 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
- Jogging
- Brisk Walking
- 15 – 20 minutes of continuous activity
- F requency (how often)
- I ntensity (how hard)
- T ime (how long)
- F – 3-5 times each week
- I – keep heart rate between 60-80% MHR
- T – exercise continuously for minimum
- of 20 minutes.
- 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
- Warm-Up: 3 – 5 min. then
- stretch 10 minutes
- Work-Out: 20 – 30 min.,
- 3 – 5 times per wk.
- Cool-Down: gradually; “pooling”
- Rest
- Ice
- Compression
- Elevation
- 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.
