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Exercise Lecture 2
 

Exercise Lecture 2

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  • 2 – weight bearing exercise only
  • Oxygen is released from RBC more readily at higher muscle temperatures – prepare muscles for energy creation – aerobic ATP creation Facilitated nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures Lubricates joints
  • aid in the dissipation of waste products - including lactic acid reduce the potential for DOMS reduce the chances of dizziness or fainting caused by the pooling of venous blood at the extremities, abrupt stop to exercise causes decrease blood flow to heart and brain
  • 3) The best exercises use larger muscle groups
  • - when taking medication the 220-age is useless - 30 beats above resting - RHR * 50% RHR
  • Ability to burn calories faster/ and more at rest Strengthening abdominal muscles and hamstrings = reduce low back pain Strengthen muscles around joints = reduce arthritic pain….pool activities Improve ADLs ex) open jars, pick up groceries, children etc -correct lifting/bending methods in combination with strength = less pain
  • Sedentary adult will lose 1 lb. Of muscle a year after the age 25
  • On last rep you shouldn’t be able to lift another
  • Stretch after muscles have warmed up for greater benefit
  • What would you do if ______ happened? Steps of self monitoring….. 1) Stop what you are doing! If your symptoms do not improve with rest within 10-15 minutes, call 911. Do not drive yourself to the hospital.
  • As movement increases – METs increase by increase energy production

Exercise Lecture 2 Exercise Lecture 2 Presentation Transcript

  • F.I.T.T. Principles and METs
  • Cardiovascular Exercise
    • Aerobic (requiring oxygen) activities that utilize large muscle groups for long periods of time
      • Walking, jogging, biking, swimming
      • These activities increase HR to a rate that can be sustained over a period of time.
  • Benefits of Cardio Exercise cont’
    • Increase in Lean muscle mass – more efficient oxygen use
    • Improved cardio respiratory function
    • Helps with depression, anxiety, stress
    • Helps decrease the loss of lean body mass
    • Counteracts decrease in metabolism seen with dieting
  • Benefits of Cardio Exercise cont’
    • Reduce fatigue with daily activities/ increase energy
    • Helps keep strong bones, decrease osteoporosis
    • Helps with diabetes – utilize sugar more effectively
    • Decreases risk of mortality
    • Helps with sleep
  • WARM UP
    • Should be 8 – 10 minutes long, at a lower intensity than actual exercise session
      • Prepares body for vigorous exercise
      • Helps reduce the risk of injuries
      • Raises body temp, heart rate, blood pressure
  • COOL DOWN
    • Should be at least 5 minutes long at a low intensity level
      • Gradually decrease body temperature, BP and HR
      • Helps decrease risk of muscle soreness and injury
      • Why do we discourage sitting in between sessions?
  • Cardiovascular – F.I.T.T. principle
    • F requency : the number of times per week one should exercise 3-5(7) x/week
    • I ntensity : how hard one is working while exercising THR, RPE scale
    • T ype : what kind of exercise…walking, biking etc.
    • T ime : duration of each exercise session
    • 20-60 min
  • Target Heart Rate (THR)
    • Max HR
      • Theoretically you can use 220-age
        • 220 - age(22) = 198 (Max HR)
        • 198 *.7 (70%) = 136 bpm
        • 198 * .85 (85%) = 168 bpm
      • A stress test can more accurately determine a peak HR for us to take a % of.
  • Strength Training
  • Benefits of Strength Training
    • Strengthen muscle and bone
    • Increase metabolic rate
    • Reduce lower back pain
    • Reduce arthritic pain
    • Improve ADLs
    Correct Incorrect
  • Benefits of Strength Training
    • Avoid muscle loss
    • Increase muscle mass
    • Reduce body fat
    • Improve glucose metabolism
  • Strength Training – F.I.T.T principles
    • F requency : 2 – 3 x/week with rest days in between
    • I ntensity : 15 repetitions (1-2 sets)
    • T ype : dumbbells, barbells, calisthenics, machines
    • T ime : no time limit
      • Rest 30-45 seconds between sets
      • Each lift should be slow and controlled
  • Strength Training Principles
    • Overload : to see gains you must stimulate the muscle to more than it is used to
    • Progression : Continue to work against a gradually increasing resistance in order to meet overload
    • Specificity : Any gains made are specific to the muscle groups and pattern performed
    Always remember to BREATH during resistance training
  • Flexibility
    • “ Range of Motion” around a joint
    • As one ages the tissues around joints tend to thicken and become rigid.
    • Stretching improves posture, circulation, and balance. It soothes pain in joints; helps relieve lower back pain and prevent injuries.
  • Flexibility F.I.T.T.
    • F requency : after each exercise session (most days)
    • I ntensity : hold each stretch to a feeling of mild discomfort . DO NOT push through pain
    • T ype : Static stretching is recommended. (reach and hold) never bounce to stretch
    • T ime : hold each stretch 15-30 seconds
    • 2-3 x/each
  • If, for some reason you have not been able to exercise for 2 weeks . . .
    • Start back slowly at about ½ of the level that you were at when you stopped
    • Gradually increase your intensity over a 1-2 week period
    • Remember to warm up and cool down
    Don’t just jump right back into where you left off
  • Signs and Symptoms that you should slow down or get help
    • Any chest discomfort
    • Severe shortness of breath
    • Dizziness, lightheadedness
    • Severe muscle cramps
    • Rapid or very slow HR
    • Confusion, disorientation
    • Nauseous, vomiting
    • Excessive or unusual sweating
  • METs
    • Measurement of energy expenditure.
    • This gives us an idea of how much energy you are producing while exercising or during an activity.
    • 1 MET = the energy (oxygen) used by the body as you sit quietly, perhaps while talking on the phone or reading a book.
  • Check out your MET levels…
    • Compare what you are tolerating in class to what is on the handout.
    • Used in rehab to show progression
    • Ave CR graduates with a 4-5 MET level
      • Restrictions included may be orthopedic limitations not just cardiovascular
  • What is the most effective piece of exercise equipment? Something to think about for the last lecture . . .