Wellness Chapter 7


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Wellness Chapter 7

  1. 1. Wellness Chapter 7 pp. 129-142 Guidelines for a Healthy Lifestyle
  2. 2. Cardiorespiratory Endurance p. 129 <ul><li>Cardiorespiratory Endurance – adequate oxygen to the cells for physical activity </li></ul><ul><li>Aerobic – with oxygen </li></ul><ul><ul><li>When an activity requires oxygen to produce energy </li></ul></ul><ul><ul><li>Walking, jogging, etc. </li></ul></ul><ul><li>Anaerobic – without oxygen </li></ul><ul><ul><li>An activity does not use oxygen to produce energy </li></ul></ul><ul><ul><li>Weight training, 100 meter swimming, etc. </li></ul></ul>
  3. 3. Significance of Cardiorespiratory Endurance pp. 130 <ul><li>Cardiorespiratory exercise changes </li></ul><ul><ul><li>A higher maximal oxygen uptake (VO2max) </li></ul></ul><ul><ul><li>An increase in the oxygen-carrying capacity of the blood </li></ul></ul><ul><ul><li>A decrease in the resting heart rate </li></ul></ul><ul><ul><li>An increase in cardiac muscle strength </li></ul></ul><ul><ul><li>A lower heart rate at given workload </li></ul></ul><ul><ul><li>An increase in the number and size of the mitochondria </li></ul></ul><ul><ul><li>An increase in the number of functional capillaries </li></ul></ul><ul><ul><li>Faster recovery time </li></ul></ul><ul><ul><li>A decrease in blood pressure and blood lipids </li></ul></ul><ul><ul><li>An increase in fat-burning enzymes </li></ul></ul>
  4. 4. Guidelines for Cardiorespiratory Exercise Prescription pp. 130-131 <ul><li>The 4 basic principles of exercise </li></ul><ul><ul><li>1 ST basic principle Intensity – how high the heart rate must be during exercise to improve endurance </li></ul></ul><ul><ul><ul><li>Cardiorespiratory development occurs between 55/65 and 90 percent of your maximal heart rate </li></ul></ul></ul><ul><ul><ul><ul><li>55/65 percent is recommended for beginners or people with health problems </li></ul></ul></ul></ul><ul><ul><ul><ul><li>90 percent is for non-beginners and healthy people </li></ul></ul></ul></ul><ul><ul><ul><li>Your heart is the monitor for your exercise intensity </li></ul></ul></ul><ul><ul><ul><ul><li>Find your maximal heart rate </li></ul></ul></ul></ul><ul><ul><ul><ul><ul><li>MHR = 220 minus age (220 – age) </li></ul></ul></ul></ul></ul><ul><ul><ul><ul><li>Monitor your exercise heart rate regularly during exercise </li></ul></ul></ul></ul><ul><ul><ul><ul><ul><li>For your first monitoring, wait 5 minutes into the exercise routine </li></ul></ul></ul></ul></ul><ul><ul><ul><ul><ul><li>Count your pulse for 10 sec then multiply it by 6 to get beats per min </li></ul></ul></ul></ul></ul><ul><ul><ul><ul><ul><li>If it is to low, increase your intensity </li></ul></ul></ul></ul></ul><ul><ul><ul><ul><ul><li>If it is to high, decrease your intensity </li></ul></ul></ul></ul></ul>
  5. 5. Guidelines for Cardiorespiratory Exercise Prescription pp. 130-131 <ul><ul><li>2 nd basic principle Mode – the form of exercise </li></ul></ul><ul><ul><ul><li>The form of exercise must be aerobic </li></ul></ul></ul><ul><ul><ul><li>It can be any activity or combination </li></ul></ul></ul><ul><ul><ul><li>It must keep your heart rate in the training zone </li></ul></ul></ul><ul><ul><ul><li>The activities should be enjoyable to you </li></ul></ul></ul><ul><ul><ul><ul><li>The heart only knows to pump at a certain rate. So enjoy your workouts. </li></ul></ul></ul></ul>
  6. 6. Guidelines for Cardiorespiratory Exercise Prescription pp. 130-131 <ul><ul><li>3 rd basic principle Duration – How long one exercises </li></ul></ul><ul><ul><ul><li>5 to 10 minutes warm-up </li></ul></ul></ul><ul><ul><ul><ul><li>Stretching, walking/jogging/cycling for a few minutes at a lower than the target zone </li></ul></ul></ul></ul><ul><ul><ul><li>10 minutes cold-down </li></ul></ul></ul><ul><ul><ul><ul><li>Gradually decrease followed by stretching and relaxation activities </li></ul></ul></ul></ul><ul><ul><ul><li>20-60 min per session is the general recommendation </li></ul></ul></ul><ul><ul><ul><li>90 minutes of daily moderate-intensity activity to prevent weight regain </li></ul></ul></ul><ul><ul><ul><li>Duration is based on intensity </li></ul></ul></ul><ul><ul><ul><ul><li>Ex. 85 percent of intensity = 20 minutes </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Ex. 40 percent of intensity = 30 minutes </li></ul></ul></ul></ul><ul><ul><ul><li>30 min or more of moderate-intensity activity for substantial health benefits </li></ul></ul></ul><ul><ul><ul><li>If time in a day is an issue, studies have shown </li></ul></ul></ul><ul><ul><ul><ul><li>Three 10 min of moderate-intensity per day (separated by at least 4 hours) benefits the cardiorespiratroy system significantly </li></ul></ul></ul></ul><ul><ul><ul><ul><li>Exercise daily at a high-intensity for 30 mintues </li></ul></ul></ul></ul><ul><ul><ul><ul><ul><li>30 minutes of high-intensity burns as many calories as 60 minutes of moderate-intensity exercise </li></ul></ul></ul></ul></ul>
  7. 7. Guidelines for Cardiorespiratory Exercise Prescription pp. 130-131 <ul><ul><li>4 th basic principle Frequency – How often a person engages in an exercise session </li></ul></ul><ul><ul><ul><li>Ideally, experts suggest 6 to 7 times per week </li></ul></ul></ul><ul><ul><ul><li>General recommendation, 3 to 5 times per week </li></ul></ul></ul><ul><ul><ul><li>For cardiorespiratory, more than 5 days produces only minimal improvements </li></ul></ul></ul><ul><ul><ul><li>For weight-loss, 60-90 minutes of low to moderate intensity most of the days of the week </li></ul></ul></ul><ul><ul><ul><ul><li>Longer exercise sessions increase caloric expenditure for faster weight loss </li></ul></ul></ul></ul><ul><ul><ul><li>To maintain cardiorespiratory fitness </li></ul></ul></ul><ul><ul><ul><ul><li>three 20 minute sessions per week with the heart rate in the proper target zone is appropriate </li></ul></ul></ul></ul><ul><ul><ul><li>Within 2 weeks of inactivity, many benefits diminish </li></ul></ul></ul><ul><ul><ul><li>Within 2 to 8 months, benefits are completely lost </li></ul></ul></ul>
  8. 8. Muscular Strength p. 135 <ul><li>Muscular Strength – the ability to exert maximum force against resistance </li></ul><ul><li>Muscular Endurance – the ability to exert sub-maximal force repeatedly over a period of time </li></ul><ul><li>Hypertrophy – increase in muscle size </li></ul><ul><li>Atrophy – decrease in muscle size </li></ul>
  9. 9. Guidelines for Strength Development Prescription pp. 137 <ul><li>4 strength training guidelines: </li></ul><ul><ul><li>1 st guideline Mode of Training – The training method used </li></ul></ul><ul><ul><ul><li>Dynamic training – when the muscle contracts with movement </li></ul></ul></ul><ul><ul><ul><ul><li>Lifting a barbell over the head </li></ul></ul></ul></ul><ul><ul><ul><li>Isometric – when the muscle contracts with little or no movement </li></ul></ul></ul><ul><ul><ul><ul><li>Pushing against a stationary object that will not move (wall) </li></ul></ul></ul></ul>
  10. 10. Guidelines for Strength Development Prescription pp. 138 <ul><ul><li>2 nd guideline Resistance – amount of weight lifted </li></ul></ul><ul><ul><ul><li>General recommendation is to use a resistance of 80 percent of the maximum capacity </li></ul></ul></ul><ul><ul><ul><ul><li>For example, a person with a 1 RM (Rep Max) of 150 pounds should use 120 pounds </li></ul></ul></ul></ul><ul><ul><ul><ul><ul><li>(150) (.80) = weight-lifted --- (Your weight)(.80) = weight-lifted </li></ul></ul></ul></ul></ul><ul><ul><ul><ul><li>They should lift 120 pound has many times as possible until volitional fatigue, which should be between 3 to 12 reps </li></ul></ul></ul></ul><ul><ul><ul><li>Accepted rule – for adequate strength gains </li></ul></ul></ul><ul><ul><ul><ul><li>one should use an amount of weight where one can lift it 3 to 12 reps to fatigue </li></ul></ul></ul></ul><ul><ul><ul><ul><li>When the person can lift it more than 12, they should increase the weight 5 to 10 pounds </li></ul></ul></ul></ul><ul><ul><ul><li>Progressive resistance training – a gradual increase in resistance lifted over a period of time when training with weights </li></ul></ul></ul>
  11. 11. Guidelines for Strength Development Prescription pp. 138-139 <ul><ul><li>3 rd guideline Sets – number of reps </li></ul></ul><ul><ul><ul><li>General recommendation is 1 to 3 sets per exercise </li></ul></ul></ul><ul><ul><ul><li>My recommendation is 3 or more sets per exercise </li></ul></ul></ul><ul><ul><li>4 th guideline Frequency – number of times you train per week </li></ul></ul><ul><ul><ul><li>48 hours is the adequate recovery time for muscle recovery </li></ul></ul></ul><ul><ul><ul><li>If you are not recovered in 2 or 3 days </li></ul></ul></ul><ul><ul><ul><ul><li>You over-trained </li></ul></ul></ul></ul><ul><ul><ul><ul><li>You will not benefit </li></ul></ul></ul></ul><ul><ul><ul><li>8 weeks, minimum, of consecutive training is needed to achieve significant strength gains </li></ul></ul></ul><ul><ul><ul><li>1 training session per week is sufficient to maintain the new strength level once an adequate level of strength is achieved </li></ul></ul></ul>
  12. 12. Muscular Flexibility <ul><li>Flexibility – the range of motion at a joint or group of joints without causing injury </li></ul>Guidelines for Flexibility Development p. 141 <ul><li>4 basic principles of flexibility </li></ul><ul><ul><li>1 ST basic principle 3 modes of stretching </li></ul></ul><ul><ul><ul><li>1 ST mode of stretching ballistic stretching – uses jerky, rapid, and bouncy movements </li></ul></ul></ul><ul><ul><ul><li>2 nd mode of stretching slow-sustained stretching – lengthens gradually through the joint’s complete range and the final position is held for a few seconds </li></ul></ul></ul><ul><ul><ul><li>3 rd mode of stretching proprioceptive neuromuscular facilitation stretching – contract and relax technique using intermittent isometric contractions </li></ul></ul></ul>
  13. 13. Muscular Flexibility p. 142 <ul><ul><li>2 nd basic principle Intensity – slightly below the pain threshold </li></ul></ul><ul><ul><ul><li>Warm up the muscle(s) </li></ul></ul></ul><ul><ul><ul><li>Stretch to the point of mild discomfort </li></ul></ul></ul><ul><ul><ul><li>Hold and relax the muscle(s) </li></ul></ul></ul><ul><ul><ul><li>Gradually bring the body part back to the starting point </li></ul></ul></ul>
  14. 14. Muscular Flexibility p. 142 <ul><ul><li>3 rd basic principle Repetitions – How many times you stretch the specific muscle(s) </li></ul></ul><ul><ul><ul><li>General recommendation </li></ul></ul></ul><ul><ul><ul><ul><li>15 to 30 seconds the stretch should be held </li></ul></ul></ul></ul><ul><ul><ul><ul><li>4 to 5 repetitions of the same stretch </li></ul></ul></ul></ul><ul><ul><ul><ul><li>1 minute should be the maximum </li></ul></ul></ul></ul>
  15. 15. Muscular Flexibility p. 142 <ul><ul><li>4 th basic principle Frequency – How many time you should stretch per week </li></ul></ul><ul><ul><ul><li>In the initial stages of a program, one should stretch 5 to 6 times </li></ul></ul></ul><ul><ul><ul><li>After 6 to 8 weeks, flexibility can be maintained with 2 to 3 session per week using 3 reps of 15 to 30 seconds each </li></ul></ul></ul>