Cardiac Exercise 2
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The document discusses cardiovascular exercise and fitness principles. It covers the benefits of cardio such as increased lean muscle mass, improved cardiovascular function, and reduced risk of mortality. It then explains the FITT principles of frequency, intensity, time and type for both cardio and strength training. Finally, it discusses flexibility, signs of overexertion, and MET levels as a measure of energy expenditure during exercise.
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The document discusses cardiovascular exercise and provides guidelines on exercise principles and benefits. It covers:
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2) Benefits of cardiovascular exercise like increased lean muscle mass, improved cardiovascular function, reduced risks of diseases and mortality.
3) Guidelines for warm up, cool down and avoiding sitting between exercise sessions to reduce injuries.
4) Target heart rate zones and how to calculate them using maximum heart rate.
5) Flexibility training guidelines focusing on static stretching for 15-30 seconds after exercise.
6) Signs that exercise intensity should
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A warm-up prepares the body for physical activity through gentle exercises that raise body temperature, increase blood flow to muscles, and mentally prepare the body. A proper warm-up includes aerobic activity to raise heart rate, moving joints through their range of motion, and static stretching of major muscle groups. Warming up is important as it reduces injuries and allows muscles to contract and relax more efficiently during exercise.
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The document discusses cardiovascular exercise and provides guidelines on exercise principles and benefits. It covers:
1) The F.I.T.T. principles for cardiovascular and strength training exercise - focusing on frequency, intensity, time and type of exercises.
2) Benefits of cardiovascular exercise like increased lean muscle mass, improved cardiovascular function, reduced risks of diseases and mortality.
3) Guidelines for warm up, cool down and avoiding sitting between exercise sessions to reduce injuries.
4) Target heart rate zones and how to calculate them using maximum heart rate.
5) Flexibility training guidelines focusing on static stretching for 15-30 seconds after exercise.
6) Signs that exercise intensity should
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A warm-up prepares the body for physical activity through gentle exercises that raise body temperature, increase blood flow to muscles, and mentally prepare the body. A proper warm-up includes aerobic activity to raise heart rate, moving joints through their range of motion, and static stretching of major muscle groups. Warming up is important as it reduces injuries and allows muscles to contract and relax more efficiently during exercise.
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The document discusses the key principles of fitness, including frequency, intensity, time and type of exercise (FITT). It emphasizes the importance of monitoring heart rate zones during exercise to stay in the appropriate target zone. The five components of fitness - cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition - are outlined. Specific muscles that are relatively strong or weak are named. Guidelines are provided for safe stretching techniques. Body composition and methods for measuring it are briefly covered.
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Safety, Soreness, & Injury
Warming up for 5-10 minutes with light aerobic exercise and 2 light lifts before strength exercises allows the body to physiologically prepare. Cooling down with low to moderate intensity exercise for 5-10 minutes clears byproducts from tissues. Stretching should be done after cooling down to improve flexibility. Proper attire includes comfortable, breathable clothing and closed-toe shoes to allow for mobility. Most injuries occur from improper form so exercises should be performed correctly without twisting, overloading, or compromising the lower back. Straps, wraps, and belts can be used for support and to relieve stress but should not cause dependence, especially near maximal loads. Spotters are important for high intensity workouts to promote
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Strength training is most effective when it stimulates muscles with maximum intensity through a full range of motion without cheating or using momentum. This is achieved through high intensity repetitions that take several seconds and holding the contraction. Adequate rest between workouts, around a week, is also important to allow muscles to fully recover and rebuild stronger. This maximum stimulation and rest approach to strength training is faster, safer and more effective than conventional methods, and can stimulate the entire body in just 30-60 minutes per week.
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6 response of the cardiovascular system to exercise
The cardiovascular system responds to exercise in several ways:
1. The heart rate and stroke volume increase to elevate cardiac output and deliver more oxygen to working muscles.
2. Blood is redistributed to working muscles, increasing blood flow.
3. Blood pressure rises to maintain blood flow during increased demand.
Regular aerobic exercise improves cardiorespiratory endurance and maximum oxygen consumption, lowering risk of diseases like hypertension and coronary heart disease. The DASH diet also helps lower blood pressure through increased potassium and calcium intake.
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6 response of the cardiovascular system to exercise
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Cardiac Exercise 2
- 1. F.I.T.T. Principles and METs
- 20. What is the most effective piece of exercise equipment? Something to think about for the last lecture . . .
Editor's Notes
- 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