Fitness Through Aerobic Exercise Dr. Linda J. Muysson 972-881-5777 [email protected].

Fitness Through Aerobic Exercise

Dr. Linda J. [email protected]

Aerobic Wellness

Healthy lifestyle-lowers risk of disease and premature death.

What is wellness? Optimum health and vitality.

Six Dimensions of Wellness. Spiritual-beliefs, principles or values. Physical-exercising, eating well. Emotional-optimism, trust, self-esteem.

Dimensions of Wellness

Intellectual- openness to new ideas. Social- satisfying relationships. Environmental- health of planet.

Exercise and Wellness Benefits Each system is affected by exercise

(cardiovascular, respiratory, muscular, skeletal, and nervous)

Metabolic Systems

Aerobic and Anaerobic Homeostasis-state of balance at rest Adenosine Triphosphate (ATP)

Food broken down to a high energy molecule (ATP)

releases energy which body usesmuscle cells use ATP to fuel contractions

and movement

Anaerobic“Without oxygen”

short bursts of activityAnaerobic systems-rapid sources of ATP for

short periods of time• Phosphagen System

– get going at beginning of exercise– leap out of seat– muscles can store only enough high energy

phosphagens to produce ATP for 1-60 sec. of activity

– wt. lifting and sprinting

Lactic acid systemProduces ATP by breaking down carbs

(glucose) without 02.Energy, lactic acid, and heat are

produced.Lactic acid builds up and makes the

muscle feel heavy and “burn”. Build up of lactic acid is associated with muscle exhaustion.

Exercises-short, intense, and powerful. Muscular strength, endurance, and

cardiorespiratory fitness.

Aerobic Metabolism“With” oxygen breaks down carbs and fat to produce

ATP(energy), CO2, H2O, and heat.CO2 transported by the body to lungs where it is

exhaled, heat and water released through sweat.Primary source of fuel for the aerobic system-

carbs. Body conserves carbs and uses fat-richer source of

energy(fatty acid oxidation).Need to exercise at least 20 min.exercise moderately for a longer period of time.Aerobic exercises -continuous, rhythmic activity-

large muscle groups.

Cardiovascular system

Heart, blood vessels, and blood.70-80 beats per minute.Stroke volume- blood ejected with

one beat.Cardiac output- amt. of blood pumped

out in one min.Blood pressure- pressure exerted by

blood against walls of arteries.

Cardiovascular System

Diastolic -heart is filling and pressure is fairly low.

Systolic -heart contracts forcing blood into arteries increasing pressure against the walls of arteries.

140/90 is borderline hypertension. 115/75 is normal for young adults.

Exercise increases blood pressure.

DiseasesArteriosclerosis-hardening of arteries.Atherosclerosis-plaque build up in

arteries. Both cause blood pressure to rise. Capillaries-delivers 02 blood to cells. Coronary arteries- nourish heart with 02

blood during diastole. Exercising Cardiovascular System

Minimize risk of heart attack, improves chance of survival, reduce stress, increase sense of well-being.

Respiratory SystemDelivers 02 to cells

trachea, bronchi, lungs, alveoli. strengthens the respiratory muscles and

increases the amount of air you can breathe in and out of lungs ( respiratory ventilation).

More surface of lungs also becomes available.

SKELETAL SYSTEM:206 BONES-BLOOD CIRCULATES THROUGHOSTEOPOROSIS

Muscular System3 kinds-striated(skeletal), cardiac,

smooth.Tendons- attach bone to muscle.Ligaments-attach bone to bone.Muscles pull not push.

Work in pairs: pulling one is called Agonist. Antagonist is the one stretching. Work muscle pairs equally. Hypertrophy, hyperplasia, atrophy.

ContractionsConcentric Contraction-muscle is shortening.

Eccentric Contraction- muscle is lengthening.

Stretch Reflex-muscle stretched suddenly- knee jerk reaction.

1. Ballistic-Bouncing.2. Static-Stretch and hold.3. Active-Shoulder rotations.4. Passive-Against a resistance.

Clothing and equipmentShoes-put money where stress is.

Toe box, support, arch.Socks

White, combo: poly-cotton.Exercise pants or tights.Equipment:Weights, Steps, Slides, Slide socks,

Body balls.

Five Fitness Components1. Cardiovascular endurance

ability to perform large muscle movements over extended period of time.

12 min. run/walk.2. Body composition

% lean tissue to fat- Lange Skinfold Calipers.3. Flexibility

movement of a joint through a full range of motion.

Sit and Reach.

Fitness Components

4. Muscular endurance to sustain a muscular contraction for a

period of time. isotonic or dynamic- illicit movement. isometric-muscle fibers contract but don’t

shorten. Performing a high number of repetitions. Sit-ups, push-ups.

Fitness components

5. Muscular strength ability of muscle to exert a force against

a resistance. 1 RM-one repetition maximum. Bench press Leg press

Principles of ExerciseOverload

human body stressed slightly more than accustomed.

Threshold of Training minimum level of exercise.

Adaptation body adapts to exercise level.

Principle of Progression gradually increase overload over a period

of time.

Principles ContinuedFIT

F=frequency I=intensity T=time

Principle of Individuality no two people react the same way to

exercise.Principle of Specificity

exercise specific to task at hand.

Principles continued

Principle of Reversibility use/disuse-use it or lose it-2weeks

Principle of Overuse overdo causing chronic injuries or

undue fatigue.

Target Heart RateKarvonen Method-5-10 min. into workout

carotid artery, radial artery 10 second count resting heart rate

Recovery heart rate-below 120 bpmBorg’s scale of Perceived Exertion

6=no exertion at all 20= maximal exertion

Talk Test

GoalsSpecific

not lose wt., but lose 5 lbs. in next five weeks.

Realistic, safe, correct and attainable.

Establish short and long term goals. Intrinsic-Extrinsic. Motivation, choose activity, measure

progress, evaluate, and commitment.

Warm up/Cool down

Warm-up 5-10 min. Prepare body for activity raise core temp. 1-2 degrees Stretching

See text for Flexibility Exercises.Cool-down

reduce bodies exertion level, improve flexibility, prevent muscle soreness.

Aerobic variations

NIA non-impact changes of feet on floor.

HIA large muscle activities-JJ,Lifts,High kicks.

Shinsplints, Tendinitis. Overuse injuries.

LIA one foot must touch floor at all times.

Aerobic ExerciseStep Aerobics

Gin Miller-Reebok. Bench=4-12” (8”). power movement.

Aqua Aerobics HR=10-15% lower than land. Outdoor dehydration H2O temp.=83-86d. Cooler for people with MS, warmer for

arthritis, hot for stretching only.

AerobicsCircuit training- series of stations. Do not lower head below heart.

Interval training- short recovery breaks.

Slide Aerobics- low impact-lateral movement, speed

skating, socks.Cross-training-

more complete workout.

Body toning exercises

Shape, firm, and strengthen.Do not confuse body toning with spot

reduction.Emphasizes muscular endurance but

may include gains in muscular strength.

Equipment could include: bands, weights, water, resistance balls.

Contraindicated Exercises

Avoid: hyperextension, unnecessary bouncing,

kicking too high, knee pushed beyond instep, straight leg toe touches, deep knee bends, straight leg sit-ups, and poor alignment.

Nutrition and Weight Control

Nutrients - Carbs, Proteins, Fats, Vitamins, Minerals, Water, Fiber. substances other than drugs that cause

chemical reactions to take place in the body.Carbs, Proteins, Fats-

provide energy when broken down. Energy is measured in kilocalories or calories. Fat= 9 calories per gram, Carbs and Proteins= 4 calories per gram. 3500 cal.= 1lb. of fat.

Protein

10-35% of daily caloric intake.Builds and repairs tissues.Broken down into amino acids.Americans consume too much

protein.Extra amino acids are converted and

stored as fat.

Carbohydrates45-65% daily caloric intake.Main source of fuel for the body.Sugars and starches broken down to form

glucose.Glucose is absorbed into blood stream

and used by cells.Glucose is stored in the liver and muscles

as glycogen. Glycogen is the preferred fuel for aerobics.

Carbohydrates continued

Two types:Simple and Complex.Simple = sugars found in fruits and

refined sugar.Complex = contains vitamins,

minerals, and fiber.

FatEssential part of every cell in your body.% body fat

Minimum for men=3-6%. Minimum for women=8-12%. Avg.for men= 12-17%, Avg. for women=22-25%.

20-35% of daily caloric intake.Saturated fat-hardens at room temp.

and comes from animal sources. Can increase cholesterol.

Fat continuedCholesterol=a waxy substance that the

body makes and is contained and consumed in foods eaten.

HDL=high density lipoproteins. Aerobic exercise raises the HDL.

LDL=low density lipoproteins.Desirable level=cholesterol below 200 mg.Coronary Heart Disease (CHD).

Atherosclerosis (plaque) Arteriosclerosis (hardening)

Fat continuedUnsaturated fat-

liquid at room temp. comes from vegetable sources.

Canola, Corn, Cottonseed, Safflower Oils.PolyunsaturatedMonounsaturatedHydrogenated resemble saturated fatsTrans fatty acids have been

transformed from liquid to solid.

Vitamins

Growth, maintenance and repair of body

tissues.Water soluble=B&C.Fat soluble=A,D,E,& K.

Can be toxic.

MineralsOrganic compounds perform a

variety of functions.Calcium 1200-1800 mg. daily

OsteoporosisIron

AnemiaPotassium

cramps, heart

Minerals continued

Sodium 1100mg.-3300mg. daily Avg. American=6900mg. Daily 2000mg. sodium=1teaspoon salt. Diet Soda. Bottled Water. High blood pressure-Hypertension.

Water and FiberWater 70% of bodies wt.= water.

Digestion and waste removal. 6-8, 8oz. a day.Dehydration: Lack of fluidHeat exhaustion-overheating of body

Cold ,clammy skin, chills, nausea, dizziness, faintness, profuse sweating.

Drink water-shadeHeat stroke-Dry, hot skin, pale or flushed.

Brain damage arrhythmia, death. Pour fluid over body, call 911.

Fiber

Roughage.Food substances that cannot be fully

digested.Maintains regularity, reduces colon

cancer risk, lowers blood cholesterol.The more the food is processed the

less fiber it contains.

Food Guide PyramidAn outline of what to eat each day.1. Fats, oils and sweets use sparingly.2. Milk, yogurt, cheese=2-3 servings.3. Meat poultry, fish, dry beans, eggs,

nuts =2-3 servings.4. Veggies=3-5 servings.5. Fruit=2-4 servings.6. Bread, cereal, rice, pasta=6-11

servings.

Weight control% Body Fat

Skinfold-3 sites. Hydrostatic Weighing. Electrical Impedance.

Eating disorders: Anorexia Nervosa. Obesity Bulimia.

Diet fads and gimmicks. Grapefruit diet.

Care and Prevention of InjuriesBlisters-fluid below skin due to irritation.Bunion- Bump forms on side of big or little

toe.Plantar Fascitis-strain to the connective

tissue that runs from the heel to the metatarsals-pain in front of heel (bruised).

Morton’s Neuroma-localized swelling of the sensory nerve that lies between metatarsals-pain between 3rd and 4th toes.

Injuries ContinuedShin Splints-pain on front or side of lower

leg-warm-up properly, strengthen muscles.Stress Fracture-hairline break in bone.Chondromalacia Patella-roughening or

softening of the joint surface of the knee cap-knee pain.

Meniscal Injuries-strains or tears of cartilage that stablilizes knee joint,pain,popping swelling, knee gives out.

Injuries Continued

Strain-injury to a muscle or a tendon. 1st degree-local pain and tenderness. 2nd degree-pain with muscle movement. 3rd degree-severe

pain,disability,complete tearing or rupture of tissue.

Sprain-injury to a ligament. 1st,2nd,3rd degree.

Injuries continued

Bursitis-inflammation of bursa.Muscle Cramps- painful contraction

that will not voluntary release.R.I.C.E.

Rest, Ice, Compression, Elevation.

Risk Factors of Heart Attack and StrokeCannot be changed

1. heredity 9. Diabetes 2. age 10. Obesity 3. gender 11. Stress 4. race 12. Type A

Can be changed 5. Smoking 6. H.B.P. 7. H.B.Cholesterol 8. Inactivity