The Natural Stress Reducer
Chapter 12
Two Basic Types of Exercise
1.
Aerobic
•
•
•
•
Long duration
Uses large muscle groups
Does not require more oxygen than can be taken in
Examples include jogging, biking, rope jumping
2. Anaerobic
•
•
•
•
Short duration
High intensity
Requires more oxygen than can be taken in
Examples include sprinting, weight lifting
Both are effective for managing stress and
expending stress products
Physical Fitness Components
 Muscular strength- maximum force
 Muscular endurance- continuous muscular work
 Cardio respiratory endurance- ability to supply body
with oxygenated blood.
 Flexibility- joints through range of motion
 Body composition- lean mass to body fat
 Agility – quickness, speed, and balance.
Physical Benefits of Exercise
1.
Improves function of the lungs and circulatory
system
2. Provides lungs with greater elasticity to breathe
in more air
3. Delays the onset of degenerative changes of
aging
4. Increases production of RBCs in the bone
marrow
5. Helps maintain normal blood pressure in
normotensives and reduces in hypertensives
Physical Benefits (cont.)
6. Results in shorter recovery time from
strenuous activity
7. Strengthens the heart muscle
8. Results in a lower resting pulse rate
9. Burns calories, thereby preventing healthrelated conditions associated with obesity
10. Accelerates the speed and efficiency of
food absorption
Physical Benefits (cont.)
11.
12.
13.
14.
15.
Tones muscles to improve strength
Increases endurance
Improves posture
Reduces LDLs and serum cholesterol
Increases HDLs
Psychological Health Benefits
of Exercise
1.
2.
3.
4.
5.
Having increased self-esteem
Being more positively perceived by others
Feeling more alert and able
Being a better worker
Having decreased feelings of depression
and anxiety
6. Being better able to manage stress
Psychological Health Benefits of
Exercise (cont.)
 One reason for the psychological benefits of exercise is
the release of endorphins and dopamine (brain
neurotransmitters that reduce pain and give feelings of
well- being)
 EXERCISE CAN BE FUN!!!!
The Healthy Way to Exercise
1. Take the PAR-Q (questionnaire)
2. See your physician, if currently not healthy
3. Understand the principles of exercise
•
•
•
Intensity
Frequency
Duration
4. Assess fitness (e.g., take the Rockport Fitness
Walking Test)
5. Begin each session slowly and gradually
For Maximum Benefit:
 1. Intensity – Target Heart Rate
 _____ 220 – age = maximum heart rate
 Beginners – work out at 60% of maximum
 Advanced in good shape – work out at 80% of maximum
 Can you carry on a conversation while exercising….
For Maximum Benefit:
 2. Frequency
 At least every 48 hours (3-5 days a week)
 3. Duration
 20 – 30 minutes minimum
(depends upon level and intensity)
Types of Training
 START ANY NEW PROGRAM SLOWLY!!!!
 Interval training- changing intensity for short time
 Continuous training-steady 60-80% for duration
 Circuit training- aerobic and weight training
 Competition vs. enjoyment
Opportunities at SFCC
 Wellness Program
 P.E. classes
 Fitness Center
 Weight Room
 Walking and jogging paths