Fitness Through Aerobic Exercise

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Fitness Through Aerobic Exercise

• Dr. Linda J. Adams
• 972-881-5777
• ladams_at_collin.edu

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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.

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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)

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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 uses
• muscle cells use ATP to fuel contractions and
  movement

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Anaerobic

• Without oxygen
• short bursts of activity
• Anaerobic 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

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Lactic acid system

• Produces 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.

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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.

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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.

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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.

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Diseases

• Arteriosclerosis-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.

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Respiratory System

• Delivers 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 THROUGH
• OSTEOPOROSIS

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Muscular System

• 3 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.

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Contractions

• Concentric 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.

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Clothing and equipment

• Shoes-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.

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Five Fitness Components

• 1. 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.

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

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Fitness components

• 5. Muscular strength
• ability of muscle to exert a force against a
  resistance.
• 1 RM-one repetition maximum.
• Bench press
• Leg press

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Principles of Exercise

• Overload
• 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.

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Principles Continued

• FIT
• Ffrequency
• Iintensity
• Ttime
• Principle of Individuality
• no two people react the same way to exercise.
• Principle of Specificity
• exercise specific to task at hand.

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Principles continued

• Principle of Reversibility
• use/disuse-use it or lose it-2weeks
• Principle of Overuse
• overdo causing chronic injuries or undue fatigue.

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Target Heart Rate

• Karvonen Method-5-10 min. into workout
• carotid artery, radial artery
• 10 second count
• resting heart rate
• Recovery heart rate-below 120 bpm
• Borgs scale of Perceived Exertion
• 6no exertion at all
• 20 maximal exertion
• Talk Test

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Goals

• Specific
• 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.

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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.

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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.

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Aerobic Exercise

• Step Aerobics
• Gin Miller-Reebok.
• Bench4-12 (8).
• power movement.
• Aqua Aerobics
• HR10-15 lower than land.
• Outdoor dehydration
• H2O temp.83-86d.
• Cooler for people with MS, warmer for arthritis,
  hot for stretching only.

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Aerobics

• Circuit 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.

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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.

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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.

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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.

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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.

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Carbohydrates

• 40-65 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.

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Carbohydrates continued

• Two types
• Simple and Complex.
• Simple sugars found in fruits and refined
  sugar.
• Complex contains vitamins, minerals, and fiber.

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Fat

• Essential part of every cell in your body.
• body fat
• Minimum for men3-6.
• Minimum for women8-12.
• Avg.for men 12-17,
• Avg. for women22-25.
• 20-35 of daily caloric intake.
• Saturated fat-hardens at room temp. and comes
  from animal sources.
• Can increase cholesterol.

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Fat continued

• Cholesterola waxy substance that the body makes
  and is contained and consumed in foods eaten.
• HDLhigh density lipoproteins.
• Aerobic exercise raises the HDL.
• LDLlow density lipoproteins.
• Desirable levelcholesterol below 200 mg.
• Coronary Heart Disease (CHD).
• Atherosclerosis (plaque) Arteriosclerosis
  (hardening)

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Fat continued

• Unsaturated fat-
• liquid at room temp. comes from vegetable
  sources.
• Canola, Corn, Cottonseed, Safflower Oils.
• Polyunsaturated
• Monounsaturated
• Hydrogenated resemble saturated fats
• Trans fatty acids have been transformed from
  liquid to solid.

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Vitamins

• Growth, maintenance and repair of body
• tissues.
• Water solubleBC.
• Fat solubleA,D,E, K.
• Can be toxic.

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Minerals

• Organic compounds perform a variety of functions.
• Calcium 1200-1800 mg. daily
• Osteoporosis
• Iron
• Anemia
• Potassium
• cramps, heart

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Minerals continued

• Sodium
• 1100mg.-3300mg. daily
• Avg. American6900mg. Daily
• 2000mg. sodium1teaspoon salt.
• Diet Soda.
• Bottled Water.
• High blood pressure-Hypertension.

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Water and Fiber

• Water 70 of bodies wt. water.
• Digestion and waste removal. 6-8, 8oz. a day.
• Dehydration Lack of fluid
• Heat exhaustion-overheating of body
• Cold ,clammy skin, chills, nausea, dizziness,
  faintness, profuse sweating.
• Drink water-shade
• Heat stroke-Dry, hot skin, pale or flushed.
• Brain damage arrhythmia, death. Pour fluid over
  body, call 911.

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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.

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Food Guide Pyramid

• An outline of what to eat each day.
• 1. Fats, oils and sweets use sparingly.
• 2. Milk, yogurt, cheese2-3 servings.
• 3. Meat poultry, fish, dry beans, eggs, nuts 2-3
  servings.
• 4. Veggies3-5 servings.
• 5. Fruit2-4 servings.
• 6. Bread, cereal, rice, pasta6-11 servings.

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Weight control

• Body Fat
• Skinfold-3 sites.
• Hydrostatic Weighing.
• Electrical Impedance.
• Eating disorders
• Anorexia Nervosa.
• Bulimia.
• Diet fads and gimmicks.
• Grapefruit diet.

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Care and Prevention of Injuries

• Blisters-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).
• Mortons Neuroma-localized swelling of the
  sensory nerve that lies between metatarsals-pain
  between 3rd and 4th toes.

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Injuries Continued

• Shin 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.

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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.

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Injuries continued

• Bursitis-inflammation of bursa.
• Muscle Cramps- painful contraction that will not
  voluntary release.
• R.I.C.E.
• Rest, Ice, Compression, Elevation.

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Risk Factors of Heart Attack and Stroke

• Cannot 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