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The Benefits of Exercise Nervous System (consists of the brain and all nerves throughout the body) Tunes it for more skillful body movement Improves your reaction time Improves mental performance II. Respiratory System (lungs) lung capacity increases works more efficiently III. Cardiovascular System (heart)Heart increases in strength. Importance?Heart able to pump more blood more efficiently – reducing workload on the heart IV. Mental Health Contributes to positive self esteem Helps deal with stress Able to relax Leads to more productive work Decreases fatigue V. Social Health Helps one meet new people Helps one find new area of enjoyment with friends Types of Exercise I. Anaerobic ExerciseOxygen is not used for energy; intense physical activity in which the body’s supple of oxygen to produce energy does not meet demand. Types of Anaerobic Exercise + muscular strength + muscular endurance + flexibility Types of Anaerobic Exercise Strength Training + muscle size + tendon, bone, and ligament strength + your lean muscle mass throughout. *+ Basal Metabolic Rate (minimum amount of energy needed to maintain normal body functions) *Increase muscle mass = Increase basal metabolic rate= increase in loss of fat ! ! ! Types of Anaerobic Exercise Isometric – little or no movement; muscle tension; pushing against wall.Isotonic – repeated movements using weights; push-ups, weightsIsokinetic – resistance is moved through entire range of motion; hydraulic Types of Exercise Aerobic Exercise Continuous activity that uses oxygen Types of Aerobic Exercise + blood supply to muscles and ability to use oxygen + cardiovascular/ cardio respiratory function (heart and lungs) + threshold for lactic acid accumulation (soreness) - resting blood pressure for people with high blood pressure - body fat and improved weight control Types of Aerobic Exercises JoggingBrisk Walking15 – 20 minutes of continuous activity F – I - T F requency (how often) I ntensity (how hard) T ime (how long) F – I – T for Aerobic Activity F – 3-5 times each weekI – keep heart rate between 60-80% MHRT – exercise continuously for minimum of 20 minutes. F – I – T for Anaerobic Activity F – 3 to 4 times each weekI – keep speed near 100% for 10 seconds to 2 minutesT – repeat your intervals 15-30 times with rest between 3 Parts to a Workout Warm-Up: 3 – 5 min. then stretch 10 minutesWork-Out: 20 – 30 min., 3 – 5 times per wk.Cool-Down: gradually; “pooling” R – I – C - E Rest Ice Compression Elevation R – I – C - E REST: do not use/ put weight on injured areaICE: 20 – 30 min. every 2 – 3 hrs for first 24 – 48 hrs.4 stages of cold: cold, burning, aching, numbnessCOMPRESSION: use “ace” bandage; start below & wrap upward.ELEVATION: while icing or compression – raise higher than heart to decrease swelling and pain.