physical exercise

Any bodily activity that enhances or maintains physical fitness and overall health or wellness Reasons: Strengthening muscles and the cardiovascular system Honing athletic skills Weight loss or maintenance For enjoyment Physical Exercise

Slide 4:

Frequent and regular physical exercise: Boosts the immune system Helps prevent the "diseases of affluence“ (heart disease, cardiovascular disease, Type 2 diabetes, obesity) Improves mental health Helps prevent depression Helps to promote or maintain positive self-esteem Augment sex appeal or body image Childhood obesity is a growing global concern; physical exercise may help decrease the effects of childhood obesity

TYPES OF EXERCISE :

TYPES OF EXERCISE

Flexibility Exercises :

Flexibility Exercises Improve the range of motion of muscles and joints E.g. Stretching

Aerobic Exercises :

Aerobic Exercises Focus on increasing cardiovascular endurance E.g. Cycling Swimming Walking Skipping rope Rowing Running Hiking Playing tennis

Anaerobic Exercises :

Anaerobic Exercises Increase short-term muscle strength E.G. Weight training Functional training Sprinting

BENEFITS OF EXERCISE :

BENEFITS OF EXERCISE

Slide 10:

Maintaining physical fitness Maintaining a healthy weight Building and maintaining healthy bone density, muscle strength, joint mobility Promoting physiological well-being Reducing surgical risks Strengthening the immune system Reduces levels of cortisol (stress hormone)

Slide 11:

Help prevent or treat serious and life-threatening chronic conditions (hypertension, obesity, heart disease, type 2 diabetes, insomnia, depression) Lowers blood glucose (World Health Organization) Lack of physical activity contributes to: 17% of heart disease and diabetes 12% of falls in the elderly 10% of breast cancer and colon cancer

Slide 12:

Vigorous exercise can increase opioid peptides (endorphins), increase testosterone and growth hormone Increase the mechanical efficiency of the heart by increasing cardiac volume (aerobic exercise), or myocardial thickness (strength training) Exercising in middle age leads to better physical ability later in life

COMMON MISCONCEPTIONS :

COMMON MISCONCEPTIONS

Targeted Fat Reduction :

Targeted Fat Reduction MYTH: Spot reduction - exercising and training a particular body part will preferentially shed the fat on that part (doing sit-ups is not the best way to reduce subcutaneous abdominal obesity) Sit-ups may improve the size and shape of abdominal muscles but will not specifically target belly fat for loss

Slide 15:

Most of the energy derived from fat gets to the muscle through the bloodstream and reduces stored fat in the entire body, from the last place where fat was deposited Exercise helps reduce overall body fat percentage and shrink the size of fat cells Stored fat is generally liberated and metabolised by the body in a LIFO order

Muscle and Fat Tissue :

Muscle and Fat Tissue MYTH: Muscle tissue will turn into fat tissue once a person stops exercising Fat tissue and muscle tissue are fundamentally different Catabolism of muscle fibers for energy can result in excess glucose being stored as fat

Slide 17:

The composition of a body part can change toward less muscle and more fat This is not muscle “turning into fat” Muscle atrophy and increased fat storage in different tissues of the same body part Diet: most trainees will not significantly reduce their diet in order to compensate for the lack of exercise/activity

EXCESSIVE EXERCISE :

EXCESSIVE EXERCISE

Slide 19:

Too much exercise can be harmful Without proper rest, the chance of stroke or other circulation problems increases, and muscle tissue may develop slowly Inappropriate exercise can do more harm than good Significant injuries occur with poorly regimented exercise schedules In extreme instances, over-exercising induces serious performance loss

Slide 20:

Unaccustomed overexertion of muscles leads to rhabdomyolysis (damage to muscle) Overtraining: the intensity or volume of training exceeds the body's capacity to recover between bouts Stopping excessive exercise suddenly can also create a change in mood depression and agitation Too much exercise can cause amenorrhea

EXERCISE TRENDS :

EXERCISE TRENDS

Slide 23:

Exergaming Wii Fit, EA Sports Active programs Camera device designed to track the gaming enthusiast's movements Transmitted for onscreen display along with feedback

Slide 24:

Specialty Exercise Fast paced, diversified movements in the form of: Exotic dances Innovative fitness (hula-hoops) Some forms of martial arts blended with unique ethnic dance workout classes

Slide 25:

Functioning Training Total body workout Special emphasis on strengthening the body and mind Active sports routines, fundamental fitness programs

Slide 26:

Fitness Tools Promotes use of technology aided fitness tools (E.G. Online training and schedule) Track and gauge physical fitness efforts by monitoring relevant data on the net Accessed via mobile applications like iphone, similar gadgets, social networking program (twitter)

Slide 27:

Isobreathing Focuses on shedding fat by taking up multiple tasks Combines multi-tasking with a particular form of low impact steady weight loss motivation program Ideal for people who don't have time to dedicate to daily exercise programs in their busy schedules

Slide 28:

Rope exercises Using heavy and long ropes (battling ropes, undulating ropes) in a green surrounding Core, upper body and energizing cardio workout

Slide 29:

Pole Fitness Arms, abs, thighs, back, core Fuse jazz, ballet, acrobatic, gymnastic techniques

Slide 30:

Pilates Revolutionary exercise program that guarantees a spotless physical and mental condition Keep metabolism on high speed, train muscles, add some fine and appealing curves to your silhouette Learn how to breathe in a healthy way, improve balance and resistance to handle daily activities without any difficulties

Slide 31:

Yoga Increases strength, flexibility and balance Listen and adjust to what your body is telling you and focus on your own breathing Hatha yoga - improving the body so that it is worthy of self-realization Excellent way of calming the mind and reducing stress Styles: Kripalu -gentle, slow-moving style Iyengar -use of props, extreme attention to form and precise postures Astanga -power yoga, most demanding form

Slide 32:

Hot Yoga Combined sauna with yoga Stay in a warm temperature by layering of clothes, turning heat on in the room (105 F) Boost intensity of moves and contribute to elimination of calories through sweat Combines training with detoxification

Slide 33:

Tai-Chi Works both mind and body Performed while standing and moving very slowly and methodically, twisting body, raising and lowering limbs Performed with quiet, soothing music Complete mental and spiritual relaxation and inner peace

Slide 34:

Tae-Bo Involves kicking and punching the air while listening to dance music Extremely high impact activity that can cause injuries to those that overdo it

Slide 35:

Kettlebells Train all critical body areas, (abs, thighs, back) Use them by following the main instructions with great care in order to prevent the occurrence of accidents Enjoy the burning of calories as well as the constantly slimming waist and silhouette

Slide 36:

Zumba Combines various elements from traditional dances as salsa, cha-cha and meringue Boosts metabolism, burns calories, improves posture and balance

Slide 37:

Spinning Burns approximately 900 calories in a 1 hour class Glorified stationary bike riding Consists of loud, base-thumping music and energetic instructors leading a group of cyclists on an extreme, sweat-filled ride to fitness

NUTRITION AND RECOVERY :

NUTRITION AND RECOVERY

Slide 39:

Proper nutrition is as important to health as exercise Good diet: to ensure that the body has the correct ratio of macronutrients whilst providing ample micronutrients Proper rest and recovery are also as important to health as exercise; otherwise the body exists in a permanently injured state and will not improve or adapt adequately to the exercise

Slide 40:

"Engineered recovery beverage" or chocolate milk (protein, carbohydrates, and water) within 30 minutes of exercise Nutrition and recovery can be compromised by: Psychological compulsions (eating disorders: exercise bulimia, anorexia, other bulimias) Misinformation Lack of organization Lack of motivation

EXERCISE AND BRAIN FUNCTION :

EXERCISE AND BRAIN FUNCTION

Slide 42:

"Physical activity, and aerobic exercise in particular, enhances older adults' cognitive function" Neuroprotective in neurodegenerative and neuromuscular diseases (dementia) May reverse alcohol-induced brain damage

Slide 43:

There are several possibilities for why exercise is good for the brain: Increasing the blood and oxygen flow to the brain Increasing growth factors that help create new nerve cells and promote synaptic plasticity Increasing chemicals in the brain that help cognition (dopamine, glutamate, norepinephrine, serotonin) Increases levels of nerve growth factors, which support the survival and growth of a number of neuronal cells

CATEGORIES OF PHYSICAL EXERCISE :

CATEGORIES OF PHYSICAL EXERCISE

Aerobic Exercise :

Aerobic Exercise intends to improve the oxygen system Aerobic (with oxygen)- use of oxygen in the body's metabolic or energy-generating process performed at moderate levels of intensity for extended periods of time E.g. running a long distance at a moderate pace (but not sprinting)

Slide 47:

Benefits of regular aerobic exercise: Strengthening the muscles involved in respiration to facilitate the flow of air in and out of the lungs Strengthening and enlarging the heart muscle to improve its pumping efficiency and reduce the resting heart rate (aerobic conditioning) Strengthening muscles throughout the body Improving circulation efficiency and reducing BP Increasing the total number of RBC in the body, facilitating transport of oxygen Improved mental health, including reducing stress and lowering the incidence of depression Reducing the risk for diabetes

Slide 48:

Performance benefits: Increased storage of energy molecules within the muscles allowing for increased endurance Neovascularization of the muscle sarcomeres to increase blood flow through the muscles Increasing speed at which aerobic metabolism is activated within muscles Improving the ability of muscles to use fats during exercise, preserving intramuscular glycogen Enhancing the speed at which muscles recover from high intensity exercise At least twenty minutes performed at least three times per week

Anaerobic Exercise :

Anaerobic Exercise Intense exercise enough to trigger anaerobic metabolism Used by: Athletes- non-endurance sports to promote strength, speed, power Body builders- to build muscle mass Greater performance in short duration, high intensity activities (seconds up to about 2 min)

Slide 50:

Many changes occur within and around muscle cells during intense exercise that can lead to fatigue (E.g. elevated lactate levels) Elevated muscle and blood lactate concentrations are a natural consequence of physical exertion (easy, moderate, hard, severe) The effectiveness of anaerobic activity can be improved through training

Strength Training :

Strength Training use of resistance to muscular contraction to build the strength, anaerobic endurance, and size of skeletal muscles Most common method: use of gravity or elastic/hydraulic forces to oppose muscle contraction Sports use strength training as part of their training regimen football, rugby, lacrosse, basketball, hockey, track and field

Slide 52:

Benefits of strength training: improvement in overall health and well-being increased bone, muscle, tendon and ligament strength and toughness improved joint function reduced potential for injury increased bone density temporary increase in metabolism improved cardiac function elevated HDL (good) cholesterol

Agility Training :

Agility Training Power moves are greatly enhanced and give more to performance Needs ability to sprint and do speed drills Agility training is not done on a regular basis Rest should be incorporated in the program for the muscles to heal and recover

Slide 54:

Entails the usual warm-up and cool-down exercises to prevent injury to muscles Benefits: Improve acceleration Improve speed endurance, sprint form, technique Improve balance and decreased the fall accidents among the elderly E.G. Walking, running workouts, heel kicks, ladder drills, crossovers, polymetrics, speed drills

BREATHING :

BREATHING

Slide 56:

We breathe oxygen into the body from the atmosphere Oxygen is the key that unlocks the energy stored in previously-ingested food As the energy demands of the contracting muscles change during exercise, so must their energy and oxygen provision

Slide 57:

Physical training or increased fitness does little to improve the lung as a mechanical pump or gas exchanger, unlike the beneficial effects of exercise on skeletal muscles and the heart The limits of operation of the lungs normally far exceed the demands placed upon them At maximum levels of exercise, full blood oxygenation is maintained in normal subjects and ventilation has not reached a maximum

HISTORY :

HISTORY

Slide 59:

The benefits of exercise have been known since antiquity Marcus Cicero (65 BC): "It is exercise alone that supports the spirits, and keeps the mind in vigor." The link between physical health and exercise was only discovered in 1949 and reported in 1953 by a team led by Jerry Morris

Slide 60:

Dr. Morris noted that men of similar social class and occupation (bus conductors versus bus drivers) had markedly different rates of heart attacks, depending on the level of exercise they got: bus drivers had a sedentary occupation and a higher incidence of heart disease, while bus conductors were forced to move continually and had a lower incidence heart disease

So, have you exercised today? :

So, have you exercised today?