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Pub Holistic Health
Lecture 3
| Question | Answer |
|---|---|
| benefits of exercise | bodies not meant to be stagnant,mm contraction assist in moving blood to cells,poor diet and lack of exercise lead to lifestyle disease,these diseases occuring earlier in ages due to inc inactivity |
| mm contraction assist moving blood | to all cells in body, blood bring O2 and nutrients and removes wastes |
| Lifestyle diseases | obesity,hypertension,atherosclerosis |
| benefits of exercise | strengthen cardiovascular system,respiratory system, bones and muscles,controls weight,prevents and manages diabetes, ease depression and manage pain and stress,better sleep,longer life expectancy |
| strengthen cardiovascular system | keeps blood flowing smoothly, dec buildup of plague in arteries, lower blood pressure, reduce risk of CHD and stroke, pump blood circulate O2, exercise and blood moves well |
| decrease buildup of plaque in arteries | by increasing HDL's and decreasing LDL's |
| strengthen respiratory system | promotes deep rhythmic breathing, increase lung capacity, |
| strengthens bones and muscles | Wolffs Law, resistance and weight bearing |
| Wolff's Law | bone in a healthy person or animal will adapt to the loads it is placed under. loading bone inc=bone will remodel to become stronger to resist that loading. |
| Converse of Wolff's Law | if loading on a bone decreases=bone will become weaker due to turnover as it is less metabolically costly to maintain and there is no stimulus for continued remodeling that is required to maintain bone mass |
| controls weight | exercise burns calories,even after stopping b/c increased metabolic rate will burn calories for a few hours.more intensive exercise=more calories burned. burn more calories than taken in results in reduced body fat |
| prevents and manages diabetes | regular exercise and healthy diet help to prevent and manage type 2 diabetes, exercise inc sensativity to insulin=insulin working more efficiently and lowers blood sugar |
| type 2 diabetes | adult onset |
| blood sugar | utilized by muscle for contraction, exercise helps lower blood sugar |
| hypoglycemic | low blood sugar |
| ease depression and manages pain and stress | exercise activates production of serotonin and norepinephrine, may be out of balance with depression. exercise stimulates production of endorphins |
| serotonin and norepinephrine | neurotransmitters, unbalanced with depression |
| endorphins | natural high, natural pain relief and relaxation. helps with mild depression |
| better sleep | moderate exercise at least three hours before bed contributes to relaxation and better sleep |
| longer life expectancy | casestudy=2,000 burned per week live an average of 1-2 years longer than those who burned fewer than 500 calories per week |
| Three Main types of exercise | endurance(aerobic), strengthening (resistive,anaerobic), stretching or flexibility( ROM) exercises |
| 4th type of exercise | balance=qigong,tai chi,water |
| aerobic exercise | endurance,requires O2 from air go thru blood stream to mm where used to produce energy, strengthen heart/lungs,supplies body c large amounts of O2 rich blood,at least 20 min, 3-7 times a week,attain muscular & cardio fitness,burns many calories |
| aerobic exercise results when | the demand on mm requires increased nee to O2. as a result heart is required to beat faster and the lungs to work harder |
| Target heart rate Range | THR,to get aerobic benefits the HR is the range btw max and min HR based on age |
| Calculate THR | (220-age)x50%=lower limit. x75% = upper limit |
| examples of aerobic exercise | jumping on trampoline, jump rope 15', fast dancing 30',swim laps 20' ,water aerobics 30', walking on treadmill 2mi/20',stairs 15',jogging or running 15' ball sports 15' |
| aerobic exercise frequency | at least 20 min 3-7X per week |
| strengthening exercises | contracting mm against resistance for up to 6 seconds at a time, holding longer can inc BP too much. isotonic,isometric |
| isotonic | moving the mm against some form of resistance, such as gravity, weights,or rubber bands. |
| isometric | contracting a mm without moving a joint. C/R several times. i.e. kegel |
| main purpose of strengthening exercises | to make mm stronger |
| strengthening important for | older people because as people age the amount of muscle mass and muscle strength tend to decrease |
| aerobic vs strengthening exercises | both benefit heart and lungs=aerobic more, aerobic burns more calories but inc mm mass leads to body that make the body burn more calories |
| strengthening the legs | helps with balance because balance requires strong legs |
| frequency of strengthening exercises | 2 or 3 times a week. same mm should not be done 2 days in a row because fatigued mm build lactic acid |
| activities that combine aerobic and strengthening | riding a stationary bike |
| stretching | lengthens mm and tendons and improves flexibility and helps prevent injury |
| when to stretch | only after warming up or exercising, when mm are warm and less likely to tear |
| duration of stretch | at first hold for 5 seconds, inc to 20-30 seconds as the person becomes more accurate,then relax and stretch again |
| frequency of stretch | 5-7 days a week |
| water exercise | exercised done more easily in water than on land,provides resistance that improves endurance and strengthens muscles.water takes stress off joints,provides support so that people are less likely to lose their balance. water therex vigorous |
| exercises for balance | balance on one foot, done anytime, anywhere, sit to stand transfers s using hands. tai chi may improve balance and flexibility. |
| tai chi | improve balance and flexibility, series of gentle and controlled movements,which resemble a slow dance. whole body used, joints moved thru their ROM.careful attention paid to breathing and posture, calming the mind |
| exercises that build energy | meditation, tai chi, qi gong,yoga=maintain qi in the body |
| Qi | allows for increased physical strength, attention,endurance,and vitality |
| mechanics of breathing | 2 primary mm=diaphragm,intercostal mm |
| diaphragm | dome-shaped mm btw the thoracic cavity and abdominal cavity |
| intercostal mm | located btw ribs,internal and external |
| internal intercostal mm | depress ribs, squeeze out air,forced respiration, emphysema |
| external intercostal mm | elevate ribs, inspiration, up and out |
| phases of breathing | inspiration and expiration |
| inspiration | diaphragm contracts,diaphragm flattens out making the pressure in the thoracic cavity more negative, in addition external intercostals mm contract lifting and expanding the chest cavity.as a result of contractions mm is drawn into the lungs |
| expiration | normal breathing out results from the relaxation of the diaphragm and external intercostals.elastic tissue in lungs recoil forcing air out of the lungs passively.mm contraction required only during forced expriration |
| breathing exercises | belly breath, complete breath,humming breath, chinese breath |
Created by:
mloft
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