Chapter 13 - Physiological Arousal Interventions

Aerobic exercise

Exercise of relatively long duration that does not require more oxygen than can be inhaled

-Jogging, bicycling, walking, and rope jumping

Anaerobic exercise

Exercise of short duration that requires more oxygen than can be inhaled

-Sprinting and short swimming races

Physical Benefits of Exercise

Improves functioning of the lungs and circulatory system

Provides the lungs with greater elasticity to breathe in more air

Delays the degenerative changes of aging

Increases the production of RBCs in the bone marrow

Strengthens the heart muscle

Helps maintain normal blood pressure in normotensives and reduces in hypertensive

Results in a shorter recovery time from strenuous activity

Results in a lower resting pulse rate

Burns calories, thereby preventing health-related conditions associated with obesity

Accelerates the speed and efficiency of food absorption

Tones the muscle to improve strength

Increases endurance and improves posture

Reduces low-density lipoproteins and serum cholesterol

Increases high-density lipoproteins

Physical Fitness

Ability to do one's work and have energy remaining for recreational activities

Consists of:

-Muscular strength - Absolute maximum force that a muscle can generate

-Muscular endurance - Ability to do continuous muscular work

-Cardiorespiratory endurance - Ability of the circulatory system to supply oxygen to the muscles and remove waste products

-Flexibility - Ability to move the joints of the body through their fullest range of motion

-Body composition - Proportion of lean body mass to the percentage of body fat

-Agility - Ability to move with quickness, speed, and balance

Psychological Health Benefitsof Exercise

Having greater self-esteem

Being more positively perceived by others

Feeling more alert and able

Being a better worker

Having reduced feelings of depression and anxiety

Being better able to manage stress

Release of endorphins and dopamine

-Endorphins: Brain neurotransmitters that decrease pain and produce feelings of well-being

Parasympathetic rebound helps in stress management

-People who are extremely well conditioned rebound below their resting heart rate and catecholamine levels after exercise

RICE

If exercise result in a minor injury, applying the

RICE formula is recommended:

-Rest: Do not use the injured part of your body until it is healed.

-Ice: Place ice on the injured part for about 10 minutes at a time.

-Compress: Wrap the injured part in a bandage to diminish swelling.

-Elevate: Keep the injured body part raised to increase blood flow to the area.

Exercise

Can enhance cognitive abilities

Moderate to high-intensity exercise increases cerebral blood flow

Results in increases of norepinephrine, serotonin, and endorphins

May lead to changes in the brain itself or in the brain environment

Benefits of Exercise for Adults

Lower risk of early death, coronary heart disease, stroke, high blood pressure, type 2 diabetes, colon, and breast cancer

Prevention of weight gain and falls

Improved cardiorespiratory and muscular fitness

Weight loss and reduced depression

Principles of Exercise

Intensity

-How hard a person exercises

Frequency

-How often a person exercises

Duration

-How long a person exercises

Healthy Way to Exercise

Take the PAR-Q to determine whether you are ready to exercise

Consult your physician, if necessary

Understand the principles of exercise

Assess your cardiorespiratory fitness by taking the Rockport Fitness Walking Test

Begin each session slowly and gradually

Take warm-up and cool-down routines seriously

Wear clothing appropriate for the environmental conditions

Drink plenty of water before and after exercising

Use proper equipment, and check for safety

Recognize signs of overtraining

Avoid competing if it takes the fun out of exercise

Signs of Overtraining

Unusual soreness in muscles and joints

Unusual heaviness in arms and legs

Inability to relax

Persistent tiredness

Unusual loss of appetite and weight

Constipation or diarrhea

Repeated injury

Types of Exercises for Stress Reduction

Swimming

Rope jumping

Bicycling

Walking

Jogging

Stretching

Weight training

Types of Stretching

Active stretching

Static stretching

Active stretching

Holding a position by muscular contraction

Increases flexibility and strengthens the active muscles

Static stretching

Holding a position in a relaxed fashion without muscular contraction

Dynamic Stretching

Consists of functional-based exercises that use sport-specific movements to prepare the body for movement

Stretches gradually increase the reach and speed of movement of a body part

Differs from ballistic stretching

-Ballistic stretches - Trying to force a part of the body beyond its range of motion

Exercise and the Elderly

Exercise

-Can help slow the aging process

-Assists the elderly to be independent

-Helps maintain balance, thereby lessening the susceptibility to falling

-Enhances wellness and social health when performed with others