Kimmy Igat
Page 1: Title
NEWSTA
Page 2: Title
LET'S MOVE IT!
Page 4: Biblical Emphasis
Hebrews 12:11-12: No discipline seems pleasant at the time, but painful. It produces a harvest of righteousness and peace for those trained by it. Strengthen your feeble arms and weak knees.
Page 5: Biblical Emphasis
1 Corinthians 6:19: Your bodies are temples of the Holy Spirit; you are not your own.
Page 6: Biblical Emphasis
John 4:6-7: Jesus, tired from His journey, sits by Jacob's well and asks a Samaritan woman for a drink.
Page 7: Biblical Emphasis
Matthew 9:35: Jesus teaches in towns and villages, proclaiming the good news of the kingdom and healing every disease.
Page 8: Introduction to Exercise
Definition: Exercise is bodily exertion that develops muscle strength, joint flexibility, and cardiopulmonary endurance.
Types: Aerobic and Anaerobic exercises.
Combining both types results in therapeutic exercise.
Page 10: Benefits of Exercise
Keeps body in top condition
Gains strength and resistance to illness
Promotes physical activity and mental alertness
Improves personal experiences and outlook on life
Page 11: Aerobic Exercise
Definition: Aerobics stimulate heart/lungs, involving large muscle groups through actions such as running, walking, swimming, cycling, jogging. Increases oxygen processing in the body.
Page 12: Hydrobics
Definition: Done underwater, it develops flexibility, muscular strength, and endurance. Benefits include feeling refreshed, less soreness due to massage effects of water, and safety for many medical conditions.
Page 13: Marathon Requirements
Distance: 42,195 meters (approx. 26 miles).
Preparation: Takes nine months or longer; must conduct a health evaluation and a treadmill stress test. Drink 10 ounces of water every 20 minutes during the run.
Page 14: Benefits of Stretching
Essential before/after vigorous exercise; prevents injury and reduces muscle soreness. Improves body’s activity profits by preparing tissues for work and enhances blood flow for toxin removal.
Page 16: Headaches
Types:
Migraine: Intense, one-sided pain lasting 8-24 hours, may include nausea.
Tension: Dull ache involving jaw clenching and tightness around the head.
Causes: Pain originates from nerve, blood vessel, and muscle irritations.
Page 18: Exercises for Headaches
Engage in low-impact exercises: walking, swimming, stretching. Recommended stretches include forward neck stretch, sideward neck stretch, and shoulder shrugs.
Page 20: Lower Back Pain
Definition: A healthy back protects the spinal cord and allows movement. The lumbar region is prone to injuries. Effective exercises reduce pain, improve flexibility, and promote spinal alignment, supporting active lifestyles.
Page 22: Diabetes: Indications
Characterized by high blood sugar levels due to insufficient insulin. Symptoms include excessive thirst, increased urination, weight loss, weakness, and numbness.
Management: Incorporates cardiovascular and strength training, brisk walking, and seated exercises for those with mobility issues.
Page 24: Hypertension
Definition: A condition with chronic high blood pressure, primary symptom measured by sphygmomanometer and stethoscope, with 150/100 considered mild hypertension.
Page 26: Menstrual Cramps
Definition: Dysmenorrhea, caused by prostaglandin leading to uterine contractions.
Page 28: Exercises for Menstrual Cramps
Sit with feet flat, lean forward until a stretch is felt, hold, and repeat 3-5 times.
Kneel, stretch arms upward, bend forward, hold for 5-10 minutes before menstrual period.
Lie on back, raise both legs, do 5-10 repetitions; alternate if back pain occurs.
Page 30: Menstrual Cramps Note
No exercise should be performed during menstruation.