Wellness Chapter 7

WellnessChapter 7

pp. 129-142Guidelines for a Healthy Lifestyle

Cardiorespiratory Endurancep. 129

• Cardiorespiratory Endurance – adequate oxygen to the cells for physical activity

• Aerobic – with oxygen– When an activity requires oxygen to produce energy– Walking, jogging, etc.

• Anaerobic – without oxygen– An activity does not use oxygen to produce energy– Weight training, 100 meter swimming, etc.

Significance of Cardiorespiratory Endurancepp. 130

• Cardiorespiratory exercise changes– A higher maximal oxygen uptake (VO2max)– An increase in the oxygen-carrying capacity of the blood – A decrease in the resting heart rate – An increase in cardiac muscle strength – A lower heart rate at given workload – An increase in the number and size of the mitochondria– An increase in the number of functional capillaries – Faster recovery time– A decrease in blood pressure and blood lipids – An increase in fat-burning enzymes

Guidelines for Cardiorespiratory Exercise Prescription

pp. 130-131• The 4 basic principles of exercise– 1ST basic principle Intensity – how high the heart rate must be

during exercise to improve endurance• Cardiorespiratory development occurs between 55/65 and 90

percent of your maximal heart rate– 55/65 percent is recommended for beginners or people with health

problems– 90 percent is for non-beginners and healthy people

• Your heart is the monitor for your exercise intensity– Find your maximal heart rate

» MHR = 220 minus age (220 – age)– Monitor your exercise heart rate regularly during exercise

» For your first monitoring, wait 5 minutes into the exercise routine» Count your pulse for 10 sec then multiply it by 6 to get beats per min» If it is to low, increase your intensity» If it is to high, decrease your intensity


pp. 130-131– 2nd basic principle Mode – the form of exercise• The form of exercise must be aerobic• It can be any activity or combination• It must keep your heart rate in the training zone• The activities should be enjoyable to you

– The heart only knows to pump at a certain rate. So enjoy your workouts.


pp. 130-131– 3rd basic principle Duration – How long one exercises

• 5 to 10 minutes warm-up– Stretching, walking/jogging/cycling for a few minutes at a lower than the target zone

• 10 minutes cold-down– Gradually decrease followed by stretching and relaxation activities

• 20-60 min per session is the general recommendation• 90 minutes of daily moderate-intensity activity to prevent weight regain• Duration is based on intensity

– Ex. 85 percent of intensity = 20 minutes– Ex. 40 percent of intensity = 30 minutes

• 30 min or more of moderate-intensity activity for substantial health benefits• If time in a day is an issue, studies have shown

– Three 10 min of moderate-intensity per day (separated by at least 4 hours) benefits the cardiorespiratroy system significantly

– Exercise daily at a high-intensity for 30 mintues» 30 minutes of high-intensity burns as many calories as 60 minutes of moderate-

intensity exercise


pp. 130-131– 4th basic principle Frequency – How often a person

engages in an exercise session • Ideally, experts suggest 6 to 7 times per week• General recommendation, 3 to 5 times per week• For cardiorespiratory, more than 5 days produces only minimal

improvements• For weight-loss, 60-90 minutes of low to moderate intensity

most of the days of the week– Longer exercise sessions increase caloric expenditure for faster weight

loss• To maintain cardiorespiratory fitness

– three 20 minute sessions per week with the heart rate in the proper target zone is appropriate

• Within 2 weeks of inactivity, many benefits diminish• Within 2 to 8 months, benefits are completely lost

Muscular Strengthp. 135

• Muscular Strength – the ability to exert maximum force against resistance

• Muscular Endurance – the ability to exert sub-maximal force repeatedly over a period of time

• Hypertrophy – increase in muscle size• Atrophy – decrease in muscle size

Guidelines for Strength Development Prescription

pp. 137• 4 strength training guidelines:– 1st guideline Mode of Training – The training

method used• Dynamic training – when the muscle contracts with

movement– Lifting a barbell over the head

• Isometric – when the muscle contracts with little or no movement– Pushing against a stationary object that will not move (wall)

Guidelines for Strength Development Prescription

pp. 138– 2nd guideline Resistance – amount of weight lifted

• General recommendation is to use a resistance of 80 percent of the maximum capacity– For example, a person with a 1 RM (Rep Max) of 150 pounds should use

120 pounds• (150) (.80) = weight-lifted --- (Your weight)(.80) = weight-lifted

– They should lift 120 pound has many times as possible until volitional fatigue, which should be between 3 to 12 reps

• Accepted rule – for adequate strength gains– one should use an amount of weight where one can lift it 3 to 12 reps to

fatigue– When the person can lift it more than 12, they should increase the

weight 5 to 10 pounds• Progressive resistance training – a gradual increase in resistance

lifted over a period of time when training with weights

Guidelines for Strength Development Prescriptionpp. 138-139

– 3rd guideline Sets – number of reps• General recommendation is 1 to 3 sets per exercise• My recommendation is 3 or more sets per exercise

– 4th guideline Frequency – number of times you train per week• 48 hours is the adequate recovery time for muscle recovery• If you are not recovered in 2 or 3 days

– You over-trained– You will not benefit

• 8 weeks, minimum, of consecutive training is needed to achieve significant strength gains

• 1 training session per week is sufficient to maintain the new strength level once an adequate level of strength is achieved

Muscular Flexibility• Flexibility – the range of motion at a joint or

group of joints without causing injury

Guidelines for Flexibility Development p. 141

• 4 basic principles of flexibility– 1ST basic principle 3 modes of stretching• 1ST mode of stretching ballistic stretching – uses

jerky, rapid, and bouncy movements• 2nd mode of stretching slow-sustained stretching –

lengthens gradually through the joint’s complete range and the final position is held for a few seconds

• 3rd mode of stretching proprioceptive neuromuscular facilitation stretching – contract and relax technique using intermittent isometric contractions

Muscular Flexibilityp. 142

– 2nd basic principle Intensity – slightly below the pain threshold• Warm up the muscle(s)• Stretch to the point of mild discomfort• Hold and relax the muscle(s)• Gradually bring the body part back to the starting

point


– 3rd basic principle Repetitions – How many times you stretch the specific muscle(s)• General recommendation

– 15 to 30 seconds the stretch should be held– 4 to 5 repetitions of the same stretch– 1 minute should be the maximum


– 4th basic principle Frequency – How many time you should stretch per week• In the initial stages of a program, one should stretch 5

to 6 times• After 6 to 8 weeks, flexibility can be maintained with

2 to 3 session per week using 3 reps of 15 to 30 seconds each

Education

Wellness Chapter 7