Kaplan University HW410-Stress Management Facilitated by: Prof. A. G. Shenkman Unit 8 Seminar

Chapter 28 Physical Activity and Exercise

A sound mind in a sound body. -Juvenal

How is physical exercise both stress inducing and stress relieving?

Physical exercise: Activates the stress response during exertion Homeostasis returns at the end of exercise

The Stress Response Increased heart rate Increased blood pressure Increased rate of breathing Increased metabolic activity Increased muscle contraction Increased perspiration

Difference between stress response and physical exercise: PARASYMPATHETIC REBOUND EFFECT:  Decreased resting heart rate  Decreased resting blood pressure  Decreased rate of breathing  Quicker return to homeostasis

Anaerobic exercise is important for muscle strength and toning. But a good exercise program incorporates both anaerobic and aerobic exercise

Anaerobic exercise: A physical motion intense in power and strength; short in duration. Think Anger Fight response Short burst s of energy oExample: weight lifting

Aerobic exercise: Rhythmic or continuous in nature Requires oxygen in muscles Cardiovascular-endurance Fight-or-flight response Energy source > fats Examples: Swimming Jogging walking

Calories Burned Swimming249 kcal Jogging400 kcal Golf129 kcal Racquetball348 kcal Aerobic dance201 kcal Cycling460 kcal Walking280 kcal Snowboarding250 kcal Inline skating345 kcal Calories burned during 30 minutes of various activities in a person weighing approximately 140 pounds.

Physiological Effects of Physical Exercise Decreased heart rate Decreased blood pressure Decreased muscle tension Better quality sleep Increased immune system Decreased cholesterol Decreased triglycerides Decreased body fat Increased bone density Increased tolerance to heat Increased efficiency of heart Decreased aging effects Increased muscle tone

As we go through the aging process, exercise becomes increasingly important for all physiological systems. It’s not the fountain of youth, but it is the next best thing to it.

Components Of Fitness 1. Cardio-Endurance 2. Muscular Strength 3. Flexibility 4. Agility 5. Power 6. Balance

Theories of Conditioning Frequency (days/week) Intensity (target heart rate) Duration (minutes/session)

Target heart rate Warm-up 10 minutes Exercise 30 minutes Cool-down 10 minutes

Regular rhythmical exercise promotes quality sleep and decreases symptoms of insomnia.

Psychological Effects of Physical Exercise Beta-endorphin rush: the runner’s high, not just for runners.

Pilates: Muscle strength Flexibility Relieve chronic lower back pain

Steps to initiate a fitness program: Start cautiously, and progress moderately Pick an activity you REALLY enjoy Select a time of day to exercise Exercise using the right clothes and equipment Initiate a strong support group to exercise with Set personal fitness goals for yourself Take caution to prevent athletic injuries

Physical exercise allows the body to use stress hormones for their intended purposes, detoxifying the body of stress hormones by utilizing them constructively. To experience benefits of reduced stress, one must participate in an exercise program for a minimum of 6 -8 weeks.

Noncompetitive exercising with a group of people serves as a great motivation to continue.

Individuals who engage in regular physical exercise report higher levels of self-esteem and lower incidences of depression and anxiety.

What type of exercise do you like?

Running

Swimming

Walking

Dance

Others:

Boating:

Exercising/Weight Lifting

Yoga

End.