© 2011 McGraw-Hill Higher Education. All rights reserved. Physiological Arousal Interventions Chapter 12

Chapter Overview Aerobic and anaerobic exercise Aerobic and anaerobic exercise Physical and psychological benefits of exercise Physical and psychological benefits of exercise The healthy way to exercise The healthy way to exercise Principles of exercise Principles of exercise A plan for starting an exercise program A plan for starting an exercise program Exercise and the elderly Exercise and the elderly © 2011 McGraw-Hill Higher Education. All rights reserved.

Two Basic Types of Exercise 1.Aerobic Long durationLong duration Uses large muscle groupsUses large muscle groups Does not require more oxygen than can be taken inDoes not require more oxygen than can be taken in Examples include jogging, biking, rope jumpingExamples include jogging, biking, rope jumping 2.Anaerobic Short durationShort duration High intensityHigh intensity Requires more oxygen than can be taken inRequires more oxygen than can be taken in Examples include sprinting, weight liftingExamples include sprinting, weight lifting Both are effective for managing stress and expending stress products © 2011 McGraw-Hill Higher Education. All rights reserved.

Physical Benefits of Exercise 1.Improves function of the lungs and circulatory system 2.Provides lungs with greater elasticity to breathe in more air 3.Delays the degenerative changes of aging 4.Increases production of RBCs in the bone marrow 5.Helps maintain normal blood pressure in normotensives and reduces in hypertensives © 2011 McGraw-Hill Higher Education. All rights reserved.

Physical Benefits (cont.) 6.Results in shorter recovery time from strenuous activity 7.Strengthens the heart muscle 8.Results in a lower resting pulse rate 9.Burns calories, thereby preventing health-related conditions associated with obesity 10.Accelerates the speed and efficiency of food absorption © 2011 McGraw-Hill Higher Education. All rights reserved.

Physical Benefits (cont.) 11. Tones muscles to improve strength 12. Increases endurance 13. Improves posture 14. Reduces LDLs and serum cholesterol 15. Increases HDLs © 2011 McGraw-Hill Higher Education. All rights reserved.

Components of Physical Fitness 1.Muscular strength 2.Muscular endurance 3.Cardiorespiratory endurance 4.Flexibility 5.Body composition 6.Agility © 2011 McGraw-Hill Higher Education. All rights reserved.

Physical Fitness Scorecard (Figure 2.1) © 2011 McGraw-Hill Higher Education. All rights reserved.

Psychological Health Benefits of Exercise 1.Having greater self-esteem 2.Being more positively perceived by others 3.Feeling more alert and able 4.Being a better worker 5.Having reduced feelings of depression and anxiety 6.Being better able to manage stress © 2011 McGraw-Hill Higher Education. All rights reserved.

Psychological Health Benefits of Exercise (cont.) One reason for the psychological benefits of exercise is the release of endorphins and dopamine (brain neurotransmitters that reduce pain and give feelings of well- being) One reason for the psychological benefits of exercise is the release of endorphins and dopamine (brain neurotransmitters that reduce pain and give feelings of well- being) Another reason can be attributed to a parasympathetic rebound Another reason can be attributed to a parasympathetic rebound © 2011 McGraw-Hill Higher Education. All rights reserved.

Did You Know? Exercise may make you smarter and increase your memory capacity Exercise may make you smarter and increase your memory capacity Moderate to high-intensity exercise increases cerebral blood flow Moderate to high-intensity exercise increases cerebral blood flow Exercise may lead to changes in the brain itself Exercise may lead to changes in the brain itself © 2011 McGraw-Hill Higher Education. All rights reserved.

The Healthy Way to Exercise 1.Take the PAR-Q (questionnaire) 2.See your physician, if currently not healthy 3.Understand the principles of exercise IntensityIntensity FrequencyFrequency DurationDuration 4.Assess fitness (e.g., take the Rockport Fitness Walking Test) 5.Begin each session slowly and gradually © 2011 McGraw-Hill Higher Education. All rights reserved.

The Healthy Way to Exercise (cont.) 6.Understand the importance of a warm-up and cool-down routine 7.Wear clothing appropriate for the environmental conditions 8.Drink plenty of water before and after exercising 9.Use proper equipment, and check for safety 10.Recognize signs of overtraining 11.Avoid competing if it takes the fun out of exercise © 2011 McGraw-Hill Higher Education. All rights reserved.

Figure 12.3 © 2011 McGraw-Hill Higher Education. All rights reserved.

Swimming Swimming Rope jumping Rope jumping Bicycling Bicycling Walking Walking Jogging Jogging Aerobic dance Aerobic dance Low-impact aerobic dance Low-impact aerobic dance Stretching Stretching Weight training Weight training Types of Exercises for Stress Reduction © 2011 McGraw-Hill Higher Education. All rights reserved.

Exercise and the Elderly The elderly experience many of the same benefits of exercise as the younger The elderly experience many of the same benefits of exercise as the younger Exercise can help slow the aging process Exercise can help slow the aging process Exercise can help the elderly maintain independence Exercise can help the elderly maintain independence Exercise also helps maintain wellness and social health when performed with others Exercise also helps maintain wellness and social health when performed with others © 2011 McGraw-Hill Higher Education. All rights reserved.

Physiological Arousal Interventions © 2011 McGraw-Hill Higher Education. All rights reserved. Chapter 12