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

2. Chapter 28 Physical Activity and Exercise

3. A sound mind in a sound body. -Juvenal

4. How is physical exercise both stress inducing and stress relieving?

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

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

7. 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

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

9. 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

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

11. 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.

12. 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

13. 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.

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

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

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

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

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

19. Pilates: Muscle strength Flexibility Relieve chronic lower back pain

20. 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

21. 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.

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

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

24. What type of exercise do you like?

25. Running

26. Swimming

27. Walking

28. Dance

29. Others:

30. Boating:

31. Exercising/Weight Lifting

32. Yoga

33. End.