1. BEHOLD EXERCISE AND ALL ITS GLORY: KNOWLEDGE IS POWER. POWER INFLUENCES ONES LIFE. LIFE IS THE EXPORATION OF NEW KNOWLEDGE. Presented by: Professor Steven P. Dion, Salem State College * Sport, Fitness & Leisure Studies Department

2. Dion - Exercise and All It's Glory2 Focusing on the Dimensions of Health & Wellness The key concept is having BALANCE in your life – No one area is more important than another. The key concept is having BALANCE in your life – No one area is more important than another. The outcome or pursuit of BALANCE leads to a stronger: The outcome or pursuit of BALANCE leads to a stronger: –Spirit, Mind and Body –

3. Dion - Exercise and All It's Glory3 The top 3 killers should not be a surprise. We’ve known this info for several decades. The benefit of us dying from these 3 ailments – is we can effect them through behavior change.

4. Dion - Exercise and All It's Glory4 Enabling Factors of the Causes of Death LIFESTYLE!!! - As if you didn’t know. LIFESTYLE!!! - As if you didn’t know. How do you choose to live your life? How do you choose to live your life? –Dietary Habits (the new food pyramid) –Exercise Habits (today’s focus) –Stress Management Practices –Spirituality –Communication Tactics –Education –Etc – the list goes on and on…

5. Dion - Exercise and All It's Glory5 Developing an Exercise Program Pre-Exercise considerations Pre-Exercise considerations –Doctors clearance –Baseline and Goal establishment Exercise program considerations Exercise program considerations –F.I.T.T. principle Post-Exercise considerations Post-Exercise considerations –Addressing adversities –Reward system

6. Dion - Exercise and All It's Glory6 Pre-Exercise Considerations Doctors Clearance Doctors Clearance –Any health issues? Establishing a baseline Establishing a baseline –Current level of fitness & ability. Goal development Goal development –What/When/How and Why?

7. Dion - Exercise and All It's Glory7 Exercise Program Considerations Frequency Frequency –How many times per week? Intensity Intensity –How hard will you work? Time Time –How long will you workout? Type Type –What will you do?

8. Dion - Exercise and All It's Glory8 Measuring Intensity Maximum Heart Rate Maximum Heart Rate MHR = 220 – age Target Heart Rate Target Heart Rate MHR x % rate (60-85%) Low intensity - 40-50 Moderate intensity 50-60 High intensity – above 60 Rate of Perceived Exertion 6-20 rating scale – correlated to your heart rate.

9. Dion - Exercise and All It's Glory9 Components of a Workout Warm-up Warm-up –Prepare yourself physically and mentally Exercise bout Exercise bout –Participating in the mode of choice. Cool down Cool down –Bringing body back to homeostasis.

10. Dion - Exercise and All It's Glory10 Post-Exercise Considerations Foresee problems –Pitfalls will occur, so plan for them. –Be flexible Reward yourself –If you accomplish your goal – do something nice for yourself.

11. Dion - Exercise and All It's Glory11 Special Considerations How much aerobic exercise is required to decrease the risk for cardiovascular disease? How much aerobic exercise is required to decrease the risk for cardiovascular disease? Does exercise offset the detrimental effects of cigarette smoking? Does exercise offset the detrimental effects of cigarette smoking? How long should I wait after a meal before I exercise? How long should I wait after a meal before I exercise? What’s the best way to replace lost liquids after exercise? What’s the best way to replace lost liquids after exercise? Can I exercise when I am sick / cold/ flu? Can I exercise when I am sick / cold/ flu? What time of day is best to exercise? What time of day is best to exercise?

12. Any Questions or Comments Thank You For Your Time and a Good Meal. Spdion@yahoo.com