1. Physical Exercise Chapter 28

2. “A sound mind in a sound body.” —Juvenal

3. Physical Exercise Physical exercise is a form of stress; the enactment of all the physiological systems that the fight-or-flight response triggers for physical survival. Reduces stress and is the manifestation of the stress response.

4. Physical Exercise (continued) Anaerobic (without oxygen) is short, intense, and powerful activity. Aerobic (with oxygen) is moderately intense activity for a prolonged period of time.

5. Physiological Effects of Physical Exercise Decreased resting heart rate Decreased resting blood pressure Decreased muscle tension Better quality sleep Increased resistance to colds and illness Increased tolerance of heat and cold through acclimatization Decreased serum levels of cholesterol and triglycerides Decreased percent of body fat (improved body composition) Increased efficiency of heart muscle Decreased bone demineralization Decreased rate of aging Greater sense of overall well-being

6. Physical Exercise, Stress, and Balance Regulates (balance) the body’s physiological functions (moderation). Homeostasis is regained through “parasympathetic rebound.”

7. Theory of Athletic Conditioning: Intensity Frequency Duration Mode Overload Progression Specificity Diminished returns

8. Types of Exercise (The Components of Fitness) Cardiovascular Muscular Strength Muscular Endurance Flexibility Body Composition Lifestyle Physical Activity

9. Phases of a Workout restwarm-upexercisecool-downrecovery 5 min.. 20 min.. 5 min.. heart rate 160 140 120 100 80 60 training zone

10. Psychological Effects of Physical Exercise Improved self-esteem Improved sense of self-reliance, self-efficacy Improved mental alertness, perception, and information processing Increased perceptions of acceptance by others Decreased feelings of depression and anxiety Decreased overall sense of stress and tension

11. Steps to Initiate a Fitness Training Program Start cautiously, progress moderately Pick an activity that you really enjoy Select a time of day to exercise Exercise using the right clothes and equipment For motivation, work out with friends Set personal fitness goals for yourself Take precautions, avoid injuries

12. Best Application of Physical Exercise Be sure to get an adequate warm-up and cool-down Be sure to exercise at the right intensity, frequency, and duration Never underestimate the benefits of walking Exercise helps to flush out stress hormones Parasympathetic rebound promotes a healthy sense of homeostasis Physical exercise allows for the release of pent up emotions too!