Physiological Arousal Interventions: Exercise

1. Physiological Arousal Interventions: Exercise Chapter 13

2. Chapter Overview • Aerobic and anaerobic exercise • Physical and psychological benefits of exercise • Principles of exercise • Tips for starting an exercise program • Exercise and the elderly

3. Two Basic Types of Exercise • Aerobic • Long duration • Uses large muscle groups • Does not require more oxygen than can be taken in • Examples include jogging, biking, rope jumping • Anaerobic • Short duration • High intensity • Requires more oxygen than can be taken in • Examples include sprinting, weight lifting Both are effective for managing stress and expending stress products

4. Physical Benefits of Exercise • Improves function of the lungs and circulatory system • Provides lungs with greater elasticity to breathe in more air • Delays the onset of degenerative changes of aging • Increases production of RBCs in the bone marrow • Helps maintain normal blood pressure in normotensives and reduces in hypertensives

5. Physical Benefits (cont.) • Results in shorter recovery time from strenuous activity • Strengthens the heart muscle • Results in a lower resting pulse rate • Burns calories, thereby preventing health-related conditions associated with obesity • Accelerates the speed and efficiency of food absorption

6. Physical Benefits (cont.) • Tones muscles to improve strength • Increases endurance • Improves posture • Reduces LDLs and serum cholesterol • Increases HDLs

7. Components of Physical Fitness • Muscular strength • Muscular endurance • Cardiorespiratory endurance • Flexibility • Body composition • Agility

8. Physical Fitness Scorecard

9. Psychological Health Benefitsof Exercise • Having increased self-esteem • Being more positively perceived by others • Feeling more alert and able • Being a better worker • Having decreased feelings of depression and anxiety • Being better able to manage stress

10. 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) • Another reason can be attributed to a parasympathetic rebound

11. Did You Know? • Exercise may make you smarter and increase your memory capacity • Moderate to high-intensity exercise increases cerebral blood flow • Exercise may lead to changes in the brain itself

12. The Healthy Way to Exercise • Take the PAR-Q (questionnaire) • See your physician, if currently not healthy • Understand the principles of exercise • Intensity • Frequency • Duration • Assess fitness (e.g., take the Rockport Fitness Walking Test) • Begin each session slowly and gradually

13. The Healthy Way to Exercise (cont.) • Understand the importance of a warm-up and cool-down routine • Wear clothing appropriate for the environmental conditions • Drink plenty of water before and after exercising • Use proper equipment, and check for safety • Recognize signs of overtraining • Avoid competing if it takes the fun out of exercise

15. Swimming Rope jumping Bicycling Walking Jogging Aerobic dance Low-impact aerobic dance Stretching Weight training Types of Exercises forStress Reduction

16. The elderly experience many of the same benefits of exercise as the younger Exercise can help slow the aging process Exercise can help the elderly maintain independence Exercise also helps maintain wellness and social health when performed with others Exercise and the Elderly

17. Physiological Arousal Interventions: Exercise