Physical Exercise

Chapter 28

“A sound mind in a sound body.”

—Juvenal

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.

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.

Physiological Effects ofPhysical 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

Physical Exercise, Stress, and Balance

• Regulates (balance) the body’s physiological functions (moderation).

• Homeostasis is regained through “parasympathetic rebound.”

Theory of Athletic Conditioning:

•Intensity•Frequency•Duration•Mode•Overload•Progression•Specificity•Diminished returns

Types of Exercise(The Components of Fitness)

• Cardiovascular• Muscular Strength• Muscular Endurance• Flexibility• Body Composition• Lifestyle Physical Activity

Phases of a Workout

rest warm-up exercise cool-down recovery

5min..

20min..

5min..

hear

t rat

e

160

140

120

100

80

60

training zone

Psychological Effects ofPhysical 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

Steps to Initiate aFitness 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

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!