The Natural Stress Reducer

Chapter 12
Two Basic Types of Exercise
1. Aerobic
• Long duration
• Uses large muscle groups
• Does not require more oxygen than can be taken in
• Examples include jogging, biking, rope jumping
2. 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
Physical Fitness Components
Muscular strength- maximum force
Muscular endurance- continuous muscular work
Cardio respiratory endurance- ability to supply body
with oxygenated blood.
Flexibility- joints through range of motion
Body composition- lean mass to body fat
Agility – quickness, speed, and balance.
Physical Benefits of Exercise
1. Improves function of the lungs and circulatory
system
2. Provides lungs with greater elasticity to breathe in
more air
3. Delays the onset of degenerative changes of aging
4. Increases production of RBCs in the bone marrow
5. Helps maintain normal blood pressure in
normotensives and reduces in hypertensives
Physical Benefits (cont.)
6. Results in shorter recovery time from
strenuous activity
7. Strengthens the heart muscle
8. Results in a lower resting pulse rate
9. Burns calories, thereby preventing health-
related conditions associated with obesity
10. Accelerates the speed and efficiency of
food absorption
Physical Benefits (cont.)
11. Tones muscles to improve strength
12. Increases endurance
13. Improves posture
14. Reduces LDLs and serum cholesterol
15. Increases HDLs
 Psychological Health Benefits
of Exercise
1. Having increased self-esteem
2. Being more positively perceived by others
3. Feeling more alert and able
4. Being a better worker
5. Having decreased feelings of depression
and anxiety
6. Being better able to manage stress
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)

EXERCISE CAN BE FUN!!!!

The Healthy Way to Exercise
1. Take the PAR-Q (questionnaire)
2. See your physician, if currently not healthy
3. Understand the principles of exercise
• Intensity
• Frequency
• Duration
4. Assess fitness (e.g., take the Rockport Fitness
Walking Test)
5. Begin each session slowly and gradually
For Maximum Benefit:
1. Intensity – Target Heart Rate
_____ 220 – age = maximum heart rate
Beginners – work out at 60% of maximum
Advanced in good shape – work out at 80% of
maximum

Can you carry on a conversation while exercising….

For Maximum Benefit:
2. Frequency
At least every 48 hours (3-5 days a week)

3. Duration
20 – 30 minutes minimum
(depends upon level and intensity)
Types of Training
START ANY NEW PROGRAM SLOWLY!!!!

Interval training- changing intensity for short time

Continuous training-steady 60-80% for duration
Circuit training- aerobic and weight training

Competition vs. enjoyment

Opportunities at SFCC
Wellness Program
P.E. classes
Fitness Center
Weight Room
Walking and jogging paths