Chapter 4: Physical Activity for Life
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Walking and Jogging for Fitness
GALILEO, University System of Georgia GALILEO Open Learning Materials Nursing and Health Sciences Open Textbooks Nursing and Health Sciences Spring 2018 Walking and Jogging for Fitness Scott Flynn Georgia Highlands College, [email protected] Lisa Jellum Georgia Highlands College, [email protected] Jonathan Howard Georgia Highlands College, [email protected] Althea Moser Georgia Highlands College, [email protected] David Mathis Georgia Highlands College, [email protected] See next page for additional authors Follow this and additional works at: https://oer.galileo.usg.edu/health-textbooks Recommended Citation Flynn, Scott; Jellum, Lisa; Howard, Jonathan; Moser, Althea; Mathis, David; Collins, Christin; Henderson, Sharryse; and Watjen, Connie, "Walking and Jogging for Fitness" (2018). Nursing and Health Sciences Open Textbooks. 3. https://oer.galileo.usg.edu/health-textbooks/3 This Open Textbook is brought to you for free and open access by the Nursing and Health Sciences at GALILEO Open Learning Materials. It has been accepted for inclusion in Nursing and Health Sciences Open Textbooks by an authorized administrator of GALILEO Open Learning Materials. For more information, please contact [email protected]. Authors Scott Flynn, Lisa Jellum, Jonathan Howard, Althea Moser, David Mathis, Christin Collins, Sharryse Henderson, and Connie Watjen This open textbook is available at GALILEO Open Learning Materials: https://oer.galileo.usg.edu/health-textbooks/3 Open Textbook Georgia Highlands College UNIVERSITY SYSTEM OF GEORGIA Scott Flynn, Lisa Jellum, Althea Moser, Jonathan Howard, Sharryse Henderson, Christin Collins, Amanda West, and David Mathis Walking and Jogging for Fitness Walking and Jogging for Fitness Scott Flynn, Lisa Jellum, Althea Moser, Jonathan Howard, Sharryse Henderson, Christin Collins, Amanda West, and David Mathis 1. -
Ove for Thought Pre-K & K
ove for thought Pre - K & K Integrated Physical Activities in the Early Learning Environment M ove for Thought Pre-K & K The Move for Thought Pre-K & K (M4T pre-K & K) was developed mainly for children (3-6 years old) in the preschool environment. However, all activities are developmentally appropriate for children in kindergarten classroom. Iowa Team Nutrition and the Iowa Department of Education would like to thank you for using the M4T pre-K & K program. The M4T pre-K & K program can be used to assist in: meeting physical activity needs, improving physical literacy and fundamental gross motor skills, developing the “whole child”, by practicing physical, cognitive, social, and emotional skills. The kit was developed by Spyridoula Vazou, PhD, Department of Kinesiology, Iowa State University. The activities and supporting files were developed by Dr. Vazou and Jacqueline Krogh, M.S., Department of Human Development & Family Studies, Iowa State University. Music was developed by Elizabeth Stegemöller, PhD, Department of Kinesiology, Iowa State University. Songs were adapted from “You and Me makes We” book by Elizabeth Schwartz. This project was funded by a Team Nutrition grant from the United States Department of Agriculture. Electronic copies of the kit and the music can be found at www.educateiowa.gov, under Team Nutrition. Suggested citation: Vazou, S., Krogh, J., & Stegemöller, E. (2015). Move for Thought Pre-K and K: Integrated physical activities in the early learning environment. Des Moines, IA: Iowa Department of Education. Federal Nondiscrimination Rights Statement In accordance with Federal law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color national origin, sex, age, or disability. -
The Role of Aerobic and Anaerobic Training Programs on CD34+ Stem Cells and Chosen Physiological Variables
Journal of Human Kinetics volume 35/2012, 69-79 DOI:10.2478/v10078-012-0080-y 69 Section II- Exercise Physiology & Sports Medicine The Role of Aerobic and Anaerobic Training Programs on CD34+ Stem Cells and Chosen Physiological Variables by Mohammed Nader Shalaby1, Mohammed Saad2, Samy Akar2, Mubarak Abdelreda Ali Reda3, Ahmed Shalgham2 Exercise is one of the most powerful non-pharmacological strategies, which can affect nearly all cells and organs in the body. Changes in the behavior of adult stem cells have been shown to occur in response to exercise. Exercise may act on regenerative potential of tissues by altering the ability to generate new stem cells and differentiated cells that are able to carry out tissue specific functions. The purpose of this study was to reveal the role of aerobic and anaerobic training programs on CD34+ Stem Cells and chosen physiological variables. Twenty healthy male athletes aged 18-24 years were recruited for this study. Healthy low active males and BMI matched participants (n=10) aged 20-22 years were recruited as controls. Aerobic and anaerobic training programs for 12 weeks were conducted. VO2max pulse observation was carried out using the Astrand Rhyming protocol. RBCs, WBCs, HB and hematocrit were estimated using a coulter counter, lactate by the Accusport apparatus, CD34+ stem cells by flow cytometry. VO2max was increased significantly in case of the aerobic training program compared to anaerobic one (62±2.2 ml/kg/min vs. 54±2.1 ml/kg/min). Haemotological values increased significantly in the anaerobic program when compared to the aerobic one, RBCs (5.3±0.3 and 4.9±0.2 mln/ul), WBCs (6.6±0.5 and 6.1±0.4 thous/ul), HB (15.4±0.4 and 14.2±0.5 g/de), Hematocrit (4.6±1.2 and 4.4±1.1 %), CD34+ stem cells count increased significantly in case of the anaerobic program compared to the aerobic (251.6±21.64 and 130±14.61) and sedentary one (172±24.10). -
Resistance/Strength Training
RESISTANCE/STRENGTH TRAINING WHY SHOULD I STRENGTH TRAIN? This handout is for Resistance or strength training (ST) causes the body’s muscles to work or healthy individuals hold against an applied force or weight. beginning a resistance training program. If In addition, ST can: you are a man over • Improve your ability to perform everyday tasks the age of 40, a • Increase bone density woman over 50, or • Help prevent low-back pain have a health problem, Increase your metabolism consult with your • doctor before starting • Increase your stamina and energy level an exercise program. • Improve joint stability HOW DO I GET STARTED? First Timers You may wish to consult with a degreed health and fitness specialist, such as an MHealthy Health and Fitness Specialist, to learn safe and effective techniques before beginning a strength training program. WARM-UP (3-5 MINUTES) A warm-up prepares your body for exercise. It slowly raises your heart rate and increases blood flow to the working muscles. This improves muscle function and lowers your risk of injury. How do I warm-up? Choose an aerobic activity (for example: walking) at an easy pace for 3-5 minutes. TYPES OF EQUIPMENT Weight machines, free weights, resistance bands, and stability balls are all types of equipment that provide resistance to help increase strength. Choose equipment that is going to be the most convenient and enjoyable for you. ORDER AND PROGRESSION OF EXERCISES Work the largest muscle groups first then proceed to the smaller groups (see below). Make sure to include all major muscle groups to avoid strength imbalances. -
FITT Principle for Cardiovascular Fitness Cardiovascular Fitness Relates to the Body’S Ability to Generate Energy and Deliver Oxygen to Working Muscles
Cardiovascular Fitness—Activity 1 Name ________________________________________________ Date _________________ Class Period ___________ FITT Principle for Cardiovascular Fitness Cardiovascular fitness relates to the body’s ability to generate energy and deliver oxygen to working muscles. It is considered the most important component of physical fitness and is one of the best indicators of overall health. Aerobic exercises are best for developing cardiovascular fitness. Aerobic means “with oxygen” and includes continuous activities that use oxygen. Walking, biking, jogging, skating, or rowing are just a few examples of aerobic activities. Aerobic activities strengthen the heart and lungs, and make your working muscles more efficient at using oxygen. They also increase stroke volume (amount of blood pumped per heartbeat) and lower your resting heart rate to an average of 72 BPM (beats per minute). A resting heart rate varies. However, the lower your resting heart rate, the more efficient your heart is working. One long-term result of regular aerobic activity is cardiovascular endurance, sometimes called cardio-respiratory endurance. This is the ability of the body to work continuously for extended periods of time. Those who have a high level of cardiovascular fitness have lowered risks of adult lifestyle diseases, such as cardiovascular disease, type 2 diabetes, and obesity. Cardiovascular endurance increases your chances for living a longer and healthier life. It is important to know your FITT Principles so that you gain health benefits for your heart. Figure 3.1 illustrates the different FITT Principles. Figure 3.1 FITT Principle Table Beginner 3–5 days per week F Frequency of exercise How Often Moderate to High 5–7 days per week Beginner Less than 145 BPM I Intensity of exercise How Hard Moderate to High 145–186 BPM Beginner 20–30 minutes Copyright © by The McGraw-Hill Companies, Inc. -
Ep #26: the Self Coaching Model Full Episode Transcript Brooke Castillo
Ep #26: The Self Coaching Model Full Episode Transcript With Your Host Brooke Castillo The Life Coach School Podcast with Brooke Castillo Welcome to The Life Coach School podcast, where it’s all about real clients, real problems, and real coaching. Now, your host, master coach instructor Brooke Castillo. Hey, everybody. What’s up? Welcome to the podcast. I’m stoked to be here today. I’m going to be talking to you guys about the model, self-coaching, the self-coaching model. I’m just really excited. I obviously have talked about the model all throughout all of the podcasts up to this point, but I wanted to do just one all- encompassing call about the model. Before I get started with that, before I do the overview and give you a taste of it, I want to make sure that you know that you can go to TheLifeCoachSchool.com/26 and download a visual of the model, so you can look at it as you’re going through this session. If you’re on your iPhone, like I usually am, you can just look at the artwork for this session. It has the model right there on there, on the artwork, so you can have a look. I think it really helps to see it visually. Before I get started, though, I want to address an email I got from Kara. I’m going to read you her email, and then I’m going to address it, because I think it goes along with what we’re going to be talking about in the model. -
Verizon up to Speed Live June 7, 2021 CART/CAPTIONING
Verizon Up to Speed Live June 7, 2021 CART/CAPTIONING PROVIDED BY: ALTERNATIVE COMMUNICATION SERVICES, LLC WWW.CAPTIONFAMILY.COM >> ANDY: HEY FRIENDS, HOPE YOU HAD A GREAT WEEKEND. HOPE YOU’RE FEELING GOOD - AND SPECIFICALLY - HOPE. YOU’RE FEELING GOOD ABOUT YOUR 5G KNOWLEDGE. THAT’S BECAUSE WE’VE GOT A FUN LIVE QUIZ ALL ABOUT 5G WITH PRIZES COMING UP IN JUST A FEW MINUTES. THE TOP FIVE FINISHERS TODAY ARE GETTING $50 VERIZON GIFTCARDS TO THE VERIZON BRAND STORE. I'D LIKE TO THINK WE'LL ALL BE WINNERS AFTER THIS QUIZ. WITH MORE KNOWLEDGE ABOUT 5G. THAT'S SO IMPORTANT IN CREATING THE FOUNDATIONS FOR OUR COLLECTIVE SUCCESS. AS WE WAIT FOR OUR CONTESTANTS TO ENTER SLIDO, OUR BIG PROMOTION LAST WEEK, THAT EVERYONE'S BEEN TALKING ABOUT. THE BIGGEST UPGRADE EVER, NEW AND EXISTING CUSTOMERS CAN UPGRADE TO A 5G PHONE ON US. WE'LL EVEN HELP COVER THE COST TO SWITCH WITH SELECT TRADE-IN AND UNLIMITED PLANS I WAS TOLD BY THE HIPPEST MEMBERS OF OUR TEAM THAT SOME WOULD DESCRIBE THIS UPGRADE AS A GLOW UP. I'LL BE HONEST, I WASN'T QUITE SURE WHAT THAT MEANT. LUCKY FOR ME, SINGER/SONG WRITER MEGHAN TRAINOR AGREED TO STOP BY AND HELP WITH MY GLOW-UP GAME. WE MADE A LITTLE GAME OUT OF IT. AFTER WE HEAR FROM MEGHAN, I'LL TELL YOU ANOTHER WAY TO WIN FANTASTIC GLOW-UP RELATED PRIZES. WITHOUT FURTHER ADIEU, HERE'S OUR CONVERSATION WITH MISS I'D WANT TO BE ME TOO, MEGHAN TRAINOR. >> OKAY, IT'S NOT EVERY DAY YOU HAVE A GRAMMY AWARD WINNING ARTIST ON UP TO SPEED, I WANT TO WELCOME MISS MEGHAN TRAINOR TO THE SHOW. -
Fabric Mulch for Tree and Shrub Plantings, Kansas State University, August 2004
KANSAS Fabric Mulch for Tree FOREST SER VICE and Shrub Plantings KANSAS STATE UNIVERSITY What is Fabric Mulch? though most last well beyond the caution in riparian areas that flood Fabric mulch (often referred to time necessary to establish tree and periodically. Flooding can lower as Weed Barrier, one of many brand shrub plantings. Excessive durabil- the effectiveness of the mulch by names) is used to reduce vegetative ity results from inordinate specifi- dislocation and soil deposition. competition in newly planted trees cations and from shade created by Fabric mulch inhibits root sprouting and shrubs. This is accomplished by trees and shrubs that prevents dete- of shrubs. Root sprouting increases applying fabric over the top of trees rioration. New products are being stem density, providing valuable and shrubs after planting, cutting a tested to address this issue. wildlife habitat. hole in the fabric, and pulling the trees and shrubs through the hole. It When Should Fabric Fabric Mulch is made of a black, woven, perme- Mulch be Used? Specifications able, polypropylene geotextile that Fabric mulch is appropriate to Fabric mulch is available in can withstand the trampling of deer help establish windbreaks, shel- a variety of sizes and specifica- and deterioration from sunlight. terbelts, living snowfences, and tions. It can be purchased in rolls Fabric mulches conserve soil mois- other small tree and shrub plant- that can be applied by machine, or ture by reducing evaporation. Fabric ings. Fabric should be used with in squares that can be applied by mulches eventually biodegrade, hand. Rolls may contain from 300 to 750 feet of fabric and range from 4 to 10 feet wide. -
Swimming Health
Swimming can offer anyone of any age a huge range of benefits. Feel stronger, healthier and happier. Swimming for fitness and health INSIDE Swimming offers 8 BENEFITS something OF AQUATIC FITNESS no other aerobic exercise does. DR. RICK MCAVOY PT, DPT, CSCS Ever see a flabby dolphin 14 or a weak-looking competitive swimmer? We didn’t think so. POUNDS That’s because swimming is a Water’s buoyancy virtually great way to increase muscular eliminates the effects of gravity strength and muscle tone – – supporting 90 percent of especially compared to several the body’s weight for reduced other aerobic exercises. impact and greater flexibility. Take running, for example. For example, a 140 lb person When a jogger takes a few laps weighs only 14 lbs in the water. around the track, that jogger Water acts as a cushion for the is only moving his or her body body’s weight-bearing joints, through air. A swimmer, on 30 minutes reducing stress on muscles, the other hand, is propelling The American Heart Association reports tendons and ligaments. As a himself through water – a that just 30 minutes of exercise per result, aquatic workouts are low substance about twelve times day, such as swimming, can reduce impact and can greatly reduce as dense as air. That means coronary heart disease in women by 30 the injury and strain common to 1 that every kick and every arm to 40 percent. most land-based exercises.1 stroke becomes a resistance exercise – and it’s well known that resistance exercises are Unlike exercise the best way to build muscle machines in a tone and strength. -
PED 903 Course Title: Walking for Fitness
Center for Professional Development 1717 S. Chestnut Ave. Fresno, CA 93702-4709 (800) 372-5505 http://ce.fresno.edu Independent Study Course Syllabus Course Number: PED 903 Course Title: Walking for Fitness Online X Distance Learning Instructor: Carla Shearer Units: 3 Phone number: 719-481-9237 (Cell) Grade Level: K-12 Email: [email protected] Course Description: Walking for Fitness is designed to stress the importance of cardiovascular, muscular, and mental fitness development for maintaining a healthy lifestyle. The course will help teachers and administrators acquire the knowledge, skills, and attitudes necessary for physical fitness through participation in a carefully monitored walking program. A variety of instructional information and teaching strategies adaptable for classroom use is also provided. Course assignments encourage participants to integrate specific national standards for physical education. Objectives for each lesson are modeled around standards-based learning as identified the Society of Health and Physical Educators (SHAPE). Evidence of learning is tied directly to stated objectives and is assessed via personal logs of scheduled fitness walks, fulfilled “fitness walking contracts,” student-taught lessons, a personal dietary journal, and a written fitness evaluation. Course Dates: Self-paced; students may enroll at any time and take up to one year to complete assignments. You have up to one year from the date of registration, and no less than three weeks (one week per credit), to complete the course. Course -
Are Prescription Stimulants “Smart Pills”?
University of Pennsylvania ScholarlyCommons Neuroethics Publications Center for Neuroscience & Society 9-2011 Are Prescription Stimulants “Smart Pills”? M. Elizabeth Smith University of Pennsylvania Martha J. Farah University of Pennsylvania, [email protected] Follow this and additional works at: https://repository.upenn.edu/neuroethics_pubs Part of the Bioethics and Medical Ethics Commons, Neuroscience and Neurobiology Commons, Neurosciences Commons, and the Pharmacy and Pharmaceutical Sciences Commons Recommended Citation Smith, M., & Farah, M. J. (2011). Are Prescription Stimulants “Smart Pills”?. Psychological Bullentin, 137 (5), 717-741. http://dx.doi.org/10.1037/a0023825 This paper is posted at ScholarlyCommons. https://repository.upenn.edu/neuroethics_pubs/96 For more information, please contact [email protected]. Are Prescription Stimulants “Smart Pills”? Abstract Use of prescription stimulants by normal healthy individuals to enhance cognition is said to be on the rise. Who is using these medications for cognitive enhancement, and how prevalent is this practice? Do prescription stimulants in fact enhance cognition for normal healthy people? We review the epidemiological and cognitive neuroscience literatures in search of answers to these questions. Epidemiological issues addressed include the prevalence of nonmedical stimulant use, user demographics, methods by which users obtain prescription stimulants, and motivations for use. Cognitive neuroscience issues addressed include the effects of prescription stimulants on learning and executive function, as well as the task and individual variables associated with these effects. Little is known about the prevalence of prescription stimulant use for cognitive enhancement outside of student populations. Among college students, estimates of use vary widely but, taken together, suggest that the practice is commonplace. -
Ultimate Muscle Building Systems Training Manual5000
ULTIMATE MUSCLE BUILDING SYSTEMS TRAINING MANUAL5000 your road to muscle building success starts here... ULTIMATE MUSCLE BUILDING SYSTEMS TRAINING MANUAL All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise Copyright © 1993, 1998, 2010, 2014 Ripfast® Corporation. All rights reserved. The material in this publication is copyrighted and reproduction in whole or in part in any manner or form is strictly prohibited. RIPFAST MISSION STATEMENT For Ripfast to be the sports nutrition company of choice for body builders, athletes and fitness enthusiasts across the globe, whilst vigorously maintaining our quality, honesty and integrity. To develop and market safe, effective, strong supplements, with the highest quality ingredients in the world. To surpass our customers’ highest expectations from our supplements and training systems. To earn the trust and loyalty of our customers and staff. Treating them as the most important people in the world. Committing ourselves to helping them achieve their fitness goals. To continually innovate. Nutritional science is constantly evolving, to be constantly developing cutting edge formulas that deliver performance benefits never before seen in nutritional supplements. For our research and development staff to only formulate products that deliver results. We refuse to mislead our customers. If there is not substantial research to support the effectiveness of a product, you won’t see it in the Ripfast line. www.ripfast.com WARNING: YOU HOLD IN YOUR HANDS THE MOST POWERFUL MUSCLE BUILDING SYSTEM IN THE WORLD. IN TWO HOURS, AFTER TAKING IN THE FOLLOWING PRECIOUS INFORMATION ALONG WITH THE STATE OF THE ART SCIENTIFICALLY ENGINEERED TRAINING PROGRAM, YOU’LL BE READY TO CHANGE YOUR BODY.