Module 2 - Exercise

Mike has started taking a yoga class. In what ways could this help improve his physical fitness? Choose all that apply.

1. It could strengthen his bones. 2. It could strengthen his muscles. 3. It could improve his flexibility. Yoga puts stress on your muscles and bones, which prompts them to become stronger in response to the demand. It also improves flexibility, as it includes different stretching-exercises.

Your heart and lungs are the main organs of interest related to which type of activity?

aerobic "Aerobic exercise provides conditioning to your body, especially to your heart, lungs, and blood vessels."

Which of the following are the best examples of aerobic exercise? (Select all that apply.)

1. jumping rope 2. dancing 3. cycling 4. running

The warm-up phase of a workout ________. Choose all that apply.

1. may include a light jog 2. helps prevent injuries 3. prepares the muscles you are about to use most "Warming up helps increase blood flow to the muscles and get them ready to perform a greater task; this helps improve performance and decrease injury. Warm-ups typically include a lighter intensity version of movements or activities you are going to do."

An example of bone-strengthening exercise is ________. Choose all that apply.

1. yoga 2. basketball 3. gymnastics 4. weight lifting 5. weight lifting and gymnastics "All of these activities put impact, force, or weight on your bones, which causes them to become stronger in response."

Amount and Type for Children and Adolescents

60 minutes a day of aerobic physical activity, at an intensity of at least moderate, is the minimum recommendation; however, three times a week, these 60 minutes should also include: - muscle-strengthening activity - bone-strengthening activity - vigorous-intensity activity.

Aerobic exercise

Aerobic exercise uses the large muscles of the body (i.e., legs, back, and glutes) repeatedly for a longer period of time. Aerobic exercise is more sustainable, meaning you can do it for a long period of time. Power sprints are not considered aerobic, but jogging is. A general rule of thumb is that you should be able to have a conversation with somebody while doing aerobic exercise (this is a rough estimator because factors such as previous inactivity and fitness level may make speaking difficult during exercise that is still considered aerobic). Examples of aerobic exercise include but are not limited to: - dancing - running - swimming - skiing - cycling - using the stair climber - using elliptical machines - jumping rope - kayaking Because aerobic exercise lasts for longer periods of time, your heart, lungs, and blood vessels benefit greatly.

Women and Bulking

Although you will develop more muscle mass and muscle strength when participating in this type of activity, you won't typically bulk up the same way men do. The hormone testosterone is high in men and relatively low in women; this hormone increases muscle mass—making it much easier for men to build muscle than it is for women. Women don't naturally bulk up like men do.

Muscle-strengthening

Another important type of exercise is muscle-strengthening exercise, which works all the muscle groups throughout your body. According to the CDC (Centers for Disease Control and Prevention), muscle-strengthening activity is a physical activity which "increases skeletal muscle strength, power, endurance, and mass." This includes "strength training, resistance training, or muscular strength and endurance exercises." In short, muscle strength is the body's ability to lift or resist weight, which in turn causes the muscles involved in the activity to become stronger in response to the greater demand. Activities which achieve this may include: - running hills - climbing stairs - lifting weight - using exercise resistance bands - doing yoga - doing push-ups - doing power sprints - rock climbing - doing sit-ups - gymnastics These types of activities are beneficial because they push your muscles to the point of fatigue.

Exercise in Daily Tasks

It is also important to remember that there are more ways to be active than simply going on a run or going to the gym; you can increase your daily movement by incorporating small exercises into everyday tasks. The following list offers just a few of the many possible ways to become more active: - Go dancing with your friends. - Roller-skate. - Babysit your neighbor's kids, and run around with them outside. - Go swimming. - Take a hike or a nature walk. - Choose a parking spot farther from the building. - Take the stairs instead of the elevator. - Explore downtown on foot. - Take a Zumba or yoga class at your local fitness center. - Get a group of friends together to play sports on Saturday -morning. - Mow the lawn, scrub the blinds, or find other tiring housework to do. - Do lunges while you brush your teeth. - Do calf-raises while washing the dishes. - Offer to walk your neighbor's dog. - Wash your car by hand.

Benefits of Muscle-Strengthening Exercises

Muscle strengthening exercises can also help you lose weight. At rest, sustaining muscle tissue requires more energy (calories) than fat tissue does, meaning having more muscle burns more calories for fuel. That is, as you gain more muscle mass, you burn more calories, even when you're just sitting on the couch. Similarly, when you participate in an activity that stresses your muscles, the small fibers that make up that tissue tear. After your workout, your body requires a lot of energy to repair those torn muscles, meaning your body is using calories you eat or have stored to build your muscle back up long after the exercise is complete. Additionally, you can experience the benefits of aerobic exercise (e.g., weight loss) by decreasing the rest time between your movements while completing muscle-strengthening workouts like squats or bench presses.

Unstructured play and Benefits

Of course, you don't have to do anything specific to achieve physical benefits, but you do have to do something. Many times, that something doesn't have to feel like a workout; it can feel like playtime. This activity could be considered a form of exercise. Aerobic Benefits Depending on the activity, you may see aerobic benefits from unstructured play. Playing tag, playing keep-away, or going snow sledding* can increase your heart and breathing rates. *Sledding itself is not aerobic, but once you've hiked up the hill multiple times in the snow, you may see some aerobic benefits. Muscle-Strengthening Benefits Great non-structured muscle-strengthening activities include surfing, skating, waterskiing, or landscaping. Bone-Strengthening Benefits Most activities that strengthen your muscles will also strengthen your bones, but look for activities that have some impact.

Andrea hasn't exercised in a long time, but wants to begin again. Which of the following is an important guideline she should follow as she starts exercising?

She should take it slow at the beginning to avoid injury.

Soccer and Benefits

Soccer is a social, aerobic sport that requires a lot of endurance and frequent bursts of speed and power. Soccer is a contact sport you can play throughout your life. Aerobic Benefits If you play soccer, you already know that it causes your heart and breathing rate to increase. At any intensity, you'll feel like you are getting a workout. Muscle-Strengthening Benefits Like basketball, the speed and power elements of soccer cause you to use your large muscle groups in ways that fatigue them, so it's a great muscle-strengthening activity in multiple ways. Bone-Strengthening Benefits Like the impact in basketball, the impact involved in soccer causes the body to increase bone strength to prepare for the heightened demand.

Dance and Benefits

Dancing can be a great way to socialize, but it can also be great exercise. Whether you prefer ballet, ballroom, or break dancing, dance can be a great way to receive all three benefits below. Obviously the level of dance you do will determine whether you achieve these benefits. The best part is that you can dance all your life. Aerobic Benefits Depending on the intensity, dance can be one of the best aerobic exercises. It fatigues the large muscle groups and causes your breathing and heart rate to increase. Muscle-Strengthening Benefits Much of dance requires strength, flexibility, and control, similar to yoga, while adding jumps and turns that tax the large muscle groups. Most people think of dance as a graceful activity, but you should not ignore its strength benefits. Bone-Strengthening Benefits Obviously your intensity level will determine what benefits you get from dancing, but the impact and strain on your skeletal structure will likely help you achieve better bone strength.

Why does exercise make you feel good?

Exercise releases a chemical in your body called endorphins, which have an effect on your mood; they act as a natural painkiller and help increase your sense of well-being.

Fatigue in Muscles

Fatigue means it is difficult to complete one more movement (a bicep curl, step, sit-up, etc.) without help. When your fatigued muscle struggles to complete the movement, your muscle fibers tear. As they do so, the fibers begin to repair and rebuild themselves, developing a greater capacity for muscle-strengthening activities in the future. This greater capacity enables the muscle to produce more power and endure longer.

Flexibility and Exercise

In the past, health recommendations included flexibility training as a main category of exercise. Flexibility is no longer one of the main categories of physical exercise, but flexibility is still important. The only difference is the categorization. Yoga is a good example of a flexibility exercise, and it is now classified within the muscle-strengthening and bone-strengthening groups. The benefits of flexibility are: - increased range of motion - decreased potential for injury. Both of these factors can increase your quality of life, because you will be able to do more of the things you like to do.

Strength-training And Benefits

Strength training includes any activity that requires you to lift heavy things. Whether you lift weights, throw the shot put, or even carry a child up a hill, when you use your muscles to work against gravity you are participating in strength training. You can participate in strength-training activities as long as you live, so strength training is a great activity for your lifetime health plans. Aerobic Benefits Strength training is not typically considered an aerobic activity, but you may achieve some aerobic benefits if you program your routine correctly. Muscle-Strengthening Benefits As you might imagine, the primary benefit of strength training is strength. Your muscles will become stronger over time as you participate in such training. Bone-Strengthening Benefits As your muscles become stronger, they pull on the bones more strenuously, forcing your body to strengthen your bones to keep up.

Which exercises would you recommend to a friend who wants to improve his cardiovascular health?

aerobic "Aerobic exercise works the bigger muscles of the body continually, which increases your body's oxygen demand. You breathe more heavily in order to get more oxygen into your lungs, and your heart beats faster and harder in order to circulate the blood."

Running, bicycling, and walking at a brisk pace are best examples of which of the following?

aerobic exercise "These exercises require the use of large muscles, and they condition the heart and lungs."

Which of the following is a possible negative consequence of using anabolic steroids?

changes in secondary sex characteristics "Anabolic steroids mimic the effect of testosterone, a hormone governing things like secondary sex characteristics. When this substance is misused, it can result in the development of masculine traits in females and feminine traits in males."

Elizabeth loved to run, but she broke her leg and hasn't been able to exercise for several months. Which of the following does she need to do first in order to begin running again?

consult with a doctor to receive permission to begin physical activity "If you are recovering from an injury or illness, especially something as severe as a broken leg, it is critical that your healthcare provider clears you to exercise before you start any new activity regimen."

Which type of stretching helps warm up the muscles that you will be using during your exercise?

dynamic "Dynamic stretches are accomplished through movement, typically movement similar to that of the activity for which you are warming up, but at a lower intensity."

In response to exercise, which chemical is produced that helps people feel better?

endorphins "Exercise stimulates the release of endorphins, which boost your mood and act as a natural painkiller."

Exercise does not typically provide which of the following benefits?

expanded spirituality "Exercise can positively benefit the physical, mental, emotional, academic, and social aspects of your life."

Which of the following is not a long-term benefit of aerobic exercise?

increased emotional stress "Aerobic exercise brings benefits to even the emotional aspect of your life, one benefit being improved mood."

The ability to lift or resist weight is called which of the following?

muscular strength

Which of the following would not be an appropriate activity for the end of a workout?

power sprints "At the end of a workout, you should be cooling your body down by lowering the intensity of your exercise, and you should be stretching. Power sprints is a high intensity activity, which does not help your body cool down and recover from a workout."

Which of the following is not an example of an aerobic activity?

sit-ups "Sit-ups are better categorized as a muscle strengthening activity."

Which type of stretching includes holding a position and counting to ten, helps cool down your muscles, and increases flexibility after a workout?

static "Dynamic stretching involves movement and is typically utilized at the beginning of a workout so as to warm up and prepare the muscles you are about to use the most. Kinetic and locomotive are terms we did not discuss in this course."

Anabolic steroids are the synthetic form of which hormone?

testosterone

One long-term benefit most closely associated with resistance training or weight-bearing activities is ________.

the prevention of osteoporosis Weight-bearing activities help prevent osteoporosis because it causes your bones to become stronger in response to the weight load. Improved lung capacity and increased oxygenation to the muscles refer more to aerobic exercise.

One of the easiest and cheapest forms of aerobic exercise is which of the following?

walking "Walking does not require any special equipment, and can take place in a wide variety of environments and situations."

Benefits of Aerobic Exercise

As you are working large muscles of the body, they will need more and more oxygen. The word aerobic refers to the muscles' greater consumption of oxygen necessary to carry out this type of activity. Your body responds by breathing more deeply and faster to get that extra oxygen into your blood, which is the carrier of gases and nutrients to and from your muscle tissue. Just as your lungs are working harder to get more oxygen in and carbon dioxide out, your heart is working harder to pump that oxygenated blood to the tissues in need. The process provides conditioning to your cardiovascular and respiratory systems, leading to health benefits such as: - lower blood pressure - improved blood circulation - improved lung function - decreased risk of heart disease - decreased risk of diabetes by controlling blood sugar levels. These are not the only body systems affected by aerobic exercise, though. Other health benefits associated with this type of activity include: - weight loss and maintenance - increased energy levels - improved immune responses - reduced risk or management of lifelong illness - reduced muscle tension - reduced anxiety - improved mood - life extension

Basketball and Benefits

Basketball is a lifetime activity that is very social. You typically play with other people, either one-on-one or in small groups or teams. Basketball falls into the aerobic, muscle-strengthening, and bone-strengthening groups. Because it is a contact sport (meaning there's a high likelihood of contact between players), there is a lot of strength involved. Aerobic Benefits Even at low to moderate intensity, basketball is an aerobic activity. It uses the large muscle groups for an extended period of time. Your breathing rate typically increases, making it difficult to have a conversation while playing. Of course, every game is different, so some games may give you less of an aerobic workout. Muscle-Strengthening Benefits Basketball, played with any intensity, is an activity that fatigues the large muscle groups. The playing stance uses a lot of leg and abdominal muscles, and all of the power elements (sprinting, jumping, etc.) contribute to increased muscle fatigue and strength Bone-Strengthening Benefits The impact involved in basketball causes the body to increase bone strength to prepare for the heightened demand. Doing activities that strengthen your bones will be a benefit to you, allowing you to participate in activities and generally stay active throughout your life.

Warm-up and Cool-down

It is important to take proper care of your body before and after a workout. Before a workout, a warm-up may include dynamic stretching, which helps increase blood flow and oxygen to the muscle tissues you are preparing to work. Examples of good pre-workout dynamic stretching exercises include light jogging, light plyometric activity, high-knees drills, and any other drills that move your muscles in similar ranges of motion you'll be doing during your workout. After your workout, you should "cool down," meaning you decrease the intensity and pace of your workout. Static stretching is appropriate after the workout because the muscles are warm and will not strain as easily. Good post-workout static stretching drills include hurdle stretches, toe touches, and any other stretching exercises we normally associate with "stretching." This type of stretching helps increase flexibility. Important note about static stretching: When you stretch, you should never use quick bouncing movements. This is called ballistic stretching, and it can injure you. Warm-ups and cool-downs decrease the risk of injury and should last about 5-10 minutes.

Amount and Type for Adults

It is recommended that adults participate in a minimum of 150 minutes of aerobic activity a week at an intensity of at least moderate, or 75 minutes a week of aerobic activity at a vigorous intensity level. A combination of both is also appropriate. Muscle-strengthening activities of moderate or high intensity should also be included in exercise plans at least two days a week.

Which of the following statements about exercise is not correct?

It slims the bones. "Exercise can increase bone strength and density, but bones do not become slimmer through exercise. The increased stress on your heart and lungs helps strengthen the heart and improve circulation. Exercise can utilize stored and decrease fat for energy."

Jogging (walking, running, or hiking) and Benefits

One of the best exercises for being healthy is jogging. Whether you are a competitive runner or you walk for exercise, moving your body forward step-by-step is a great way to get in shape and stay there. Your intensity level will depend on your training zone. Hiking is another activity that fits into this exercise category. Running or jogging can be satisfying as a social or solitary activity and is a form of exercise you can enjoy all your life. Aerobic Benefits You can probably already predict that jogging and related activities are aerobic exercises. You can sustain a jog, run, or walk in your training zone for a while, ensuring that you're getting the most out of your exercise. Sprinting is the only activity in this category that doesn't qualify as an aerobic activity. Muscle-Strengthening Benefits These activities clearly fatigue the large muscle groups and increase muscle strength. They also burn a lot of energy, which means they may help with weight management. Bone-Strengthening Benefits The impact involved in running also makes it a bone-strengthening activity.

Swimming and Benefits

Swimming is a great way to stay in shape and is excellent for people whose joints prevent them from doing high-impact activities. Swimming is definitely an aerobic activity even at medium and low intensity and it is also a muscle-strengthening exercise. It is not a great bone-strengthening activity because it lacks the weight-bearing and impact elements. Aerobic Benefits Swimming is a great workout, both for your muscles and for your heart and lungs. As you swim your heart rate and breathing rate can elevate, making swimming an amazing aerobic activity. Muscle-Strengthening Benefits Swimming is a great activity that helps strengthen your muscles. You'll use and strengthen your large muscle groups as you enjoy this lifetime sport. Bone-Strengthening Benefits There is not a lot of impact in swimming and the activity doesn't require you to bear your own weight, so it would not be considered a bone-strengthening activity. However, since the impact is low, this may be a great activity if you have knee or ankle problems or if you are recovering from an injury, or if you enjoy it.

Which of these statements describes the effect of exercise on breathing?

The breathing rate increases to increase oxygen flow to muscles. "Because aerobic exercise works the bigger muscles of the body continually, the oxygen demand in your body increases. You breathe heavier and faster in order to get more oxygen into your lungs, which can then be carried by the blood to the muscles in need."

Bone-strengthening

The last type of exercise we will discuss is bone-strengthening exercise. This type of activity varies slightly from the previous subgroups we've discussed, as there is a special emphasis on "impact or tension force" placed on the bones during exercise. Your hands, feet, arms, and legs take on the weight of your body, applying force to the bones therein. This impact forces the bones to become stronger in response to the new demand placed on them. Examples of this type of exercise include: - running or walking - jumping rope - lifting weights - hopping - playing basketball - competing in gymnastics. Bone-strengthening exercises are especially important for older adults, specifically women. As you get older, you are more susceptible to losing bone mass—a condition called osteoporosis. This is especially prevalent for older women because as they experience a hormonal change during menopause, they become more prone to losing bone density. You can take supplements such as calcium and vitamin D to aid in maintaining bone strength, but supplements are no substitute for bone-strengthening exercises. This will help maintain good posture and prevent fractures.

Safety

There is a greater benefit than the risk in physical activity, though some forms of exercise require more precaution than others. A self-assessment should be taken to help you choose forms of exercise that will be safe and effective for your situation, considering factors such as disabilities or current fitness level. For example, if you have been previously inactive and are just starting an exercise routine, remember to "start slow and go slow." Choose activities that are manageable for your current fitness level, meaning they will push you without overdoing it or causing injury. Many people give up on forming exercise habits because they start at an intensity that is not sustainable. It is OK to start slow and progressively increase the intensity, duration, and frequency of exercise over several weeks. This type of exercise pattern will give you a better chance at forming routines that will last, bringing many health benefits with it. Other aspects of safe physical activity to remember are the environment in which you exercise and the gear or equipment you use. Consider the following questions when determining when, where, and how you should exercise: 1. Is this location isolated or busy? If you were to get injured, would there be people nearby who could help? Or will there be so many people that the chance of collision and injury are increased? (For example, biking on a busy trail) 2. Is the area going to be well-lit? Is it dangerous to be there alone? (For example, running alone while it is dark outside) 3. Is there a curfew at this park or recreational area? Would it be trespassing to use this location? 4. Do I have all the equipment I need? (For example, while rock climbing or hiking, do you have a helmet, water, snacks, sunscreen, etc.?) 5. Do I feel well enough to exercise? (For example, have you fully recovered from a previous injury or illness?) 6. What is the weather like? Is it going to affect the terrain or environment in such a way that will become dangerous to me? (For example, rain could make trails muddy and slippery, or possibly increase the risk of weather-related illness such as hypothermia.) 7. Has my healthcare provider given me permission to participate in this type of exercise?

Different Types of Exercise

Three main types of exercise are: - aerobic - muscle strengthening - bone strengthening There is some overlap between these groups, and many specific exercise activities could be put in more than one group (e.g., weight lifting). This is OK! In fact, factors such as intensity level or rest periods during the workout affect how your body responds to the workout anyway, and consequently, they will also affect the benefits gained from the activity.

Overall Benefits of Exercise

We've discussed the profound effect diet has on health and well-being, both short term and long term, but it is similarly important to talk about the effects of exercise, as it also benefits individuals physically, mentally, emotionally, academically, and socially. 1. Exercise enhances cognitive and social development, which benefits academic performance, the ability to meet challenges, and learning speed. 2. Exercise can boost your mood, help you sleep better, and increase your confidence and sense of accomplishment as you complete hard tasks. 3. Regular physical activity also decreases the risk of adverse health outcomes, even those as serious as chronic diseases. Although an increased frequency, intensity, and duration of exercise are associated with increased health benefits, it is important to remember that even a little physical activity is better than no physical activity. Studies show that individuals who are not necessarily consistent or intense in their exercise still experience some of the positive effects of being active.

Illegal Steroid Use

While we're on the topic of muscle strengthening, let's talk about: manufactured chemicals that mimic the hormone testosterone, which helps build muscle tissue. Anabolic steroids are sometimes just referred to as steroids. These chemicals are dangerous and are most often illegal. Doctors sometimes prescribe steroids to treat certain health conditions, and they carefully monitor the health of their patients. However, many individuals who are looking to gain a lot of muscle mass take steroids to enhance the effects of their workouts. Besides the issue of legality, there are serious health consequences that accompany the use and misuse of anabolic steroids. Anabolic steroids alter your body's hormones, resulting in any of the following effects: - acne - high blood pressure - heart, liver, and kidney problems - stunted growth - mood or mental problems such as delusions, paranoia, irritability - increased aggression (often referred to as "roid rage"). More interestingly, though, are the changes in secondary sex characteristics that occur among men and women. Misuse of anabolic steroids in women can cause: - growth of facial hair, - baldness - cessation of the menstrual cycle - deepened voice, just to name a few. Misuse of anabolic steroids in men can cause: - breast development - testicular shrinking - baldness - increased risk of cancer - decreased sperm count, which affects the ability to father a child. In short, abusing a substance that acts like a hormone your body already makes throws off your natural system of hormone synthesis, development, and balance, leading to catastrophic results.

Yoga and Benefits

Yoga is an activity that used to be categorized as a flexibility activity. You can probably see why. Not all yoga is difficult or requires you to twist yourself into knots, but at the more advanced levels, you'll see some things that look impossible to beginners. Much of yoga can be enjoyed by anyone, both as a solitary activity and as a social exercise, and with enough practice you may find some of the more difficult poses to be challenges worth striving for. Aerobic Benefits Yoga is not typically considered an aerobic exercise. Muscle-Strengthening Benefits The long, sustained poses in yoga fatigue the muscles and encourage muscle strength. Yoga also requires and builds a great deal of muscle control and flexibility. Bone-Strengthening Benefits Yoga may be a bone-strengthening activity, but not all yoga poses have bone-strengthening benefits. Your skill level and the yoga exercises you choose will determine what benefits your bones will receive.

Training zone

You can ensure greater growth in your fitness level by doing activities that keep your heart rate within your training zone. Your training zone is a product of your age and is determined by your maximum heart rate. The maximum (or max) heart rate formula is 220 minus your age. So if you are fifteen years old, your max heart rate should be 205. Your optimal training zone for aerobic activity will maintain your heart rate at 65 to 80 percent of your max, or between 133 and 164 beats per minute (bpm). An eighty-year-old person would have a max heart rate of 140 bpm and a training zone between 91 and 112 bpm, or 220 − 80 = 140 multiplied by 65 and 80 percent. If you keep your exercise intensity within your training zone, the intensity that the body can handle will increase gradually so that soon you will require a much higher level of exercise to maintain a heart rate in your training zone.

Which of the following activities is best described as aerobic?

a brisk walk