Chapter 8 Aerobic Exercise and Aerobics Aerobic exercise

116 Pages·2012·3.39 MB·English

Revised Edition: 2016
ISBN 978-1-280-29475-4
© All rights reserved.
Published by:
Library Press
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New York, NY 10036, United States
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Table of Contents

Chapter 1 - Self Care
Chapter 2 - Physical Exercise
Chapter 3 - Healthy Diet
Chapter 4 - Hygiene
Chapter 5 - Life Extension
Chapter 6 - Nootropic
Chapter 7 - Self–medication and Sleep Hygiene
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Chapter 8 - Aerobic Exercise and Aerobics
Chapter 9 - Bodybuilding
Chapter 10 - Martial Arts
Chapter 11 - Pilates
Chapter 12 - PNF Stretching
Chapter 13 - Qigong
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Chapter 1
Self Care

Self care is personal health maintenance. It is any activity of an individual, family or
community, with the intention of improving or restoring health, or treating or preventing
disease.
Self care includes all health decisions people (as individuals or consumers) make for
themselves and their families to get and stay physically and mentally fit. Self care is
exercising to maintain physical fitness and good mental health. It is also eating well, self-
medicating, pWracticing good hygiene and avoiding Thealth hazards such as smoking and
Radon to prevent ill health. Self care is also taking care of minor ailments, long term
conditions, or one’s own health after discharge from secondary and tertiary health care.
Individuals do self care, and experts and professionals support self care to enable indi-
viduals to do enhanced self care.
Self care support has crucial enabling value and considerable scope in developing coun-
tries with an already overburdened health care system. But it also has an essential role to
play in affluent countries where people are becoming more conscious about their health
and want to have a greater role in taking care of themselves.
To enable people to do enhanced self care, they can be supported in various ways and by
different service providers.
Self care support
Self care support can include:
• Self care information on health and human body systems, lifestyle, physical
activity, or healthy eating
• Support for the capture, management, interpretation, and reporting of Obser-
vations of Daily Living (ODLs), the tracking of trends, and the use of the
resulting information as clues for self care action and decision making.
• Information prescriptions providing personalised information and instructions to
enable an individual to self care and take control of their health
• Self care and self monitoring devices and assistive technology
• Self care skills and life skills training programmes and courses for people
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• Advice from pharmacists, physiotherapists and complementary therapists
• Self care support networks which can be face to face or virtual, and made up of
peers or people who want to provide support to others or receive support and
information from others.Including a self care Primer for provider/consumer
convergence
Self care approaches
Self care topics include:
• General fitness training
• Health
• Hygiene
• Life extension
• Life skills
• Nootropics
• Nutrition
• Physical exercise
• Sleep WT
• Stress management
• Vitamins
General Fitness Training
General fitness training works towards broad goals of overall health and well-being,
rather than narrow goals of sport competition, larger muscles or concerns over appe-
arance. A regular moderate workout regimen and healthy diet can improve general
appearance markers of good health such as muscle tone, healthy skin, hair and nails,
while preventing age or lifestyle-related reductions in health and the series of heart and
organ failures that accompany inactivity and poor diet.
Diet itself helps to increase calorie burning by boosting metabolism, a process further
enhanced while gaining more lean muscle. An aerobic exercise program can burn fat and
increase the metabolic rate.
Weight loss and muscle definition
General fitness training may be used to promote weight loss. Personal trainers work with
a client's physician and/or therapist to construct a program centred around restructuring
lifestyle while helping to provide the necessary motivation for its success.
General fitness training can also be used to promote "toning" or "building" of muscles,
which are essentially the same physiological process. (However, "toning" implies
moderate muscle definition, whereas "building" implies increasing musculature signi-
ficantly.)
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More specialized fitness training
Sports-specific training
Sports Specific Trainers can help improve strength, flexibility and stamina to improve
performance in specific sports. Options include increasing arm strength for tennis playing
or improve strength and core stability providing better balance playing golf.
Sports specific training is all about developing physical conditions to improve perfor-
mance and skills at a particular sport. Also, understanding the needs of the game,
training/practicing at the correct pace, in order to meet sports requirements.
Injury recovery
Persons with injuries are often required to supply a written physician's clearance
depending on the extent of the injury. Personal fitness trainers are not doctors and (in
most cases) are not physical therapists. Certified personal fitness trainers can contribute
significantly and uniquely to recovery and rehabilitation efforts. It is necessary the trainer
coordinates Wtraining and nutritional programs wTith a doctor, physiatrist, physical
therapist, occupational therapist, chiropractor and/or a special nutritional counsellor,
Pre/post natal trainer
During a pregnancy period a lot of stress is put on the muscle on the lower back due to
the heavy weight being carried. Exercise and stretching can be extremely important to
increase strength and reinforce the body structure for the extra weight.
During the second trimester (weeks 13-28) the unpleasant symptoms from the first
trimester should have settled down and the mother will start to feel a renewed level of
energy. The biggest change during this period will be the growth of the 'bump'. As the
baby grows the mother should notice a change in her body position and posture. The
extra weight occurs at the front of the body, the hip and back joints will take the strain.
The posture will shift as the lower back muscles tighten and take an exaggerated
curvature. The abdominal muscles will stretch and strain to adapt to the growing baby.
During this time it will be extremely beneficial to perform exercises to help strengthen
weakened abdominal and pelvic floor muscles, in order to reduce the strain on the lower
back.
Life skills
Life skills are a set of human skills acquired via teaching or direct experience that are
used to handle problems and questions commonly encountered in daily human life.
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Definition
The World Health Organization defines life skills as "abilities for adaptive and positive
behaviour that enable individuals to deal effectively with the demands and challenges of
everyday life." In primary and secondary education, life skills may refer to a skill set that
accommodates more specific needs of modern industrialized life; examples include
money management, food preparation, hygiene, basic literacy and numeracy, and organi-
zational skills. Life skills are sometimes, but not always, distinguished from occupational
skills.
Subsets
The United Nations Children's Fund (UNICEF) and the United Nations Educational,
Scientific and Cultural Organization (UNESCO) divide life skills into subsets of
categories:
Learning to know: Cognitive abilities
Decision mWaking / problem solving skills T
• Information gathering skills
• Evaluating future consequences of present actions for self and others
• Determining alternative solutions to problems
• Analysis skills regarding the influence of values and attitudes of self and others
on motivation
Critical thinking skills
• Analyzing peer and media influences
• Analyzing attitudes, values, social norms and beliefs and factors affecting these
• Identifying relevant information and information sources
Learning to be: Personal abilities
Skills for increasing internal locus of control
• Self-esteem and confidence-building skills
• Self-awareness skills including awareness of rights, influences, values, attitudes,
strengths and weaknesses
• Goal-setting skills
• Self-evaluation, self-assessment, and self-monitoring skills
Skills for managing feelings
• Anger management
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• Dealing with grief and anxiety
• Coping skills for dealing with loss, abuse, trauma
Skills for managing stress
• Time management
• Positive thinking
• Relaxation techniques
Learning to live together: Interpersonal abilities
Interpersonal communication skills
• Verbal and nonverbal communication
• Active listening
• Expressing feelings; giving feedback (without blaming) and receiving feedback
Negotiation and refusal skills
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• Negotiation and conflict management
• Assertiveness skills
• Refusal skills
Empathy
• Ability to listen to and understand another's needs and circumstances and express
that understanding
Cooperation and teamwork
• Expressing respect for others' contributions and different styles
• Assessing one's own abilities and contributing to the group
Advocacy skills
• Skills of influence and persuasion
• Networking and motivation skills
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Chapter 2
Physical Exercise

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Participant in a triathlon at Catoctin Mountain in 2005
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Physical exercise is any bodily activity that enhances or maintains physical fitness
and overall health and wellness. It is performed for various reasons. These include
strengthening muscles and the cardiovascular system, honing athletic skills, weight loss
or maintenance and for enjoyment. Frequent and regular physical exercise boosts the
immune system, and helps prevent the "diseases of affluence" such as heart disease,
cardiovascular disease, Type 2 diabetes and obesity. It also improves mental health, helps
prevent depression, helps to promote or maintain positive self-esteem, and can even
augment an individual's sex appeal or body image, which again is also linked with higher
levels of self-esteem. Childhood obesity is a growing global concern and physical
exercise may help decrease the effects of childhood obesity in developed countries.
Classification
Types of exercise
Exercises are generally grouped into three types depending on the overall effect they
have on the human body:
• FlexibWility exercises, such as stretching, impTrove the range of motion of muscles
and joints.
• Aerobic exercises, such as cycling, swimming, walking, skipping rope, rowing,
running, hiking or playing tennis, focus on increasing cardiovascular endurance.
• Anaerobic exercises, such as weight training, functional training, eccentric trai-
ning or sprinting, increase short-term muscle strength.
Categories of physical exercise
• Strength training
• Agility training
Sometimes the terms 'dynamic' and 'static' are used. 'Dynamic' exercises such as steady
running, tend to produce a lowering of the diastolic blood pressure during exercise, due to
the improved blood flow. Conversely, static exercise (such as weight-lifting) can cause
the systolic pressure to rise significantly (during the exercise).
Categories of general physical skills
Physical exercise is used to improve physical skills.
Physical skills fall into the following general categories, per CrossFit:
• Cardiovascular/Respiratory Endurance
• Stamina
• Strength
• Flexibility
• Power
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