...Physical Exercise Training Program Outline Team HPE 170 May 4, 2013 Larry Horton Physical Exercise Training Program Outline Type of physical exercise training program Jamila wants to lose twenty pounds over the next twelve weeks or three months. In order for Jamila to meet this goal she must burn approximately 6,000 calories a week. Jamila will need to work out twice a day to achieve this goal. In the morning, Jamila will start with an active stretch before she starts her cycling class. She will burn approximately 150-180 calories from actively stretching (Rifkin, 2011). Then she will take a cycling class for 30 min. She will burn approximately 400 calories from this class. In the evening her workout routine will consist of various workout routines. Before Jamila starts her workout routine in the evening she will need to stretch. Jamila will get the ultimate stretch by participating in 30 minutes of hot yoga. She will burn approximately 350-400 calories from hot yoga (Gronot, 2011). Then Jamila will run on the treadmill for approximately 60 minutes. If she runs at approximately 9 mph she will burn approximately 1,020 calories (Weeks, 2011). Once she has completed her running she will stretch out her running muscles to ensure she does not get sore. During her stretching routine she will burn approximately 150-180 calories (Rifkin, 2011). She will do these workouts everyday M-F. On Saturday she will incorporate weight training instead of cycling in the morning...
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...“Physical Exercise is the performance of some activity in order to develop or maintain physical fitness and overall health” (ScienceDaily, 2014). (DiBrezzo, Glave & Fort, 2009) state that exercise improves energy levels, reduces cardiovascular disease, boosts self-esteem, increases metabolism, and has many other positive effects on the body. The American College of Sports Medicine (1998) explains that adults should be exercising 3-5 days a week for around 20-60 minutes a day, although study has shown that 30 minutes is a suitable amount of time. Study has shown that only 1 in 3 men participate in regular exercise and this is because they either, don't have enough time, due to family and time constraints, they either don't have enough money or they're too out of shape. This seems the be the problem with single and married men across the world. (Lee & Cloutier Laffrey, 2008) did a study in 2008 that consisted of 137 men. 47% of men were married and the others were currently not in a relationship. The study had proven that 10% stated that they did not engage in any physical activity and 23% did not meet the recommended level of 30 minutes of moderate exercise. This study had also proven that single men exercised more than the married men, this is because of Family Demands, such as children, time constraints and mainly a lack of motivation. (Lee, Y. & Cloutier Laffrey) also agree with (Dowda, Ainsworth, Addy, Saunders, & Riner, 2003) that men with education and are...
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...Tyler Anderson Dr. Kirk Exercise Physiology Sunday, December 4, 2011 Moderate-Intensity Exercise and its Reduction of Chronic Stress Burnout in College Women who Perform no Regular Physical Activity Introduction: If you were to go out and ask 12 random people on the street what their definition of stress was, you would more than likely get 12 different answers. This is due to the fact that there is not a definition of stress that everyone can agree on. In 1936, Hans Selye coined the term stress, defining it as “the non-specific response of the body to any demand for change” (“Stress, Definition”). Stress can cause a multitude of cognitive, emotional, physical, and behavioral effects on the human body: memory problems, depression or general unhappiness, chest pain and rapid heartbeat, procrastinating or neglecting responsibilities. One of the most common activities utilized to reduce stress is aerobic exercise. Exercise increases blood flow that will bring additional nutrients and oxygen to the brain to allow for better cognitive function. Exercise will also release endorphins that can give the individual a feeling of happiness and positively affect your sense of well-being. The transition from a high school to a college environment can place substantial demand of change on the body. Students go from living in the comfort of their homes to the cramped space of a dorm room. Students will also experience demands of having a load and level of homework they are...
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...gov/pmc/articles/PMC2390920/pdf/nihms42341.pdf The purpose of the study was to see if there is a connection between a person’s emotional response to moderate physical exertion and their likelihood of that person continuing to be an active person later. The study was conducted using mostly white female participants who were considered to be sedentary. They were given a grading scale by which to quantitatively express their personal sensation as well as their level of perceived exertion. The participants were placed on a treadmill and worked until their heart rate was 65% of the target rate for each participant according to age. They were then surveyed 6 and 12 months later. The study found that participant who had a positive response to the original bout of physical activity were more likely to be physically active 6 and 12 months later. The authors acknowledged many limitations of this study such as small sample size and the use of age predicted heart rate expectations. The use of a survey may lead to sketchy results also. The results and the discussion were consistent due to the fact that the authors made no wide spread claims resulting from the data acquired during this study. This study implies to me that if physical activity was more fun and less suffering then people would be more likely to adhere to exercise programs. If I were to continue research based on this study I would interview the participant in hopes of discovering further variables between those who continued...
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...The effects of regular exercise on: Obesity One of the most noticeable disabilities that obesity causes is a reduced exercise tolerance. Severely obese people are not able to perform the exercise which would bring them much needed benefits. In some cases exercise can reduce an obese person’s voluntary food intake, or cause a prolonged elevation of their metabolic rate. Physical activity can reduce the effects of the “fat mass” and “obesity” gene in adults. A study shows that the obesity causing effects of the obesity gene are weakened by 30 percent when adults are physically active .In terms of your health, regular exercise does lead to weight loss, promotes a healthy body image, and decreases the risk of developing certain chronic health problems later in life. Heart Disease...
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...answers for this question depending on who is asked, but there is one thing they will all have in common, physical fitness. In today’s society, there are many different ways of achieving physical fitness. These can range from the popular circuit training P-90X DVD’s, Cross Fit gyms, running or cycling, swimming, old school body builder gyms, yoga centers, regular fitness centers, or just good old fashion recreational sports. There is something out there for everyone, but it is up to each individual to find out what suits his or her lifestyle the best. An individual must also know his or her physical limitations so that he or she does not strain the body or incur more serious injuries. Physical fitness is an amazing thing, it helps the participant feel better physically, perform better mentally, and transforms the human body visually. Being physically fit is something that is somewhat overlooked in today’s society. It is constantly preached that if a person exercise’s regularly he or she will feel better. This is true, but it is important for that person to know his or her physical limitations when exercising. Exercise must be done on a regular basis and ascend gradually to be effective. If someone overstrains his or her body he or she will be tired, sore, and lose the drive to continue exercising. The key is for them to gradually build their way up to intense physical activity, sporadic sprints will only strain his or her body. Exercising causes the heart, lungs, and muscles...
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...use of these muscles and the lack of high-intensity physical activity needed to activate this fiber type. The emphasis should be on concentrating on maximizing recruitment of motor units and promoting hypertrophy of existing muscle fibers, especially type II fibers in the muscles of the back, buttocks, thighs, and calves because there is much greater loss of muscle strength in the lower extremities (causing mobility problems) with ageing. 2. Resistance Training- Dr. In-Hee Lee conducted a study regarding the balance improvement by strength training in the elderly population. In regards to the subjects used, ninety originally were recruited through advertising that targeted individuals 65 years or older. If an individual had severe cardiac disease or orthopedic or neurological disorders that resulted in mobility impairment – they could not be chosen for this study. Of the participants, 16 were excluded because of cardiac or muscular problems, and the remaining 74 participants were randomly enrolled in 1 of 2 groups-an exercise group and a control group. (24 of the participants eventually dropped out due to illness). They started their resistance training with 45-55% of their 1 rep max and completed 3 sets of 10-12 reps. They progressively worked their way up to 65-75% of their 1 rep max by the 11th week. The workouts consisted of leg extensions, leg curls, squat variations, full body, and step exercises. After each set, the participants were...
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...perhaps even live longer? Look no further than exercise. The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability. Need more convincing to exercise? Check out these seven ways exercise can improve your life. No. 1: Exercise controls weight Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don't need to set aside large chunks of time for exercise to reap weight-loss benefits. If you can't do an actual workout, get more active throughout the day in simple ways — by taking the stairs instead of the elevator or revving up your household chores. No. 2: Exercise combats health conditions and diseases Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls. No. 3: Exercise improves mood Need an emotional lift? Or need...
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...mayor cause of being overweight in children and adolescence life is eating too much junk food. They are eating too much unhealthy food that are damage, like burgers, pizzas, noodles and cookies. These types of foods are easily available to them in school canteens and at home too. Children love to purchase chips, chocolate’s, - ice-cream for lunch. Which contain a large percentage of calories. It is because children feel junk-foods are more appetizing than fresh foods cooked at home, this is because many parents become so busy that they do not have time to cook. But they don’t realize that this isn’t good for their children. I think that they should make changes to his/her child’s diet, they should help them to eat healthier, and do more exercises because children can get many serious diseases such as heart disease and diabetes. “According to experts approximately 10 percent of 4 and 5 year old children are overweight and it is more prevalent in girls than boys and in older preschoolers (ages 4-5) than younger (ages 2-3).Obesity increases even more as children get older. For ages 6 to 11, at least one child in five is overweight. Over the last two decades, this number has increased by more than 50 percent and the number of obese children has nearly doubled”, (Alternative Medicine). In my point of view, children should be encouraged to eat healthy food. Parents should encourage their children to do...
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...and exercise. Parent/caregivers need to support the children in their life to live a healthy life to avoid obesity in children. In today’s society it is easier for kids to sit around playing video games and snacking than playing outside and having healthy meals. “Childhood obesity has reached epidemic proportions in developed countries. “In the United States, the prevalence of overweight for children increased by 182% between 1971–74 and 1999–2000.” (Foley. p.1) Children have a better chance at living a healthy life style and preventing obesity when they are taught how to eat healthy, exercise and gain knowledge of a healthy life style. Teaching children how to eat healthy is a big part in helping children stay away from obesity. People only know what we are taught and that is the same for children. If a child is never thought what to eat and how different foods are good for you they will never know. It is easier for kids to snack and parents think just because it bad for them, at least they are eating. Children need to beat taught what foods will help them become strong and help their bones gone strong. Besides teaching them what is good to, they need to learn how to eat. For example they need to eat three healthy meals daily with two snacks a day. Children need to learn at a younger age about eating healthy, when to eat and portion sizes will help them stay on track as they get older. Exercising is very important for children to know about at a young age. Exercise will...
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...Dieting and Exercise vs. Cosmetic Surgery COM/155 June 09, 2013 Dieting and Exercise vs. Cosmetic Surgery It has been said that the generation we live in, is becoming known as the “popcorn generation.” Many have expressed that we are in the: “I need it now, I want it now era.” The advancement of technology is to blame some say, and others blame the advancement of science. Either way, a significant amount of people in this day and age have the desire to lose weight. Some people prefer the old fashion method of dieting and exercising and others, cosmetic surgery. Weight loss trends have transcended time from diet and exercise to cosmetic surgery. Despite any method of losing weight, diet and exercise remains most effective. Dieting Dieting according to (Encyclopedia Britannica 2013) is, “regulating one’s food intake for the purpose of improving one’s physical condition, especially for the purpose of reducing obesity, or what is conceived to be excess body fat. Time has revealed that image and other health factors are important. Dieting is now commonly promoted as a healthier way of losing weight. Personally, I am astonished that dieting has a lucrative selling market. For years, diets have been displayed as ineffective, unappealing, and unappetizing and torture. Dieting is not all about starving yourself to lose weight. Wikipedia, the Free Encyclopedia defines dieting as: the practice of eating food in a regulated fashion to decrease, maintain or increase body weight. ...
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...Weakness; Deconditioned; Sedentary NOC Outcomes (Nursing Outcomes Classification) Suggested NOC Labels • Activity Tolerance • Energy Conservation • Knowledge: Treatment Regimen NIC Interventions (Nursing Interventions Classification) Suggested NIC Labels • Energy Management • Teaching: Prescribed Activity/Exercise NANDA Definition: Insufficient physiological or psychological energy to endure or complete required or desired daily activities Most activity intolerance is related to generalized weakness and debilitation secondary to acute or chronic illness and disease. This is especially apparent in elderly patients with a history of orthopedic, cardiopulmonary, diabetic, or pulmonary- related problems. The aging process itself causes reduction in muscle strength and function, which can impair the ability to maintain activity. Activity intolerance may also be related to factors such as obesity, malnourishment, side effects of medications (e.g., [pic]-blockers), or emotional states such as depression or lack of confidence to exert one's self. Nursing goals are to reduce the effects of inactivity, promote optimal physical activity, and assist the patient to maintain a satisfactory lifestyle. Defining Characteristics: • Verbal report of fatigue or weakness • Inability to begin or perform activity • Abnormal heart rate or blood pressure (BP) response to activity • Exertional discomfort or dyspnea Related Factors: ...
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...Benefits of Exercise Do you want a live a long, happy and fulfilled life? [If so, you must learn to maintain a balanced mind, body, and soul. How does someone do that though? It’s easy, it all begins with exercise.] By exercising you will not only be able to benefit the body, but also the mind, and the spirit. This can be maintained by finding different varieties of exercises that will help enrich not only your body, but also your mind and spirit It’s common knowledge for many individuals that the body benefits from exercise. Exercise will improve your health while making you feel good. But what other benefits does it have? Exercise can help increase the muscle sizes in the body. Another benefit that I would of certainly not of known about is it helps to build up the bones in your body. Muscles are everywhere from your work place to the grocery store. No matter where you go, you will see muscles on either guys or on women, which is now of a more common thing. Most guys want to increase their muscle size, while some women want to tone the muscles in their bodies. Many men and women will benefit daily from having their muscles. Muscles can help to build a person’s confidence. Muscles can also benefit a person while at their job if they need to carry or pick up a rather heavy object. How do you develop muscle from exercise though? The most specific way to describe the way muscle is earned is through exercise is; the body breaks down and damaged the muscle as you exercise. Once...
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...PRACTICAL EXERCISE SOLUTION(S) Keep in mind that to ensure the program is sound, you must justify your training events in accordance with the seven principles of exercise that we discussed. Training geared specifically toward your performance requirements will justify the principle of specificity in your program. Remember, some battlefocused examples of mission-specific PT include the following: road marching, cross country runs, flak vest PT, log drills, rope climbing, individual movement techniques, litter relays, buddy carries, water can PT, obstacle and confidence courses, etc. Remember that the aforementioned examples help us manipulate the amount of training effect desired for given training events. These tools allow us to train Soldiers with low risk of injury. It also provides leaders with a broad base of techniques to improve Soldiers’ physical performance. The example below will provide you with an idea of what your schedule should look like. It shows that the unit’s physical training program is aggressive. It has a very strong battle-focus, is challenging, and offers a lot of variety, as each of yours should as well. In the example training schedule, MSE overload occurs in Week 2 during the TOC equipment circuit, sandbag circuit, and weight training session since each event achieves temporary muscle failure (TMF). Following the FITT factors, MSE training occurs three times per week, intensity is at TMF, the type of training varies, and training time...
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...Fernando Pena Professor Frantz Craft English 1102 4 December 2012 Just Let Them Play As a father of four children whom either play or want to play sports, I often find myself asking the question if being involved in sports beneficial to children. Some believe that the risk is not worth the reward. Sports are very physical and can potentially cause harm to children and their bodies. Many parents and coaches put a lot of emphasis on winning, which can lower a child’s self-esteem if they do not win. It would be safe to say that there are several negative aspects to children playing sports, but past experience and research shows that the positives of children playing sports far outweigh those negative aspects. Sports can have a positive impact on a child’s life and can help them grow as an athlete and a person, and a child that plays sports can benefit mentally, physically, academically, and socially. Playing team sports can provide mental and emotional benefits for a child in many ways. Playing sports as a child can build mental and emotional capacity through improving self-esteem, introducing teamwork, and teaching a child to be unselfish. Growing up as a person who played sports as both a child and adult, I have experienced these mental and emotional benefits and understand the value in playing sports. My mother once told me that it does not matter what you do in life as long as you are good at it, and it brings joy into your life. This quote has always stuck with me...
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