HW499 Bachelors Capstone - Unit 8 Speaker Notes
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Jan 9, 2024
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Slide 1: Title and Introductions
(30 seconds)
Good morning, class, and welcome to our third and final lecture Exercise. Again, my name is Student, and I will be your instructor. Slide 2: Physical Activity & Exercise: Is There A Difference? (1 minute)
The terms' physical activity and 'exercise' are often used interchangeably, leading to confusion. Any time the skeletal muscles contract and cause the body to move in a way that uses up energy is considered physical activity (PA). Examples of PA include work/occupation, sports, chores around the home, and other everyday activities. On the other hand, exercise is a subset of PA that
is purposefully designed, organized, and repeated with the end goal of enhancing or maintaining physical fitness (Caspersen et al., 1985). Slide 3: Benefits of Exercise (7 minutes)
Exercise offers numerous benefits for both physical and mental well-being. Some of the key advantages are:
Improves cardiovascular health: Regular exercise strengthens the heart and improves circulation, leading to a reduced risk of heart disease, high blood pressure, and stroke (MedlinePlus, 2017).
Weight management: Engaging in physical activity helps burn calories and maintain a healthy weight. Combined with a balanced diet, exercise can aid in weight loss or maintenance (MedlinePlus, 2017).
Reduces risk of chronic diseases: Regular exercise has been linked to a decreased risk of various chronic conditions, such as type 2 diabetes and certain cancers (including breast and colon cancer) (MedlinePlus, 2017).
Improves mental health: Exercise releases endorphins, which can elevate mood and reduce symptoms of anxiety and depression. It is also associated with better sleep and increased cognitive function (MedlinePlus, 2017).
Increases bone and muscle health: Engaging in regular strength training and weight-
bearing exercises helps build and maintain muscle mass, strength, and bone density. This can reduce the risk of falls, fractures, and age-related muscle loss (MedlinePlus, 2017).
Enhances flexibility and balance: Exercises like stretching, yoga, and certain types of strength training promote flexibility and improve balance, reducing the risk of falls and injuries, especially in older adults (MedlinePlus, 2017).
It is important to note that the benefits of exercise are most pronounced when combined with other healthy lifestyle choices, such as maintaining a balanced diet, avoiding tobacco and excessive alcohol consumption, and getting sufficient rest and sleep. And before starting any new
exercise program, one should consult with a healthcare professional, especially if they have any underlying health conditions (MedlinePlus, 2017).
Slide 4: Risks of Exercise (5 minutes)
Exercising has many reported health benefits, but it is not with its share of potential risks. One must be aware of these dangers and take proper precautions when necessary. Potential risks associated with exercise include:
Musculoskeletal injuries, such as fractures, tears, strains, and inflammation, can occur due to accidents, poor technique, overuse, or pushing oneself too hard (Peterson, 2017).
Vigorous exercise can put strain on the cardiovascular system, particularly those with pre-existing heart conditions, which can lead to arrhythmias, myocardial infarction, or, although rare, sudden cardiac death (Peterson, 2017).
The extent to which the airways are hyperresponsive to exercise determines how much the bronchi constrict throughout the activity. Those with symptomatic asthma may experience exercise-induced bronchoconstriction (Peterson, 2017).
Exercising in high temperatures or high humidity can increase the risk of heat-related illnesses such as heat exhaustion, hyperthermia, dehydration, heat stroke, and death (Peterson, 2017).
Infertility and amenorrhea have been linked to extreme exercise, especially in underweight women (Peterson, 2017).
Individuals competing in endurance events like marathons, triathlons, and ultra-distance races are most at risk for exercise-associated hyponatremia (Peterson, 2017). Slide 5: How Much Exercise Do I Need? Handout (30 seconds)
This handout provides physical activity recommendations for different age groups (Centers for Disease Control and Prevention, n.d.).
Slide 6: What Are the Types of Exercise? (30 seconds)
There are four types of exercise: Endurance, strength/resistance training, balance, and flexibility
Slide 7: Aerobic Exercise (1 minute)
Aerobic exercise can be defined as any physical activity that utilizes large muscle groups, is performed rhythmically, and is sustained for an extended period (U.S. Department of Health and Human Services, 2018). It involves performing repetitive and structured physical activities that rely on the body's metabolic system to use oxygen to generate energy. The main goal of aerobic exercise is to enhance the cardiovascular system's ability to take in and transport oxygen efficiently (Millstein, 2013).
Slide 8: Aerobic Exercises Examples (4 minutes)
Moderate exercise includes gentle swimming, volleyball, water aerobics, brisk walking, pushing a lawnmower, and heavy gardening (NHS Health Scotland, 2022). Vigorous exercise includes fast swimming, aerobics, jogging or running, football, and rapid cycling (NHS Health Scotland, 2022).
'Walkie talkie test': At a moderate level, a person should be able to carry on a conversation while briskly walking but not sing a song. Vigorous exercise is when the activity level increases to the point that the person can no longer speak in whole sentences without stopping for air (NHS Health Scotland, 2022). Slide 9: Aerobic Exercise Safety Tips
(2 minutes)
Warm-up and cool down by engaging in a brief, simple activity like a leisurely walk prior to and after aerobic exercises. Pay attention to your body; heartburn-like sensations, chest discomfort, or dizziness should not be caused by aerobic exercise. Unless a doctor tells you differently, stay hydrated before, during, and after activities that cause sweating. Be mindful of your surroundings
if you intend to exercise outside. Layer your clothing so you can adjust to changing temperatures. Wear protective gear when cycling to help reduce the risk of head and brain injuries (National Institute on Aging, 2020). Slide 10: Strength/Resistance Training (4 minutes)
Strength or resistance training refers to a form of exercise that involves using external resistance to challenge and progressively overload the muscles to increase strength, muscle mass, endurance, and overall fitness. It is a type of physical activity specifically designed to improve muscular strength, power, and endurance (LaMarco, 2022). In strength training, the muscles are worked against resistance, which can be provided by various
means such as free weights, weight machines, resistance bands, or bodyweight exercises. Resistance creates tension in the muscles, causing them to adapt and become stronger over time (LaMarco, 2022).
Strength training exercises typically involve performing sets of repetitions (reps) with a specific weight or resistance level. The number of sets and reps, as well as the intensity and frequency of training, can be adjusted to suit individual fitness goals and abilities (NHS Health Scotland, 2022).
Slide 11: Strength/Resistance Training Examples (30 seconds)
Examples are push-ups, arm curls, lifting weights, using resistance bands, and squeezing a tennis
ball (National Institute on Aging, 2020).
Slide 12: Strength/Resistance Training Safety Tips (1 minute)
Stay hydrated. Make sure you are using the proper form. Do not attempt to use or lift resistance or weight you cannot handle. Have a spotter to help prevent injuries. Stop immediately and seek medical care if you experience any discomfort or pain (LaMarco, 2022).
Slide 13: Balance & Flexibility
(2 minutes)
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Balance refers to the ability to maintain control and stability while performing various movements. It involves the coordination of multiple muscle groups and the ability to distribute weight evenly. Good balance helps prevent falls and injuries and is particularly important for activities that require stability, such as standing on one leg (Dan, 2020).
Flexibility, on the other hand, refers to the range of motion in a joint or series of joints. Muscles and tendons can lengthen and allow for movement. Flexibility training aims to improve the elasticity and extensibility of muscles, tendons, and other soft tissues, allowing for a greater range of motion (Dan, 2020).
Slide 14: Balance & Flexibility Examples (2 minutes)
Balance: push-ups, planks, walking backward, glute bridges, yoga (Dan, 2020)
Flexibility: Static refers to stretching a muscle or muscle group to its maximum point and holding that position for a prolonged period, typically around 20-45 seconds, and is usually performed when the body is at rest, without any bouncing or movement. Examples include posterior capsule stretch, hamstring stretch, and quadriceps stretch (Bramble, 2021). Dynamic stretching is moving parts of the body through a full range of motion in a controlled and deliberate manner, mimicking movements that will be performed during exercises. Examples
include torso twists, walking lunges, and leg swings (Bramble, 2021).
Slide 15: Balance & Flexibility Safety Tips (1 minute)
Use a chair, wall, or the help of a friend to help support you when becoming unstable. Try not to bounce. Micro tears in the muscles may be caused by bouncing when stretching. When these wounds heal, scar tissue forms, further contracting your muscles and reducing your range of motion. Be gentle. If you feel discomfort or pain, it means you have extended too far. Breathe. Do not hold your breath during stretches. Be equal and apply stretches to both sides of the body (Corbin, n.d.). Slide 16: Goal Setting Guidance Handout
(30 seconds)
Want to set a goal but do not know how to or where to begin? Use this handout as your goal-
setting guide, as it provides steps on how to set a goal. Slide 17: At Work? No Problem. Handout
(30 seconds)
This handout has eleven different stretches that can be done for those with desk jobs. Slide 18: Let's Get Moving (30 minutes)
Ok, everyone. It is time to take out our yoga mats and get moving. We will spend the next 30 minutes practicing some of the exercises from each of the four categories. If you find that you are having any difficulties or start to feel pain or discomfort, stop immediately and let me know.
Slide 19: Trivia (20 minutes)
Now that we got our blood flowing let us take about 20 minutes to sit, relax, and play some trivia. Let's see how many of you know which muscles are being worked with a specific exercise.
The top 3 winners will win a bag of treats. Slide 20: Conclusion
(7 minutes)
This brings us to the end of The Science of Wellness: From Herbs to Exercise course. Here is a summary of what you have learned from these three lectures:
Week One
What an herb is and its use throughout history.
Possible benefits and risks of multiple herbs.
How herbs are used in other cultures.
Week Two
What complementary and integrative medicine is defined as.
The benefits and risks of several CIM modalities.
What mindfulness is and how to practice it.
Week Three
What physical activity and exercise means
The benefits and risks of exercise
The four types of exercise
Examples and safety tips for each type
Thank you all for being a part of my class. I hope you all gained some new knowledge and will share it with your family and friends. I will stick around for a few minutes if anyone has any questions, comments, or concerns. Have a great day!
Slide 21: References
A.D.A.M. Inc. (2021). Aerobic exercise [Image]. In MedlinePlus
. https://medlineplus.gov/ency/imagepages/19383.htm
Amatullah, A. (2015, January 24). How to set SMART goals [Infographic]. In Universal Coach Institute. https://www.universalcoachinstitute.com/infographic-how-to-set-smart-goals/
Bramble, L. A. (2021, April 19). Static vs. dynamic stretching: What are they and which should you do?
Hospital for Special Surgery. https://www.hss.edu/article_static_dynamic_stretching.asp
Caspersen, C. J., Powell, K. E., & Christenson, G. M. (1985). Physical activity, exercise, and physical fitness: Definitions and distinctions for health-related research. Public health reports (Washington, D.C.: 1974), 100
(2), 126-131.
Centers for Disease Control and Prevention. (n.d.). Physical activity recommendations [Infographic]. In https://www.cdc.gov/physicalactivity/basics/pdfs/FrameworkGraphicV11.pdf
CHLF-6223. (2022, August 11). Best desk stretches [Infographic]. In Chiropractic life
. https://chiropracticlife.com.au/best-desk-stretches/
Corbin, M. (n.d.). Balance, breathing, and flexibility. Penn State Extension. https://extension.psu.edu/balance-breathing-and-flexibility
Dan, L. (2020, June 30). Types of exercise and their health benefits. https://fullscript.com/blog/exercises
LaMarco, N. (2022, June 13). What is resistance training and why is it important?
https://www.verywellfit.com/what-is-resistance-training-3496094#toc-what-is-resistance-
training
MedlinePlus. (2017, August 30). Benefits of exercise.
National Library of Medicine. https://medlineplus.gov/benefitsofexercise.html
Millstein, R. (2013). Aerobic exercise. In Encyclopedia of behavioral medicine (pp. 48-49). Springer. https://doi.org/10.1007/978-1-4419-1005-9_1087
National Institute on Aging. (2020, April 2). Four types of exercise can improve your health and physical ability.
https://www.nia.nih.gov/health/four-types-exercise-can-improve-your-
health-and-physical-ability
NHS Health Scotland. (2022, November 30). Types of exercise.
https://www.nhsinform.scot/healthy-living/keeping-active/getting-started/types-of-
exercise
Peterson, D. M. (2017, December 21). The benefits and risks of exercise. https://ykhoa.org/d/topic.htm?path=the-benefits-and-risks-of-exercise#H22
U.S. Department of Health and Human Services. (2018). Physical activity guidelines for Americans, 2
nd
ed
. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.p
df
World Health Organization. (2022, October 5). Physical activity.
https://www.who.int/news-
room/fact-sheets/detail/physical-activity
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