Notes for Week of 10-6+10-8 (Chapters 3 and 10)
Notes for Week of 10-6+10-8 (Chapters 3 and 10) HPED 143
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This 6 page Class Notes was uploaded by Wilson on Thursday October 8, 2015. The Class Notes belongs to HPED 143 at Indiana University of Pennsylvania taught by Mrs. Brunetto in Fall 2015. Since its upload, it has received 46 views. For similar materials see Physical Well-Being in Nursing and Health Sciences at Indiana University of Pennsylvania.
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Date Created: 10/08/15
HPED 143 009 106 and 108 Lecture Notes Chapter 10 Exercise five components of fitness 0 Benefits precautions benefits exercise is a stress on the body so you need to be careful o Plyometrics are a way to build power and coordination 0 Exercise builds two systems motor skills and physical What is physical fitness 0 The body s ability to respond or adapt to the demands and stress of physical effort 0 Health related fitness five components these will keep you from developing certain diseases Certain cancers are more likely to occur in people who do not exercise Cardiorespiratory endurance ability to perform prolonged dynamic exercise using large muscles at a moderate to high intensity use large muscles in the body such as quadriceps hamstrings glutes You do not necessarily need to work at a high rate to have the benefits of this this can be rated by respiration rate heart rate or calories burned perspiration rate rating of perceived exertion Body will improve in these categories as time progresses o Respiration efficiency the rate at which the lungs can transfer oxygen and carbon dioxide from the bloodstream 0 Better chance of warding off chronic disease if this is at a moderate or high rate If not there are higher risks of 0000 0 Heart disease Depression Diabetes Stroke And many others 0 Conditioning the heart does not make the heart bigger it makes it more efficient A large heart is related to high levels of blood pressure 0 O 0 Heart will pump more blood per beat Resting heart beat will slow down Target heart rate range should drop as levels of exercise increase For blood cuffs 13070 top is systolic blood pressure bottom is diastolic I Systolic is when the heart is full of blood and the heart is wringing blood out of the heart squeezing or beat high pressure pushing against the artery walls I Diastolic is when the heart is filling up with blood again This number should be at least 30 mmHg lower than the systolic so that the heart gets a break I Cardiomyopathy cannot be reduced people who suffer from this may need a heart transplant I It is easier to tell if you have lower pressure as you get headaches and feel dizzy High blood pressure can be almost unidentifiable I Muscular strength Hypertrophy larger muscles The amount of force a muscle can produce with a single maximum effort This can be tested with a bench press and a one rep max Grip strength has a high correlation between your overall body strength Not necessarily just to test grip strength Balancing out musculature can help with back pain Knee pain can be caused by having strong quads and weak hamstrings which affects your knee Increased musculature strength increased metabolism as well Greater muscle mass more of a metabolism This is why that people with eating disorders who do not eat enough look gaunt the body will break down muscles and even organs for nutrition Strength training reduces the risk of osteoporosis I Muscular endurance This can be trained for by any aerobic movement This is the ability to resist fatigue and sustain a given level of musculature tension This means that the muscle can be flexed repeatedly or a single contraction can be held Isometric means a constant flexion of a muscle such as holding a squat Repetition is isokinetic meaning that movement is occurring 0 Both of these improve muscle endurance These muscles are important for good posture and injury prevention Trying to get the insertion closer to the origin Size of the muscle increases This improves definition I Flexibility The ability to move your joints through their full range of motion If this is not practice flexibility will be lost When joints become stiff an unnatural posture is achieved Dalinger s hump if pectoral muscles are not stretched these muscles shorten and affect your posture Then the trapezius muscle is then not stretched as the hump tightens them they then get distended and cannot go back to place Body will respond to all of exercises that you do I Body composition Fat vs fat free mass muscle bone etc Healthy body composition has a high proportion of a fat free mass It also increases the metabolism Physical activity helps with this as well Finishing Chapter 3 after disorders Posttraumatic stress disorder PTSD 0 Reaction to a severely traumatic event Treating anxiety disorders 0 Medication o Psychological interventions Depression Cognitivebehavioral o Demoralization Feeling of sadness and hopelessness Loss of pleasure in doing usual activities Poor appetite and weight loss Insomnia or disturbed sleep Restlessness or alternatively fatigue Thoughts of worthlessness and guilt Trouble concentrating or making decisions Thoughts of death or suicide 0 Dysthymic disorder Symptoms for longer than 2 years 0 Treating depression Medications therapy electroconvulsive therapy Season affective disorder SAD Mood Disorders 0 Mania and Bipolar Disorder Mania versus bipolar disorder mania is quick moving and can t keep clear thoughts always rushing Bipolar means that there is a chemical imbalance also becomes depressed People with Bipolar disorder can go months without swinging between poles Men and women equally have Bipolar disorder but women are more likely to be clinically diagnosed o Schizophrenia Getting Help Not rare Uncertainty about causes several genes appear to increase the risk of developing schizophrenia General characteristics 0 Disorganized thoughts 0 Inappropriate emotions o Delusions see smell things that aren t there 0 Auditory hallucinations o Deteriorating social and work functioning this is inevitable because these characteristics are hard to mask 0 At risk for suicide this means that people with schizophrenia require medication 0 Selfhelp Books Writing a journal Religious belief and practice Social network 0 Peer counseling and support groups 0 Professional help Determine the need Types of psychotherapy Choosing a mental health professional 0 Psychiatrists 0 Clinical psychologists 0 Social workers have to have a master s degree to earn this title 0 Licensed counselors degrees vary from state to state 0 Clergy 0 Treatment team Suicide and Self Injury 0 Suicide Statistics Prevalence Gender men higher than women men over age of 65 highest women attempt 3 times as often as men with drugs as opposed to lethal force Ethnicity Age 0 Selfinflicted injury 0 Warning Signs and Risk Factors Expressing the wish to be dead or revealing contemplated methods Increasing social withdrawalisolation Sudden inexplicable lightening of mood History of previous attempts Suicide by a family member or friend Readily available means of committing suicide History of substance abuse or eating disorders Serious medical problem HPED 143 Chapter 3 Homework Complete Worksheet 20 Maslow39s Characteristics due Tuesday 1 Achieving a Healthy Self Esteem a Developing a Positive SelfConcept i Begins in childhood ii Integration iii Stability b Maintaining honest communication i Assertiveness training people who are quotpleasersquot face challenges in that it is hard for them to honestly communicate with other people Especially Type C people avoid confrontation Knowing what to say and when ii Dealing with loneliness 1 Discovering how to be happy on your own 2 Not to feel isolated when you39re alone Some people can interpret being alone as being rejected 3 Also approaching everyone as if they39re going to like you may contribute to loneliness and rejection complex 4 Even friends that you don39t see often can be the ones that you relate to and con de in iii Dealing with anger 1 The book talks more about being exible than dealing with anger 2 Dealing with anger in other people One of the easiest things you can do is wait This can be for a night or however much time you need II If someone becomes physical with you you need to walk away lll You do not know what people are harboring so you move on 2 Psychological Disorders a Anxiety disorder i Simple or speci c phobia 1 Fear of something de nite animals high places closed spaces 2 Most common and understandable 3 These reactions can occur because of experiences ii Social phobia 1 15 million Americans struggle with this very common 2 Fear of humiliation or embarrassment while being observed by others 3 These are commonly portrayed in the media as people who have these anxieties that deter any type of happiness if left untreated iii Panic disorders 1 Sudden unexpected urges in anxiety I Rapid and strong heartbeat ll Shortness of breath III IV VI Loss of physical equilibrium Feeling of losing mental control People with panic disorders may limit what they do because they are afraid of the reaction that they will have in their bodies Many triggers sights sounds smells iv Generalized anxiety disorder GAD Reaction to future threats is to worry Worries have taken over someone39s life and can no longer be controlled GAD can then lead to depression because it commonly accompanies depression v Obsessivecompulsive disorder OCD II III IV V Obsessions recurrent unwanted thoughts These thoughts are intrusive and cannot be stopped Compulsions repetitive difficulttoresist actions Someone can have either obsessions or compulsions however it is common to have both There39s a feeling of a loss of control when 0CD is full blown
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