20. What is the most effective piece of exercise equipment? Something to think about for the last lecture . . .
Editor's Notes
2 – weight bearing exercise only
Oxygen is released from RBC more readily at higher muscle temperatures – prepare muscles for energy creation – aerobic ATP creation Facilitated nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures Lubricates joints
aid in the dissipation of waste products - including lactic acid reduce the potential for DOMS reduce the chances of dizziness or fainting caused by the pooling of venous blood at the extremities, abrupt stop to exercise causes decrease blood flow to heart and brain
3) The best exercises use larger muscle groups
- when taking medication the 220-age is useless - 30 beats above resting - RHR * 50% RHR
Ability to burn calories faster/ and more at rest Strengthening abdominal muscles and hamstrings = reduce low back pain Strengthen muscles around joints = reduce arthritic pain….pool activities Improve ADLs ex) open jars, pick up groceries, children etc -correct lifting/bending methods in combination with strength = less pain
Sedentary adult will lose 1 lb. Of muscle a year after the age 25
On last rep you shouldn’t be able to lift another
Stretch after muscles have warmed up for greater benefit
What would you do if ______ happened? Steps of self monitoring….. 1) Stop what you are doing! If your symptoms do not improve with rest within 10-15 minutes, call 911. Do not drive yourself to the hospital.
As movement increases – METs increase by increase energy production
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