...Benefits of Physical Fitness Physical Fitness has many positive benefits for a person’s body. Exercise provides health benefits, increases strength and energy, enhances a person’s appearance, which helps with self-esteem and also relieves stress. A major health benefit from exercising is reducing the risk of heart disease. Exercise will help increase the HDL (good cholesterol) to LDL (bad cholesterol) ratio. Estimates are that 96.8 million American adults (51 percent) have blood cholesterol values of 200 mg/dL and higher. About 37.7 million American adults (20 percent) have levels of 240 or above. By having physical activity, the efficiency of the heart and lungs is increased. As a person’s level of fitness increases blood pressure will decrease therefore lowering high blood pressure. Exercise also controls diabetes by increasing insulin efficiency. A person’s body is protected against osteoporosis when exercising because bone mass is increased. Studies done on the bone density of broken limbs have shown that in just 2 months, a bone can lose 5 percent of its mass. Astronauts have also shown similar loses when subjected to weightlessness. By exercising frequently, a person’s joints, tendons, and ligaments are more flexible promoting easy unrestricted movement. This will increase a person’s sense of balance and agility. Exercise also helps expedite the movement of the nutrients to the cells and the toxins from the cells improving digestion and elimination. The endurance and energy...
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...it’s basically technology that is dynamic, economical (most of the time), and engages in multiple long term solutions towards the health of humans and the productivity, through interactive multisensory technology, action based learning, and brain-body integrated exercise. This type of technology can be used through the use of SMART bands, or wearable equipment, such as the Garmin Vivofit or the Adidas Fit Smart: Fitness tracker, video game based systems such as the Wii Fit or XBOX Kinect, Personalized Apps that can be downloaded onto your smart phone, and even built-in to large workout equipment, like treadmills and ellipticals. One major type of this product is a multisensory fitness suite of products by Multisensory Products. One of the proprietary technologies within MultiSensory Fitness Inc., SMART is Multisensory Brain-Body Fitness Training, a leading technology. This type of technology is designed to create a unique workout that can be used by people of all ages and abilities. Their products combine brain and body fitness, that are designed to improve physical, sensory, and cognitive performance, all while doing it...
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...Personal Fitness Program Plan and Contract A. I, am contracting with myself to follow a physical fitness program to work toward the following goals: Specific or short term goals 1. Reduce my time from a 10 minute mile to a 5 minute mile 2. Increase burpees able to complete from 10 to 15 3. Increase plank time from 30 seconds to 1 minute 4. Lose 20lbs in by May 13, 2013 General or long term goals 1. Reach and maintain a healthy body weight and BMI 2. Complete a 5K 3. Reduce risk for preventable obesity related conditions 4. Improve self-esteem and confidence B. My program plan is as follows: Components Frequency Activities CRE MS ME F BC Intensity Duration M T W Th F Sa Su Crossfit X X X X X 70-90% 60 min X X X Jogging/walking or swimming X X 55-70% 60 min X X X Yoga X X X X 50-60% 30 min X X C. My program will begin on March 11, 2013. My program includes the following schedule of mini goals. These mini goals are “stepping stones” for me to achieve one of my main goals from Section A. For each step in my program, I will give myself the reward listed. MINI GOAL DATE REWARD Complete 2 full weeks of program March 25, 2013 5 new songs on ipod 10lb loss March 31, 2013 New workout outfit Complete 3 miles April 5, 2013 New running shoes 25 burpees May 13, 2013 New yoga mat D. My program will include the addition of physical activity to my daily routine (such as walking to class): 1. Take stairs instead of the elevator 2. Park...
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...WORKOUT: A HEALTHY OPTION FOR TREATING DEPRESSION _____ A Research Paper Presented to Mrs. Susana D. Dado St. Joseph College Olongapo City _____ In Partial Fulfillment Of the Requirements in ENGLISH IV _____ by : Daniel O. Mirabueno 4 – Charity (SSC) March 8, 2013 TABLE OF CONTENTS ACKNOWLEDGEMENT CHAPTER PAGE I. INTRODUCTION 1 A. Statement of the Problem 5 B. Significance of the Study 5 C. Scope and Limitation 6 D. Definition of Terms 6 II. DISCUSSION 7 A. Sweating the Way Out 7 B. Workout Magic 11 C. Doing the Basics 15 D. On the Perspective of the Experts 19 E. Planting the Seeds for a Healthier Life 23 III. SUMMARY and CONCLUSION 27 BIBLIOGRAPHY ACKNOWLEDGEMENT “I do not cease to give thanks for you as I remember you in my prayers.” — Ephesians 1.16 (62 AD) The researcher would like to extend his sincerest and deepest gratitude to all those who have contributed that made this research a possible and successful one. To his parents, Dr. Tirso Cadag Mirabueno and Mrs. Lydia Omaña Mirabueno, for giving him their unselfish love, care, untiring guidance, moral and financial support. To his family – especially his sisters Zarah, Arianne and Jencelle, and his brothers Meinard, Andrei, Eljhon and Zander – for extending him their unwavering help. To his research adviser, Mrs. Susana Dumayag...
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...Behavior Change Project The Transtheoretical Model The Transtheoretical Model (TTM) is an integrative model developed in the early 1980’s by Prochaska and DiClemente to conceptualize the process of intentional behavior change (Pro- Change Behavior Systems, 2015). The TTM emerged from a comparative analysis of the most powerful principles and processes of change from leading theories in psychotherapy and behavior change, including Conscious Raising by Sigmund Freud, Contingency Management by BF Skinner and Helping Relationships by Carl Rogers (Hayden, 2014; Hergenrather, 200*; Pro- Change Behavior Systems, 2015). Whereas other models of behavior change focus exclusively on certain dimensions of change such as social or biological, the TTM seeks to include and integrate key constructs from other theories into a comprehensive theory of change that can be applied to a variety of behaviors, populations, and settings including treatment settings, prevention and policy-making settings. Thus the name Transtheoretical (Pro- Change Behavior Systems, 2015). Stages of change It is not easy to for individuals to change from an unhealthy behavior to a healthy one. Therefore, the TTM focuses on the decision-making of the individual. It operates on the assumption that people do not change behavior quickly and decisively, rather, change in behavior, particularly long-term behavior, occurs continuously through a cyclical process (Boston University School of Public Health, 2016). The...
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...HPE/170 September 6, 2012 Linda Morrow * * 1. What can influence an individual to not meet their training plan expectations? * Time and goals take precedence when developing a plan for physical exercise program. One must evaluate the individual for mental and physical health limitations. Physical fitness programs must be conducive for the individual’s occupational, family, and personal life. Goals of fitness programs require accurate and achievable marks. Setting goals too high for individuals can guarantee high failure rate. Developing a fun program is essential for the success of the individual; if one hates the routine the odds are good, one will not see the program through to completion. * 2. If society has the knowledge of fitness factors, why do people continue making unhealthy choices? Why do they not develop sound physical fitness training habits? * Most individuals who do not heed the importance of exercise are usually from a family that has sedentary lifestyles or are not able to exercise because of impairments. Exercise is a conscious thought for some and others it is like a trip to the dentist. Knowing exercise is important one thing and using that knowledge is another. Some individuals are happy overweight and less than physical fit. Individuals often use obesity and little or no exercise in personal lives as a way to cover emotional problems or past traumas. Reasons for not exercising virtually have no limits. * 3. How can we...
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...Intervention The most important characteristic of EXSS 1000 students that should be considered when designing a physical activity intervention would be recognizing that the students are just beginning college. Most students enrolled in EXSS 1000 are incoming freshmen that are just moving to college and are probably not yet settled into their new lifestyle. EXSS 1000 students also probably do not have a full understanding that exercise has long-term benefits for health and is not just a method to help avoid the “freshmen-fifteen.” When designing a physical activity intervention for a client, it is always important to consider their current level of physical fitness. The students of these exercise classes will have various levels of physical fitness, but overall, everyone should be healthy enough to participate in some type of exercise program. Because we are in North Carolina, a state that has one of the highest obesity rates in the US, the students of these classes may be less fit than normal fit averages. In turn, not only do we need to look at the specific fitness levels of the students but also at the general perception of exercise that a college student would hold. The clients need to be able to see how easily they can increase their physical activity. The more apparent it is made to them that they can add physical activity into their daily routines, the more likely they are to adopt a more active lifestyle. We are all faced with unforeseen barriers that may inhibit...
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...Lifetime Fitness/Well – PEFT 101 CFW February 19, 2012 Good flexibility is extremely important in a good exercise program. According to the American College of Sports Medicine (2003, p. 10) “flexibility is the ability to bend joints and stretch muscles through a full range of motion”. During the first week of PEFT, the class performed the Sit and Reach flexibility test. This test measures the flexibility of the lower back and the hamstrings. My stretching reached 4 inches on this test, which equates to an excellent rating. According to the American College of Sports Medicine (2003) performing regular stretching exercises such as touching the toes and holding the stretch for a minimum of 10 seconds will improve flexibility. Having good flexibility will allow for less injuries and faster recoveries from strenuous work-outs. Grip strength measures overall body strength. This was also measured during the first week of class and my rating was superior with a score of 43 kgs. in my dominant hand. According to Professor Renaud, “a healthy adult should perform 1 set of 8-12 reps on 8-10 machines”. Those numbers can vary depending upon the reference. According to Incledon (2005) a healthy adult performing a moderate workout should do 3-4 sets of 8-10 reps on a variety of at least 5 machines or free weights. Muscular strength and endurance are important in everyday life because it not only makes you look better, but you simply feel better knowing you are improving and...
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...MONITOR UNIT AND INDIVIDUAL FITNESS TRAINING PROGRAMS PRERESIDENT TRAINING SUPPORT PACKAGE THIS PAGE LEFT BLANK INTENTIONALLY PRERESIDENT TRAINING SUPPORT PACKAGE (TSP) TSP Number / Title Effective Date Supersedes TSP(s) / Lesson(s) TSP Users Proponent Improvement Comments P661 / MONITOR UNIT AND INDIVIDUAL FITNESS TRAINING PROGRAMS 01 Jun 2006 P661, Monitor unit and individual fitness training programs, Jun 05 521-SQIM (DL), First Sergeant Course The proponent for this document is the Sergeants Major Academy. Users are invited to send comments and suggested improvements on DA Form 2028, Recommended Changes to Publications and Blank Forms. Completed forms, or equivalent response, will be mailed or attached to electronic e-mail and transmitted to: COMDT USASMA ATTN ATSS DCF BLDG 11291 BIGGS FIELD FORT BLISS TX 79918-8002 Telephone (Comm) (915) 568-8875 Telephone (DSN) 978-8875 E-mail: atss-dcd@bliss.army.mil Security Clearance / Access Foreign Disclosure Restrictions Unclassified FD5. This product/publication has been reviewed by the product developers in coordination with the USASMA foreign disclosure authority. This product is releasable to students from all requesting foreign countries without restrictions. 1 PREFACE Purpose This Training Support Package provides the student with a standardized lesson plan for presenting instruction for: Task Number Task Title 071-990-0007 071-990-0009 Implement a Total Fitness Program in a Company Implement...
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...The early pre-season is used for more general workouts, such as running. These workouts will gradually shift into more intense workouts – the key here is to not start off too intensely, because that will add stress and strain to rested muscles, increasing the chance for injury. You want to get your body back in shape after the off-season before you start pushing it too hard. Read more: http://www.motleyhealth.com/fitness/evan-longoria-baseball-workouts#ixzz1Ic8gcwbv Michael Deitsch & Garrett Underwood Sports & Exercise Prof. Ryan Arrowood Training A MLB Catcher Modern day baseball catchers are great athletes. Professional catchers are usually lean and quick. As for strength training, studies have shown that baseball-specific programs can increase batting speed and throwing velocity. Power training through plyometric increases a catchers speed and agility. It may also improve throwing and batting velocity. Shoulder injuries are a large concern in baseball. While strength conditioning can help to prevent injuries, weight lifting exercises may not target the correct muscles or the correct movement patterns. A catcher’s pre-season is used for general workouts, such as running. These workouts will gradually shift into more intense workouts. Catchers do not start off too intensely, because that will increase the chance for injury. It is important for a professional catcher to get their body back in shape before they start pushing it too hard. The core muscles are most...
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...Resolution To A New Me Everyone has issues in life that is difficult to ignore, whether it is personal, physical, and social. In my case, my problem is trying to find solution to push and motivate myself to live a healthy lifestyle and exercise daily. I will conduct a research on why this is a problem and solutions to resolve this issue. Next, I will design plans and strategies applicable to health and exercise. Then I will evaluate and consider all information gathered as possible solutions. My ultimate goal is to succeed and find a resolution to a new me. Identifying the problem: Living a healthy lifestyle and adding daily exercise is essential to good health. I allowed myself to follow a lifestyle by eating a healthy balance diet and exercising four-to five times a week. However, shortly after I discovered that I was expecting, everything came down the tunnel. I had a difficult time with my pregnancy and it detained my ability to exercise. Though, eating right was still viable, I simply let that go along with mobility. The outcome of not eating right and bed rest enormously added seventy pounds to my small frame body. Aside from the excess weight gain, my biggest day-to-day problem is motivating myself to exercise and work out daily. Presently the baby is out, my eating habit is out of control and my motivation is lacking at its best when it comes down to exercising. Even with a handful schedule, living healthy should be a priority. I believe that this is the time...
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...Department of Psychology Course: Between Psychology and Medicine Paper on: Medical and Psychological processes in Pilates Presented by: Hani Ovadia Introduction Psychological and physical health is greatly affected by behavior, similarly, different patterns of behavior derive from psychological and physical health (Folkins 1981). Consequently, both psychotherapists and doctors recommend to their patients to participate in activities that advance a healthier lifestyle (Bull 1995). The patients are advised to integrate gymnastics of different types in their lifestyle, includ ing among others: aerobics, yoga, kickboxing and Pilates (Howell 2011). Pilates is an exercise method based on gentle phy sical movements integrated with focused mind. The physical aspect is designed to tone and increase the flexib ility of the muscles and joints and also includes developing good posture, balance and coordination. The psychological aspect is based on correct breathing and mental concentration (Field 2009) In this paper I will examine the beneficiary effects of Pilates as a mind and body training method. First, I will describe the development of the method and the uniqueness of Pilates in comparison to other physical exercising methods. Then, I will further examine the physical and psychological influence Pilates has on its practitioners, while referring to research difficulties that arise and I will conclude with my personal opinion. Developing the method The method...
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...habits are going to the gym at least three days per week for one hour. I focus primarily on cardio because it helps to burn fat. I complete thirty minutes of cardio and 30 minutes of strength training everyday because I want to lose and tone! I find it easier to go to a gym as opposed to walking around my neighborhood. I tried that and felt discouraged, not quite sure why. But the gym is working so much better for me. According to SuperTracker results summary page, what were your credited minutes, total expended calories, physical activity score, and physical activity assessment results? Provide a screenshot of your results summary. The amount of minutes I exercised for four days were 360 minutes. I spend 30 minutes on the stationary bike and 30 minutes on the elliptical machine. I burned 1148 calories daily or 4592 calories over the four days (not sure why the tracker did not include this). I guess I did it incorrectly because I was not provided a physical activity score or assessment results. I could not locate the SuperTracker results summary page. [pic] What everyday changes, if any, might you make to increase the amount of energy expended in your day-to-day activities? There are multiple things I could add to my day to expend more energy. For example, I could take the stairs, instead of riding up the escalator – walk up the escalator. I could park my car farther away and walk. While watching television, during commercials I could do leg lifts or crunches! What types...
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...Three Day Activity Analysis Tonya Spaulding SCI/241 September 2, 2011 Summer Dale Three Day Analysis Some of the everyday changes I would make to increase my energy levels into my everyday activities would be to exercise in the morning. I believe taking a walk or doing floor exercises would help increase my energy levels on a everyday basis. I believe that exercising and giving yourself a good workout in the morning or even before one goes to bed. Before one goes to bed it will help one sleep in the morning exercising will help give extra energy that is needed throughout the day. I think if one incorporates physical activity at least half of an hour to an hour in the morning helps one in many ways with increasing energy and overall maintaining a healthy lifestyle in general. There are days that I do not want to take walks and if that is the case I will do an alternative exercise. Some other activities like riding a bike, jogging in place, aerobics, sit ups, yard work, or spending a bit more time getting ready in the morning all of these activities will burn calories to help keep ones body healthy. There are some activities that can not be performed year round especially if one lives in parts of the United States were the winters are bad and...
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...Home > Sports & Fitness > Aerobic exercise: the health benefits Aerobic exercise: the health benefits ‘Aerobic’ exercise refers to exercise that requires the consumption of substantially more oxygen than at rest. It is of a light to moderate intensity, and can be undertaken for a prolonged duration (many minutes to several hours) without excessive fatigue. Examples of aerobic exercise include walking, jogging, swimming or cycling at a steady pace. Another example would be dancing or ‘aerobics’ classes. Regular exercise causes your body to make adjustments that result in improved health and physical functioning. Continuing with regular exercise enables your body to maintain these benefits. Regularly doing the right types of exercise at the correct intensity, and for an appropriate duration, results in the most benefit. The benefits of aerobic exercise can be broadly categorised as either ‘fitness’ (physical capacity) or ‘health’. Fitness and health are linked, and most forms of aerobic exercise will help you achieve both. Fitness — including increased cardiorespiratory fitness and endurance (stamina) Regular aerobic exercise improves your cardiovascular fitness by increasing your capacity to use oxygen. It does this by increasing your heart’s capacity to send blood (and hence oxygen) to the muscles. This is mainly achieved through an increase in the size of the heart’s pumping chambers (ventricles), which means that your heart doesn’t have to beat as fast to deliver...
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