BEHOLD EXERCISEBEHOLD EXERCISEAND ALL ITS GLORY:AND ALL ITS GLORY:

KNOWLEDGE IS POWER.KNOWLEDGE IS POWER.POWER INFLUENCES ONES LIFE.POWER INFLUENCES ONES LIFE.

LIFE IS THE EXPORATION OF NEW LIFE IS THE EXPORATION OF NEW KNOWLEDGE.KNOWLEDGE.

Presented by:

Professor Steven P. Dion, Salem State College * Sport, Fitness & Leisure Studies Department

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Focusing on the Dimensions of Focusing on the Dimensions of Health & WellnessHealth & Wellness

The key concept is having BALANCE The key concept is having BALANCE in your life – No one area is more in your life – No one area is more important than another.important than another.

The outcome or pursuit of BALANCE The outcome or pursuit of BALANCE leads to a stronger:leads to a stronger:– Spirit, Mind and Body – Spirit, Mind and Body –

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The top 3 killers should not be a surprise. We’ve known this info for several decades.

The benefit of us dying from these 3 ailments – is we can effect them through behavior change.

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Enabling Factors of theEnabling Factors of theCauses of DeathCauses of Death

LIFESTYLE!!!LIFESTYLE!!! - As if you didn’t know. - As if you didn’t know. How do you choose to live your life?How do you choose to live your life?

– Dietary Habits Dietary Habits (the new food pyramid)(the new food pyramid)– Exercise Habits Exercise Habits (today’s focus)(today’s focus)– Stress Management PracticesStress Management Practices– Spirituality Spirituality – Communication TacticsCommunication Tactics– EducationEducation– Etc – the list goes on and on…Etc – the list goes on and on…

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Developing an Exercise ProgramDeveloping an Exercise Program

Pre-Exercise considerationsPre-Exercise considerations– Doctors clearanceDoctors clearance– Baseline and Goal establishmentBaseline and Goal establishment

Exercise program considerationsExercise program considerations– F.I.T.T. principleF.I.T.T. principle

Post-Exercise considerationsPost-Exercise considerations– Addressing adversitiesAddressing adversities– Reward systemReward system

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Pre-Exercise ConsiderationsPre-Exercise Considerations Doctors ClearanceDoctors Clearance

– Any health issues?Any health issues? Establishing a Establishing a

baselinebaseline– Current level of fitness Current level of fitness

& ability.& ability. Goal developmentGoal development

– What/When/How and What/When/How and Why?Why?

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Exercise Program ConsiderationsExercise Program Considerations FrequencyFrequency

– How many times per How many times per week?week?

Intensity Intensity – How hard will you How hard will you

work? work? TimeTime

– How long will you How long will you workout?workout?

TypeType– What will you do?What will you do?

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Measuring IntensityMeasuring Intensity

Maximum Heart RateMaximum Heart RateMHR = 220 – ageMHR = 220 – age

Target Heart RateTarget Heart RateMHR x % rate (60-85%)MHR x % rate (60-85%)

Low intensity - 40-50Low intensity - 40-50Moderate intensity 50-60Moderate intensity 50-60High intensity – above 60High intensity – above 60

Rate of Perceived Rate of Perceived ExertionExertion6-20 rating scale – 6-20 rating scale – correlated to your correlated to your heart rate.heart rate.

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Components of a WorkoutComponents of a Workout

Warm-upWarm-up– Prepare yourself physically and mentallyPrepare yourself physically and mentally

Exercise boutExercise bout– Participating in the mode of choice.Participating in the mode of choice.

Cool downCool down– Bringing body back to homeostasis.Bringing body back to homeostasis.

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Post-Exercise ConsiderationsPost-Exercise Considerations

Foresee problems Foresee problems – Pitfalls will occur, Pitfalls will occur,

so plan for them.so plan for them.– Be flexibleBe flexible

Reward yourselfReward yourself– If you accomplish If you accomplish

your goal – do your goal – do something nice for something nice for yourself.yourself.

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Special ConsiderationsSpecial Considerations How much aerobic exercise is required to decrease How much aerobic exercise is required to decrease

the risk for cardiovascular disease?the risk for cardiovascular disease? Does exercise offset the detrimental effects of Does exercise offset the detrimental effects of

cigarette smoking?cigarette smoking? How long should I wait after a meal before I How long should I wait after a meal before I

exercise? exercise? What’s the best way to replace lost liquids after What’s the best way to replace lost liquids after

exercise?exercise? Can I exercise when I am sick / cold/ flu?Can I exercise when I am sick / cold/ flu? What time of day is best to exercise?What time of day is best to exercise?

Any Questions or CommentsAny Questions or Comments

Thank You For Your Time and a Thank You For Your Time and a Good Meal.Good Meal.

Spdion@yahoo.comSpdion@yahoo.com