Health Care

The principles of exercise intensity, duration, frequency, overload, progression, and specificity apply to resistance training as well as aerobic training. Intensity and Duration For muscular development and health enhancement, the intensity of resistance training may be set by selecting a weight that can be lifted at least 8 times but no more than 12 times. This weight probably represents 70% to 80% of a maximum effort. Each of these lifts is called a repetition. The duration of resistance training is determined by the number of repetitions of each exercise and the number of sets completed; 8 to 12 repetitions of an exercise constitutes one set of that exercise. If the development of strength is the primary goal, you may select the appropriate resistance for each exercise by determining, through trial and error, the amount of weight needed to perform 6 repetitions maximum (RM). This means that you are strong enough to perform 6 repetitions but not 7. This is the basis of progressi

Muscular strength is the maximum force that a muscle or muscle group can exert in a single contraction. It is best developed by some form of progressive resistance exercise, for example, weight training with free weights (barbells and dumbbells) or single multistation machine weights. These exercises are demonstrated on exercise machines and free weights, these methods are equivalent and work the same muscle groups.The two types of muscular contractions are static and dynamic. Dynamic contractions occur when muscles shorten and move the bones to which they are attached, producing movement around a joint. Dynamic movements consist of concentric and eccentric muscle contractions . A concentric contraction occurs when a muscle shortens as it develops the tension to overcome an external resistance. An eccentric contraction occurs when the muscle lengthens and the weight or resistance is slowly returned to the starting position. In eccentric contractions the muscles are resisting the for

The ultimate goal in stress coping and management is to reduce the negative effects of stress. Different relaxation techniques have proved successful and can be used based on individual preference. Brief descriptions of various techniques follow. If you are interested in pursuing the use of these techniques further, more information is available in books or on tapes. These books and tapes can be purchased at bookstores or may be accessible at your library. Deep Breating as a Relaxation Technique Deep breathing is the most basic relaxation technique and is often the foundation for other methods. The primary benefit is that deep breathing can be done anywhere and anytime. It is beneficial to practice deep breathing several times a day. The methodology consists of completely filling the lungs when breathing so that the abdomen expands out ward. You begin by taking a deep breath and then exhaling slowly through the mouth. A hand can be placed on the stomach to ensure that it is fully e

Visualization Visualization (imagery) is a form of relaxation that uses the imagination. Begin as before, by finding a comfortable position, shut your eyes, and take several deep breaths. Several variations of visualization can then be used. You can imagine a tranquil scene, such as a beach on a sunny day or a valley with a stream or forest, and then place yourself in the scene. All the sights, sounds, smells, and feelings can be imagined. People suffering from a terminal illness frequently imagine scenes in which their immune system attacks or destroys their disease, or they envision themselves as healthy and disease free. Individuals who want to make major life changes, such as losing weight or stopping smoking, can envision themselves slim or not smoking or imagine themselves in trouble situations. Difficult situations can be prepared for by envisioning yourself in a situation in which you are tempted to overeat or smoke and then see yourself making wise choices or not engaging i

A study completed in Finland produced evidence that too much stored iron in the body is a risk for heart disease. Ferritin is the major stored form of iron in the body. Finnish men who had high blood levels of iron (more than 200 micrograms per liter of blood) were twice as likely to have a heart attack as men who had lower levels. These data seem to be consistent with animal study findings that an iron overload accelerated atherosclerosis in already damaged arteries. As a result, the hypothesis that excess iron might promote the oxidation of cholesterol into a more harmful form emerged. But data generated from several epidemiological studies in the united states were in disagreement with the finnish study. In fact, one of these long term studies showed that high iron levels actually lowered the risk of heart disease.Why the discrepancy between the american and finnish studies? Many experts are convinced that the differences are related to the major sources of iron consumption in each

Influenza, or “flu,” is also caused by a virus. There are three primary strains of the influenza virus: A, B, and C. Most influenza develops from the A and B strains. These strains can change genetically, reappearing in an altered form every few years. Symptoms of all types of flu include chills, fever, weakness, headache, sore throat, dry cough, nausea, vomiting, and muscular aches and pains. All symptoms may not be present, and the severity varies greatly among people. Treatment for flu is the same as for the common cold. Aspirin should not be taken by children or teenagers because the potentially fatal Reye’s syndrome can develop.Vaccines are available that can prevent a particular type of influenza. Current recommendations are that priority should be given to children and adults with chronic cardiovascular and lung disorders, residents of nursing homes, medical personnel who may transmit the virus to high-risk patients, everyone over 65, and anyone with conditions such as diabetes

With the possible exception of AIDS, there is probably no disease that strikes more fear in people than cancer. The term cancer refers to a group of diseases characterized by uncontrolled disorderly cell growth. It is the second leading cause of death, accounting for 20% of all deaths. It is the leading cause of death among adults ages 25 through 64. Cancer deaths have risen 7% in the last 20 years. (Heart disease deaths, the number one cause of deaths, by comparison have fallen 50% during the same time period.) The major cause of the increase in cancer deaths is lung cancer. If lung cancer deaths were excluded, cancer deaths would have declined 14% between 1950 and 1990. Death rates for many major cancer sites have leveled off or declined over the past 50 years. Still, 42% of Americans will eventually develop one or more of the 100 different forms of cancer; 40% of people who get cancer will be alive 5 years after diagnosis. Most of this 40% can be considered cured, whereas others st