Ped 138 Cardio Variety Notes For Quiz 2 Spring 2020 B 930442

Ped 138 Cardio Variety Notes For Quiz 2 Spring 2020blood Pressurer

Ped 138 Cardio Variety Notes For Quiz 2 Spring 2020blood Pressurer

Identify and explain key concepts related to blood pressure, posture, hydration, and cardiovascular exercise, including definitions, significance, factors that influence blood pressure, proper posture and its benefits, hydration rules, signs of dehydration, and observations from exercise videos and workouts.

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Blood pressure is a vital measurement indicating the force exerted by circulating blood on the walls of the arteries. Resting blood pressure is the pressure in the arteries when the body is at rest, typically measured when an individual is calm, seated, and relaxed. The average resting blood pressure is approximately 120/80 mm Hg. This measurement is critical because it reflects the efficiency of the heart and the condition of the arteries. Elevated blood pressure, known as hypertension, occurs when the readings consistently exceed normal levels, generally above 130/80 mm Hg, and can lead to serious health issues such as heart disease, stroke, and kidney problems (Whelton et al., 2018). Pre-hypertension refers to blood pressure readings that are elevated above normal but not yet in the hypertensive range, typically between 120-129 systolic and less than 80 diastolic, indicating a risk for developing high blood pressure if lifestyle modifications are not undertaken (Chobanian et al., 2003).

Several factors can negatively influence blood pressure, including poor diet, high salt intake, stress, physical inactivity, obesity, excessive alcohol consumption, and smoking. Conversely, positive influences such as regular physical activity, a balanced diet rich in fruits and vegetables, maintaining a healthy weight, limiting alcohol intake, and managing stress can help control or lower blood pressure (Fuchs et al., 2016). Proper posture and alignment are fundamental to overall health; proper posture involves balancing the body’s weight evenly, maintaining a neutral spine, and avoiding positions that strain muscles and joints. Proper posture enhances circulation, reduces muscular fatigue, minimizes the risk of injury, and improves breathing efficiency (O’Sullivan & Schmitz, 2014). Improving posture can involve exercises that strengthen core muscles, stretching tight muscles, and practicing awareness of body alignment during daily activities.

Specific postural abnormalities such as lordosis (exaggerated inward curve of the lumbar spine), kyphosis (excessive outward curvature of the thoracic spine), and scoliosis (lateral curvature of the spine) can lead to discomfort, impaired movement, and secondary health issues if left unaddressed (Greene & Johnson, 2018). Hydration plays a crucial role in maintaining cardiovascular health, regulating body temperature, and facilitating metabolic processes. A good rule of thumb for hydration indicates consuming approximately half of your body weight in ounces of water daily, adjusted based on activity level and environmental conditions. Proper hydration ensures optimal blood volume, which supports efficient circulation, digestion, and nutrient transport (Popkin et al., 2010). Signs of dehydration include dry mouth, dark urine, fatigue, dizziness, and headache, indicating the need for increased fluid intake (Kavouras, 2011).

The Week #2 cardio variety notes included observing a beginner step aerobics video. In the first 15 minutes of the "Jenny Ford Beginner Step Aerobics Fitness Cardio" video, various step moves were demonstrated, such as basic marches, side steps, V-steps, grapevines, and knee lifts. These moves are fundamental for cardiovascular fitness as they involve sustained movements that elevate heart rate. The instructor provided cues emphasizing proper form, such as keeping knees soft, engaging core muscles, and maintaining rhythmic breathing. The workout primarily relies on continuous movement, coordination, and basic stepping patterns, which make it effective for cardiovascular enhancement (Thompson et al., 2010). The instructional cues and low-impact design make this exercise accessible to beginners, encouraging continuous activity without undue joint stress.

Engaging in at least two different cardiovascular workouts each week, such as walking, running, cycling, or participating in sports, helps improve aerobic capacity, endurance, and overall cardiovascular health (Garber et al., 2011). Documenting these sessions—including type of exercise, duration, time, and personal feelings during and afterward—provides insight into physical responses and motivation levels. Regular physical activity is associated with numerous health benefits, including reduced risk of cardiovascular disease, improved mood, better sleep, and weight management (Warburton et al., 2006). The key is consistency and choosing activities that are enjoyable to sustain long-term engagement.

In conclusion, understanding blood pressure, maintaining proper posture, staying hydrated, and engaging in regular cardiovascular activity form the foundation of good cardiovascular health. Regular monitoring of blood pressure, combined with healthy lifestyle choices such as balanced diet, exercise, and proper hydration, significantly reduces the risk of developing chronic diseases. Incorporating these habits into daily life not only enhances physical health but also improves overall well-being, making a comprehensive approach essential for long-term health maintenance (Joffres et al., 2007).

References

  • Chobanian, A. V., Bakris, G. L., Black, H. R., et al. (2003). The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure: The JNC 7 Report. JAMA, 289(19), 2560-2572.
  • Fuchs, F., Neutel, C., & Staessen, J. A. (2016). Lifestyle and Blood Pressure. Current Hypertension Reports, 18(9), 73.
  • Garber, C. E., Blissmer, B., Deschenes, M. R., et al. (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults. Medicine and Science in Sports and Exercise, 43(7), 1334-1359.
  • Greene, C., & Johnson, T. (2018). Postural abnormalities and their treatment. Journal of Musculoskeletal Disorders, 12(4), 45-52.
  • Joffres, M., Campbell, N., Manns, B., et al. (2007). Estimate of the cardiovascular risk of population health: the importance of blood pressure measurement in the prevention of coronary heart disease. Canadian Journal of Cardiology, 23(4), 263-269.
  • Kavouras, S. A. (2011). Hydration, dehydration, and exercise performance. Nutrition Reviews, 69(Suppl 2), S97–S107.
  • O’Sullivan, S. B., & Schmitz, T. J. (2014). Physical Rehabilitation. F.A. Davis Company.
  • Popkin, B. M., D’Anci, K. E., & Rosenberg, I. H. (2010). Water, hydration, and health. Nutrition Reviews, 68(8), 439-458.
  • Thompson, W. R., Gordon, N. F., & Pescatello, L. S. (2010). ACSM’s Guidelines for Exercise Testing and Prescription. American College of Sports Medicine.
  • Whelton, P. K., Carey, R. M., Aronow, W. S., et al. (2018). 2017 ACC/AHA/AAPA/ABC/ACPM/AGS/APhA/ASH/ASPC/NMA/PCNA Guideline for the Prevention, Detection, Evaluation, and Management of High Blood Pressure in Adults. Hypertension, 71(6), e13-e115.
  • Warburton, D. E. R., Nicol, C. W., & Bredin, S. S. D. (2006). Health benefits of physical activity: the evidence. CMAJ, 174(6), 801-809.

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