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Physical+Health+Talk++++C
Course: PHE 44, Summer 2011School: UC Davis
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ReducedriskofHeartDiseasestrongerheartandmoreefficient cardiorespiratorysystem 2. PhysicalHealthTalk Coachlou 71211 ExerciseandDiseasePrevention 1. PreventionofHighBloodPressurerelatedissuesduetolowerblood pressure 3. ReducedArterialDiseaseduetolowercholesterol 4. ReducedCancerriskevidenceindicateslowerriskofbreastandcoloncancerduetophysical activity 5. ReducedriskofOsteoporosis 6....
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Coursehero >> California >> UC Davis >> PHE 44Course Hero has millions of student submitted documents similar to the one
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Course Hero has millions of student submitted documents similar to the one
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ReducedriskofHeartDiseasestrongerheartandmoreefficient
cardiorespiratorysystem
2. PhysicalHealthTalk
Coachlou
71211
ExerciseandDiseasePrevention
1. PreventionofHighBloodPressurerelatedissuesduetolowerblood
pressure
3. ReducedArterialDiseaseduetolowercholesterol
4. ReducedCancerriskevidenceindicateslowerriskofbreastandcoloncancerduetophysical
activity
5. ReducedriskofOsteoporosis
6. PreventionofDiabetesriskfactorsfortype2diabetesinclude
obesity,highbloodpressure,highcholesterolandfamilyhistory
7. Regular,consistentexercisepromotesahealthyimmunesystem.
Moderateexercisegivestheimmunesystematemporaryboostinthe
productionofcellsthatattackbacteria.Extremeexercisemaybe
detrimental
EffectsofExerciseonMentalHealth
Studiesshow:
1. ReducedAnxiety
a. Bestresultswithaerobicexercise
b. Bestafterweeksofregularexercise1015
c. Bestbenefitsforthosewhoarelessfittostartwithand
moreanxioustostartwith
2. ReducedDepression
a. Bestafterweeksofexercisebutsomestudiesshowed
improvementafterthebeginningoftheexercise
program
b. Bestwhendoneseveraltimesaweek
c. Bestwithmorevigorousactivity
3. Benefitssimilartothoseforothertreatments
4. Activityassociatedwithpositiveselfesteem
5. Activityassociatedwithrestfulsleep
6. Activityassociatedwithabilitytorespondtostress
7.Activitybroughtaboutsmallbutsignificantincreasesin
physicalselfconceptorselfesteem
8.Physicallyactivesubjectswenttosleepmorequickly,sleptlonger
andhadmorerestfulsleepthatuntrainedsubjects.
7.3%adultpopulationinUSsuffersfromsomeformofanxietydisorderthat
necessitatessomeformoftreatment
68%sufferfromsomeformofclinicaldepression
StartinganExerciseProgram
1. Getamedicalexaminationifage,illnessorinjuryisanissue
2. Startslow.Donotoverdueit.Makeaplanofrealisticgoals
Harderisnotnecessarilybetter
Nopainnogain?
3. Wearcorrectclothing
Loseenoughnottorestrictmovement,chafing
Propershoes!
Warmenoughlayers
Coolenoughnakedinthecoldrain
4. Getorganizedandsetupsupportsystem
Exercisewithafriend
Scheduleyourworkouts.Writethemonyourcalendar.
Recordyourworkoutspositivereinforcement
Whatisyourreward?
5. Varietymaintainsinterest,helpspreventoveruseandmayassistin
amoreroundedexerciseprogram
6. Properdietandenoughsleep
7. DevelopaLifestylePerspectiveIdentifyyourchoices
Rideabikeorwalkinsteadofridethecarorbus
TakeawalkinsteadofwatchTV
Raketheleaves,washthecar,cutthelawn,sweepthefloors,
JustDoIt!JustTryIt!
8. Consultanexpertorgainexpertise
9. Warmupraisethebodytemperaturebywalking,jogging,bicycling,
calisthenics,lightweightlifting,stretching
10. CoolDownbringdownyourheartrategradually,keepthe
bloodpumpingandstretch
11.Flexibility
EffectsonCardiovascularSystemfromAerobicExercise
Restingheartratedecreases
Exerciseheartrateatsteadyloaddecreases
Pulseraterecoveryfollowingexerciseshortens
Strokevolumeincreases
Cardiacoutputincreases
Oxidativecapacityofthemuscleincreases
Bloodvolumeincreases
Maximumheartrateisunchanged
Densityofthecapillarybedsincreases
Energysourcestoredinmuscleincreases(mainlyglycogen)
LactateThresholdshiftstolaterintheactivitysoburnfatlonger
Gasdiffusioncapacityoflungsincreasespartlyduetoincreasedbloodflow
Totallungcapacityincreases
Oxygencarryingcapacityofbloodimproves
AerobicConditioning
Intensity
Targetexerciseheartrate
Perceivedexertionhowdoyoufeel
Frequency
Beginner2to3timesperweek@60%intensity
Intermediate4daysperweek
Advanced6daysperweek
Duration
30to60minutes
inverselyrelatedtoexerciseintensity
Exampleforabeginner
Week1:2daystwiceadayfor1015minutes@60%
Week2:3daystwiceadayfor1015minutes@60%
Week3:4daysonceadayfor2025minutes@60%
Week4:4daysonceadayfor1520minutes@70%
Choices
Week5:4daysonceadayfor2025minutes@70%
Typesofexercises
Intervaltraining
Crosstraining
Bike,stationarybike,treadmill,stairstepper,rowingmachine,
ellipticaltrainer,
TARGETEXERCISEHEARTRATE
MaximumHeartRate
(MHR)=220age
RestingHeartRate
(RHR)=__________atrest
ReserveHeartRate
(MHR)(RHR)=_______________
Find60%ofreserve
Reserve
___________X.60=_____________
Find70%ofreserve
___________X.70=_____________
Find80%ofreserve
___________X.80=_____________
Addthose%sbacktoyourrestingheartratetofind
____________60%targetexerciseheartrate
____________70%targetexerciseheartrate
____________80%targetexerciseheartrate
EffectsofResistantTraining
Muscularstrengthincreases
Muscularenduranceincreases
Muscularpowerincreases
Motorrecruitmentandfiringrateimprove
Muscleshypertrophyandtone
Bonedensityincreases*
Greater%leanbodymass
DecreaseinFatMassduetoincreasedenergyconsumption
Increaseinbodyweightduetoincreasedmusclemass
Slowdownoftheagingprocessagecauseslossofmusclemassand
speedofcontraction,lossofbonedensity
Connectivetissuestrengthens
Frequency
StrengthTraining
48hoursbetweenspecificmusclegroupworkout
Beginning23timesperweek
Intermediate/advancedsplitroutine
Intensity
Toning/generalconditioning6570%@12reps
Endurance<65%of1RM1218reps
Optimalstrengthgain>85%1RM@26reps
Maximumsizegain6585%1RM@612reps
Duration(rest)
Endurance<30seconds
Musclesize3090seconds
Sets
Strength25minutes
Endurance23sets
Musclesize36sets
Strength36sets
Choices
Heavy/Lightdays
Pyramidweightgoesupandrepsgodown
Supersets
Cyclesperiodization
Circuittraining
Geneticandgenderpotentials
GeneralPrinciples
1exerciseforeachbodyparttotalbodyworkout
fullrangeofmotionworkmoreofthemuscleandincreaseflexibility
multijointexercisesfirstthensinglejoint
alternatepush/pullexercises
alternateupperandlowerbodyexercises
highpriorityexercisesdoneearlier
Definethefollowing
Isometriccontraction
Isotoniccontraction
Negativeoreccentriccontraction
Agonistandantagonistmuscles
Involuntarymuscle
Ligaments
Tendons
Musclefiberrecruitment
Identifythelocationandtheprimarymovementresponsibility:
Deltoid
Pectoralis
Quadriceps
Hamstrings
Biceps
Gastrocnemius
Triceps
Trapezius
Whataffectdoesanincreaseinbodytemperaturehaveonthemusclesability
todowork?
Howdoesexercisingthroughoutacompleterangeofmotionaffectflexibility?
Totalmuscularstrengthdevelopment?
Matchthefollowing
1.progression
a.conditioninwhichindividualtrainstoo
muchresultinginmusclefatigue,
stalenessandpossibleinjury
2.adaptation
b.improvementsinperformancedueto
trainingactivitiessimilartoactivitiesusedincompetition
3.overtraining
4.specificity
c.stressappliedtobodygreaterthan
normal
d.thebodywillreactandchangeinorder
tomeetstressesputonit
5.overload
ans:1e,2d,3a,4b,5c
Definethefollowing
e.gradualincreasesinfrequency,intensity
anddurationoftrainingactivities
Duration
Intensity
Frequency
Mesomorph
Ectomorph
Endomorph
Fasttwitchmusclefiber
Slowtwitchmusclefiber
LeanBodyweight(fatfreemass)
Staticstretch/dynamicstretch
Aerobicexercise/anaerobicexercise
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UC Davis - PHE - 44
What is your STRESS?1. What was the stressor?The midterm / assignmentorprocrastinationyour guilt, frustration,It is our job, why we are hereOrganize!The Game, what we doPrioritizeThe Way we get where we want to goPlay on-CompeteIf the Cause of
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Introduction to TurbulencebyHkan GustavssonDivision of Fluid MechanicsLule University of TechnologyForewordThe intention with these pages is to present the student with the basic theoretical concepts ofturbulence and derive exact relations from the
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1Turbulence & mixingTurbulence & mixing4th lectureFACE 8 2007Turbulence & mixing2 Program08:15-08:4508:45-09:0009:00-09:1509:15-10:0010:00-12:00Lecture: Derivation of RANSExercise: Questions about turbulenceBreakLecture: Turbulence models
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1Turbulence & mixingTurbulence & mixing4th lectureFACE 8 2007Turbulence & mixing2 Program08:15-08:4508:45-09:0009:00-09:1509:15-10:0010:00-11:3011:20-12:00Lecture: The LES approachExercise: RANS+ QuestionsBreakLecture: Smagorinsky SGS mod
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Turbulent Flow and Transport77.1 7.2 7.3 S.Buoyant Plumes, Thermals, etc.Jets, plumes, forced plumes, thermals, etc. Stable and unstable atmospheres. The Boussinesq approximation and the conditions for its applicability. Integral equations for a stea
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Turbulent Flow and Transport8Introduction to Turbulence Models8.1Approaches to closure. Eddy diffusivity defined in terms of local turbulencelength scale.8.2Equations for (i) the kinetic energy of the mean motion and for (ii) the mean kinetic ene
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Turbulent Flow and Transport9Dispersion in Pipe and Channel flow9.1Dispersion in laminar pipe flow. Purely diffusive dispersion, purelyconvective dispersion, and Taylor (or TaylorAris) dispersion. Scaling laws that definethe conditions under which t
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Chapter 12Foundations of Fluid DynamicsVersion 0212.2 28 Jan 03Please send comments, suggestions, and errata via email to kip@tapir.caltech.edu and rdb@caltech.edu,or on paper to Kip Thorne, 130-33 Caltech, Pasadena CA 9112512.1OverviewHaving studi
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Chapter 14TurbulenceVersion 0214.2, 5 February 2003Please send comments, suggestions, and errata via email to kip@tapir.caltech.edu and alsoto rdb@caltech.edu, or on paper to Kip Thorne, 130-33 Caltech, Pasadena CA 9112514.1OverviewIn Chap. 12, we
Auburn - ME - 563
42CHAPTER 2. FUNDAMENTAL LAWSwhere is the density of the uid and vn is the face-normal velocity across the face of area A of a control volume (see Problem 2.7.7).2.6 The Law of SimilarityThe law of similarity [7, 8] enables in some situations to use a
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Chapter 3 Laminar ows3.1 AssumptionsFlow equations discussed in Chapter 2 provide analytical solutions only in some special cases. In this chapter we shall consider the equations for incompressible ow: (2.4), (2.22) and (2.74), assuming that all the coe
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Chapter 4 Turbulent ows4.1 Transition to turbulenceIn the case of free ows transition to turbulence occurs much earlier than in conned ows. In terms of Reynolds number, it is a matter of several hundred for the unbounded ows around objects, and a matter
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FUNDAMENTAL AND CONCEPTUAL ASPECTS OF TURBULENT FLOWSProfessor and Marie Curie Chair in Fundamental and Conceptual Aspects of Turbulent Flows Institute for Mathematical Sciences and Department of Aeronautics, Imperial College LondonLectures series as a
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FUNDAMENTAL AND CONCEPTUAL ASPECTS OF TURBULENT FLOWSProfessor and Marie Curie Chair in Fundamental and Conceptual Aspects of Turbulent Flows Institute for Mathematical Sciences and Department of Aeronautics, Imperial College LondonLectures series as a
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FUNDAMENTAL AND CONCEPTUALASPECTS OF TURBULENT FLOWSArkady TsinoberProfessor and Marie Curie Chair in Fundamental and Conceptual Aspects of Turbulent FlowsInstitute for Mathematical Sciences and Department of Aeronautics, Imperial College LondonLectu
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FUNDAMENTAL AND CONCEPTUALASPECTS OF TURBULENT FLOWSArkady TsinoberProfessor and Marie Curie Chair in Fundamental and Conceptual Aspects of Turbulent FlowsInstitute for Mathematical Sciences and Department of Aeronautics, Imperial College LondonLectu
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FUNDAMENTAL AND CONCEPTUALASPECTS OF TURBULENT FLOWSArkady TsinoberProfessor and Marie Curie Chair in Fundamental and Conceptual Aspects of Turbulent FlowsInstitute for Mathematical Sciences and Department of Aeronautics, Imperial College LondonLectu
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FUNDAMENTAL AND CONCEPTUALASPECTS OF TURBULENT FLOWSArkady TsinoberProfessor and Marie Curie Chair in Fundamental and Conceptual Aspects of Turbulent FlowsInstitute for Mathematical Sciences and Department of Aeronautics, Imperial College LondonLectu
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FUNDAMENTAL AND CONCEPTUAL ASPECTS OF TURBULENT FLOWSProfessor and Marie Curie Chair in Fundamental and Conceptual Aspects of Turbulent Flows Institute for Mathematical Sciences and Department of Aeronautics, Imperial College LondonLectures series as a
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FUNDAMENTAL AND CONCEPTUALASPECTS OF TURBULENT FLOWSArkady TsinoberProfessor and Marie Curie Chair in Fundamental and Conceptual Aspects of Turbulent FlowsInstitute for Mathematical Sciences and Department of Aeronautics, Imperial College LondonLectu
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FUNDAMENTAL AND CONCEPTUALASPECTS OF TURBULENT FLOWSArkady TsinoberProfessor and Marie Curie Chair in Fundamental and Conceptual Aspects of Turbulent FlowsInstitute for Mathematical Sciences and Department of Aeronautics, Imperial College LondonLectu
Auburn - ME - 563
Lecture Notes. Waves in Random MediaGuillaume Bal1January 9, 20061Department of Applied Physics and Applied Mathematics, Columbia University, New York NY,10027; gb2030@columbia.eduContents1 Wave equations and First-order hyperbolic systems1.1 Int
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Tony Burdens Lecture Notes on Turbulence, Spring 2006Wall-bounded shear owsversion 1: channel owFully developed channel owSee the example in the section of the lecture notes which present Reynolds equationand the Reynolds stress.For fully developed,
Auburn - ME - 563
Turbulent Flow and Transport6Introduction to Turbulent Boundary Layers6.1The nature of flow in turbulent boundary layers. Inner and outer regions, eddydiffusivity distributions, intermittency, etc.6.2Integral form of the mean flow boundary layer e
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Cambridge University Engineering Department4A12: TurbulenceLecture NotesDr. E. MastorakosHopkinson LabE-mail: em257@eng.cam.ac.ukhttp:/www.eng.cam.ac.uk/ em2571Chapter 1Introduction1.1AimsThe main aims of this course are:1. To introduce some
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Chapter 3Governing equations3.1Instantaneous equations (incompressible uid)Conservation of massNavier-Stokesui=0xi(3.1)1 p1 ikui (uk ui )=+ gi ++txk xi xk(3.2)with the shear stress given by:ij = 2sij = ui uj+xjxi(3.3)with sij
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Chapter 5Free thin shear owsIn this Chapter, we will discuss a large class of ows called thin shear ows. We will focuson ows far from a solid surface (the wall boundary layer is discussed in Chapter 6) andwe will aim to understand the structure of jet
Auburn - ME - 563
Approach to Chaos 0. Introduction There are two major reasons for studying non-linear systems. The first and most basic is that the equations of motion of almost all real systems are non-linear. The second reason is that even a relatively simple system wh
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4A8: Environmental Fluid MechanicsMixing and Reactions in Turbulent Flows3. Statistical description of turbulent mixingIn this Chapter, we will derive the governing equation for a reacting scalar in a turbulentflow and we will demonstrate why the turb
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Turbulent Flow and Transport3Concepts in Turbulence3.1Comments on laminar flow, its stability, and the transition to turbulent flow.3.2Features of turbulent flows (high Reynolds number, "randomness", threedimensionality of fluctuations, intermitte
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Cambridge University Engineering Department4A12: TurbulenceData CardAssume incompressible uid with constant properties.Continuity: ui=0xiMean momentum: ui uj ui ui1 p+ uj=+ 2 ui /x2 + gijtxj xixjMean scalar: 2 ui + ui=D 2 txixi
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Publication 97/2An Introduction to TurbulenceModelsLars Davidson, http:/www.tfd.chalmers.se/ladaDepartment of Thermo and Fluid DynamicsC HALMERS U NIVERSITY OF T ECHNOLOGYG teborg, Sweden, November 2003o ! Nomenclature31Turbulence1.1 Intro
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yrCkD DwR1 ww VDDuq j qwk yuuDya ywk uwVDC w DDwa quw xyuwT yD y W 1$ w3 yD1 q k q r DCky DDyV wu wj T uuyaC yDV hD" Dr$qw y V yx Dw1 Cu w VDDuCrqydyxTy1Twcfw_rDqxww)uDyauwRDwwC1DDwa
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Turbulent Flow and Transport44.1 4.2Free Shear Flows I: Jets, Wakes, etc.Solutions Based on Simple MeanFlow Closure SchemesMeanflow closure schemes for free shear flows. Spreading of a velocity discontinuity with downstream distance in steady flow.
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Turbulent Flow and Transport1Review of Fundamental Laws and ConstitutiveEquations1.1Fundamental laws governing continuum flow, expressed in terms of (i) materialvolumes (closed systems) and (ii) control volumes.1.2Mass conservation equation; integ
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Generalized Harmonic Analysis Generalized Harmonic Analysis (see Davenport and Root, Introduction to the Theory of Random Signals and Noise) Parseval's Theorem: 1 2-f (t ) 2 dt =- F ( )2d(1)For random variable f(t), consider a modification to Pars
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Transition to Turbulent Flow in AerodynamicsRobert I. BowlesPhilosophical Transactions: Mathematical, Physical and Engineering Sciences, Vol. 358, No.1765, Science into the Next Millenium: Young Scientists Give Their Visions of the Future: II.Mathemat
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Ph 136a5 February 2003CHAPTER 14: TURBULENCEReading:Chapter 14 of Blandford and Thorne.ProblemsA. Do:1. Exercise 14.1 part (ii): Spreading of a Laminar Wake Behind a Sphere, ANDExercise 14.4 part (ii): Turbulent Wake Behind a Sphere [Note: Kip wil
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Lectures in Turbulence for the 21st CenturyWilliam K. George Professor of Turbulence Chalmers University of Technology Gothenburg, Sweden2Contents1 The 1.1 1.2 1.3 1.4 1.5 1.6 1.7 Nature of Turbulence The turbulent world around us . What is turbulence
Auburn - ME - 563
The First Few Lectures in a First Course on TurbulenceTony Burden's Lecture Notes, Spring 2007These lecture notes are intended to make life easier for the lecturer and the students by reducing the amount of text that is first written on the blackboard a
Auburn - ME - 563
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Tony Burdens Lecture Notes on Turbulence, Spring 20073c Plane jetCompared to the general analysis of a thin shear layer, the freestream velocity U = 0, and the freestream pressure is constant, so, U0 U and dP = 0. dxConstant momentum ux Within the free
Auburn - ME - 563
Tony Burdens Lecture Notes on Turbulence, Spring 2007Chapter 5. Mean Kinetic EnergyThis chapter is based on the Navier-Stokes equation in the form, where, sij = 1 ui uj + 2 xj xi , ui ui p 2sil , + ul = + t xl xi xlis the rate-of-strain tensor. The cor
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INTRODUCTORYLECTURES on TURBULENCEPhysics, Mathematics and ModelingJ. M. McDonoughDepartments of Mechanical Engineering and MathematicsUniversity of Kentuckyc 2004Contents1 Fundamental Considerations1.1 Why Study Turbulence? . . . . . . . . . . .
Auburn - ME - 563
ME 563 - Intermediate Fluid Dynamics - SuLecture 31 - Instability: more on Kelvin-Helmholtz, and thermal convectionReading: Acheson, 9.2-9.3. To recap what we did with Kelvin-Helmholtz instability in the last lecture We dened our undisturbed, two-dimens
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ME 563 - Intermediate Fluid Dynamics - SuLecture 36 - Turbulence: more on scaling, and the Reynolds stressIn the last class we looked at the Kolmogorov similarity hypotheses, which expressed the idea that the smaller scales of turbulence approach a univ
Auburn - ME - 563
Introduction to Large Eddy Simulation of Turbulent Flows 1J. Frohlich, W. Rodi Institute for Hydromechanics, University of Karlsruhe, Kaiserstra e 12, D-76128 Karlsruhe, GermanyContents1 Introduction1.1 Resolution requirements of DNS . . . . . . . . .
Auburn - ME - 563
w u d gtjg2eS29Qh!gtjfjd2efgt f2ngffgtlg9gy2e #jDcfw_gS2nlSfjdjeUQhQl!ifigffrpn e u e e e u d y d e o u e d u e u e t u fllS9tghgr2eh0Sj9fjd2e2S9g2eS f2njg2i|2 #jEpj9l y en o d u d e e n u frgje2S6rnjd8l2hh2l2nmcfw_fj8gGS2nltlSfjdje9Qhd y n x u uu 'l'DfQ
Auburn - ME - 563
On the nature of turbulenceA. S. MoninInstitute of Oceanology, USSR Academy of Sciences Usp. Fiz. Nauk 125, 97-122 (May 1978) The definition of turbulence and the differences between turbulence and random wave motions of liquids or gases are discussed.
Auburn - ME - 563
NASA/CR-1998-206909ICASE Report No. 98-5A Kinematically Consistent Two-Point CorrelationFunctionJ. R. RistorcelliICASEInstitute for Computer Applications in Science and EngineeringNASA Langley Research CenterHampton, VAOperated by Universities Sp
Auburn - ME - 563
J. Fluid Mech. (1998), vol. 377, pp. 6597.c 1998 Cambridge University PressPrinted in the United Kingdom65The structure and dynamics of vorticity and rateof strain in incompressible homogeneousturbulenceBy K E I K O K. N O M U R AANDG A R Y K. P
Auburn - ME - 563
T URBULENCE AND S IGNAL A NALYSISPierre Borgnat (email Pierre.Borgnat@ens-lyon.fr)Laboratoire de Physique (UMR-CNRS 5672) ENS Lyon 46 all e dItalie 69364 Lyon Cedex 07eAbstractTurbulence deals with the complex motions in uid at high velocity and/or i
Auburn - ME - 563
Turbulent Flow & Transport Problem 3.1: Scales of turbulent motion. An ordinary hand-held electric kitchen mixer is to be used for mixing 1.5 liters of liquid. The mixer has counter-rotating strirrers with blades formed from 6 mm wide metal strips (lo
Auburn - ME - 563
Turbulent Flow and TransportProblem 5.1: The Kolmogorov microscale, the viscous sublayer, and the inertialsublayerConsider a fully developed, turbulent flow in a smooth-walled, circular pipe of radius a.(a) Suppose we define a nominal thickness v of t
Auburn - ME - 563
Turbulent Flow and TransportProblem: Friction in Turbulent Hydrodynamic BearingsReferences:(1) Shinkle, J. N. and K. G. Hornung, Frictional characteristics of a liquid journalbearing. Trans. ASME J. Basic Engineering. (1965): 163-169.(2) Wasson, K. L
Auburn - ME - 563
Mixing driven by Rayleigh-Taylor Instability in the MesoscaleModelled with Dissipative Particle DynamicsWitold DzwinelAGH Institute of Computer Science, al. Mickiewicza 30, 30-059, Krakw, PolandDavid A.Yuen1Minnesota Supercomputer Institute, Universi