Concepts of Physical Fitness 14e1 Presentation Package for Concepts of Physical Fitness 14e Preparing for Physical Activity All rights reserved Proper

Concepts of Physical Fitness 14e 1

Presentation Package for Presentation Package for Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e

Preparing Preparing forfor

Physical Physical ActivityActivity

All rights reservedAll rights reserved

Proper preparation can help make physical activityProper preparation can help make physical activityenjoyable, effective, and safe.enjoyable, effective, and safe.

Section II: Section II: Concept 03Concept 03


Factors to Consider Prior to Factors to Consider Prior to Physical ActivityPhysical Activity

Medical readiness for physical Medical readiness for physical activity (PAR-Q)activity (PAR-Q)

Proper equipment and shoesProper equipment and shoes


ACSM GuidelinesACSM Guidelines Because of increased risk, certain Because of increased risk, certain

individuals should be given a graded individuals should be given a graded exercise test prior to performing exercise test prior to performing vigorousvigorous exercise:exercise: Older individuals (men > 40 / women > 50)Older individuals (men > 40 / women > 50) Individuals with CHD risk factorsIndividuals with CHD risk factors

(Family history, high cholesterol, high blood pressure, (Family history, high cholesterol, high blood pressure, sedentary lifestyle, smoker, diabetic)sedentary lifestyle, smoker, diabetic)

Click icon for moreinfo on ACSM guidelines


Clinical Exercise TestClinical Exercise Test(Stress Test)(Stress Test)

A stress test can A stress test can determine determine whether a person whether a person can safely can safely perform exercise.perform exercise.


PAR-QPAR-Q

PP HYSICAL HYSICAL

AA CTIVITYCTIVITY

RR EADINESSEADINESS

QQ UESTIONNAIREUESTIONNAIRE

Lab 3a info


Wearing Good Shoes is Wearing Good Shoes is ImportantImportant

RunningRunning Court Court Aerobic Aerobic Walking Walking Tennis Tennis Cross trainersCross trainers

See Web03-2


Factors to Consider During Factors to Consider During Daily Physical ActivityDaily Physical Activity

Importance of warm-up and cool-down for Importance of warm-up and cool-down for reducing risk of injuries and soreness reducing risk of injuries and soreness

Environmental factors Environmental factors


Components of a WorkoutComponents of a Workout

1.1. Warm-upWarm-up

2.2. WorkoutWorkout

3.3. Cool-downCool-down


Benefits of a Warm-upBenefits of a Warm-up

Prepare cardiovascular systemPrepare cardiovascular systemPrepare metabolic systemPrepare metabolic systemPrepare musculoskeletal systemPrepare musculoskeletal system

See Web03-4


Components of a Components of a Warm-upWarm-up

Cardiovascular componentCardiovascular componentFlexibility componentFlexibility component

Lab 3b info


Benefits of a Cool-downBenefits of a Cool-down

Reduces blood poolingReduces blood poolingPromotes recoveryPromotes recoveryMinimizes muscle Minimizes muscle

sorenesssoreness


Exercising Safely in Different Exercising Safely in Different EnvironmentsEnvironments

HeatHeatColdColdAltitudeAltitudePollutionPollution

See “On the Web” for additional infoabout all of theseEnvironments


Heat Related IllnessHeat Related Illness

1.1. Heat crampsHeat cramps

2.2. Heat exhaustionHeat exhaustion

3.3. Heat strokeHeat stroke

The severity of heat related illness increases with the degree of dehydration.


Exercise in the HeatExercise in the HeatAvoid high heat/humidityAvoid high heat/humidityReplace fluidsReplace fluidsGradual exposure Gradual exposure

(acclimatization)(acclimatization)Dress properlyDress properlyRest frequentlyRest frequentlyWatch for signsWatch for signs

See Web03-5See Web03-6


Exercise in the ColdExercise in the Cold

Wind-chill Wind-chill factorfactor

Dress in layersDress in layers

See Web03-7


Effects of AltitudeEffects of Altitude

Lower partial pressure of Lower partial pressure of oxygen leads to oxygen leads to shortness of breathshortness of breath

Cold, dry air promotes Cold, dry air promotes dehydrationdehydration

Acute mountain sicknessAcute mountain sickness

See Web03-8


Pollution IndicesPollution Indices

OzoneOzonePollutantsPollutantsAllergiesAllergies

See Web03-9for pollution info


DOMSDOMS Delayed-onset muscle soreness.Delayed-onset muscle soreness. 24-48 hrs after intense exercise.24-48 hrs after intense exercise. NOT caused by lactic acid.NOT caused by lactic acid. Caused by microscopic muscle tears Caused by microscopic muscle tears

resulting from excessive loads on the resulting from excessive loads on the muscles.muscles.

Occurs when you violate the principle of Occurs when you violate the principle of progression. progression. (to be discussed in future concept)(to be discussed in future concept)

See Web03-10


Common InjuriesCommon Injuries

Sprains - ligamentsSprains - ligamentsStrains - muscles/tendonsStrains - muscles/tendonsMuscle crampsMuscle cramps


Treatment of InjuriesTreatment of Injuries

RR Rest Rest

II Ice Ice

CC Compression Compression

EE Elevation Elevation


Attitudes about Physical ActivityAttitudes about Physical Activity

Knowing the most common reasons for Knowing the most common reasons for inactivity can help you avoid sedentary living.inactivity can help you avoid sedentary living. I don’t have time.I don’t have time. It’s too inconvenient.It’s too inconvenient. I do not enjoy it.I do not enjoy it.

Knowing the reasons people give for being active can help you adopt positive attitudes toward activity. I do activity for health, wellness, and fitnessI do activity for health, wellness, and fitness I do activity to improve appearanceI do activity to improve appearance I do activity because I enjoy it.I do activity because I enjoy it.

Refer to Table 6, p. 53 Refer to Table 6, p. 53 and Table 7, p. 54.and Table 7, p. 54.

Lab 3c info


Preparing for Physical Activity: Preparing for Physical Activity: SummarySummary

General Exercise Guidelines General Exercise Guidelines Choose something you likeChoose something you likeKnow your limitationsKnow your limitationsDress appropriatelyDress appropriatelyConsider the environmentConsider the environmentStart slowlyStart slowlyListen to your bodyListen to your body


Web ResourcesWeb Resources

““On the Web”On the Web” pages for Conceptpages for Concept

Online Learning CenterOnline Learning Center


Supplementary Supplementary GraphicsGraphics

•Lab InformationLab Information•ACSM guidelinesACSM guidelines


Lab 3a InformationLab 3a InformationThe PAR-QThe PAR-Q

Return to presentation

Complete the Complete the Physical Activity Readiness Physical Activity Readiness QuestionnaireQuestionnaire (PAR-Q) as provided in the (PAR-Q) as provided in the lab resource materials.lab resource materials.

Discuss your “readiness” to be physically Discuss your “readiness” to be physically active based on the evaluation of the active based on the evaluation of the questionnaire.questionnaire.


Lab 3b InformationLab 3b InformationThe Warm-up and Cool-DownThe Warm-up and Cool-Down

Return topresentation

Perform the recommended stretches and Perform the recommended stretches and cardiovascular warm-up prior to your cardiovascular warm-up prior to your workout.workout.

Comment on whether the routine was Comment on whether the routine was sufficient for your needs or whether you sufficient for your needs or whether you would need to make changes (add other would need to make changes (add other stretches, do longer warm-up?)stretches, do longer warm-up?)


Lab 3c InformationLab 3c InformationPhysical Activity Attitude QuestionnairePhysical Activity Attitude Questionnaire

Return to presentation

Read and answer each question in the Read and answer each question in the questionnaire.questionnaire.

Complete the scores and ratingsComplete the scores and ratings Determine your rating using the “Balance Determine your rating using the “Balance

of Feelings Rating Chart”.of Feelings Rating Chart”. Discuss your balance of feelings.Discuss your balance of feelings.


ACSM Risk StratificationACSM Risk Stratification(based primarily on risks due to CHD)(based primarily on risks due to CHD)

Apparently healthy (1)Apparently healthy (1) AsymptomaticAsymptomatic Only 1 risk factorOnly 1 risk factor

Increased risk (2)Increased risk (2) Symptoms of CHDSymptoms of CHD Two or more risk factorsTwo or more risk factors

Known disease (3)Known disease (3) Known cardiac, pulmonary or metabolic diseaseKnown cardiac, pulmonary or metabolic disease


ACSM RecommendationsACSM RecommendationsIs a stress test needed?Is a stress test needed?

ApparentlyApparently Increased Increased Established Established

Healthy Healthy Risks Disease Risks Disease

AgeAge YY OO YY OO YY OO

Moderate ExModerate Ex NoNo NoNo NoNo YesYes YesYes YesYes

Vigorous ExVigorous Ex NoNo YesYes YesYes YesYes YesYes YesYes

Y = young (males < 40 / females < 50)Y = young (males < 40 / females < 50)O = old (males > 40 / females > 50)O = old (males > 40 / females > 50)

health and age classification


ACSM RecommendationsACSM RecommendationsIs a physician needed?Is a physician needed?

ApparentlyApparently Increased Increased Established Established

Healthy Healthy Risk Risk Disease Disease

AgeAge YY OO YY OO YY OO

Submax ExSubmax Ex NoNo NoNo NoNo YesYes YesYes YesYes

Maximal ExMaximal Ex NoNo YesYes YesYes YesYes YesYes YesYes

Y = young (males < 40 / females < 50)Y = young (males < 40 / females < 50)O = old (males > 40 / females > 50)O = old (males > 40 / females > 50)

health and age classificationhealth and age classification

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Concepts of Physical Fitness 14e1 Presentation Package for Concepts of Physical Fitness 14e Preparing for Physical Activity All rights reserved Proper