1concepts of physical fitness 12e presentation package for concepts of physical fitness 12e concept...

1Concepts of Physical Fitness 12e

Presentation Package for Presentation Package for Concepts of Physical Fitness 12eConcepts of Physical Fitness 12e

Concept 3:Concept 3:

Preparing for Preparing for Physical ActivityPhysical Activity

Created by:Gregory J. Welk

Iowa State University

All rights reserved

2 Concepts of Physical Fitness 12e

Factors to Consider before Factors to Consider before Beginning Physical ActivityBeginning Physical Activity

Medical readiness for physical activityMedical readiness for physical activity Having proper equipment and shoesHaving proper 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, sedentary (Family history, high cholesterol, high blood pressure, sedentary lifestyle, smoker, diabetic)lifestyle, smoker, diabetic)

Click icon for moreinfo on ACSM guidelines


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

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


PAR-QPAR-Q

P P HYSICAL HYSICAL

A A CTIVITYCTIVITY

R R EADINESSEADINESS

Q Q UESTIONNAIREUESTIONNAIRE

Lab 3a info


Wearing Good Shoes is Wearing Good Shoes is ImportantImportant

1. Running1. Running 2. Court 2. Court 3. Aerobic 3. Aerobic 4. Walking 4. Walking 5. Tennis 5. Tennis 6. Cross trainers6. Cross trainers

See Web03-2


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

Importance of warmup and cooldown Importance of warmup and cooldown for reducing risk of injuries and for reducing risk of injuries and soreness soreness

Environmental factors Environmental factors


Components of a Components of a WorkoutWorkout

Warm-upWarm-up Main activityMain activity Cool-downCool-down


Benefits of a Warm-upBenefits of a Warm-up

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

See Web03-2

10

Concepts of Physical Fitness 12e

Components of a Components of a Warm-upWarm-up

Cardiovascular componentCardiovascular component Flexibility componentFlexibility component

Lab 3b info

11


Benefits of a Cool-downBenefits of a Cool-down

Reduces blood poolingReduces blood pooling Promotes recoveryPromotes recovery Minimizes muscle sorenessMinimizes muscle soreness

12


Exercising Safely in Different Exercising Safely in Different EnvironmentsEnvironments

HeatHeat ColdCold AltitudeAltitude PollutionPollution

See Web03 for additional infoabout all of theseenvironments

13


Heat Related IllnessHeat Related Illness

Heat crampsHeat cramps Heat exhaustionHeat exhaustion Heat strokeHeat stroke

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

14


Exercise in the HeatExercise in the Heat

Avoid high heat/humidityAvoid high heat/humidity Replace fluidsReplace fluids Gradual exposure Gradual exposure

(acclimatization)(acclimatization) Dress properlyDress properly Rest frequentlyRest frequently Watch for signsWatch for signs

See Web03-4See Web03-5

15


Exercise in the ColdExercise in the Cold

Wind-chill factorWind-chill factor Dress in layersDress in layers

See Web03-6

16


Effects of AltitudeEffects of Altitude

Lower partial Lower partial pressure of oxygen pressure of oxygen leads to shortness of leads to shortness of breathbreath

Cold, dry air promotes Cold, dry air promotes dehydrationdehydration

Acute mountain Acute mountain sickness sickness

See Web03-7

17


Pollution IndicesPollution Indices

OzoneOzone PollutantsPollutants AllergiesAllergies

See Web03-8for pollution info

18


Common InjuriesCommon Injuries

Sprains - ligamentsSprains - ligaments Strains - muscles/tendonsStrains - muscles/tendons Muscle crampsMuscle cramps

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Treatment of InjuriesTreatment of Injuries

RR Rest Rest

II Ice Ice

CC Compression Compression

EE Elevation Elevation

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Preparing for Physical Activity: Preparing for Physical Activity: SummarySummary

General Exercise Guidelines General Exercise Guidelines – Choose something you likeChoose something you like– Know your limitationsKnow your limitations– Dress appropriatelyDress appropriately– Start slowlyStart slowly– Listen to your bodyListen to your body

21


Web ResourcesWeb Resources

“On the Web” pages for Concept

Online Learning Center

22


Lab 3a InformationLab 3a InformationThe PAR-QThe PAR-QReturn to

presentation

Complete the Complete the Physical Activity Physical Activity Readiness QuestionnaireReadiness Questionnaire (PAR-Q) as (PAR-Q) as provided in the lab resource provided in the lab resource materialsmaterials

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

23


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

Return topresentation

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

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

24Concepts of Physical Fitness 12e

Supplementary GraphicsSupplementary Graphics

•ACSM guidelinesACSM guidelines

25


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

26


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

ApparentlyApparently Increased Increased EstablishedEstablished

Healthy Healthy Risks Disease Risks Disease

AgeAge YY OO Y Y OO Y Y OO

Moderate ExModerate Ex No No NoNo No No YesYes Yes Yes YesYes

Vigorous ExVigorous Ex No No YesYes Yes Yes YesYes Yes Yes YesYes

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

health and age classification

27


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

ApparentlyApparently Increased Increased EstablishedEstablished

Healthy Healthy Risk Risk Disease Disease

AgeAge YY OO YY OO YY OO

Submax ExSubmax Ex No No NoNo No No YesYes Yes Yes YesYes

Maximal ExMaximal Ex No No YesYes Yes Yes YesYes Yes Yes YesYesY = young (males < 40 / females < 50)O = old (males > 40 / females > 50)

health and age classification

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