Lab 7Lab 7Exercise Prescription for Middle Exercise Prescription for Middle

Aged Female and Cardiovascular Aged Female and Cardiovascular DiseaseDisease

-Group 1--Group 1-

Kathryn PearsonKathryn Pearson

Sarah AzhadiSarah Azhadi

Nicki BerfelzNicki Berfelz

Cardiovascular DiseaseCardiovascular Disease The most common form of cardiovascular disease is The most common form of cardiovascular disease is

coronary artery disease which can lead to:coronary artery disease which can lead to:– AnginaAngina: pressing or squeezing chest pain or pain in the arm, : pressing or squeezing chest pain or pain in the arm,

shoulder, neck or jaw, which is caused by a poor blood supply to shoulder, neck or jaw, which is caused by a poor blood supply to the heart. Angina predisposes you to myocardial infarction.the heart. Angina predisposes you to myocardial infarction.

– Heart attack (myocardial infarction):Heart attack (myocardial infarction): a blockage in a artery a blockage in a artery supplying the heart which results in an insufficient blood supply to supplying the heart which results in an insufficient blood supply to the heart, causing injury or death of the myocardial tissue and can the heart, causing injury or death of the myocardial tissue and can be fatal depending on severity.be fatal depending on severity.

– Heart Failure:Heart Failure: a reduced ability of the heart to pump a sufficient a reduced ability of the heart to pump a sufficient supply of blood to the body’s organs. Signs of heart failure are a supply of blood to the body’s organs. Signs of heart failure are a shortness of breath, sweating in lower extremities, and extreme shortness of breath, sweating in lower extremities, and extreme fatigue.fatigue.

– Heart Arrhythmias :Heart Arrhythmias : changes in the beat of the hard such as changes in the beat of the hard such as racing or flutters. Arrhythmias reduce the effectiveness of the racing or flutters. Arrhythmias reduce the effectiveness of the pumping of the heart.pumping of the heart.

Middle Aged AdultsMiddle Aged AdultsAerobic Training ConsiderationsAerobic Training Considerations During maturation age, cardiorespiratory adaptations are During maturation age, cardiorespiratory adaptations are

attenuated by the child’s maturation levelattenuated by the child’s maturation level Once maturity has been reached, the effects of Once maturity has been reached, the effects of

cardiorespiratory training can be fully realizedcardiorespiratory training can be fully realized These effects, such as maximum performance and peak These effects, such as maximum performance and peak

VO2 max, are well maintained through middle age but then VO2 max, are well maintained through middle age but then slowly declineslowly decline

Resistance Training ConsiderationsResistance Training Considerations Starting in the 30s, muscle mass appears to decline Starting in the 30s, muscle mass appears to decline

progressively with time referred to as sarcopeniaprogressively with time referred to as sarcopenia Some evidence suggests that the muscle quality also Some evidence suggests that the muscle quality also

declines with age and for a given amount of muscle, the declines with age and for a given amount of muscle, the amount of force that can be generated by that muscle amount of force that can be generated by that muscle declinesdeclines

ObjectiveObjective

50 minute exercise class for a group of 45 year old 50 minute exercise class for a group of 45 year old females. Participants are at an intermediate level females. Participants are at an intermediate level for fitness.for fitness.

Considerations: weight control, post menopausal, Considerations: weight control, post menopausal, potential cardiovascular disease candidates, potential cardiovascular disease candidates, medicationsmedications

Design a class as part of a 12 week series with a Design a class as part of a 12 week series with a focus on: cardiovascular maintenance, flexibility, focus on: cardiovascular maintenance, flexibility, moderate weight control, and muscular toningmoderate weight control, and muscular toning

Exercise PrescriptionExercise Prescription

Aquatic Exercise ClassAquatic Exercise Class

-50 minute workout containing a warm-up, -50 minute workout containing a warm-up, cardio portion, strength portion, and cool down.cardio portion, strength portion, and cool down.

-Goals are fitness maintenance or -Goals are fitness maintenance or improvementimprovement

-Take into consideration social and -Take into consideration social and enjoyable atmosphereenjoyable atmosphere

-Appropriate progressions and alternate -Appropriate progressions and alternate exercises where necessary exercises where necessary

Warm-UpWarm-Up PurposePurpose: increase core temperature and get : increase core temperature and get

participants used to the resistance of the participants used to the resistance of the water.water.

DurationDuration: approximately 10 minutes: approximately 10 minutes

ActivitiesActivitiesJogging: Forward, backward, side to sideJogging: Forward, backward, side to sideArms: circles, scooping, breastroke Arms: circles, scooping, breastroke

Aqua Aerobic ActivitiesAqua Aerobic Activities PurposePurpose: to incorporate different activities that are : to incorporate different activities that are

appropriate to the age group and that can improve overall appropriate to the age group and that can improve overall fitness. Focus on cardiovascular fitness to decrease risk or fitness. Focus on cardiovascular fitness to decrease risk or cardiovascular disease and promote weight loss/ cardiovascular disease and promote weight loss/ maintenance.maintenance.

Leg Movements:Leg Movements:(stationary and traveling)(stationary and traveling)a) Jogging/ Runninga) Jogging/ Runningb) Jumping Jacksb) Jumping Jacksc) Frog Jumpsc) Frog Jumpsd) Cross Country skiingd) Cross Country skiinge) Kicking- front, side, backe) Kicking- front, side, back

Activities cont….Activities cont…. Arm Movements:Arm Movements:

a) Punchinga) Punching

b) Circlesb) Circles

c) Push-pullc) Push-pull

d) Ski armsd) Ski arms

e) Jumping jack armse) Jumping jack arms

Abdominal Exercises:Abdominal Exercises:

a) Crunchesa) Crunches

b) Side crunchesb) Side crunches

c) Straight leg raisec) Straight leg raise

Warm down/ Cool downWarm down/ Cool down

PurposePurpose: to decrease onset muscle soreness and : to decrease onset muscle soreness and maintain/ increase flexibility.maintain/ increase flexibility.

DurationDuration: 20-30 seconds, approx. 10 minutes total : 20-30 seconds, approx. 10 minutes total

Stretching Stretching Lower bodyLower body: lunge, heel-toe raises, quad stretch, : lunge, heel-toe raises, quad stretch,

ankle circles, hip circles, pelvic tiltankle circles, hip circles, pelvic tilt Upper bodyUpper body: arm across chest, triceps, shoulder : arm across chest, triceps, shoulder

rolls, chest (arms behind back and raise), neck rolls, chest (arms behind back and raise), neck (side, front, back)(side, front, back)

Challenge ActivityChallenge Activity

RelayRelayMaterials NeededMaterials Needed

NoodlesNoodles Four Flutter boardsFour Flutter boards Two Water Polo BallsTwo Water Polo Balls Two-Four Hoola HoopsTwo-Four Hoola Hoops

ObjectiveObjective The first team to have each of their players finish the The first team to have each of their players finish the

course wins!course wins!

RelayRelay

Group divided into two teamsGroup divided into two teams– Begin by first group member skipping 10 times with a Begin by first group member skipping 10 times with a

noodlenoodle– Proceed to spinning area and spin 10 timesProceed to spinning area and spin 10 times– Then swim under water through the hoola hoop and Then swim under water through the hoola hoop and

then over the next hoola hoopthen over the next hoola hoop– Catch ball and swim to throwing areaCatch ball and swim to throwing area– Throw ball and knock over flutter boardsThrow ball and knock over flutter boards– Swim back and tag the next personSwim back and tag the next person– First team to have each member complete the course First team to have each member complete the course

winswins