motivation & exercise get fit series
DESCRIPTION
Motivation & Exercise Get Fit Series. David S. Edwards, M.D. Department of Family Medicine & Sports Medicine Texas Tech University Health Sciences Center, Lubbock. Objectives. Discuss the effects of exercise on the human body and its major organ systems. - PowerPoint PPT PresentationTRANSCRIPT
MOTIVATION & EXERCISE GET FIT SERIES
David S. Edwards, M.D.Department of Family Medicine & Sports MedicineTexas Tech University Health Sciences Center, Lubbock
Objectives Discuss the effects of exercise on the
human body and its major organ systems.
Review common injuries and principles of treatment.
Identify “red flags” that may lead to injury or permanent disability.
Create an exercise program that is fun!
You are wonderfully made!(images: www.wikiality.com , www.newsin3D.com ) “What a piece of
work is a man! How noble in reason, how infinite in faculty, in form and moving how express and admirable, in action like an angel, in apprehension how like a god!” William Shakespeare
Top Ten New Year’s Resolutions (about.com, Powell & Powell) 1. spend more time with family & friends 2. get in shape 3. lose weight 4. stop smoking 5. enjoy life more 6. quit drinking alcohol 7. get out of debt 8. learn something new 9. help others 10. get organized
Why exercise? Improved bone density Lowering of blood pressure Improving cholesterol, LDL, and HDL Enhanced self-image Improve balance and coordination Decrease anxiety and depression Promote restful sleep
Reasons Boys Play Sports To have fun To improve skills Excitement of
competition Self-identity tied to
athletic ability
Reasons Girls Play Sports To have fun To exercise To get in shape Anatomic changes during adolescence
can be frustrating for athletes. Ballet, dance Gymnastics Figure skating
Exercise is not easy! Societal
developments over the past 20 years: Sedentary lifestyle High fat diet High refined
carbohydrate diet
Image: www.stayviolation.typepad.com
The Obesity Epidemic
• Source: CDC
Sequelae of obesity High blood pressure Impaired glucose tolerance Diabetes mellitus II Elevated cholesterol, atherosclerosis Osteoarthritis of hips and knees Non-alcoholic steatohepatitis (NASH) Airway obstruction , sleep apnea Certain cancers
Not everyone can jump into exercise.
Certain groups require preliminary cardiac stress testing.
Low risk: male<45, female <55, 1 risk factor.
Moderate risk: male>45, female >55, 2 risk factors.
High risk: signs and symptoms
Coronary artery disease risk factors(image: www.topnews.in )
Family history (male<55, female<65) Cigarette smoking Hypertension Elevated cholesterol DM II, impaired fasting glucose Obesity Sedentary lifestyle
Signs/Symptoms of coronary artery disease Dull pain: neck, chest, jaw, left arm “indigestion” Shortness of breath at rest or with mild
exertion Dizziness, syncope Orthopnea, paroxysmal nocturnal dyspnea Ankle edema Palpitations Claudication Heart murmur Recent fatigue with usual activities
The Aerobics Center Longitudinal Study – Sui X., et al
Prospective cohort of over 2600 adults > 60 from 1979-2001
Fitness measured by treadmill exercise testing periodically
Fit people had a lower mortality regardless of abdominal obesity or % body fat!
Fit people who were obese had lower mortality than non-fit people with normal weight!
Principles of Acute Soft Tissue Injury
Protection Rest / relative rest Icing Compression Elevation Mobility
Injury Treatment - Ice Useful for acute
injury Decreases swelling
and pain Chronic injury –
only after activity Ice massage with
elevation < 20 minutes, wait
at least 45 minutes before re-application
Injury Treatment - heat Relaxes and loosens soft tissues Stimulates blood flow Useful for chronic injury / overuse
before activity Contraindictions: acute injury, after
activity, altered mentation or mobility Heating pad or hot damp towel
Side Effects of NSAIDs
Images: www.medicalook.com & www.gamewood.net
Overuse Injuries Can Progress Rapidly Type I – pain after activity Type II – pain during activity, does not
limit activity Type III – pain during activity, limits
performance Type IV – pain at rest
Prevention(Image: www.ushistory.org )
“An ounce of prevention is worth a pound of cure.”
“Exercise is medicine!”
ACSM
Risk Factors for Stress Fracture Female gender, short
stature Overuse, repetitive
activity Recent changes in
training program or running surface
Mileage > 20 miles per week
Underlying disease: Osteopenia, Osteoporosis, alcoholism, kidney failure
Image www.coloradorunnermag.com
Prevention of Stress Fracture Adequate nutrition and calcium intake Proper foot wear Softer training surface Proper training
Gradual buildup in mileage Rest Cross-training
Flexibility: Maximize performance and protect your joints
Connective tissue – tendon, ligament, joint capsule, fasciae in and around muscle
Stretch – increase connective tissue length through range of motion Elastic Plastic
Temperature-dependent Jog prior to stretching
Flexibility Slow movements
Stretch reflex: rapid stretching causes protective muscle contraction
Reach maximum ROM Beware of excess
Decreased stability: joint sprain Decreased flexibility: muscle strain
Easily lost Greatest in the first two weeks of injury
Improving Flexibility Pre-season & in-season : start early Daily Static stretching – safest Stretch large muscle groups first, then
smaller groups After warm-up and after practice
Flexibility - precautions Avoid ballistic stretching Avoid stretching as a warm-up activity.
• Images: www.hsc.csu.edu, www.otda.state.ny.us, www.yoga-made-ez.com.
Preventing Injury Good posture, “sit tall” Strength and flexibility Maintain a healthy weight. Correct imbalances in muscle strength Stretch daily after a warm up and as a
cool down Must rehab old injuries Appropriate equipment / footwear
Prevention of heat illness Pre-hydrate before planned exercise. Check the weather report. Light clothing, mesh, loose-fitting,
change when soaked Adjust schedules, increased # breaks Adequate sleep Avoid oil or gel-based sunscreens that
can hinder evaporation
Prevention of Heat Illness Monitor body weight. Nude weight before and after workout Loss of > 2% of body weight affects
performance, > 3% weight loss affects thermoregulation
Monitor urine color. For every 1 lb drop, must drink 1 pint
(about 500 ml)
“Opposition is a natural part of life. Just as we develop our physical muscles through overcoming opposition – such as lifting weights- we develop our character muscles by overcoming challenges and adversity.”
-Stephen R. Covey
Resistance Exercise(image: www.medical-look.com )
Used in combination with aerobic exercise
Tone muscle Increases resting
metabolic rate Reduced blood pressure:
affects cardiac morbidity, stroke risk, overall mortality
Total fat reduction Elderly: increased
endurance, walking speed, balance, reduces falls
Benefits of Exercise Feel better
Improved energy, decrease stress & anxiety, improved mood and endurance
Improve appearance Weight control, tone muscles, improve
posture Decrease risk of disease
Reduce blood pressure and cholesterol Improve bone mass and strength
Healthy Weight Loss Dietary changes:
Reduce fat in the diet Reduce # meals eaten out Set an eating schedule Low calorie snacks Decrease use of soft drinks Eat breakfast
2007 Physical Activity Recommendations: ACSM & AHA
Healthy adults < 65 years old Moderate intensity cardiovascular exercise
for 30 mins/day, 5 days a week OR: Vigorous intensity cardiovascular exercise
20 mins/day, 3 days a week AND: strength training
8 to 10 exercises with 8-12 repetitions of each exercise.
Twice a week on non-consecutive days
2007 Physical Activity Recommendations: ACSM & AHA
Healthy adults > 65 yo, chronic illness or functional limitation in adults 50-64 yo Moderate intensity exercise 30 mins, 5x/wk OR: Vigorous intensity exercise 20 mins, 3x/wk
AND: Weight training: use weight to allow 10-15
repetitions Flexibility exercises – 10 mins daily, 2x/wk Balance exercises Have a physical activity plan.
Don’t Quit “Lack of activity destroys the good
condition of every human being, while movement and methodical physical exercise save it and preserve it.” Plato
“Don’t let what you cannot do interfere with what you can do.” Coach John Wooden
Bring a Friend(image: www.i.co.telegraph.uk , www.w2fitness.com )
Motivation Support More walk, less
talk! Accountability A.L.S.A. – 10 year
study, age 70 and older, close friendships promote longevity
Track your progress!(image: http://us.123rf.com )
What are your goals? Immediate Short term Long term
“A journey of 1,000 miles begins with a single step.” – Lao-Tzu
Journal / Training log Monitor growth and
development
Quiz All of the following are ways to reduce
risk of injury except: A. maintaining a healthy weight B. stretching consistently C. icing old injury before exercise and
applying heat after exercise D. weightlifting in a structured setting
Quiz Your 55 yo neighbor asks you about
starting an exercise program. She weighs 220 pounds and is diabetic. Your best response is:
A. Please join me for my daily exercise.B. Maybe you should see your doctor first.C. Maybe you should join a local gym.D. Maybe you should lose weight first.E. Can you watch the kids this weekend?
Additional Sources: Blanke, D. “Preseason Conditioning : Flexibility” in Team
Physician’s Handbook,3rd ed., Mellion, M. et al, editors, Hanley & Belfus, inc:Philadelphia, 2002.
Carbon, R., “ABC of Sports Medicine: Female Athletes” British Medical Journal 1994; 309: 254-258.
Cluett, J. “Ice or heat” About.com: Orthopaedics, http://www.orthopaedics.about.com , accessed 4/18/08.
Griffin, L.Y., et al. “The Female Athlete” in: Mair & Johnson eds Clinical Sports Medicine, 1st ed. Philadelphia: Mosby; 2006: 61-78.
Herring, S.A., et al. “Female Athlete Issues for the Team Physician: A Consensus Statement” 2007. www.aafp.org, accessed 9/21/07.
Sui X. et al, “Cardiorespiratory fitness and adiposity as mortality predictors in older adults” JAMA. 2007; 298: 2507-2516
