Fitness Techniques & Programs

Front 1

How do you define physical fitness?

Back 1

-The ability to carry out daily activity w/o undue fatigue.
-The ability to perform physical activity required to function daily. Occupational, Recreational, Emergency

Front 2

Can we define “fitness” in a way that will include people of all ages?

Back 2

Absolutely!

Front 3

Is “fitness” a dirty word in this country?

Back 3

-Fitness can have a negative connotation among members of the "lay" public.
-Messages help people to form opinions regarding fitness.
-People assume being fit means looking or being like models on the cover of magazines.

Front 4

Physical Fitness:

Back 4

-is a multi-dimensional state of being.
-Body's ability to function efficiently & effectively.
-Not the same as physical health & wellness.

Front 5

AMERICANS AT INCREASED CAD RISK

Back 5

Front 6

Physical Fitness - Defined:

Back 6

The ability to carry out one’s daily activities* without undue fatigue.

Occupational
Recreational
Emergency

Front 7

Physical Fitness:

Back 7

Multi-dimensional state of being
Body’s ability to function efficiently and effectively
Not the same as physical health and wellness

Front 8

Physical Fitness cont’d:

Back 8

Consists of:
5 health-related fitness components
6 skill-related components (aka sports fitness or motor fitness)
2 non-performance components
Specific, but interrelated components

Front 9

Health Related Fitness:

Back 9

Cardiovascular endurance
Muscular endurance
Muscular strength
Flexibility
Body composition

Front 10

Skill Related Fitness:

Back 10

Agility
Balance
Coordination
Speed
Power
Reaction time

Front 11

Need for Fitness:

Back 11

Effective work
Good health
Face emergencies
Enjoyable leisure
Value of fitness
-Look good
-Feel good
-Enjoy life
-Be healthy

Front 12

Health:

Back 12

state of being associated with freedom from disease and illness.

Front 13

Wellness:

Back 13

the positive component of health; sense of well-being; a process; multidimensional

Front 14

Health:

Back 14

Front 15

The Wellness Continuum – John Travis, M.D.:

Back 15

Front 16

Wellness Wheel – J. Greenberg, Ph.D.:

Back 16

Front 17

Wellness Wheel –

Back 17

Wellness is the integration of the different components of total health

High-level wellness occurs when these components are in balance

Front 18

The Dimensions of Health & Wellness:

Back 18

Front 19

Wellness Model: H. Dunn, Ph.D.

Back 19

Front 20

Wellness Model – Donald Ardell:

Back 20

Components:
Physical Activity
Sound Nutrition
Stress Management

Central Theme (axle of wheel):
Self-Responsibility

Front 21

What do all of the models have in common?

Back 21

Individual behaviors influence health
 SELF-RESPONSIBILITY!
Prevention of illness is a common thread
How would these concepts relate to treatment for illness?
Do you have clients or family members who are dealing with illness? Do wellness models apply to them?

Front 22

Healthy People 2010 National Health Goals:

Back 22

Increase the span of "healthy" life
Eliminate health disparities
Increase access to information and services for all people

Front 23

Years of Healthy Life:

Back 23

Front 24

Health Life Expectancy for North America:

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Front 25

Achieving Wellness:

Back 25

Wellness is the product of healthy lifestyles just like fitness is the product of regular exercise

Wellness reflects how one feels about life as well as one’s ability to function effectively

Front 26

The Integration of Wellness Dimensions:

Back 26

Front 27

Priority Lifestyles for Good Health:

Back 27

Three priority areas:
1) Physical Activity, 2) Healthy Eating, 3) Managing Stress

Reasons why these lifestyles are especially critical:

They affect the lives ofall people
Many people can make improvements

Small changes can havea major impact on individual and public health

Front 28

Value of Fitness Assessments:

Back 28

Indicate areas needed for improvement in health, fitness, or performance

Provide baseline marker to track progress in exercise programs

Promote personal knowledge about skills and abilities

Front 29

Factors to Consider Prior to Physical Activity:

Back 29

Medical readiness for physical activity (PAR-Q) Physical Activity Readiness Questionaire.

Other Pre-participation issues?
medications, injuries, health history, family health issues, surgeries, cancer, pregnancy.
Proper equipment and shoes

Front 30

PRE-PARTICIPATION SCREENING : MAJOR COMPONENTS:

Back 30

MEDICAL HISTORY
MEDICATION (could affect heart rate)
INFORMED CONSENT (keeps liability on athlete & protects trainer)
WARNING OF CATASTROPHIC INJURY (for tests & activites)
WAIVER OF LIABILITY

CARDIOVASCULAR RISK STRATIFICATION
PAR-Q
RISKO (AHA)

MEDICAL EXAMINATION (WHEN NECESSARY)
(PARmedX)
Medical clearance form

4 MET Capacity = 3.5 ml/kg (bw) is 4 X's resting expenditure.

Front 31

ACSM Guidelines:

Back 31

Because of increased risk, certain individuals should be given a graded exercise test prior to performing vigorous exercise:
Individuals with CHD risk factors(age, family history, high cholesterol, high blood pressure, sedentary lifestyle, smoker, obese, prediabetic)

If a patient has 2 or more risk factors they are limited to moderate intensity & have to have physician clearance. Sub-max test would also require physician clearance.
BMI- greater than 30 is obese.

Front 32

Clinical Exercise Test(Stress Test):

Back 32

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

Front 33

PAR-Q:

Back 33

P HYSICAL
A CTIVITY
R EADINESS
Q UESTIONNAIRE

Front 34

Wearing Good Shoes is Important:

Back 34

Running
Court
Aerobic
Walking
Tennis
Cross trainers

Front 35

Factors to Consider During Daily Physical Activity:

Back 35

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

Environmental factors

Front 36

Survey the physical environment prior to teaching an activity:

Back 36

Evaluate exercise area for potential issues.

Unsafe conditions?
Lighting
Debris
Surface
Cracks
Slippery surfaces
Unsafe temperature/humidity? ACSM has guidelines. Temperature/dry climate: if someone is not acclimated they should not run in dry/high temp until acclimated.

Unsafe equipment?
Weight room

Proper attire for participants? Not tight or unbreathable

Front 37

Components of a Workout:

Back 37

1. Warm-up Athlete vs. non-athlete: needs to be sport-specific. dependent on the type of activity being performed. No static stretching for an athlete pre-exercise. Stretching could decrease power & stamina.

2. Workout

3. Cool-down: needs to be longer form more intense workouts. C.V. warm-up. Involve large muscle movements. Return HR & BP to close to resting rate.

Front 38

Benefits of a Warm-up:

Back 38

Elevate intramuscular temp.

Prepare cardiovascular system: increase blood flow to heart & temperature.

Prepare metabolic system: enzymes dependent on energy synthesis depends on temp. & PH levels.

Prepare musculoskeletal system

Front 39

Components of a Warm-up:

Back 39

Cardiovascular component

Flexibility component
Age effects the needs of a longer warm-up.

Dynamic stretching could be a part of warm-up for athletes such as soccer & football players.

4-10 minutes minimum warm-up but needs to be much longer for martial arts & rigorous exercises or sports.

Front 40

Benefits of a Cool-down:

Back 40

Reduces blood pooling: by maintaining active recovery.

Promotes recovery

Minimizes muscle soreness

Should last same amount of time as warm-up.

Front 41

Signs of Overexertion:

Back 41

OBSERVATION:
Profuse sweating
Pallor: pale skin & sign of poor profusion (energy expenditure)
Cyanosis (turn blue)
Ataxia (change in movement pattern)
Stop sweating
silent eschemia (not enough oxygen to the heart but the person doesn't know it) Ex. Iron man comp.

SUBJECT OBSERVES:
Nausea
Dizziness
Light headed
Volitional exhaustion
CHEST PAIN
Feeling faint.

Front 42

Exercising Safely in Different Environments:

Back 42

Heat- higher HR
Cold- frostbite
Altitude-less oxygen available & increase HR & lose water more rapidly.
Pollution- inner city. Runners have a high volume of lead in their blood.

Front 43

VO2 Max =

Back 43

ml/kg/min.

Front 44

Heat Related Illness:

Back 44

Heat cramps
Heat exhaustion
Heat stroke

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

Front 45

Exercise in the Heat:

Back 45

Avoid high heat/humidity
Replace fluids
Gradual exposure (acclimatization)
Dress properly
Rest frequently
Watch for signs

Front 46

Exercise in the Cold:

Back 46

Wind-chill factor
Dress in layers

Front 47

Effects of Altitude:

Back 47

Lower partial pressure of oxygen leads to shortness of breath
Cold, dry air promotes dehydration
Acute mountain sickness

Front 48

Pollution Induces:

Back 48

Ozone
Pollutants
Allergies

Front 49

DOMS:

Back 49

Delayed-onset muscle soreness from micro tears in the muscles.
24-48 hrs after intense exercise.
NOT caused by lactic acid.
Caused by microscopic muscle tears resulting from excessive loads on the muscles.
Occurs when you violate the principle of progression.

Front 50

Common Injuries:

Back 50

Sprains - ligaments connect bone to bone
Strains - muscles/tendons connect muscle to bone
Muscle cramps - due to dehydration, need to replace electrolytes, bananas can be eaten, can take magnesium or potassium which are electrolytes.

Front 51

Treatment of Injuries:

Back 51

R Rest
I Ice
C Compression
E Elevation

Front 52

Attitudes about Physical Activity:

Back 52

Knowing the most common reasons for inactivity can help you avoid sedentary living.
I don’t have time.
It’s too inconvenient.
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 fitness
I do activity to improve appearance
I do activity because I enjoy it.

Front 53

Preparing for Physical Activity: Summary

Back 53

General Exercise Guidelines
Choose something you like
Know your limitations
Dress appropriately
Consider the environment
Start slowly
Listen to your body

Front 54

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

Back 54

Apparently healthy (1)
Asymptomatic
Only 1 risk factor
Increased risk (2)
Symptoms of CHD
Two or more risk factors
Known disease (3)
Known cardiac, pulmonary or metabolic disease

Front 55

ACSM RecommendationsIs a stress test needed?

Back 55

Low Moderate High

Risk Risk Risk
RX Intensity
Moderate Ex
No No Yes
Vigorous Ex
No Yes Yes

Front 56

ACSM Recommendations Is a physician needed?

Back 56

Low Moderate High

Risk Risk Risk

Submax GXT
No No Yes
Max GXT
No Yes Yes

Front 57

Physical Activity and Health:

Back 57

What physical activity can do for health
Reduces risks of many chronic diseases
Promotes weight control
Slows premature aging
Improves quality of life
(Physical activity is not a panacea for all medical conditions but it is probably the best single thing a person can do for their health)

Front 58

Hypokinetic Conditions:

Back 58

Cardiovascular disease
Cancer
Back problems
Obesity
Diabetes
Osteoporosis
Mental health

Front 59

U.S. Disease Patterns

Back 59

Front 60

Cardiovascular Disease:

Back 60

Coronary heart disease (CHD)
#1 cause of death
Stroke
#3 cause of death

According to the American Heart Association, approximately 42% of the population will die from a form of cardiovascular disease

Front 61

Physical Activity & the Healthy Heart:

Back 61

Produces a strong heart muscle
Promotes good collateral circulation

Front 62

Physical Activity & Atherosclerosis:

Back 62

Lowers blood lipid levels
Increases HDL cholesterol(the “good” cholesterol)
Reduces fibrin deposits (blood coagulation)

Front 63

Primary Risk Factors for CAD:

Back 63

Smoking
Hypertension
Blood lipids: High LDL-C, Low HDL-C
High triglycerides
Physical inactivity

Front 64

Secondary Risk Factors for CAD:

Back 64

Diabetes and high blood levels of insulin
Family history of CAD
Male sex
Advanced age

Obesity

Front 65

Modifiable Risk Factors for Coronary Heart Disease:

Back 65

Smoking
Hypertension
Hypercholesterolemia
Physical inactivity
Overweight / overfat

Front 66

Inactive People Have:

Back 66

Twice the Risk of Getting Heart Disease as Active People.

Source: Paffenbarger, R.S., et al. (1984) JAMA 252(4):491.
 

Front 67

Blair, S.N. et al. – JAMA 1989from Albuquerque Tribune

Back 67

Front 68

Activity Reduces Coronary Heart Disease Risk:

Back 68

It takes only a moderateamount of physical activity to reduce health risks of CHD

Front 69

Physical Activity & Other Cardiovascular Diseases:

Back 69

Reduced risk of high blood pressure (hypertension)
Reduced the risk of stroke
Prevention of peripheral vascular disease
Reduction in CVD deaths
Associated with metabolic syndrome

Front 70

Metabolic Syndrome(Syndrome X):

Back 70

Opposite of metabolic fitness, as discussed in Concept 1.
People with ≥ 3 of the following have Metabolic Syndrome:
Blood Pressure above 135/85
Fasting blood sugar level of ≥ 110
Blood triglycerides of ≥ 150
Low blood HDL level (< 40), and/or
High abdominal circumference(≥ 40” for men or 35” for women).

Front 71

Physical Activity & Other Hypokinetic Conditions:

Back 71

Cancer
Diabetes
Musculoskeletal Problems
Obesity
Emotional Health
Immune System
Alzheimer’s Disease & Dementia

Front 72

Cancer:

Back 72

#2 cause of death
Various types of cancer
Causes still largely unknown

Front 73

Activity Reduces the Risk of Some Cancers:

Back 73

Reduced transit time
Decreased risk of colo-rectal cancer
Reduced levels of hormones
Decreased risk of breast cancer and some reproductive cancers
Improved immune system
Reduced levels of body fat

Front 74

Back Problems:

Back 74

80% of the population will experience back pain at some point in their life
Back problems are a major cause of inactivity in adults

Front 75

Activity Reduces Risk of Back Pain:

Back 75

Improves flexibility of joints and ligaments
Improves musculoskeletal strength and endurance

Front 76

Obesity:

Back 76

Over half of the population in the United States is considered to be overweight
Obesity increases the risk of many other diseases

Front 77

Activity Promotes Weight Control:

Back 77

Burns calories
Increases rate of metabolism
Promotes fat loss and preserves muscle

Front 78

Diabetes Mellitus (DM):

Back 78

Type I (juvenile onset)
Pancreas fails to produce insulin
Type 2 (adult onset)
Lack of sensitivity to insulin
Often caused by obesity

Front 79

Activity Reduces Risks of Diabetes:

Back 79

Type 1
Reduces disease risk
Increases quality of life
Type 2
Decreased insulin requirement
Reduced fatness

Front 80

Osteoporosis:

Back 80

Progressive loss of bone mineral density
Occurs commonly in old age
Occurs at an earlier age and more frequently in women than men
Factors associated with osteoporosis
Loss of sex hormones
Low calcium levels
Physical inactivity
High protein intake
Smoking
Caffeine

Front 81

Physical Activity Reduces Risk of Osteoporosis:

Back 81

Increases peak bone mass
Slows decline in bone mass

Front 82

Physical Activity Improves Emotional Health:

Back 82

Reduced depression
Reduced anxiety
Improved sleep(greater ability to relax)
Increased self-esteem

Front 83

PA & Alzheimer's Disease:

Back 83

Factors relating to heart health also contribute to brain health.
Studies indicate that PA and challenging mental activities are especially important among the lifestyle factors involved in maintaining brain health and preventing Alzheimer’s disease and dementia.
See In the News for details (p. 80)

Front 84

Physical Activity & Aging:

Back 84

Slows aging
Acquired aging (related to lifestyle)
Compression of morbidity
Time-dependent aging cannot be altered

Front 85

Physical Activity & Wellness:

Back 85

Good physical fitness and regular physical activity are important for optimal wellness.
Good physical fitness:
helps you enjoy leisure
helps you work more effectively and efficiently
keeps body functioning effectively
is the basis for dynamic and creative activity
can help you function safely and meet emergencies
PA – major part of most employee health promotion programs

Front 86

Factors that Cannot be Altered:

Back 86

Age
Heredity
Gender

Front 87

Factors that Can be Altered:

Back 87

Physical activity
Diet
Stress
Tobacco use
Body (fatness)
Blood lipids, blood glucose, and blood pressure
Reducing your risk of diseases

Front 88

Physical Activity Summary:

Back 88

Regular physical activity and good fitness can promote good health, help prevent disease, and be a part of disease treatment.
Too many adults suffer from hypokinetic diseases.
Many factors that are under your control (lifestyles).

Front 89

Principles of Exercise Testing:

Back 89

Validity – the extent to which the test measures what it purports to measure
Example: SKF→subcutaneous fat as a marker of total body fat

Reliability – “reproducibility” of results/consistency
Tester
Instrument
Example: physician’s scale or skin fold caliper

Front 90

Principles of Exercise Testing continued:

Back 90

Precise application of protocols is essential to both validity and reliability of results
Motivational benefits of pre-post test comparisons assume that tests were repeated precisely during both (all) testing sessions

Front 91

Principles of Exercise Testing continued

Back 91

Select appropriate protocols!
Population specific

Calibrate equipment
Follow protocol instructions carefully!
Don’t overlook the importance of common-sense interpretation of results to patients/subjects
Keep jargon to a minimum!

Front 92

Components of Fitness:

Back 92

Health-related vs. Skill-related

Front 93

Health Related Fitness:

Back 93

Cardiovascular endurance
Muscular endurance
Muscular strength
Flexibility
Body composition

Front 94

Skill Related Fitness:

Back 94

Agility
Balance
Coordination
Speed
Power
Reaction time

Front 95

Cardiovascular Fitness:

Back 95

"Cardio" = heart
"Vascular" = vessels

Front 96

Synonyms of Cardiovascular Fitness:

Back 96

Aerobic fitness
Cardiovascular endurance
Cardiorespiratory fitness

Front 97

Cardiovascular System:

Back 97

Muscles send deoxygenated blood to heart
Heart sends deoxygenated blood to lungs
Lungs oxygenate the blood
Heart sends oxygenated blood to body

Front 98

Characteristics of Blood Vessels:

Back 98

Arteries pump oxygenated blood and have muscular, elastic walls that promote good circulation

Veins carry de-oxygenated blood and rely on pumping action of muscles to move blood

Front 99

Pulse:

Back 99

Arteries have elastic walls andstretch as the bloodmoves throughthe vessel. This is what is felt as the pulse.

Front 100

Measuring CV Fitness (Laboratory tests):

Back 100

Submaximal/Maximal
Treadmill walking/running
Cycle ergometry
Leg
Arm
Stair Climbing
Swimming

Front 101

Measuring CV Fitness (VO2 max test)

Back 101

The best indicator of cardiovascular fitness

Front 102

Measuring CV Fitness (Field tests):

Back 102

12 minute run
1 1/2 mile run
Step test
Cycle ergometer test
Rockport walk test

Front 103

What are the advantages of field vs. lab tests?

Back 103

Time
Expense/equipment
Personnel
Accuracy

Front 104

Selection of Field Tests:

Back 104

Based on preferred modality (for training)
Based on facility/space/logistics
Measured distance vs. measured time?

Front 105

Exercise Training

Back 105