Flashcards - Fitness Techniques

7/27/2019 Flashcards - Fitness Techniques

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Fitness Techniques & Programs105 Cards in this Set

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How do you define physical fitness?-The ability to carry out daily activity w/o undue fatigue.-The ability to perform physical activity required to function daily.Occupational, Recreational, Emergency

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

Absolutely!

Is “fitness” a dirty word in this country?

-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 onthe cover of magazines.

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

AMERICANS AT INCREASED CAD RISK

Physical Fitness - Defined:

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

OccupationalRecreationalEmergency

Physical Fitness:Multi-dimensional state of beingBody’s ability to function efficiently and effectivelyNot the same as physical health and wellness

Physical Fitness cont’d:

Consists of:5 health-related fitness components6 skill-related components (aka sports fitness or motor fitness)2 non-performance componentsSpecific, but interrelated components

Health Related Fitness:

Cardiovascular enduranceMuscular enduranceMuscular strengthFlexibilityBody composition

Skill Related Fitness: AgilityBalanceCoordination

SpeedPower



Reaction time

Need for Fitness:

Effective workGood healthFace emergenciesEnjoyable leisure

Value of fitness-Look good-Feel good-Enjoy life-Be healthy

Health: state of being associated with freedom from disease and illness.

Wellness:the positive component of health; sense of well-being; aprocess; multidimensional

Health:

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



Wellness Wheel –J. Greenberg, Ph.D.:

Wellness Wheel –

Wellness is the integration of the different components of totalhealth

High-level wellness occurs when these components are inbalance

The Dimensionsof Health & Wellness:

Wellness Model: H. Dunn, Ph.D.

Wellness Model – Donald Ardell:

Components:Physical ActivitySound NutritionStress Management

Central Theme (axle of wheel):Self-Responsibility

What do all of the models have in common?

Individual behaviors influence health

SELF-RESPONSIBILITY!◊

Prevention of illness is a common threadHow would these concepts relate to treatment for illness?

Do you have clients or family members who are dealing withillness? Do wellness models apply to them?



Healthy People 2010National Health Goals:

Increase the span of "healthy" lifeEliminate health disparitiesIncrease access to information and services for all people

Years of Healthy Life:

Health Life Expectancy for North America:

Achieving Wellness:

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 abilityto function effectively

The Integration of Wellness Dimensions:

Priority Lifestyles for Good Health:

Three priority areas:1) Physical Activity,

2) Healthy Eating, 3) Managing Stress

Reasons why these lifestylesare especially critical:

They affect the lives of all peopleMany people can makeimprovements

Small changes can havea major impact onindividual and publichealth

Value of Indicate areas needed for improvement in health, fitness, or



Fitness Assessments:

performance

Provide baseline marker to track progress in exercise programs

Promote personal knowledge about skills and abilities

Factors to Consider Prior to Physical Activity:

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

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

PRE-PARTICIPATION SCREENING : MAJORCOMPONENTS:

MEDICAL HISTORYMEDICATION (could affect heart rate)INFORMED CONSENT (keeps liability on athlete & protectstrainer)WARNING OF CATASTROPHIC INJURY (for tests & activites)WAIVER OF LIABILITY

CARDIOVASCULAR RISK STRATIFICATIONPAR-QRISKO (AHA)

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

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

ACSM Guidelines:

Because of increased risk, certain individuals should be given agraded 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 tomoderate intensity & have to have physician clearance. Sub-max test would also require physician clearance.BMI- greater than 30 is obese.

Clinical Exercise Test(Stress Test):

A stress test can determine whether a person can safelyperform exercise.

PAR-Q:

P HYSICAL A CTIVITY

R EADINESSQ UESTIONNAIRE

Wearing Good Shoes is Important:

RunningCourt AerobicWalkingTennisCross trainers

Factors to Consider During Daily Physical Activity:

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

Environmental factors



Survey the physical environment prior to teachingan activity:

Evaluate exercise area for potential issues.

Unsafe conditions?LightingDebrisSurface

CracksSlippery surfacesUnsafe temperature/humidity? ACSM has guidelines.Temperature/dry climate: if someone is not acclimated theyshould not run in dry/high temp until acclimated.

Unsafe equipment?Weight room

Proper attire for participants? Not tight or unbreathable

Components of a Workout:

1. Warm-up Athlete vs. non-athlete: needs to be sport-specific.dependent on the type of activity being performed. No staticstretching 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.

Benefits of a Warm-up:

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

Components of aWarm-up:

Cardiovascular component

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

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

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

Benefits of a Cool-down:

Reduces blood pooling: by maintaining active recovery.

Promotes recovery

Minimizes muscle soreness

Should last same amount of time as warm-up.

Signs of Overexertion: OBSERVATION:Profuse sweatingPallor: pale skin & sign of poor profusion (energy expenditure)Cyanosis (turn blue) Ataxia (change in movement pattern)Stop sweatingsilent eschemia (not enough oxygen to the heart but the person



doesn't know it) Ex. Iron man comp.

SUBJECT OBSERVES:NauseaDizzinessLight headed

Volitional exhaustionCHEST PAINFeeling faint.

Exercising Safely in Different Environments:

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

VO2 Max = ml/kg/min.

Heat Related Illness:

Heat crampsHeat exhaustionHeat stroke

The severity of heat relatedillness increases withthe degree of dehydration.

Exercise in the Heat:

Avoid high heat/humidityReplace fluidsGradual exposure(acclimatization)Dress properlyRest frequently

Watch for signs

Exercise in the Cold:Wind-chill factor Dress in layers

Effects of Altitude:Lower partial pressure of oxygen leads to shortness of breathCold, dry air promotes dehydration Acute mountain sickness

Pollution Induces:OzonePollutants Allergies

DOMS:

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

Common Injuries:

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

Treatment of Injuries: R RestI Ice



C CompressionE Elevation

Attitudes about Physical Activity:

Knowing the most common reasons for inactivity can help youavoid 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 youadopt positive attitudes toward activity.I do activity for health, wellness, and fitnessI do activity to improve appearanceI do activity because I enjoy it.

Preparing for Physical Activity: Summary

General Exercise GuidelinesChoose something you likeKnow your limitationsDress appropriatelyConsider the environmentStart slowly

Listen to your body

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

Apparently healthy (1) AsymptomaticOnly 1 risk factor Increased risk (2)Symptoms of CHDTwo or more risk factorsKnown disease (3)Known cardiac, pulmonary or metabolic disease

ACSM RecommendationsIs a stress test needed?

Low Moderate High

Risk Risk RiskRX IntensityModerate ExNo No YesVigorous ExNo Yes Yes

ACSM RecommendationsIs a physician needed?

Low Moderate High

Risk Risk Risk

Submax GXTNo No YesMax GXT

No Yes Yes

Physical Activity and Health:

What physical activity can do for healthReduces risks of many chronic diseasesPromotes weight controlSlows premature agingImproves quality of life(Physical activity is not a panacea for all medical conditions butit is probably the best single thing a person can do for their health)

Hypokinetic Conditions: Cardiovascular diseaseCancer Back problems

ObesityDiabetes



OsteoporosisMental health

U.S. Disease Patterns

Cardiovascular Disease:

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

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

Physical Activity & the Healthy Heart:Produces a strong heart musclePromotes good collateral circulation

Physical Activity & Atherosclerosis:

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

Primary Risk Factors for CAD:

SmokingHypertensionBlood lipids: High LDL-C, Low HDL-CHigh triglyceridesPhysical inactivity

Secondary Risk Factors for CAD:

Diabetes and high blood levels of insulinFamily history of CADMale sex Advanced age

Obesity

Modifiable Risk Factors for Coronary Heart

Disease:

SmokingHypertension

HypercholesterolemiaPhysical inactivityOverweight / overfat

Inactive People Have:

Twice the Risk of Getting Heart Disease as Active People.

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



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

Activity ReducesCoronary Heart Disease Risk:

It takes only a moderateamount of physical activity toreduce health risks of CHD

Physical Activity & Other Cardiovascular Diseases:

Reduced risk of high blood pressure (hypertension)Reduced the risk of strokePrevention of peripheral vascular diseaseReduction in CVD deaths Associated with metabolic syndrome

Metabolic Syndrome(Syndrome X):

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

(≥ 40” for men or 35” for women).

Physical Activity & Other Hypokinetic Conditions:

Cancer DiabetesMusculoskeletal ProblemsObesityEmotional HealthImmune System Alzheimer’s Disease & Dementia

Cancer:#2 cause of deathVarious types of cancer Causes still largely unknown

Activity Reduces theRisk of Some Cancers:

Reduced transit timeDecreased risk of colo-rectal cancer Reduced levels of hormonesDecreased risk of breast cancer and some reproductive cancersImproved immune systemReduced levels of body fat

Back Problems:

80% of the population will experience back pain at some point intheir life

Back problems are a major cause of inactivity in adults

Activity Reduces

Risk of Back Pain:

Improves flexibility

of joints and ligaments



Improves musculoskeletal strengthand endurance

Obesity:

Over half of the population in the United States is considered tobe overweight

Obesity increases the risk of many other diseases

Activity PromotesWeight Control:

Burns caloriesIncreases rate of metabolismPromotes fat loss and preserves muscle

Diabetes Mellitus (DM):

Type I (juvenile onset)Pancreas fails to produce insulin

Type 2 (adult onset)Lack of sensitivity to insulinOften caused by obesity

Activity ReducesRisks of Diabetes:

Type 1Reduces diseaseriskIncreases qualityof lifeType 2Decreased insulin requirementReduced fatness

Osteoporosis:

Progressive loss of bone mineral densityOccurs commonly in old ageOccurs at an earlier age and more frequently in women thanmenFactors associated with osteoporosis

Loss of sex hormonesLow calcium levelsPhysical inactivityHigh protein intakeSmokingCaffeine

Physical Activity ReducesRisk of Osteoporosis:

Increases peak bone massSlows decline in bone mass

Physical Activity ImprovesEmotional Health:

Reduced depressionReduced anxietyImproved sleep(greater ability to relax)Increased self-esteem

PA & Alzheimer's Disease:

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

Physical Activity & Aging:

Slows aging Acquired aging(related to lifestyle)Compression of morbidity

Time-dependent aging cannot be altered



Physical Activity & Wellness:

Good physical fitness and regular physical activity are importantfor optimal wellness.Good physical fitness:helps you enjoy leisurehelps you work more effectively and efficientlykeeps body functioning effectively

is the basis for dynamic and creative activitycan help you function safely and meet emergenciesPA – major part of most employee health promotion programs

Factors that Cannot be Altered: AgeHeredityGender

Factors that Can be Altered:

Physical activityDietStressTobacco useBody (fatness)Blood lipids, blood glucose, and blood pressure

Reducing your risk of diseases

Physical Activity Summary:

Regular physical activity and good fitness can promote goodhealth, 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).

Principles of Exercise Testing:

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

Reliability – “reproducibility” of results/consistencyTester

InstrumentExample: physician’s scale or skin fold caliper

Principles of Exercise Testing continued:

Precise application of protocols is essential to both validity andreliability of resultsMotivational benefits of pre-post test comparisons assume thattests were repeated precisely during both (all) testing sessions

Principles of Exercise Testing continued

Select appropriate protocols!Population specific

Calibrate equipmentFollow protocol instructions carefully!Don’t overlook the importance of common-sense interpretation

of results to patients/subjectsKeep jargon to a minimum!

Components of Fitness: Health-related vs. Skill-related

Health Related Fitness:

Cardiovascular enduranceMuscular enduranceMuscular strengthFlexibilityBody composition

Skill Related Fitness: AgilityBalance

CoordinationSpeed



Power Reaction time

Cardiovascular Fitness:"Cardio" = heart"Vascular" = vessels

Synonyms of Cardiovascular Fitness:

Aerobic fitnessCardiovascular enduranceCardiorespiratory fitness

Cardiovascular System:

Muscles send deoxygenated blood to heartHeart sends deoxygenated blood to lungsLungs oxygenate the bloodHeart sends oxygenated blood to body

Characteristics of Blood Vessels:

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

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

muscles to move blood

Pulse:

Arteries haveelastic walls andstretch as the bloodmoves throughthe vessel. This iswhat is felt as thepulse.

Measuring CV Fitness

(Laboratory tests):

Submaximal/MaximalTreadmill walking/runningCycle ergometryLeg ArmStair ClimbingSwimming

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