Concepts of Physical Fitness 14e1 Presentation Package for Concepts of Physical Fitness 14e...
-
Upload
heather-robertson -
Category
Documents
-
view
218 -
download
0
Transcript of Concepts of Physical Fitness 14e1 Presentation Package for Concepts of Physical Fitness 14e...
Concepts of Physical Fitness 14e 1
Presentation Package for Presentation Package for Concepts of Physical Fitness 14eConcepts of Physical Fitness 14e
Preparing Preparing forfor
Physical Physical ActivityActivity
All rights reservedAll rights reserved
Proper preparation can help make physical activityProper preparation can help make physical activityenjoyable, effective, and safe.enjoyable, effective, and safe.
Section II: Section II: Concept 03Concept 03
Concepts of Physical Fitness 14e 2
Factors to Consider Prior to Factors to Consider Prior to Physical ActivityPhysical Activity
Medical readiness for physical Medical readiness for physical activity (PAR-Q)activity (PAR-Q)
Proper equipment and shoesProper equipment and shoes
Concepts of Physical Fitness 14e 3
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, (Family history, high cholesterol, high blood pressure, sedentary lifestyle, smoker, diabetic)sedentary lifestyle, smoker, diabetic)
Click icon for moreinfo on ACSM guidelines
Concepts of Physical Fitness 14e 4
Clinical Exercise TestClinical Exercise Test(Stress Test)(Stress Test)
A stress test can A stress test can determine determine whether a person whether a person can safely can safely perform exercise.perform exercise.
Concepts of Physical Fitness 14e 5
PAR-QPAR-Q
PP HYSICAL HYSICAL
AA CTIVITYCTIVITY
RR EADINESSEADINESS
QQ UESTIONNAIREUESTIONNAIRE
Lab 3a info
Concepts of Physical Fitness 14e 6
Wearing Good Shoes is Wearing Good Shoes is ImportantImportant
RunningRunning Court Court Aerobic Aerobic Walking Walking Tennis Tennis Cross trainersCross trainers
See Web03-2
Concepts of Physical Fitness 14e 7
Factors to Consider During Factors to Consider During Daily Physical ActivityDaily Physical Activity
Importance of warm-up and cool-down for Importance of warm-up and cool-down for reducing risk of injuries and soreness reducing risk of injuries and soreness
Environmental factors Environmental factors
Concepts of Physical Fitness 14e 8
Components of a WorkoutComponents of a Workout
1.1. Warm-upWarm-up
2.2. WorkoutWorkout
3.3. Cool-downCool-down
Concepts of Physical Fitness 14e 9
Benefits of a Warm-upBenefits of a Warm-up
Prepare cardiovascular systemPrepare cardiovascular systemPrepare metabolic systemPrepare metabolic systemPrepare musculoskeletal systemPrepare musculoskeletal system
See Web03-4
Concepts of Physical Fitness 14e 10
Components of a Components of a Warm-upWarm-up
Cardiovascular componentCardiovascular componentFlexibility componentFlexibility component
Lab 3b info
Concepts of Physical Fitness 14e 11
Benefits of a Cool-downBenefits of a Cool-down
Reduces blood poolingReduces blood poolingPromotes recoveryPromotes recoveryMinimizes muscle Minimizes muscle
sorenesssoreness
Concepts of Physical Fitness 14e 12
Exercising Safely in Different Exercising Safely in Different EnvironmentsEnvironments
HeatHeatColdColdAltitudeAltitudePollutionPollution
See “On the Web” for additional infoabout all of theseEnvironments
Concepts of Physical Fitness 14e 13
Heat Related IllnessHeat Related Illness
1.1. Heat crampsHeat cramps
2.2. Heat exhaustionHeat exhaustion
3.3. Heat strokeHeat stroke
The severity of heat related illness increases with the degree of dehydration.
Concepts of Physical Fitness 14e 14
Exercise in the HeatExercise in the HeatAvoid high heat/humidityAvoid high heat/humidityReplace fluidsReplace fluidsGradual exposure Gradual exposure
(acclimatization)(acclimatization)Dress properlyDress properlyRest frequentlyRest frequentlyWatch for signsWatch for signs
See Web03-5See Web03-6
Concepts of Physical Fitness 14e 15
Exercise in the ColdExercise in the Cold
Wind-chill Wind-chill factorfactor
Dress in layersDress in layers
See Web03-7
Concepts of Physical Fitness 14e 16
Effects of AltitudeEffects of Altitude
Lower partial pressure of Lower partial pressure of oxygen leads to oxygen leads to shortness of breathshortness of breath
Cold, dry air promotes Cold, dry air promotes dehydrationdehydration
Acute mountain sicknessAcute mountain sickness
See Web03-8
Concepts of Physical Fitness 14e 17
Pollution IndicesPollution Indices
OzoneOzonePollutantsPollutantsAllergiesAllergies
See Web03-9for pollution info
Concepts of Physical Fitness 14e 18
DOMSDOMS Delayed-onset muscle soreness.Delayed-onset muscle soreness. 24-48 hrs after intense exercise.24-48 hrs after intense exercise. NOT caused by lactic acid.NOT caused by lactic acid. Caused by microscopic muscle tears Caused by microscopic muscle tears
resulting from excessive loads on the resulting from excessive loads on the muscles.muscles.
Occurs when you violate the principle of Occurs when you violate the principle of progression. progression. (to be discussed in future concept)(to be discussed in future concept)
See Web03-10
Concepts of Physical Fitness 14e 19
Common InjuriesCommon Injuries
Sprains - ligamentsSprains - ligamentsStrains - muscles/tendonsStrains - muscles/tendonsMuscle crampsMuscle cramps
Concepts of Physical Fitness 14e 20
Treatment of InjuriesTreatment of Injuries
RR Rest Rest
II Ice Ice
CC Compression Compression
EE Elevation Elevation
Concepts of Physical Fitness 14e 21
Attitudes about Physical ActivityAttitudes about Physical Activity
Knowing the most common reasons for Knowing the most common reasons for inactivity can help you avoid sedentary living.inactivity can help you avoid sedentary living. I don’t have time.I don’t have time. It’s too inconvenient.It’s too inconvenient. I do not enjoy it.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 fitnessI do activity for health, wellness, and fitness I do activity to improve appearanceI do activity to improve appearance I do activity because I enjoy it.I do activity because I enjoy it.
Refer to Table 6, p. 53 Refer to Table 6, p. 53 and Table 7, p. 54.and Table 7, p. 54.
Lab 3c info
Concepts of Physical Fitness 14e 22
Preparing for Physical Activity: Preparing for Physical Activity: SummarySummary
General Exercise Guidelines General Exercise Guidelines Choose something you likeChoose something you likeKnow your limitationsKnow your limitationsDress appropriatelyDress appropriatelyConsider the environmentConsider the environmentStart slowlyStart slowlyListen to your bodyListen to your body
Concepts of Physical Fitness 14e 23
Web ResourcesWeb Resources
““On the Web”On the Web” pages for Conceptpages for Concept
Online Learning CenterOnline Learning Center
Concepts of Physical Fitness 14e 24
Supplementary Supplementary GraphicsGraphics
•Lab InformationLab Information•ACSM guidelinesACSM guidelines
Concepts of Physical Fitness 14e 25
Lab 3a InformationLab 3a InformationThe PAR-QThe PAR-Q
Return to presentation
Complete the Complete the Physical Activity Readiness Physical Activity Readiness QuestionnaireQuestionnaire (PAR-Q) as provided in the (PAR-Q) as provided in the lab resource materials.lab resource materials.
Discuss your “readiness” to be physically Discuss your “readiness” to be physically active based on the evaluation of the active based on the evaluation of the questionnaire.questionnaire.
Concepts of Physical Fitness 14e 26
Lab 3b InformationLab 3b InformationThe Warm-up and Cool-DownThe Warm-up and Cool-Down
Return topresentation
Perform the recommended stretches and Perform the recommended stretches and cardiovascular warm-up prior to your cardiovascular warm-up prior to your workout.workout.
Comment on whether the routine was Comment on whether the routine was sufficient for your needs or whether you sufficient for your needs or whether you would need to make changes (add other would need to make changes (add other stretches, do longer warm-up?)stretches, do longer warm-up?)
Concepts of Physical Fitness 14e 27
Lab 3c InformationLab 3c InformationPhysical Activity Attitude QuestionnairePhysical Activity Attitude Questionnaire
Return to presentation
Read and answer each question in the Read and answer each question in the questionnaire.questionnaire.
Complete the scores and ratingsComplete the scores and ratings Determine your rating using the “Balance Determine your rating using the “Balance
of Feelings Rating Chart”.of Feelings Rating Chart”. Discuss your balance of feelings.Discuss your balance of feelings.
Concepts of Physical Fitness 14e 28
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
Concepts of Physical Fitness 14e 29
ACSM RecommendationsACSM RecommendationsIs a stress test needed?Is a stress test needed?
ApparentlyApparently Increased Increased Established Established
Healthy Healthy Risks Disease Risks Disease
AgeAge YY OO YY OO YY OO
Moderate ExModerate Ex NoNo NoNo NoNo YesYes YesYes YesYes
Vigorous ExVigorous Ex NoNo YesYes YesYes YesYes YesYes YesYes
Y = young (males < 40 / females < 50)Y = young (males < 40 / females < 50)O = old (males > 40 / females > 50)O = old (males > 40 / females > 50)
health and age classification
Concepts of Physical Fitness 14e 30
ACSM RecommendationsACSM RecommendationsIs a physician needed?Is a physician needed?
ApparentlyApparently Increased Increased Established Established
Healthy Healthy Risk Risk Disease Disease
AgeAge YY OO YY OO YY OO
Submax ExSubmax Ex NoNo NoNo NoNo YesYes YesYes YesYes
Maximal ExMaximal Ex NoNo YesYes YesYes YesYes YesYes YesYes
Y = young (males < 40 / females < 50)Y = young (males < 40 / females < 50)O = old (males > 40 / females > 50)O = old (males > 40 / females > 50)
health and age classificationhealth and age classification