Chapter 3 Introduction and Medical Clearance

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Chapter 3Introduction and Medical Clearance

• Most physicians recommend a physical for
  individuals over 40
• Medical Evaluation The American College of
  Sports Medicine (ACSM) classify individuals who
  may undergo exercise testing into three
  categories
• 1. Apparently healthy good health, no major
  risk factors
• 2. Individual at higher risk those who have
  symptoms suggestive of heart disease, pulmonary
  or metabolic disease, or at least one major
  coronary risk factor
• 3. Individuals with disease those with known
  cardiac, pulmonary or metabolic diseases

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How to Begin Safely

• Begin Slowly not too hard, not too fast
• Think Total Activity try to burn at least 200
  calories
• Stay Injury Free
• shin splints caused by overuse, improper
  shoes, poor technique and hard surfaces.
• blisters - wear two pairs of cotton socks, use
  adhesive bandage and vary the activity.
• Expect some DOMS
• Dress for Ease of Movement and Weather Conditions

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How to Begin Safely, continued
6. Include warm-up, stretching and cool down. 7.
Injury prevention and Treatment
- Rest Stop! Ice 20 30 minutes several
times a day Compression Firmly wrap the
area Elevation Raise the affected area
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Physical Fitness the ability to
carry out daily tasks with vigor, without undue
fatigue, and with energy remaining for leisure
activities or to deal with unforeseen
emergencies.Health-Related Fitness aspects of
our physiological and psychological functioning
which are believed to offer some protection
against disease development.
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Components of Health-Related Fitness

• Cardiorespiratory endurance the ability of the
  lungs, heart and blood vessels to deliver
  adequate amounts of oxygen and nutrients to the
  cells and working muscles while removing waste
  products from tissues.
• Body Composition refers to the relative amounts
  of fat and lean body tissue (muscle, organs,
  bone) found in your body.
• Muscular Strength the maximal ability of a
  muscle to generate force during a single maximal
  contraction.

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Components of Health-Related Fitness

• Muscular Endurance the ability of a muscle to
  generate force over and over again.
• Flexibility the ability to move joints freely
  through their full range of motion.
• Which component is considered the most important?

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Training Principles

• Overload in order to improve physical fitness,
  the body or specific muscles must be stressed.
• Progression overload should be increased
  gradually during the course of a physical fitness
  program.
• Specificity development of muscular strength
  and endurance, as well as cardiorespiratory
  endurance, is specific to the muscle group that
  is exercised and the training intensity.
• 4. Recuperation the body requires recovery
  periods between exercise training sessions in
  order to adapt to the exercise stress.
• 5. Reversibility the loss of fitness due
  to inactivity

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Exercise Goals

• Goal 1. Long-term health and well-being this
  goal will help reduce the risk of many types of
  chronic diseases and premature death.
• Activities walking, gardening, climbing stairs,
  walking the dog, parking farther from a building
  and walking.
• Frequency Daily.
• Intensity 50 - 60 of Maximal Heart Rate
  (MHR).
• Time 30 minutes or 3 ten minute sessions.

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Exercise Goals, continued

• Goal 2. Weight control and weight loss this
  goal will help in maintaining a weight level or
  in losing excess body fat.
• Activities brisk walking, running , swimming,
  biking, cross country skiing and other aerobic
  activities.
• Two to three times a week add resistance
  training.
• Frequency (aerobic activities) 5 days per week
• Intensity 60 70 of MHR
• Time 45 60 minutes

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Exercise Goals, continued

• Goal 3. Aerobic and strength conditioning this
  goal will help you achieve a high level of
  aerobic and muscular conditioning.
• Aerobic activities same as goal 2.
• Frequency 3-5 days per week
• Intensity 70 80 MHR
• Time 20 60 minutes
• Strength activities floor exercises, weight
  lifting or other resistance training.
• Frequency 2-3 days per week
• Intensity mild-moderate
• Time 20 45 minutes

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Exercise Goals, continued

• Goal 4. Performance Enhancement this goal will
  help to improve anaerobic fitness and sport
  performance.
• Frequency 1-2 days per week
• Intensity 85 MHR
• Duration 10-20 minutes

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Karvonen Formula

• Step 1 Determine your resting heart rate (RHR).
• Step 2 Find your maximal heart rate (MHR).
• Women 226 age MHR
• Men 220 age MHR
• Step 3 Find your heart rate reserve (HRR) by
  subtracting your RHR from your MHR.
• Example a 20 year old female with a RHR of 72
• 226 20 206 (MHR)
• 206 72 (RHR) 134 (HRR)
• Step 4 Find the recommended intensity level for
  your goal and multiply your HRR by both of these
  percentages.

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Karvonen, continued

• 134 (HRR) x .7 94
• 134 (HRR) x .8 107
• Step 5 Add your RHR
• 94 72 166
• 107 72 179
• The target heart rate range for a 20 year old
  female is
• (166 to 179).

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Karvonen, continued

• 226/220 - ______(age) ________(MHR)
• _____(MHR) - ____(RHR)_____(HRR)
• _____(HRR) x .60 (I) _______(RHR) ____THR
• _____(HRR) x .70 (I) _______(RHR)____THR

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The Borg RPE Scale

• How hard are you working?
• Score 6 20
• Degree of Exertion none maximal exertion
• Relationship to Goal Setting
• Goal 1. Long-term Health barely noticeable
  breathing
• Goal 2. Weight Loss/Control noticeable
  breathing
• Goal 3. Aerobic Conditioning heavy breathing
  (but not panting)
• Goal 4. Performance Training heavy breathing,
  usually in short bursts

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Summary

• Any questions?