ورزش و مدیریت وزن

1. ورزش و مدیریت وزن

2. ACSM • Chapter 2 • Chapter 11 • Chapter 3 • Chapter 4 • Chapter 5 • Chapter 10

3. What is exercise? ورزش و مدیریت وزن • What is exercise? • What is physical activity?

4. What is the role of exercise in weight loss? ورزش و مدیریت وزن

5. DIABETES MELLITUS and preparticipation Examination • Indications for Symptom Limited Exercise Testing • Individuals with diabetes and at least one of the following: • Age > 35 yr • Type 1 for > 10 yr duration or Type 2 diabetes for > 15 yr duration • Any additional cardiovascular risk factor • Microvascular disease evidenced by proliferative retinopathy or nephropathy including microabluminuria • Autonomic dysfunction

6. DIABETES MELLITUS and preparticipation Examination • CBC Diff • BUN & Cr • Chol & TG • FBS & HBA1c • 25 OH vit D3 • Physical exam and foot exam & HTN • Exercise test • Body composition & BMI • Eyes test

7. PAR _Q (Physical Activity Readiness Questionnaire ) • 1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor? • 2. Do you feel pain in your chest when you do physical activity? • 3. In the past month, have you had chest pain when you were not doing physical activity? • 4. Do you lose your balance because of dizziness or do you ever lose consciousness? • 5. Do you have a bone or joint problem (for example, back, knee or hip) that could be made worse by a change in your physical activity? • 6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition? • 7. Do you know of any other reason why you should not do physical activity?

13. Energy systems ورزش و مدیریت وزن • ATP_PC ( Phosphagen System) • Anaerobic Glycolysis • Aerobic

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15. ATP_PC ( Phosphagen System) ورزش و مدیریت وزن P P P Adenosine ATP Pi ADP

16. ATP_PC ( Phosphagen System) ورزش و مدیریت وزن Phosphocreatine Energy Cr Pi فسفوکراتینکراتین + فسفر عالی + انرژی

17. ورزش و مدیریت وزن • ATP + H. 2. O → ADP + Pi. ATPase. 7,000 to 12,000 calories • Coupled Reaction • ATP + H2O ←→ ADP + Pi • ATPase • ADP + C~P ←→ ATP + C • Creatine kinase

18. Calorie ورزش و مدیریت وزن • The small calorie(symbol: cal) is the approximate amount of energy needed to raise the temperature of one gram of water by one degree Celsius. • The large calorie, kilogram calorie, (symbol: Cal, equiv: kcal) is the amount of energy needed to raise the temperature of one kilogram of water by one degree Celsius. The large calorie is thus equal to 1000 small calories or one kilocalorie (symbol: kcal)

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20. Anaerobic Glycolysis ورزش و مدیریت وزن Glucose ATP NADH Pyruvate Lactate

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22. ورزش و مدیریت وزن Glucose NADH ATP Pyruvate Anaerobic Aerobic Lactate Acetyl-coA Krebs

23. Aerobic ورزش و مدیریت وزن

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25. metabolic equivalent (MET) ورزش و مدیریت وزن • One metabolic equivalent (MET) is defined as the amount of oxygen consumed while sitting at rest and is equal to 3.5 ml O2 per kg body weight xmin. • 1 MET = the energy (oxygen) used by the body at rest, MET, is defined as the ratio of a person's metabolic rate during an activity relative to their basal resting metabolic rate, METS show the intensity of an activity. One MET equals the energy spent sitting still • • Activity that burns 3 to 6 METs is considered moderate-intensity physical activity. • • Activity that burns > 6 METs is considered vigorous-intensity physical activity.

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27. VO2 max ورزش و مدیریت وزن • VO2 max (also maximal oxygen consumption, maximal oxygen uptake, peak oxygen uptake or maximal aerobic capacity) is the maximum capacity of an individual's body to transport and use oxygen during incremental exercise or maximal or exhaustive exercise. • VO2max= Q ( CaO2 – CvO2 ), when these values are obtained during an exertion at a maximal effort. where Q is the cardiac output of the heart, CaO2 is the arterial oxygen content, and CvO2 is the venous oxygen content. • (CaO2 – CvO2) is also known as the arteriovenous oxygen difference.

28. VO2 max ورزش و مدیریت وزن • Accurately measuring VO2 max involves a physical effort sufficient in duration and intensity to fully tax the aerobic energy system. In general clinical and athletic testing, this usually involves a graded exercise test (either on a treadmill or on a cycle ergometer) in which exercise intensity is progressively increased while measuring ventilation and oxygen and carbon dioxide concentration of the inhaled and exhaled air. VO2 max is reached when oxygen consumption remains at steady state despite an increase in workload

29. VO2 max ورزش و مدیریت وزن • Cooper test in which the distance covered running in 12 minutes is measured. • where d12 is distance (in metres) covered in 12 minutes

30. VO2 max ورزش و مدیریت وزن • Another estimate of VO2 max, based on maximum and resting heart rates.

31. ورزش و مدیریت وزن walking treadmill VO2= (0.1 x S m/min) + (1.8 x S m/minx G) + 3.5 S= speed G= grade Running treadmill VO2= (0.2 x S m/min) + (0.9 x S m/min x G) + 3.5 Arm Ergometer Equation VO2= (18 x watts) / kg + 3.5 ACSM Leg Ergometer Equation : VO2= [ (1.8 x work rate (kgm/min) ) / body mass (kg) ]+(7) VO2= [ (10.8 x watts) / body mass (kg) ]+ (7) ACSM Stepping Equation VO2= (0.2 x stepping rate) + (1.33 x 1.8 x step height in meters x rate) + 3.5

32. ACSM حداکثر اکسیژن مصرفی آقای 32 ساله 80 کیلوگرمی که مدت 8 دقیقه با سرعت 7 کیلومتر بر ساعت در شیب 10 درصد تردمیل دویده است را حساب نمایید . VO2= (0.2 x S m/min) + (0.9 x S m/min x G) + 3.5 Convert 1 km/h into m/min 1*1000/60 1 km/h = 16.66 m/min Convert 1 m/min into km/h 1/1000 *60 7*16.66=116.62 m/min (.2*116.62) + (.9 * 116.62 * .1) +3.5 = 37.31

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38. FITT F: Frequency I:Intensity T:Time T:Type

39. Frequency This is how often per week one will perform the exercise. Plan on most days of the week

40. Intensity This is how hard one exercises. Moderate effort is appropriate Intensity of Exercise : The intensity of exercise for an apparently healthy individual is usually between 40 % - 85 % of their VO2max or its equivalent in heart rate which is 55 % - 90 % of maximal heart rate.

41. Time This is the duration of each session. Start off with as little as needed . The ACSM recommends 20 to 60 minutes of continuous aerobic activity.

42. Type This is the choice of physical activity, which can include recreational activities and domestic or occupational activities.

43. Warm up & cool down & Progressive

44. Components

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48. RPE (rating of perceived exertion )

49. Target heart rate formula • Max heart rate= 220- age • Target Heart Rate = (%)*MHR