1 / 86

Module 3

Module 3. Health Related Physical Fitness Assessment and Programme Design (HRPF). Aims and Objectives.

abner
Download Presentation

Module 3

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Module 3 Health Related Physical Fitness Assessment and Programme Design (HRPF)

  2. Aims and Objectives • To equip the HFI with the knowledge, application of and experience in recognising and evaluating the health related physical fitness components, and with the appropriate skills for the development of a framework for planning, implementing and evaluating safe exercise programmes

  3. To provide a basic understanding of the principles of training to enable the instructor to prescribe, plan and implement safe and effective exercise programmes

  4. To define the health related fitness components and to describe and administer appropriate techniques for fitness assessments • To define the principles of training and to describe and demonstrate their application to exercise programming

  5. Course Content • Unit 1: Components of fitness. Principles of training. Principles of overload. • Unit 2: LME/strength. CV endurance. Intensity. • Unit 3: Warm-up/cool-down. Flexibility. Body composition.

  6. Unit 4 : Screening procedures. Stages of screening. Forms. Informed consent. Risk factors. Guidelines for referral. • Unit 5: Fitness assessment: Body composition, skinfold measurement. • Unit 6: Cardiovascular endurance: (1) Shuttle run. (2) Rockport walk test. (3) Bike test. (4) Treadmill test.

  7. Unit 7: Testing for muscular strength/endurance. (1) Curl-ups. (2) Push-ups. (3) 1RM. (4) Estimated 1 RM. (5) 10 RM • Unit 8: Flexibility tests: (1) Sit and reach. (2) Shoulder elevation. (3) Back extension. • Unit 9: Programme planning: stages of planning. Case studies. • Continuous Assessment: Practical 70% Written 30%

  8. Session 1 Objectives At the end of this session, students will be able to: • describe the general aims and purpose of module 4 • understand the continuous assessmentprocedures for module 4

  9. Session 1 • list the health and skill related components of fitness • define the health related components of fitness • list and describe the principles of training and their application to the HR components of fitness

  10. What is Fitness? TOTAL FITNESS E S S M P E = Emotional fitness S = Social fitness S = Spiritual fitness M = Mental fitness P = Physical fitness OHP 2

  11. Components of Physical Fitness Skill Related 1. Agility 2. Balance 3. Co-ordination 4. Reaction Time 5. Power 6. Speed Health Related 1. Body composition 2. Cardiovascular fitness 3. Flexibility 4. Muscular endurance 5. Muscular Strength These are the five components of fitness this course is concentrating on.

  12. Health Related Components of Fitness • Cardiovascular Endurance: The ability of the heart and lungs to supply oxygen to the working muscles during continuous exercise • Local Muscular Endurance: The ability of a muscle or a group of muscles to sustain exercise over a period of time without fatigue setting in

  13. Strength: The ability to exert force in a single effort • Flexibility: The ability to move or stretch through a large range of motion around a joint (ROM) • Body Composition: Ratio of muscle and bone weight to fat weight

  14. Principles of Training • Progression • Specificity • Reversibility • Placement • Individual Differences • Adaptation • Overload • Frequency: How often?Intensity: How hard?Time: How long?Type: Circuits, aerobics, weights etc

  15. Principles of Training • Overload: In order to improve your fitness levels, you must work the particular component against a load greater than normal. • Progression: As a person becomes fitter, a higher intensity of exercise is needed to create an overload. • Specificity: The result of the type of exercise performed is specific both to the muscle groups being used and to the energy system involved. • Reversibility: Training effects gained are reversible if workouts stop.

  16. Principles of Training • Placement: The scheduling of the training, both within a week/month etc. and within each session. • Individual Differences: Each person will have different capabilities and will adapt in a different manner to an exercise programme. There is no ‘one for all’ programme. • Adaptation: The way the body changes as a result of training, e.g. muscles may become stronger.

  17. Cardiovascular Endurance: The FITT Principles • Frequency: 3 to 5 times per week • Intensity: 60% to 85% MHR • Time: 20 min (minimum) • Type: Aerobic: running, cycling, swimming etc.

  18. Flexibility: The FITT Principles • Frequency: 3 times per week upwards • Intensity: To the point of tension • Time: 15 to 30 secs • Type: Stretching: passive, static, active, active assisted, PNF.

  19. Muscular Endurance: The FITT Principles • Frequency : 3 to 5 times per week • Intensity: 60% to 70% 1 RM • Time: As long as it takes to do 15 to 30 reps • Type: Weights, circuits etc.

  20. Strength: The FITT Principles • Frequency: 3 to 4 times per week • Intensity: 70% to 90% 1 RM • Time: As long as it takes to do between 2 and 10 reps • Type: Resistance training (weights )

  21. Body Composition:The FITT Principles • Frequency: 3 to 5 times per week • Intensity: 55-65% MHR • Time: 20 to 60 mins aerobic activity (continuous or intermittent) • Type: Aerobic (primarily), LME, any activity that uses large muscle groups

  22. Health Benefits of Improved Cardiovascular Endurance • Stronger heart rate • Lower heart rate • Possible reduction in BP • Possible resistance to arteriosclerosis • Possible improved periphery circulation • Quicker recovery after hard work

  23. Improved coronary circulation • Less chance of heart attack • Greater chance of surviving heart attack • Increased protective HDLs • Increased O2carrying capacity of the blood

  24. Health Benefits of Improved Muscular Strength and Endurance • Greater work efficiency • Less chance of muscle injury • Decreased chance of low back problems • Improved performance in sports

  25. Health Related Benefits of Improved Flexibility and Body Composition Flexibility • Good joint mobility • Less chance of muscle injury • Prevents low back problems • Helps maintain good posture alignment Body Composition • Improved appearance • Muscle is more metabolically active than fat • Reasonable fat weight = less strain on heart/joints

  26. What is Fitness Assessment? • Fitness Assessment is a vital part of the total professional service offered to clients and is the method used to evaluate the health fitness status of the client.

  27. Uses and Purpose of Fitness Assessment • Individual diagnosis • Exercise prescription • Achievement of individual goals • Motivation • Measure improvements • Educational purposes • Programme evaluation • Protect against litigation • Instructor credibility • Lines of communication - GP

  28. Stages of Health/Fitness Assessment Stage 1: Screening: • Health history • Health behaviours • Risk factors • Informed consent Stage 2: Physical measures: • Resting heart rate • Resting blood pressure • Height • Weight • Cholesterol Stage 3: Fitness testing: • Core tests

  29. WHY SCREEN? 1. Identify persons who need special attention 2. Identify persons who should exercise in a special way 3. Identify persons who should not be exercising at all 4. Helps HFI gain knowledge of physical ability of clients 5. Enhances credibility of HFI as professional 6. Can help protect HFI - legal problems 7. Helps to open lines of communication between GP and HFI

  30. Health/Fitness AssessmentStage 1 - Screening Screening by questionnaire: • Medical history • Physical activity pattern in life • Risk factors the client may be subject to • Informed consent

  31. Stage 2 Physical Measurements A. Resting heartrate B. Resting blood pressure C. Height D. Weight E. Cholesterol (if possible)

  32. Referral ACSM Guidelines page 134 of Student Manual

  33. Cardiovascular Endurance • The ability of the heart and lungs to supply oxygen to the working muscles during continuous exercise

  34. Oxygen Uptake • Amount of oxygen taken up and used by the body. • Reflects total amount of work being done by the body. • During strenuous exercise, VO2 max increases linearly with increases in the intensity of exercise. • Approaching exhaustion, VO2 reaches a max above which it will not increase further: VO2 max - largest amount of oxygen body can use during maximal exercise

  35. Maximum Oxygen Uptake (VO2 max) VO2 max: the greatest rate at which oxygen can be consumed during exercise at sea level! V: the volume of oxygen used per minute O2:the oxygen max: maximal exercise conditions

  36. VO2 Max • VO2 max is the highest rate of oxygen consumption that a person is capable of using during maximal exercise • Referred to as maximal aerobic power or maximal oxygen uptake • Usually expressed in ml/kg/min

  37. VO2 Max Best measured in lab during maximal exercise test in which the oxygen consumed is measured by a computerised metabolic chart

  38. Maximum Oxygen Uptake (VO2) VO2 max is used as the most accurate measure of a person’s aerobic power or fitness A higher VO2 maximum reflects an increased ability of: • heart to pump blood • lungs to ventilate large volumes of air • muscles to take up oxygen and remove carbon dioxide OHP 8

  39. Laboratory measurement of VO2 max is: • expensive • time consuming • requires highly trained personnel • not practical for mass testing situations Therefore, various tests have been developed as substitutes.

  40. Steady State • Where oxygen supply equals demand

  41. Lactate Threshold ……. is the highest exercise intensity or level of oxygen uptake beyond which there is an irregular rise in lactic acid production.

  42. Types of Tests Maximal: Begin at low intensity and gradually bring the subject to volitional exhaustion. Normally provides a more accurate estimation of VO2 max than sub-maximal tests, but they induce greater cardiovascular stress. Sub-maximal: Based on the assumption that heart rate is a linear function of VO2 max. Induces less cardiovascular stress.

  43. Types of Tests Field tests: Suitable for use with large numbers. Performed outside the laboratory, are practical, inexpensive, less time-consuming and easy to administer.

  44. Stop the test if ... • subject requests to stop • dizziness, mental confusion, staggering or unsteadiness • angina - chest pain • Nausea • difficult or laboured breathing (dyspnea) • pallor (paleness)

  45. Stop the test if ... • cyanosis • severe fatigue (facial distress) • no steady state heart rate • HR in excess of 85% maximum HR • malfunction of equipment

  46. CV Tests • Walk test • Shuttle run test • Bike test • Treadmill tests • Step tests

  47. Testing for Flexibility Flexibility can be measured by means of the following tests: • Sit and Reach • Straight Leg Raise • Shoulder Elevation • Back Extension

More Related