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An Introduction to Physical Activity and Exercise

PEAC1001 Lecture 2. An Introduction to Physical Activity and Exercise. Concept 3: Preparing for physical activity Concept 4: Health benefits of physical activity Concept 5: How much physical activity is enough?. Guidelines for physical activity and exercise.

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An Introduction to Physical Activity and Exercise

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  1. PEAC1001 Lecture 2 An Introduction to Physical Activity and Exercise Concept 3: Preparing for physical activity Concept 4: Health benefits of physical activity Concept 5: How much physical activity is enough?

  2. Guidelines for physical activity and exercise - research-based- consensus of experts in the field…

  3. Organizations that develop guidelines • _____________________________________ (ACSM) • “Gold standard” for many fitness aspects • Certification agency • World-wide membership of over 20,000 • www.acsm.org • National Strength and Conditioning Association (NSCA) • Conditioning practice and injury prevention association • Training certifications • www.nsca-lift.org

  4. Risks Family history of heart disease Smoker High BP High cholesterol Abnormal blood glucose levels Obesity Sedentary lifestyle Low HDL cholesterol level Signs/Symptoms Pain from lack of oxygen to heart Shortness of breath during light exercise Dizziness or fainting Labored breathing while lying, sitting, or standing Ankle swelling Fast heartbeat Pain in legs from poor circulation Heart murmur Unusual fatigue or shortness of breath with usual activities Exercise risks & signs/symptoms

  5. Exercise risk stratification The biggest risk to exercise is not starting… People (less than 45 for men, 55 for Women) who have no heart disease symptoms and have no more than one risk factor. People without heart disease symptoms but Who are older (men 45 or older, women 55 or Older) OR who have 2 or more risk factors. People with 1 or more sign(s) or symptom(s) OR who have a known cardiovascular, pulmonary, Or metabolic disease. Low risk Moderate risk High risk

  6. ACSM workout: Warm-up • Cardiovascular warm-up and low intensity stretching. _____________ Workout • Be prepared. ____________, appropriate frequency, intensity, and length. Cool down • Low-Moderate intensity activity, stretching for flexibility • _______ minutes

  7. Challenges and Concerns: Control the controllable!

  8. Heat Dehydration Heat cramps Heat exhaustion Heat stroke (Hyperthermia) Cold Hypothermia Frostbite Wind-chill factor Climate safety Apparent temperature (heat index): Combination of Temperature and humidity to determine if too dangerous for physical activity.

  9. Barriers to Physical Activity • I don’t have time • It’s too inconvenient • I just don’t enjoy it • I’m not good at it • I am not fit, so I avoid activity • I have no place to be active, esp. in bad weather • I am too old

  10. Strategies for Change • Plan a daily/weekly schedule • Don’t travel more than 10 mins away; plan time to shower • Choose a mild to moderate form of activity if you don’t enjoy vigorous kinds • Build skills; avoid comparisons • Get help designing a proper work-out • Low cost equipment can be used at home: rubber bands, balance balls, calisthenics. • Lifestyle activity can be done at any time! • Start SLOWLY

  11. How Much Physical Activity is Enough?

  12. General Physical Activity Recommendations “Every U.S. adult should accumulate 30 minutes or more of moderate-intensity physical activity on most, preferably all, days of the week”. Surgeon General’s Report on Physical Activity and Health The level of activity recommended in this guideline can be achieved by incorporating lifestyle physical activity throughout the day.

  13. Why Be Active? Physical: -Strong heart=less risk of heart attack and stroke, and lowers blood pressure -Reduces risk of some cancers -______________________ -Less likelihood for back problems -Stronger immune system -Better physique, posture -Live longer, better-compresses illness into a shorter period of life

  14. Why Be Active? Mental/Emotional: -Relieves mild forms of depression -____________________ -Stress relief -Improves brain function (blood flow) -Improved energy -See page 76 7th ed, page 61 6th ed.

  15. What percentage of Americans participate in the recommended amount of physical activity? • 35% • 45.9% • 55.2% • 63%

  16. 2005 Prevalence of Recommended Physical Activity 1 Recommended physical activity is defined as at least 5 days a week for 30 minutes a day of moderate intensity activity or at least 3 days a week for 20 minutes a day of vigorous intensity activity

  17. Principles from the Activity Pyramid • No single activity provides all the benefits • In some cases, one type of activity can substitute for others • Something is better than nothing • Studies show the most benefits occur with an increase from low to moderate PA than from mod to vigorous

  18. Performance vs. Health Improving performance requires more physical activity than the amount needed to obtain health benefits.

  19. Training Principles • Overload • Progression • Specificity • Reversibility • Diminished returns • Rest and Recovery Definitions on pg 85

  20. Training Principles • Overload: Must challenge the body to see improvements in fitness and health. • Progression: Progress slowly to prevent injury & achieve optimal benefits. • Specificity: _____________________ ________________________. Strength training = strength, Cardio = increase in cardiovascular

  21. Training Principles • Reversibility: Must continue to work out to maintain results. Could have loss in benefits received. • ____________: Indicates that you should allow time for recuperation after overload. • Diminished Returns: The rate of improvement decreases with higher level of fitness.

  22. FITT Formula F I T T Frequency ________ Time Type

  23. Weight Control • Focus on maximizing caloric expenditure with low intensity and long duration exercise such as walking. F: 5-6x per week F: 5-6x per week I: 40-60% max HR I: 40-60% max HR 45-60 minutes T: T: 45-60 minutes

  24. F: 6-7x per week F: 6-7x per week I: Low-moderate I: Low-moderate T: 30 minutes T: 30 minutes General Health • Engage in some form of regular physical activity for a total of 30 minutes a day.

  25. Lifestyle Physical Activity

  26. Aerobic Physical Activities (with oxygen) • Efficient • Unlimited energy supply

  27. Anaerobic Physical Activities (without oxygen) • Inefficient • Limited energysupply • ______________ ________

  28. Question: Lifting weights is an example of which type of exercise? • Aerobic • Anaerobic

  29. Anaerobic Intensity of Exercise Aerobic Exercise Continuum MAXIMUM VERY HARD HARD 1 2 3 4 5 6 7 8 9 10 11 12 + MODERATE LIGHT VERY LIGHT REST METS

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