Lab 7 Exercise Prescription for Middle Aged Female and Cardiovascular Disease

1. Lab 7Exercise Prescription for Middle Aged Female and Cardiovascular Disease -Group 1- Kathryn Pearson Sarah Azhadi Nicki Berfelz

2. Cardiovascular Disease • The most common form of cardiovascular disease is coronary artery disease which can lead to: • Angina: pressing or squeezing chest pain or pain in the arm, shoulder, neck or jaw, which is caused by a poor blood supply to the heart. Angina predisposes you to myocardial infarction. • Heart attack (myocardial infarction): a blockage in a artery supplying the heart which results in an insufficient blood supply to the heart, causing injury or death of the myocardial tissue and can be fatal depending on severity. • Heart Failure: a reduced ability of the heart to pump a sufficient supply of blood to the body’s organs. Signs of heart failure are a shortness of breath, sweating in lower extremities, and extreme fatigue. • Heart Arrhythmias : changes in the beat of the hard such as racing or flutters. Arrhythmias reduce the effectiveness of the pumping of the heart.

3. Middle Aged Adults Aerobic Training Considerations • During maturation age, cardiorespiratory adaptations are attenuated by the child’s maturation level • Once maturity has been reached, the effects of cardiorespiratory training can be fully realized • These effects, such as maximum performance and peak VO2 max, are well maintained through middle age but then slowly decline Resistance Training Considerations • Starting in the 30s, muscle mass appears to decline progressively with time referred to as sarcopenia • Some evidence suggests that the muscle quality also declines with age and for a given amount of muscle, the amount of force that can be generated by that muscle declines

4. Objective • 50 minute exercise class for a group of 45 year old females. Participants are at an intermediate level for fitness. • Considerations: weight control, post menopausal, potential cardiovascular disease candidates, medications • Design a class as part of a 12 week series with a focus on: cardiovascular maintenance, flexibility, moderate weight control, and muscular toning

5. Exercise Prescription • Aquatic Exercise Class -50 minute workout containing a warm-up, cardio portion, strength portion, and cool down. -Goals are fitness maintenance or improvement -Take into consideration social and enjoyable atmosphere -Appropriate progressions and alternate exercises where necessary

6. Warm-Up • Purpose: increase core temperature and get participants used to the resistance of the water. • Duration: approximately 10 minutes • Activities Jogging: Forward, backward, side to side Arms: circles, scooping, breastroke

7. Aqua Aerobic Activities • Purpose: to incorporate different activities that are appropriate to the age group and that can improve overall fitness. Focus on cardiovascular fitness to decrease risk or cardiovascular disease and promote weight loss/ maintenance. • Leg Movements: (stationary and traveling) a) Jogging/ Running b) Jumping Jacks c) Frog Jumps d) Cross Country skiing e) Kicking- front, side, back

8. Activities cont…. • Arm Movements: a) Punching b) Circles c) Push-pull d) Ski arms e) Jumping jack arms • Abdominal Exercises: a) Crunches b) Side crunches c) Straight leg raise

9. Warm down/ Cool down • Purpose: to decrease onset muscle soreness and maintain/ increase flexibility. • Duration: 20-30 seconds, approx. 10 minutes total Stretching • Lower body: lunge, heel-toe raises, quad stretch, ankle circles, hip circles, pelvic tilt • Upper body: arm across chest, triceps, shoulder rolls, chest (arms behind back and raise), neck (side, front, back)

10. Challenge Activity Relay Materials Needed • Noodles • Four Flutter boards • Two Water Polo Balls • Two-Four Hoola Hoops Objective • The first team to have each of their players finish the course wins!

11. Relay • Group divided into two teams • Begin by first group member skipping 10 times with a noodle • Proceed to spinning area and spin 10 times • Then swim under water through the hoola hoop and then over the next hoola hoop • Catch ball and swim to throwing area • Throw ball and knock over flutter boards • Swim back and tag the next person • First team to have each member complete the course wins