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Presentation Package for Concepts of Physical Fitness 14e

All rights reserved. Presentation Package for Concepts of Physical Fitness 14e. Section II: Concept 03. Preparing for Physical Activity. Proper preparation can help make physical activity enjoyable, effective, and safe. Factors to Consider Prior to Physical Activity.

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Presentation Package for Concepts of Physical Fitness 14e

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  1. All rights reserved Presentation Package for Concepts of Physical Fitness 14e Section II: Concept 03 Preparing forPhysical Activity Proper preparation can help make physical activity enjoyable, effective, and safe. Concepts of Physical Fitness 14e

  2. Factors to Consider Prior to Physical Activity • Medical readiness for physical activity (PAR-Q) • Proper equipment and shoes Concepts of Physical Fitness 14e

  3. Click icon for moreinfo on ACSM guidelines ACSM Guidelines • Because of increased risk, certain individuals should be given a graded exercise test prior to performing vigorous exercise: • Older individuals (men > 40 / women > 50) • Individuals with CHD risk factors(Family history, high cholesterol, high blood pressure, sedentary lifestyle, smoker, diabetic) Concepts of Physical Fitness 14e

  4. Clinical Exercise Test(Stress Test) A stress test can determine whether a person can safely perform exercise. Concepts of Physical Fitness 14e

  5. PAR-Q PHYSICAL ACTIVITY READINESS QUESTIONNAIRE Lab 3a info Concepts of Physical Fitness 14e

  6. Wearing Good Shoes is Important • Running • Court • Aerobic • Walking • Tennis • Cross trainers See Web03-2 Concepts of Physical Fitness 14e

  7. Factors to Consider During Daily Physical Activity • Importance of warm-up and cool-down for reducing risk of injuries and soreness • Environmental factors Concepts of Physical Fitness 14e

  8. Components of a Workout • Warm-up • Workout • Cool-down Concepts of Physical Fitness 14e

  9. Benefits of a Warm-up • Prepare cardiovascular system • Prepare metabolic system • Prepare musculoskeletal system See Web03-4 Concepts of Physical Fitness 14e

  10. Components of a Warm-up Lab 3b info • Cardiovascular component • Flexibility component Concepts of Physical Fitness 14e

  11. Benefits of a Cool-down • Reduces blood pooling • Promotes recovery • Minimizes muscle soreness Concepts of Physical Fitness 14e

  12. Exercising Safely in Different Environments • Heat • Cold • Altitude • Pollution See “On the Web” for additional infoabout all of these Environments Concepts of Physical Fitness 14e

  13. Heat Related Illness • Heat cramps • Heat exhaustion • Heat stroke The severity of heat related illness increases with the degree of dehydration. Concepts of Physical Fitness 14e

  14. Exercise in the Heat • Avoid high heat/humidity • Replace fluids • Gradual exposure (acclimatization) • Dress properly • Rest frequently • Watch for signs See Web03-5See Web03-6 Concepts of Physical Fitness 14e

  15. Exercise in the Cold • Wind-chill factor • Dress in layers See Web03-7 Concepts of Physical Fitness 14e

  16. Effects of Altitude • Lower partial pressure of oxygen leads to shortness of breath • Cold, dry air promotes dehydration • Acute mountain sickness See Web03-8 Concepts of Physical Fitness 14e

  17. Pollution Indices • Ozone • Pollutants • Allergies See Web03-9for pollution info Concepts of Physical Fitness 14e

  18. DOMS • Delayed-onset muscle soreness. • 24-48 hrs after intense exercise. • NOT caused by lactic acid. • Caused by microscopic muscle tears resulting from excessive loads on the muscles. • Occurs when you violate the principle of progression. (to be discussed in future concept) See Web03-10 Concepts of Physical Fitness 14e

  19. Common Injuries • Sprains - ligaments • Strains - muscles/tendons • Muscle cramps Concepts of Physical Fitness 14e

  20. Treatment of Injuries R Rest I Ice C Compression E Elevation Concepts of Physical Fitness 14e

  21. Attitudes about Physical Activity • Knowing the most common reasons for inactivity can help you avoid sedentary living. • I don’t have time. • It’s too inconvenient. • I do not enjoy it. • Knowing the reasons people give for being active can help you adopt positive attitudes toward activity. • I do activity for health, wellness, and fitness • I do activity to improve appearance • I do activity because I enjoy it. Refer to Table 6, p. 53 and Table 7, p. 54. Concepts of Physical Fitness 14e Lab 3c info

  22. Preparing for Physical Activity: Summary • General Exercise Guidelines • Choose something you like • Know your limitations • Dress appropriately • Consider the environment • Start slowly • Listen to your body Concepts of Physical Fitness 14e

  23. Web Resources Online Learning Center “On the Web”pages for Concept Concepts of Physical Fitness 14e

  24. Supplementary Graphics Lab Information ACSM guidelines Concepts of Physical Fitness 14e

  25. Lab 3a InformationThe PAR-Q Return to presentation • Complete the Physical Activity Readiness Questionnaire (PAR-Q) as provided in the lab resource materials. • Discuss your “readiness” to be physically active based on the evaluation of the questionnaire. Concepts of Physical Fitness 14e

  26. Lab 3b InformationThe Warm-up and Cool-Down Return topresentation • Perform the recommended stretches and cardiovascular warm-up prior to your workout. • Comment on whether the routine was sufficient for your needs or whether you would need to make changes (add other stretches, do longer warm-up?) Concepts of Physical Fitness 14e

  27. Return to presentation Lab 3c InformationPhysical Activity Attitude Questionnaire • Read and answer each question in the questionnaire. • Complete the scores and ratings • Determine your rating using the “Balance of Feelings Rating Chart”. • Discuss your balance of feelings. Concepts of Physical Fitness 14e

  28. ACSM Risk Stratification(based primarily on risks due to CHD) • Apparently healthy (1) • Asymptomatic • Only 1 risk factor • Increased risk (2) • Symptoms of CHD • Two or more risk factors • Known disease (3) • Known cardiac, pulmonary or metabolic disease Concepts of Physical Fitness 14e

  29. ACSM RecommendationsIs a stress test needed? health and age classification Apparently Increased Established Healthy Risks Disease Age YOYOYO Moderate ExNoNoNoYesYesYes Vigorous ExNoYesYesYesYesYes Y = young (males < 40 / females < 50) O = old (males > 40 / females > 50) Concepts of Physical Fitness 14e

  30. ACSM RecommendationsIs a physician needed? health and age classification Apparently Increased Established Healthy Risk Disease Age YOYOYO Submax ExNoNoNoYesYesYes Maximal ExNoYesYesYesYesYes Y = young (males < 40 / females < 50) O = old (males > 40 / females > 50) Concepts of Physical Fitness 14e

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