Chapter 3 Introduction and Medical Clearance

1. Chapter 3Introduction and Medical Clearance • Most physicians recommend a physical for individuals over 40 • Medical Evaluation – The American College of Sports Medicine (ACSM) classify individuals who may undergo exercise testing into three categories: 1. Apparently healthy – good health, no major risk factors 2. Individual at higher risk – those who have symptoms suggestive of heart disease, pulmonary or metabolic disease, or at least one major coronary risk factor 3. Individuals with disease – those with known cardiac, pulmonary or metabolic diseases

2. How to Begin Safely • Begin Slowly – not too hard, not too fast • Think Total Activity – try to burn at least 200 calories • Stay Injury Free shin splints – caused by overuse, improper shoes, poor technique and hard surfaces. blisters - wear two pairs of cotton socks, use adhesive bandage and vary the activity. • Expect some DOMS • Dress for Ease of Movement and Weather Conditions

3. How to Begin Safely, continued 6. Include warm-up, stretching and cool down. 7. Injury prevention and Treatment - Rest Stop! Ice 20 – 30 minutes several times a day Compression Firmly wrap the area Elevation Raise the affected area

4. Physical Fitness – the ability to carry out daily tasks with vigor, without unduefatigue, and with energy remaining for leisure activities or to deal with unforeseen emergencies.Health-Related Fitness – aspects of our physiological and psychological functioning which are believed to offer some protection against disease development.

5. Components of Health-Related Fitness • Cardiorespiratory endurance – the ability of the lungs, heart and blood vessels to deliver adequate amounts of oxygen and nutrients to the cells and working muscles while removing waste products from tissues. • Body Composition – refers to the relative amounts of fat and lean body tissue (muscle, organs, bone) found in your body. • Muscular Strength – the maximal ability of a muscle to generate force during a single maximal contraction.

6. Components of Health-Related Fitness • Muscular Endurance – the ability of a muscle to generate force over and over again. • Flexibility – the ability to move joints freely through their full range of motion. Which component is considered the most important?

7. Training Principles • Overload – in order to improve physical fitness, the body or specific muscles must be stressed. • Progression – overload should be increased gradually during the course of a physical fitness program. • Specificity – development of muscular strength and endurance, as well as cardiorespiratory endurance, is specific to the muscle group that is exercised and the training intensity. 4. Recuperation – the body requires recovery periods between exercise training sessions in order to adapt to the exercise stress. 5. Reversibility – the loss of fitness due to inactivity

8. Exercise Goals Goal 1. Long-term health and well-being – this goal will help reduce the risk of many types of chronic diseases and premature death. Activities: walking, gardening, climbing stairs, walking the dog, parking farther from a building and walking. Frequency: Daily. Intensity: 50% - 60% of Maximal Heart Rate (MHR). Time: 30 minutes or 3 ten minute sessions.

9. Exercise Goals, continued Goal 2. Weight control and weight loss – this goal will help in maintaining a weight level or in losing excess body fat. Activities: brisk walking, running , swimming, biking, cross country skiing and other aerobic activities. Two to three times a week add resistance training. Frequency: (aerobic activities) 5 days per week Intensity: 60 – 70% of MHR Time: 45 – 60 minutes

10. Exercise Goals, continued Goal 3. Aerobic and strength conditioning – this goal will help you achieve a high level of aerobic and muscular conditioning. Aerobic activities: same as goal 2. Frequency: 3-5 days per week Intensity: 70 – 80% MHR Time: 20 – 60 minutes Strength activities: floor exercises, weight lifting or other resistance training. Frequency: 2-3 days per week Intensity: mild-moderate Time: 20 – 45 minutes

11. Exercise Goals, continued Goal 4. Performance Enhancement – this goal will help to improve “anaerobic” fitness and sport performance. Frequency: 1-2 days per week Intensity: 85% MHR Duration: 10-20 minutes

12. Karvonen Formula Step 1: Determine your resting heart rate (RHR). Step 2: Find your maximal heart rate (MHR). Women: 226 – age = MHR Men: 220 – age = MHR Step 3: Find your heart rate reserve (HRR) by subtracting your RHR from your MHR. Example: a 20 year old female with a RHR of 72 226 – 20 = 206 (MHR) 206 – 72 (RHR) = 134 (HRR) Step 4: Find the recommended intensity level for your goal and multiply your HRR by both of these percentages.

13. Karvonen, continued 134 (HRR) x .7 = 94 134 (HRR) x .8 = 107 Step 5: Add your RHR 94 + 72 = 166 107 + 72 = 179 The target heart rate range for a 20 year old female is (166 to 179).

14. Karvonen, continued 226/220 - ______(age) = ________(MHR) _____(MHR) - ____(RHR)=_____(HRR) _____(HRR) x .60 (I) = ____+___(RHR)= ____THR _____(HRR) x .70 (I) = ____+___(RHR)=____THR

15. The Borg RPE Scale How hard are you working? Score : 6 – 20 Degree of Exertion: none – maximal exertion Relationship to Goal Setting Goal 1. Long-term Health – barely noticeable breathing Goal 2. Weight Loss/Control – noticeable breathing Goal 3. Aerobic Conditioning – heavy breathing (but not panting) Goal 4. Performance Training – heavy breathing, usually in short bursts

16. Summary Any questions?