Concepts of Fitness & Wellness 8e Preparing for Physical Activity McGraw Hill - www.mhhe.com Concept 3 Preparing for Physical Activity Proper preparation can help make physical activity enjoyable, effective, and safe. © 2013 McGraw-Hill Companies. All Rights Reserved. McGraw-Hill Concept 3 2

Presentation Overview Preparing for physical activity Factors to consider during activity Safety (i.e., heat, cold, pollution, etc.) Soreness/injuries Attitudes about physical activity Discussion Activity

Factors to Consider Prior to Physical Activity Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Factors to Consider Prior to Physical Activity Pre-participation screening (medical readiness for physical activity ) (see next slide) Proper equipment and shoes Technology applications Concept 3 4

Types of Pre-Participation Screening Concepts of Fitness & Wellness 8e Lab 3a info Types of Pre-Participation Screening McGraw Hill - www.mhhe.com Self-guided Previously inactive men >40 yrs and women >50, and those at high risk of CVD should first consult physician PAR-Q (or other ACSM-recommended self-administered surveys) Professionally-guided Low, moderate, or high risk Concept 3 4

Clinical Exercise Test (Stress Test) Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Clinical Exercise Test (Stress Test) A stress test can determine whether a person can safely perform exercise Concept 3 7

Wearing the Right Shoes Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Wearing the Right Shoes Running Court Aerobic Walking Tennis Cross trainers Concept 3 10

Factors to Consider During Physical Activity Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Factors to Consider During Physical Activity Importance of warm-up and cool-down for reducing risk of injuries and soreness Environmental factors Concept 3 8

Components of a Workout Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Components of a Workout Warm-up Workout (aka conditioning phase) Cool-down Concept 3 11

2 Components of a Warm-up Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com 2 Components of a Warm-up Lab 3b info General aerobic and muscular endurance Stretch 10+ minutes after general warm-up OR after the workout (ACSM) Concept 3 13

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Benefits of a Warm-up Prepare cardiovascular, metabolic, and musculoskeletal systems Decreases risk of irregular heartbeats associated with poor coronary circulation Concept 3 12

Benefits of a Cool-down Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Benefits of a Cool-down Reduces blood pooling Promotes recovery Minimizes muscle soreness Concept 3 14

Exercising Safely in Different Environments Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Exercising Safely in Different Environments Heat Cold Altitude Pollution Concept 3 8

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Heat Related Illness Heat cramps Heat exhaustion Heat stroke The severity of heat related illness increases with the degree of dehydration. Concept 3 16

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Exercise in the Heat Avoid high heat/humidity Replace fluids Monitor your urine! Gradual exposure Dress properly Rest frequently Watch for signs of heat stress Concept 3 17

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Exercise in the Cold Wind-chill factor Dress in layers Concept 3 18

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Effects of Altitude Lower partial pressure of oxygen leads to shortness of breath Cold, dry air promotes dehydration Acute mountain sickness Concept 3

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Air Pollution Ozone Carbon monoxide Pollens Ozone Pollutants Allergies Concept 3

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com 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) Concept 3

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Common Injuries Sprains - ligaments Strains - muscles/tendons Muscle cramps Concept 3 19

Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Treatment of Injuries R Rest I Ice C Compression E Elevation Concept 3 20

Attitudes about Physical Activity Concepts of Fitness & Wellness 8e Attitudes about Physical Activity McGraw Hill - www.mhhe.com Knowing the most common reasons for inactivity can help you avoid sedentary living (e.g., time, inconvenience, not fun) Knowing the reasons people give for being active can help you adopt positive attitudes toward activity I do activity: for health, wellness, and fitness to improve appearance because I enjoy it Lab 3c info Concept 3

Preparing for PA: Summary Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Preparing for PA: Summary General PA/Exercise Guidelines Choose something you like Know your limitations Dress appropriately Consider the environment Start slowly Listen to your body End of presentation Concept 3 21

Concepts of Fitness & Wellness 8e Lab Information Discussion Activity McGraw Hill - www.mhhe.com SUPPLEMENTARY INFO Lab Information Discussion Activity Concept 3

Lab 3a Information The PAR-Q Concepts of Fitness & Wellness 8e McGraw Hill - www.mhhe.com Lab 3a Information The 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 Concept 3

Lab 3c Information Physical Activity Attitude Questionnaire Concepts of Fitness & Wellness 8e Return to presentation McGraw Hill - www.mhhe.com Lab 3c Information Physical 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 Concept 3

How do you prepare for physical activity? Return to Presentation Discussion Activity How do you prepare for physical activity?