PREPARING FOR PHYSICAL ACTIVITY INTRODUCTION TO PHYSICAL ACTIVITY Health Objectives for the Year 2020 Increase % of adolescents who meet national standards Reduce % of population who do no leisure activity Increase access to exercise facilities Increase population that walk or bike Reduce sports and recreation injuries

FACTORS TO CONSIDER PRIOR TO PHYSICAL ACTIVITY Screening Before beginning regular physical activity is important to establish medical readiness. Important to dress properly for physical activity. What is the most important clothing choice for safe effective exercise? Technology…good or bad for exercise? H.E.L.P. According to the Mayo Clinic its important to check with your doctor before starting, especially if you have been inactive and suffer from asthma, diabetes, joint pain, and weight issues.

FACTORS TO CONSIDER DURING PHYSICAL ACTIVITY Organizations that develop guidelines American College of Sports Medicine (ACSM)  “Gold standard” for many fitness aspects  Certification agency  World-wide membership of over 20,000  National Strength and Conditioning Association (NSCA) Gold standard” for many strength, high performance aspects  Conditioning practice and injury prevention association  Training certifications 

ACSM WORKOUT GUIDLINES

CLIMATE SAFETY Know how your body controls your temperature!!!! Conduction, Convection, Evaporation Maximum sweat rates during physical activity can reach 1-2 liters per hour. Heat Related Problems Dehydration Heat cramps Heat exhaustion Heat stroke (most severe)

HEAT INDEX VALUES (APPARENT TEMPERATURE)

SORENESS AND INJURIES ( DOMS) Delayed-Onset Muscle Soreness hours post workout. Sore, tender, tired muscles Common Injuries Strain - Muscle fibers are injured Sprain - Ligament tissue are injured Tendonitis – Inflammation of the tendon R.I.C.E. REST, ICE, COMPRESSION, ELEVATION

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 Think… What can you do to make sure these reasons don’t effect your physical activity???

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 Check this out! In May of 2010 a National Physical Activity Plan was Launched for you!!!!!