1Concepts of Physical Fitness 12e Presentation Package for Concepts of Physical Fitness 12e Concept 3: Preparing for Physical Activity Created by: Gregory J. Welk Iowa State University All rights reserved

2Concepts of Physical Fitness 12e Factors to Consider before Beginning Physical Activity  Medical readiness for physical activity  Having proper equipment and shoes

3Concepts of Physical Fitness 12e 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) Click icon for more info on ACSM guidelines

4Concepts of Physical Fitness 12e Clinical Exercise Test (Stress Test) A stress test can determine whether a person can safely perform exercise.

5Concepts of Physical Fitness 12e PAR-Q P HYSICAL A CTIVITY R EADINESS Q UESTIONNAIRE Lab 3a info

6Concepts of Physical Fitness 12e Wearing Good Shoes is Important  1. Running  2. Court  3. Aerobic  4. Walking  5. Tennis  6. Cross trainers See Web03-2

7Concepts of Physical Fitness 12e Factors to Consider During Daily Physical Activity  Importance of warmup and cooldown for reducing risk of injuries and soreness  Environmental factors

8Concepts of Physical Fitness 12e Components of a Workout  Warm-up  Main activity  Cool-down

9Concepts of Physical Fitness 12e Benefits of a Warm-up  Prepare cardiovascular system  Prepare metabolic system  Prepare musculoskeletal system See Web03-2

10Concepts of Physical Fitness 12e Components of a Warm-up  Cardiovascular component  Flexibility component Lab 3b info

11Concepts of Physical Fitness 12e Benefits of a Cool-down  Reduces blood pooling  Promotes recovery  Minimizes muscle soreness

12Concepts of Physical Fitness 12e Exercising Safely in Different Environments  Heat  Cold  Altitude  Pollution See Web03 for additional info about all of these environments

13Concepts of Physical Fitness 12e Heat Related Illness  Heat cramps  Heat exhaustion  Heat stroke The severity of heat related illness increases with the degree of dehydration

14Concepts of Physical Fitness 12e Exercise in the Heat  Avoid high heat/humidity  Replace fluids  Gradual exposure (acclimatization)  Dress properly  Rest frequently  Watch for signs See Web03-4 See Web03-5

15Concepts of Physical Fitness 12e Exercise in the Cold  Wind-chill factor  Dress in layers See Web03-6

16Concepts of Physical Fitness 12e Effects of Altitude  Lower partial pressure of oxygen leads to shortness of breath  Cold, dry air promotes dehydration  Acute mountain sickness See Web03-7

17Concepts of Physical Fitness 12e Pollution Indices  Ozone  Pollutants  Allergies See Web03-8 for pollution info

18Concepts of Physical Fitness 12e Common Injuries  Sprains - ligaments  Strains - muscles/tendons  Muscle cramps

19Concepts of Physical Fitness 12e Treatment of Injuries R Rest I Ice C Compression E Elevation

20Concepts of Physical Fitness 12e Preparing for Physical Activity: Summary  General Exercise Guidelines –Choose something you like –Know your limitations –Dress appropriately –Start slowly –Listen to your body

21Concepts of Physical Fitness 12e Web Resources “On the Web” “On the Web” pages for Concept Online Learning Center

22Concepts of Physical Fitness 12e 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 questionairre.

23Concepts of Physical Fitness 12e Lab 3b Information The Warm-up and Cool-Down Return to presentation  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 warmup?)

24Concepts of Physical Fitness 12e Supplementary Graphics ACSM guidelines ACSM guidelines

25Concepts of Physical Fitness 12e 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

26Concepts of Physical Fitness 12e ACSM Recommendations Is a stress test needed? Apparently Increased Established Apparently Increased Established Healthy Risks Disease Healthy Risks Disease Age Y O Y O Y O Moderate Ex No No No Yes Yes Yes Vigorous Ex No Yes Yes Yes Yes Yes Y = young (males < 40 / females < 50) O = old (males > 40 / females > 50) health and age classification

27Concepts of Physical Fitness 12e ACSM Recommendations Is a physician needed? Apparently Increased Established Apparently Increased Established Healthy Risk Disease Healthy Risk Disease AgeY O Y O Y O Submax Ex No No No Yes Yes Yes Maximal Ex No Yes Yes Yes Yes Yes Y = young (males < 40 / females < 50) O = old (males > 40 / females > 50) health and age classification