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EXERCISE AND YOUNG ADULTS & ADULTS EF 310 Unit 4
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Agenda Welcome, Review and look ahead DQ#1 What are some barriers to fitness among young adults and adults? DQ #2 How can we increase PA in this population? Recommendations for special populations Case studies Summary and Wrap Up
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WELCOME, REVIEW, AND LOOK AHEAD
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DQ #1 What are some barriers to fitness among young adults and adults?
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DQ #1 What are some barriers to fitness among young adults and adults? Time Kids No where to work out at Finances Self-esteem (don’t know what to do, embarrassed to go to gym, etc)
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Knock Down the Barriers Time
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Knock Down the Barriers Time Break it down to 10 minute increments 3x’s/day Write it into your schedule, make it a priority
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Knock Down the Barriers Time Break it down to 10 minute increments 3x’s/day Write it into your schedule, make it a priority Kids/Spouse
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Knock Down the Barriers Time Break it down to 10 minute increments 3x’s/day Write it into your schedule, make it a priority Kids/Spouse Involve them! Family activities Take dog for walk Games that involve PA
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Knock Down the Barriers, cont. Self esteem
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Knock Down the Barriers, cont. Self esteem Everyone has to start somewhere! Get a few sessions with a trainer so you know what to do Work out in the privacy of your own home
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Knock Down the Barriers, cont. Self esteem Everyone has to start somewhere! Get a few sessions with a trainer so you know what to do Work out in the privacy of your own home Finances
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Knock Down the Barriers, cont. Self esteem Everyone has to start somewhere! Get a few sessions with a trainer so you know what to do Work out in the privacy of your own home Finances Work out at home (use body weight, make your own weights, etc) Explore cost saving strategies with friends/co-workers, etc
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DQ #2 How can we increase PA in this population?
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DQ #2 How can we increase PA in this population? Help them overcome their barriers! Encourage them to monitor/log their Help them to set goals Help them find activities they enjoy doing Help them find a workout buddy/support system
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Pregnancy and Exercise For most the benefits of remaining active during pregnancy outweigh the risks. Contraindications listed on p. 290-91 in your book. The FITT principles should be based on health and comfort. Encourage at least 3 days (if not most to all days) of moderate intensity exercise at least 30 minutes in duration Use the RPE scale Based either on a 1-10 scale or a 6-20 scale
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Pregnancy and Exercise Previously active women can typically continue to exercise throughout their pregnancy. Avoid exercise in supine position after first trimester. Take precautions to avoid heat injury. Limit exposure to falling and impact injury Joint laxity increases during pregnancy. Use care with resistance exercise. Avoid exercise where extremes in air pressure occur. Be aware of body’s warning signs.
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Exercise and Osteoporosis Risk factors include: Age Sex Ethnicity and family history of osteoporosis Estrogen deficiency Low weight or BMI Poor diet (particularly calcium and vitamin D) Alcohol abuse Physical inactivity and muscle weakness Smoking Long-term use of glucocorticoids
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Exercise and Osteoporosis What is osteopenia?
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Exercise and Osteoporosis What is osteopenia? Low bone mass or softening of the bones Where are the most common sites for osteoporotic fractures?
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Exercise and Osteoporosis What is osteopenia? Low bone mass or softening of the bones Where are the most common sites for osteoporotic fractures? Hip, wrist, vertebrae
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Prevention is Key Weight-bearing exercise should be encouraged during the formative years in order to promote bone density. During adulthood, exercise (combined with adequate nutrition) can be useful in maintaining bone density. Resistance exercise and impact-loading activity are most useful in promoting bone density. Examples? What types of activities would you NOT prescribe?
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Exercise and the Female Athlete
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Case Studies What types of exercises would you recommend to a sedentary 52 year old woman with a family history of osteoporosis? She is in good health and does not have osteoporosis, but may suffer from osteopenia.
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Case Studies Deb is a 41 year old pregnant woman expecting her third child. She is extremely high risk, due not only to her age, but also to complications that she had in her other pregnancies. She had some spotting early on in this pregnancy which has now subsided. Before becoming pregnant she lost 60 lbs! She wants to maintain her fitness/weight loss during this pregnancy. How would you advise her?
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SUMMARY AND WRAP UP
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