Week 5 - Key components of fitness

**start of fitness training ppt**

**start of fitness training ppt**

Par Q questions (7) •If the individual answers "yes" to more than ___ of the questions a referral to a physician is necessary prior to initiating an exercise routine.

1. Has your doctor ever said you have heart trouble? 2. Do you frequently have pains in your heart and chest? 3. Do you often feel faint or have spells of severe dizziness? 4. Has a doctor ever said your blood pressure it too high? 5. Has your doctor ever told you have a bone or joint problem such as arthritis that be been aggravated by exercise? 6. Is there a good physical reason not mentioned here why you should not follow an activity program even if you wanted too? 7. Are you over the age of 65 and not accustomed to vigorous exercise? 2

Incidence of LBP is most prevalent in: (2)

1.Sedentary individuals w/ poor sitting posture 2.Back injuries during manual labor

Health care providers can help promote mental health through exercise and physical activity. •Aerobic exercise for __-___ minutes can elevate mood and anxiety for several hours. •Protective factors for mental health include ______.

20-40 interpersonal forgiveness

ACSM guidelines •All adults 18-65 years old should participate in moderate intensity aerobic activity a min of ___ min, ___ days/week •OR vigorous intensity aerobic activity a min of ___ min, __ days/week •Activities to maintain or improve muscle strength for a minimum of ___x/week

30, 5 20, 3 2

Exercise guidelines •Balanced Diet •Discussed with nutrition section •Hydration •___-___ mL water 2-3 hours before exercise •~__-__ cups •___-___ mL during exercises •~___ cup •___-___ mL after exercise for every 0.5 kg of weight lost during exercise •~__-__ cups

400-600mL 1.5 to 2.5 150-350 1 450-675 2-3

HR zones •Easy way to educate on levels of exercise General ranges: •Moderate Exercise = __-__% Max HR •Vigorous Exercise = __-__% Max HR •Fat Burning HR = ~__% Max HR Training Heart Rate •Aerobic: __-__% •Lactic Threshold Training: __-__% •Anaerobic: __-__%

50-70 70-85 70 50-70 70-80 80-95

•Strength can be increased if the isometric contraction can be sustained for __-__ seconds

6-8

Metabolic Fitness Ranges Normal Range Total Cholesterol LDL HDL Blood Glucose Fasting Glucose Blood Insulin Pulse Rate Blood Pressure

<200 mg/dL <100 mg/dL >40 mg/dL <140 mg/dL 70-100 mg/dL 5-20 µm/mL 60-100 bpm <120/<80 mmHg

Hyperkinetic conditions •Certain individual are at risk of too much exercise. •The condition is called _____: too much activity and too little rest. Often-time seen with: •Anorexia nervosa and bulimia nervosa •Too much activity can cause stress fractures, overuse injuries to extremities and to all joints

Activity Nervosa

•Requires continual use of oxygen, involves larger muscle groups, can be maintained continuously and in a rhythmic nature •Types include running, skating, skiing, stair climbing, rowing, and swimming. •Low intensity aerobic exercise generally demands a small, yet continual, level of oxygen, so the body can sustain exercises for longer periods of time.

Aerobic exercise

____ is the ability to move in a quick and easy fashion or the ability to perform a series of explosive power movements in rapid succession in opposing directions tests? (3)

Agility ○Hexagonal obstacle agility test ○Illinois agility run test ○Lateral changing of direction test

____ consumed during exercise decreases coordination and masks the warning signs of fatigue when can result in subsequent injury.

Alcohol

Types of exercise Aerobic = Anaerobic exercise = Isometric exercise = Isotonic exercise = Isokinetic exercise = Sports exercise = Therapeutic exercise =

Aquatic therapy Physical activity Tai chi Yoga Weight training Hippotherapy Active exercise

The final aspect of health-related fitness is body composition. ●Represented in 2 components: lean body weight and fat weight. ○BMI is a key index for relating body weight to height. Calculation?

BMI = M/(HxH) ■M = body mass in kilograms H = height in meters

____ theory •The most important determinant of a person's behavior is the "intent" of their behavior. •The person's intention to perform a behavior, such as exercise, is a combination of attitude toward performing the behavior and a belief about what other's think he/she should do.

Behavioral modification theory.

•Benefits include increased calorie consumption, increased metabolism, shorter workouts, improved brain function, and increased lean muscle tissue.

Benefits of anaerobic exercise

•The length of time an individual can remain active with an elevated heart rate •It is the individual's aerobic capacity to perform large-muscle, whole body (gross motor) physical activity of moderate to high intensity over extended periods of time. •This type of physical fitness is particularly important for the prevention of heart disease and metabolic syndrome predisposes the individual to heart disease, stroke and diabetes).

Cardiorespiratory Fitness

Certain exercises can predispose people to injury: •Hyperextending or overextending any joint (hypermobility and gymnastics) •Placing excessive stress on joints (double leg lifts) •Performing ballistic movements with the spine •Performing excessive hyperflexion of joints, which potentially damages ligaments, bursae, cartilage and other joints structures •Movement into positions that can pinch nerves in the head, trunk, neck, and extremities

Certain exercises can predispose people to injury: •Hyperextending or overextending any joint (hypermobility and gymnastics) •Placing excessive stress on joints (double leg lifts) •Performing ballistic movements with the spine •Performing excessive hyperflexion of joints, which potentially damages ligaments, bursae, cartilage and other joints structures •Movement into positions that can pinch nerves in the head, trunk, neck, and extremities

_______ is harmonious movement reflecting the synchronization of muscle contraction and timing tests? (3)

Coordination •Finger-to-nose test: observe the smoothness and timing of arm movement. •Dysdiadokokinesis or rapidly alternating movements of palm up and palm down on the thigh. Observe smoothness and speed. •Lower extremity coordination: smoothness and speed of movement. (sliding shin down opposite leg)

what is the FITTE formula? **Exercises should be developed using the FITTE formula, designed to progress an exercise program from appropriate levels of intensity and duration to more demanding exercises for improved fitness.

F = frequency (how often) I = Intensity of exercise (how hard) T = time or duration of exercise (how long) T = type of training (specificity of activity) E = level of enjoyment

•Activities performed on a horse designed to improve sensorimotor processing •Neurological processing and movement of the client/patient is stimulating by the variable, rhythmic, and repetitive movement of the horse's gait. •CP •MS •CVA •TBI •Developmental delays Learning disabilities

Hippotherapy

intrinsic vs extrinsic motivation

Intrinsic Motivation •Engage in activity for pleasure •no expectation for rewards or constraints Extrinsic Motivation •As a means to an end •Not for the sake of activity itself

Same tension •involves muscle shortening to generate force. •As each muscle moves through its full ROM, isotonic contractions tone muscles

Isotonic exercise

involves an individual's self-perception, a realistic perception of others, and the ability to meet the demands of daily living. Mental health infers a mental conditions characterized by good judgement

Mental health

____is a more holistic concept of well-being, including mental and physical fitness as well as resilience

Mental wellness

____ is a technique that can optimize flexibility Uses a reflex rather than pressure to relax the muscle prior to elongating it. Uses a contract-relax technique (most effective for lengthening the muscle). With continuous repetitions, this techniques is the most effective for lengthening muscle.

PNF

_____ - •"behavior that is any bodily movement produced by the contraction of skeletal muscles that substantially increases energy expenditure" _____ - •"An attained set of attributes (endurance, flexibility, etc.) that relates the the ability to perform physical activity" Fitness can be easily measures •cardiorespiratory fitness is commonly measured

Physical Activity Physical Fitness

_________ is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity."

Physical fitness

_____ enables an individual to withstand physiological stressors and extreme demands on the body

Physical fitness •Individuals with preexisting level of physical fitness are less likely to become ill and recover move quickly from injury. Hypokinetic - physically inactive or sedentary

___ or ____ can be described as the body's ability to maintain an intended position (static balance) or progress through various movements without losing postural control (dynamic balance).

Postural balance or equilibrium •Equilibrium develops in the first 2 years of life and various factors may affect an individual's ability to maintain balance.

Power (1) and Speed Tests (3)

Power •PWC-170 Test •incremental loading - 2 consecutive 6-minute bike rides Speed •60-meter speed test •Timed 10 meter walk test - https://www.sralab.org/rehabilitation-measures/10-meter-walk-test •Jebsen Hand function Test

Trans-Theoretical Model of Change •________ stage •Individual will begin thinking about change •________ stage •Individual will examine benefits and barriers to change •__________ stage •Individual will have needed resources to initiate exercise •_______ stage •Individual will develop self-efficacy in physical activity •______ stage •Individual will integrate physical activity (exercise) into life

Precontemplation Contemplation Preparation Action Maintenance

•The counterpart to progression •As the body gains strength and endurance and becomes more fit it also become more efficient, relying on less effort and energy to perform the same physical activity. •Adapts to gain fitness

Principle of Adaptation

Refers to the tendency of the body to lose strength, endurance, flexibility, and power when exercise is not maintained. •The body adapts to increasing levels of physical activity and "detrains" when exercise is not maintained over time •"Use it or lose it!" •"Use it, IMPROVE IT, or lose it"

Principle of Reversibility

•Refers to the need to build muscular strength and endurance over time rather than try to reach an exercise on the initial attempt.

Principle of progression

Subjective assessment of exercise intensity based on how the individual feels during various levels of physical exertion over time

RPE

is the amount of time needed to produce movement in the response to a stimulus. **especially important for completing movements within a safe time frame for effective function.

Reaction time

The ability to bounce forward from hardship.

Resilience

_______ or the difference between the maximum oxygen uptake the resting the oxygen uptake ●VO2 (max -- VO2 resting) A percentage of this value is often used to determine appropriate intensities for physical activity

Respiratory reserve (VO2R)

________ is defined as age-related loss of muscle mass. Can be prevented with regular exercise Top 5 health risks for older adults This is a multifactorial conditions that impairs physical function and predisposes an individual to disability

Sarcopenia

•_____ involves placing the muscle at the end of its range and holding it for 15 to 30 seconds. •When performed correctly, static stretch effectively lengthens a tight muscle w/o injury. •_____ involves short 2-3s holds for stretches •_____ involves a rapid movement to quickly stretch a muscle to its full range. •More appropriate to prepare a muscle for a vigorous movements, power, and sports.

Static stretch Dynamic Stretch Ballistics stretch

•Ancient Chinese practice designed to exercise body, mind, and spirit. •Slow controlled movement are gentle, continuous, and circular •Working posture and motor control

Tai chi

•Support individuals with impairing upright postures or weight bearing issues

aquatic Therapy

Factors that influence ROM

disease processes/injury that is affecting joint tissue, bone, or surrounding tissues, inactivity or immobility, age, hormonal status, and gender •Joint play is another assessment of flexibility within joints

_____ is the ability to move muscles and joints (including soft tissue) through their full range of motion (ROM).

flexibility

physically inactive or sedentary

hypokinetic

Yoga - Type of exercise involved in attaining bodily or mental control through a variety of postures Benefits (3)

low back pain depression/disability pulmonary fx

_____ fitness involves self-acceptance, open-mindedness, self-direction, and calculated risk-taking. ____ fitness is reflected in an individual's metabolic fitness and performance-based fitness •Fitness involves commitment, motivation, and responsibility for one's physical and mental well-being.

mental physical

Habits related to maintenance, improvement, and recovery of mental health (5)

mental relaxation meditation reflection intellectual stimulation creativity

•Physical fitness is evident with the body at rest and in action Physical fitness at rest is defined as ______

metabolic fitness

Metabolic fitness reflects the health status of physiological systems at rest. •Metabolic fitness shows positive responses to ___ to ____ physical activity.

mild to moderate

•Many pregnant women benefit when performing regular, ____ physical activity when compared with those who remain sedentary over the course of their pregnancies. •According to Clinical Sports Med Journal in 2018 •reduce hypertensive disorders, gestational diabetes •Shorter first stage of labor, reduce chance of C-section

moderate

_____ is the ability to perform gross motor activity of moderate to high intensity over a long period of time.

muscle endurance

______ is the ability of muscles to produce force at a high intensity over short periods of time. ●Muscular strength is essential for the performance of daily activities of living and the key to preventive care.

muscle strength

Cardiorespiratory fitness is assessed by a variety of measures that examine _____ use and endurance while the individual performs functional movement Measurement of cardiorespiratory fitness: (2)

oxygen ●VO2 max: volume (V) of oxygen used when a person reaches his or her maximum (max) ability to supply oxygen (O2) to muscle tissue during exercise ●Metabolic Equivalent (MET): resting oxygen uptake ○1 MET = 3.5 mg of o2 consumed per min per kg of body uptake

•Refers to all forms of large muscle movements, including sports, dance, games, work, and lifestyle activities •Yard work •Jogging •Walking •Resistance exercise •Cleaning House •Stretching

physical Activity

picture

picture

is the maintenance of correct alignment of body parts. Proper posture plays a key role in reducing back pain and disability

posture

Components of motor fitness include (7)

posture balance coordination reaction time power speed agility.

____ is the ability to generate force (measured in force units/time units (watts)) or the ability to exert maximum muscular contraction instantly in an explosive burst of movements

power **•important for lifting objects and pushing objects

Requires that exercise prescription to be designed to meet the individual's needs, taking into account mental status, physiological status, unique environmental considerations and other personal factors.

principle of individuality

•Progressive increase in the amount of exercise need to improve fitness levels. •Exercise prescription needs to optimally challenge the individual •Things to consider: •Frequency of exercise •Intensity •Duration •Heart rate max •Borg scale of exertion •Threshold of training HR = HRmax x 55% •Safe range of exercise

principle of overload

•Based on the need to avoid overtraining yet enhance performance through manipulation of training frequency, intensity, duration, type of exercise and enjoyment. •Alternating training loads •alternate high-resistance with low-resistance training to improve different components of muscular fitness •Mix it up!

principle of periodization

•The need to give the body time to repair from any increased demands from strenuous physical activity •Example •Marathon runner: days rest between training sessions.

principle of recovery

•Training effects derived from different types of exercise •Low-resistance activities •Example: Long distance walking, performed with increasing repetitions or for longer periods of time to increase endurance •"Practice how you play"

principle of specificity

when a ruler is dropped over the individual's head, the aim is to catch the ruler before it hits the floor.

ruler test

•Children now spend more than ____ hours a day in front of a screen (e.g., TV, videogames, computer)

seven and a half

_____ is the rate of movement and is essential for performing daily activities in a timely manner

speed **Speed is often a convenient measure use to determine the amount of time a person needs to ambulate from one point to another or to perform work-related tasks (such as typing).

•Quality of life is affected by reduced ___ and ___ that limit a person's ability to remain active. •When combined, muscle endurance training and strength training have a greater effect of walking distance, endurance exercise time, and the quality of life in patients with COPD, asthma, bronchitis, and emphysema.

strength and endurance

T/F - •Activity is less common in women, lower incomes and less educated

true

Methods to decrease DOMS: (4)

•Beginning exercise gradually •Performing concentric (shortening) contractions before building in eccentric (lengthening) contractions •Performing a regular warm-up •Performing moderate exercise whenever soreness is experienced

Postural Balance Tests

•Dynamic Posturography •One-legged Stance Test •Sharpened Romberg's Test •Berg Balance Scale •CTSIB •Functional Reach •Tinetti •TUG •Physical Performance Test

Physical Fitness •Performance-based, or motor fitness, relates to the body in action and is divided into: (2)

•Health related fitness - cardiorespiratory fitness, muscle strength, muscle endurance, flexibility, posture, and body composition •Motor skill - balance, coordination, reaction time, power, speed, and agility

Benefits to Cardiorespiratory Conditioning (7)

•Increases cardiac output and oxygen delivery •Increases blood volume per heartbeat •Slows resting pulse rate •Increases breathing efficiency •Improves circulation •Reduces blood pressure •Improves muscle conditioning --•Use oxygen efficiently --•Reduces workload for heart

•The most effective health behavior interventions occur on multiple levels (5)

•Intrapersonal factors •Interpersonal factors •Institutional factors •Community factors •Public policy

benefits of physical activity

•Lower overall mortality •Lower risk of coronary heart disease •Lower risk of cancer(s) •Lower risk of diabetes •Lower risk of developing high blood pressure •Lower risk of obesity •Lower risk of developing depression •Lower risks of falls and injury •Improve sleep •Improved memory, endurance, strength, energy

Benefits of Fitness

•Restful Sleep •Nutritional Health - Expend energy, thus eat more food •Improved body composition •Limits body fat and increases lean tissue •Resistance to colds and other infectious diseases •Improved bone density •Low risks for some cancers •Strong circulation and lung function Low risk of cardiovascular disease Low risk of Type 2 Diabetes Reduced risk of gallbladder disease Low incidence and severity of anxiety and depression Strong self-image Long life and high quality of life in later years

Body Composition Measurements

•Skin fold thickness •BMI* •Waist-to-hip ratio •Girth measurements* •Hydrostatic weighing •Bioelectric impedance •Dual-energy x-ray absorptiometry (DEXA) •Near infared interactance (NIR) •Magnetic resonance imaging (MRI) •Computerized tomography (CT) •BOD POD

Evidence-based calculations for determining maximum heart rate include: (3)

○HR max= 206.9 - (0.67 x age) for men ○HR max = 206 - (0.88 x age) for women ○HR max = 220 - age (general)

Posture testing: (2)

●Forward bending for spinal malalignment/scoliosis ●Use of photography

Measuring Muscular Strength (6)

●Manual muscle test (MMT) ●Handheld dynamometry ●One-repetition maximum strength test (1-RM) ●YMCA bench press test (80# male, 35# female) ●Push up test ●5 time sit to stand/30 second sit to stand - Home Health Choice

Another factor used to assess cardiovascular fitness is speed at which the heart rate returns to pre-exercise levels after performing extended exercise. examples of tests (2)

●Rockport 1-mile walk test, YMCA 3-min step test A quick recovery indicates good cardiovascular fitness.

Factors that affect equilibrium include (5)

●Visual input ●Functioning of Vestibular System ●Adequate muscular strength ●Joint ROM ○ankles, knees, hips ●Normal somatosensory or sensations reading the body's position in space