Chapter 3Introduction and Medical Clearance

• Most physicians recommend a physical for individuals over 40

• Medical Evaluation – The American College of Sports Medicine (ACSM) classify individuals who may undergo exercise testing into three categories:

1. Apparently healthy – good health, no major risk factors

2. Individual at higher risk – those who have symptoms suggestive of heart disease, pulmonary or metabolic disease, or at least one major coronary risk factor

3. Individuals with disease – those with known cardiac, pulmonary or metabolic diseases

How to Begin Safely

1. Begin Slowly – not too hard, not too fast

2. Think Total Activity – try to burn at least 200 calories

3. Stay Injury Free

shin splints – caused by overuse, improper shoes, poor technique and hard surfaces.

blisters - wear two pairs of cotton socks, use adhesive bandage and vary the activity.

4. Expect some DOMS

5. Dress for Ease of Movement and Weather Conditions

How to Begin Safely, continued

6. Include warm-up, stretching and cool down.

7. Injury prevention and Treatment -

Rest Stop!

Ice 20 – 30 minutes several times a day

Compression Firmly wrap the area

Elevation Raise the affected area

Physical Fitness – the ability to carry out daily

tasks with vigor, without undue fatigue, and with energy remaining for leisure activities or to deal

with unforeseen emergencies.Health-Related Fitness – aspects of our

physiological and psychological functioning which are believed to offer some protection against

disease development.

Components of Health-Related Fitness

• Cardiorespiratory endurance – the ability of the lungs, heart and blood vessels to deliver adequate amounts of oxygen and nutrients to the cells and working muscles while removing waste products from tissues.

• Body Composition – refers to the relative amounts of fat and lean body tissue (muscle, organs, bone) found in your body.

• Muscular Strength – the maximal ability of a muscle to generate force during a single maximal contraction.

Components of Health-Related Fitness

• Muscular Endurance – the ability of a muscle to generate force over and over again.

• Flexibility – the ability to move joints freely through their full range of motion.

Which component is considered the most important?

Training Principles1. Overload – in order to improve physical fitness, the body

or specific muscles must be stressed.2. Progression – overload should be increased gradually

during the course of a physical fitness program.3. Specificity – development of muscular strength and

endurance, as well as cardiorespiratory endurance, is specific to the muscle group that is exercised and the training intensity.

4. Recuperation – the body requires recovery periods between exercise training sessions in order to adapt to the exercise stress.

5. Reversibility – the loss of fitness due to inactivity

Exercise Goals

Goal 1. Long-term health and well-being – this goal will help reduce the risk of many types of chronic diseases and premature death.

Activities: walking, gardening, climbing stairs, walking the dog, parking farther from a building and walking.

Frequency: Daily.

Intensity: 50% - 60% of Maximal Heart Rate (MHR).

Time: 30 minutes or 3 ten minute sessions.

Exercise Goals, continued

Goal 2. Weight control and weight loss – this goal will help in maintaining a weight level or in losing excess body fat.

Activities: brisk walking, running , swimming, biking, cross country skiing and other aerobic activities.

Two to three times a week add resistance training.

Frequency: (aerobic activities) 5 days per week

Intensity: 60 – 70% of MHR

Time: 45 – 60 minutes

Exercise Goals, continued

Goal 3. Aerobic and strength conditioning – this goal will help you achieve a high level of aerobic and muscular conditioning.

Aerobic activities: same as goal 2.

Frequency: 3-5 days per week

Intensity: 70 – 80% MHR

Time: 20 – 60 minutes

Strength activities: floor exercises, weight lifting or other resistance training.

Frequency: 2-3 days per week

Intensity: mild-moderate

Time: 20 – 45 minutes

Exercise Goals, continued

Goal 4. Performance Enhancement – this goal will help to improve “anaerobic” fitness and sport performance.

Frequency: 1-2 days per week

Intensity: 85% MHR

Duration: 10-20 minutes

Karvonen Formula

Step 1: Determine your resting heart rate (RHR).

Step 2: Find your maximal heart rate (MHR).

Women: 226 – age = MHR

Men: 220 – age = MHR

Step 3: Find your heart rate reserve (HRR) by subtracting your RHR from your MHR.

Example: a 20 year old female with a RHR of 72

226 – 20 = 206 (MHR)

206 – 72 (RHR) = 134 (HRR)

Step 4: Find the recommended intensity level for your goal and multiply your HRR by both of these percentages.

Karvonen, continued

134 (HRR) x .7 = 94

134 (HRR) x .8 = 107

Step 5: Add your RHR

94 + 72 = 166

107 + 72 = 179

The target heart rate range for a 20 year old female is

(166 to 179).

Karvonen, continued

226/220 - ______(age) = ________(MHR)

_____(MHR) - ____(RHR)=_____(HRR)

_____(HRR) x .60 (I) = ____+___(RHR)= ____THR

_____(HRR) x .70 (I) = ____+___(RHR)=____THR

The Borg RPE Scale

How hard are you working?

Score : 6 – 20Degree of Exertion: none – maximal exertionRelationship to Goal SettingGoal 1. Long-term Health – barely noticeable breathingGoal 2. Weight Loss/Control – noticeable breathingGoal 3. Aerobic Conditioning – heavy breathing (but not

panting)Goal 4. Performance Training – heavy breathing, usually in

short bursts

Summary

Any questions?