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Comprehensive Fitness Programming – Chapter 9
Student Learning Outcomes
Identify popular aerobic activities & their benefits
Dispel common misconceptions related to physical fitness & wellness
Learn concepts for preventing & treating injuries
Describe the relationship between fitness & aging
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Choices of Aerobic Activities
Many different activitiesBase choice on
1.
2.
3.
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Choices of Aerobic Activities
Cross-training
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Choices of Aerobic Activities
Cross-training– Can produce better workouts than single activities– Ability to develop new skills
training
training Improves Improves
Specific Exercise Considerations
Can people with asthma exercise?
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Specific Exercise Considerations
What types of activities are recommended for those with arthritis?– Combination of
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Specific Exercise Considerations
– Two types of diabetesInsulin-dependent diabetes (IDDM)Non-insulin-dependent diabetes (NIDDM)
– Consult physician before you start to exercise
– http://www.youtube.com/watch?v=QeT1V8RmIbU
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Specific Exercise Considerations
What precautions should diabetics take with respect to exercise?
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Specific Exercise Considerations
Is exercise safe during pregnancy?
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Specific Exercise Considerations
Does exercise help relieve dysmenorrhea?
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Specific Exercise Considerations
Does exercise offset the detrimental effects of cigarette smoking?
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Specific Exercise Considerations
How long should a person wait after a meal before exercising strenuously?
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What to Look for in a Good Pair of Shoes
Selecting the Appropriate Exercise Shoe
Running shoesCross trainersWalking shoesSport specific
shoes
Exercising in Hot & Humid Conditions
The ACSM.
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Specific Exercise Considerations
Why is exercising in hot & humid conditions unsafe?
Symptoms of Heat Cramps
Symptoms of Heat Exhaustion
Symptoms of Heat Stroke
Immediate Emergency Attention
Get out of the heatCold packs - In what areas of the
body?Should fluids be given at all times?Should we elevate the legs?When should we call for an
ambulance ?
What are the new studies telling us about replacing fluids during
prolonged exercise?
Hyponatremia
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Specific Exercise Considerations
What precautions must a person take when exercising in the cold?
I am sick!
Can a person exercise when they have a cold?
Can a person exercise when they have the flu?
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Preparing for Sports Participation
Get fit before playing sports – Helps – Base fitness conditioning – 6 weeks– Cardiorespiratory fitness– Muscular strength and endurance– Flexibility– Recommended body composition
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Exercise Intolerance
Stay within safe limits– Check your heart rate
Target zone
Physical signs of intolerance Recovery heart rate is another indicator of
overexertion– Should be below 120 beats per minute 5 minutes
after recovery
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Exercise-Related Injuries
Are common in those who participate in exercise programs
Causes
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Muscle Soreness and Stiffness
Often occurs when you begin a program or after a long layoff
Delayed muscle soreness (DOMS)– Due to tiny tears in muscles– http://www.youtube.com/watch?v=0SolqTBfY4Y
What are the most common causes of injuries?
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Acute Sports Injuries
Best treatment has always been prevention Standard treatment
– R = – I = – C = – E =
Minimize swelling and hasten recovery
Ice
How many minutes?
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Overtraining
Rest is important in any fitness conditioning program– Applies to sport participation and fitness
participation– Physiological improvements occur during rest
Symptoms of overtraining
Symptoms
Symptoms
Exercise & Aging/Leisure Time Activity
