Exercise Prescriptions for Health and Fitness

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Exercise Prescriptions for Health and Fitness
Chapter 16
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Physical Activity

• Any form of muscular movement
• Related to physical fitness
• Exercise
• A subset of physical activity for the purpose of
  maintaining or improving physical fitness
• Can reduce the risk of death from all causes
• Physical inactivity is a primary risk factor for
  coronary heart disease

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The Dose-Response Relationship of Drugs
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Dose-Response Relationship of Drugs (an example)

• The effect (response) of the amount of a drug
  (dose)
• Potency how much an amount can effect
• Slope change in effect from change in dose
• Maximal effect the most it can do
• Variability different for different people
• Side effect other unwanted action

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The Dose-Response Relationship for Exercise
_at_ 60-70 of max capacity
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The Dose-Response Relationship for Physical
Activity
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The Exercise Dose F.I.T.

• Frequency
• Number of days per week
• Number of times per day
• Intensity
• Percent VO2max or VO2 reserve
• Percent maximal HR or heart rate reserve
• Rating of perceived exertion
• Lactate threshold
• Time (duration)
• Number of minutes of exercise
• Total kcals expended
• Total kcals per kg body mass

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The Response to Exercise

• Improving fitness
• Thereby improving health
• Improving fitness and health
• Simultaneously or separately
• Improving fitness
• But not a specific health outcome
• Improving a specific health outcome
• But not improving fitness

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Patterns in the Response to Exercise

• Acute responses
• Occur within one or several exercise bouts but
  does not improve further
• Rapid responses
• Benefits occur early and plateau
• Linear
• Gains are made continuously over time
• Delayed
• Occurs only after weeks of training

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Physical Activity and Health

• The benefits of physical activity may be more
  related to total number of calories expended than
  exercise intensity
• The Exercise Lite recommendation

Every U.S. adult should accumulate thirty
minutes or more of moderate-intensity (3-6 METs)
physical activity on most, preferably all, days
of the week.
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Benefits of Improving Fitness

• In previously sedentary subjects
• Small changes in physical activity result in
  large health benefits with minimal risk
• Strenuous exercise
• Increases the risk of a heart attack during
  activity
• Reduces overall risk (rest exercise)
• Moderate to high levels of fitness
• Reduce the risk of death from all causes

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General Guidelines for Improving Fitness

• Screening
• Health status screening (PAR-Q)
• Progression
• Start with low-intensity exercise (walking)
• Then increase duration and/or intensity
• Warm-up, cool-down, and flexibility
• Light exercise and flexibility performed at
  beginning and end of exercise session

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Exercise Prescription for Cardiorespiratory
Fitness

• 200-300 kcals per session
• Considerations
• Weight loss
• Improved fitness
• Injury prevention
• Frequency
• Intensity
• Time (duration)

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Optimal Training Intensity, Duration, and
Frequency
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Exercise Intensity
.

• Corresponding to 60-80 VO2max
• Target heart rate (THR) range
• Direct method
• HR at percentage of maximal work rate found
  during GXT
• Indirect method
• 70-85 of maximal HR
• 60-80 of HR reserve (Karvonen) method

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Target Heart Rate Range Determined From GXT
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Sequence of Physical Activity

• Walking
• Start at a comfortable speed for 15 minutes
• Gradually increase duration and speed
• Jogging
• Start by adding some running when walking
• Gradually increase speed/duration of running
• Games and sports
• Intermittent higher-intensity activities within
  THR range

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Strength Training

• Muscular strength is an important component of
  physical fitness
• Strength to do everyday tasks
• Strength for extraordinary tasks

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Strength Training

• Recommendations (health-related)
• Dynamic resistance exercises
• Full range of motion
• 8-10 different exercises
• 8-12 repetitions per exercise
• Weight that corresponds to 60 - 85 of 1RM
• Large muscle groups first
• Alternate muscle groups for rest
• Progress with success

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Flexibility

• Normal joint Range of Motion (ROM)
• Limited by bony structures
• Limited by connective tissue
• Limited by muscle tension
• Re-set tension / length
• Hyper mobility

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Flexibility

• Training to improve
• Principles of exercise apply (O, S, R)
• Corollary applies too (consistency)
• Training variables apply (F, I, T)
• Best done when muscles are warm
• Best done - not to the point of pain
• Best done slowly static not ballistic

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Body Composition

• What makes up the body?
• Water
• 99 out of every 100 molecules
• Bone
• Skeletal, teeth
• Protein
• Membranes, organs, muscle
• Fat
• Membranes
• Nervous tissue
• Pericardial
• Intramuscular
• Intra-abdominal
• Subcutaneous

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Body Composition

• Body fat
• Stored carbons
• Adipose cells
• Increase volume to store carbons
• Multiply when they reach a particular size
• _at_ 60 lb fat increase
• Do not un-multiply

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Body Composition
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Body Composition

• Estimation vs. Measurement
• Hydrostatic weighing
• Skin fold calipers
• Electrical impedance
• Infrared absorbance
• Dual X-ray Absorbtometry (DEXA)

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Body Composition

• Energy Consumption vs. Energy Expenditure
• Handout

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Body Composition

• 144,000 bariatric surgeries expected in 2004up
  from 16,200 in 1992
• Severely obese are increasingly turning to this
  life-altering measure.
• Most lose weight quickly and continue to lose for
  up to two years.
• Also seeing improvements in almost all their
  obesity-related conditions.
• 1 in 100 who have gastric bypass dies
• 10 - 20 percent of all bariatric surgery patients
  require follow-up operations to correct
  complications.
• Almost 30 percent develop nutritional
  deficiencies, including osteoporosis, anemia, and
  metabolic bone disease.  Cate Lineberry -
  National Geographic

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Remember..

• URWATU8

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Questions?
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END