Exercise Basics K I N 1 2 3 F O U N D AT I O N S O F H E A LT H M W F 1 1 50PM QUINN AUDITORIUM S H A B N A M L AT E E F FA L L 2 0 1 3 Q What does being fit mean Q What is the difference between physical activity and exercise Q What are the benefits of exercise Physiological Health Psycho Emotional Social Q What are the 3 intensities of exercise Determining intensity of exercise MET s Metabolic Equivalents Energy required to sustain physical activity Measured mathematically in terms of quantity of oxygen uptake per Kg body weight per minute 1 MET 3 5 ml O2 kg min RPE Rating of Perceived Exertion Borg s Scale Functional measure Subjective rating MET and Intensity Low Mild Intensity 3 MET s Moderate Intensity 3 6 MET s Vigorous High Intensity 6 MET s Borg s Scale ACSM Recommendations for Regular Physical Activity 150 minutes of moderate intensity exercise per week Training sessions should be spread over at least 3 5 days week 75 minutes of high intensity exercise per week Training sessions should be spread over at least 3 5 days week Resistance training two days a week Training sessions should be on non consecutive days and should not be more than 72 hours apart 5 Components of Physical Fitness Cardio respiratory Fitness Endurance Muscular Endurance Muscular Strength Flexibility Body Composition Cardio respiratory Endurance Depends on the ability of the lungs to deliver oxygen from the environment to the bloodstream and the efficiency of the heart and nervous system Cardiorespiratory fitness improves The heart pumps more blood per heartbeat Resting heart rate slows Blood volume increases Blood supply to tissue improves The body can cool itself better Resting blood pressure decreases Metabolism in skeletal muscle is enhanced In older adults levels of antioxidant chemicals are increased and lowers oxidative stress Muscular Strength and Endurance Muscular Strength is the amount of force a muscle can produce in a single maximum effort Muscular Endurance is the ability to resist fatigue and sustain a given level of muscle tension for a given time Benefits include Increased body mass Increased metabolism Reduced effects of sarcopenia Increases antioxidant enzymes and lowers oxidative stress in older adults Increased bone density Improved self confidence and ability to manage stress Improved posture and reduction of low back pain Flexibility The ability to move the joints through their full range of motion Flexibility is affected by many factors such as joint structure length and elasticity of connective tissue and nervous system activity Flexibility is needed in everyday routines Benefits include Lowered risk of back injuries Promotion of good posture and decreased risk of other joint injuries Reduction in age related stiffness Body Composition The proportion of fat and fat free mass muscle bone and water in the body Healthy body composition is comprised of high levels of fat free mass and an acceptable low level of body fat The relative amount of body fat a person has does have an impact upon overall health and fitness Too much body fat could have the following effects Heart disease Insulin resistance High blood pressure Stroke Joint problems Type II Diabetes Blood vessel inflammation Gallbladder Disease Cancer Back pain Premature death The best way to lose fat is through exercise and a sensible diet Sports specific Skill related fitness Speed the ability to perform a movement in a short amount of time Power the ability to exert force rapidly based on a combination of strength and speed Agility the ability to change the position of the body quickly and accurately Balance the ability to maintain equilibrium while moving or while stationary Coordination the ability to perform a motor task accurately and smoothly using body movements and the senses Reaction and Movement Time the ability to respond and react quickly to a stimulus Components of an Exercise Program Aerobic Exercise Strength Training Flexibility Training Principles of Exercise Training These principles include Specificity the training principle that the body adapts to the particular type and amount of stress placed on it Progressive overload the training principle that places increasing amounts of stress on the body causes adaptations that improve fitness FITT Principle Reversibility the training principle that the body will return to its original homeostatic state when amount of physical stress is removed for a specific time Individual differences each individual s body adapts to the stress differently Progressive Overload and the FITT Principle The amount of overload is important since too little will not have much effect upon fitness levels and too much will increase the likelihood of an injury Progression is critical since exercising at the same levels will not provide adaptations and can lead to a plateau FITT a principle for overload Frequency How often Intensity How hard Time How long duration Type Mode of activity FITT Principle Frequency Sessions per week typically Important for body weight management Intensity How hard one is exercising Several ways to assess intensity Relative absolute perceived strength for resistance training Pain level for stretching FITT Principle Time Duration of the exercise session For weight management the longer the better up to a point More time spent in fat oxidation Greater kcal expenditure Type Kind mode of exercise being performed Tai Chi Resistance exercise Cycling etc Intensities and Substrates utilized Low intensity Fat Moderate Intensity Carbohydrate High Intensity Carbohydrate Measured using the VO2 max test Look at the RER Respiratory Exchange Ration Duration and Substrates Utilized for energy Less duration Carbohydrates Longer duration Fats Q After exercise when we feel hungry is it ok to eat Cardio respiratory measures HR Normal range Tachycardia Bradycardia Predicted HR Older Method 220 age Predicted Maximal Heart Rate MHR Newer Method 206 9 0 67 x age Predicted MHR Cardio respiratory measures RPE Borg s Scale Correlates with HR RPE is also used to assess progression to the next level of intensity Quantity of Exercise Q What are the 4 categories of activities that make up an exercise program Q What are some examples of aerobic exercise Q What equipment can be used to facilitate resistance strength training exercisesSpecify core training Q What is maximum recommended number of repetitions per muscle group for strength training Q What are some examples of flexibility training