Slide 1Exercise and medical evaluationsRisk categories for medical exams before beginning an aerobic training program.Risk categories for medical exams before beginning an aerobic training program (cont.)Physiological changes during a warm-upPhysiological changes during a warm-up (cont.)Warming up before exercise is importantAn effective warm-upBenefits of cooling downExercise for public healthExamples of moderate-intensity physical activitiesThe ACSM considers four components for designing aerobic exercise programsACSM’s recommendations regarding mode of activity for developing and maintaining fitnessACSM’s recommendations regarding intensity of activityMethods of determining exercise intensity include monitoringRecommended target heart rate rangeAdvantages of the percentage of heart rate reserve method over the percentage of maximum heart rate methodRecommended VO2 range for improving fitnessRecommended METs range for improving fitnessLeisure activities in METs.Leisure activities in METs (cont.)Rating of Perceived Exertion (RPE)Rating for perceived exertion (RPE) scaleDuration of trainingFrequency of trainingDetrainingAerobic training for endurance athletesVO2 max and athletic performancePhysiological factors that determine performance in endurance eventsAnaerobic thresholdTheoretical representation of the anaerobic threshold from respiratory (ventilatory threshold) and lactate (lactate threshold) responses to incremental exerciseFactors that influence economy of movementFactors to consider when designing training programs for endurance athletesKey elements of an effective training programTraining methods for distance eventsCharacteristics of training methods listed from easiest to hardest (slowest to fastest).Characteristics of training methods listed from easiest to hardest (slowest to fastest) (cont.)Chapter 10Aerobic Exercise Prescriptions for Public Health, Cardiorespiratory Fitness, and AthleticsExercise and medical evaluations•Individuals are categorized as:–Low risk–Moderate risk–High riskVisit Physical Activity and Health Executive Summary at www.cdc.gov/nccdphp/sgr/sgr.htmRisk categories for medical exams before beginning an aerobic training program.PopulationLow RiskModerate RiskHigh Riskmen < 45 yrs.women < 55 yrs.No more than onemen ≥ 45 yrs. women ≥ 55 yrs.Two or moreAll One or moreRisk FactorsFamily history of coronary artery diseaseCigarette smokingHypertensionHypercholesterolemiaImpaired fasting glucoseObesitySedentary lifestyleKnown cardiovascular, pulmonary, or metabolic diseaseIschemiaDizziness/syncopeOrthopnea/paroxysmal nocturnal dyspneaAnkle edemaPalpitations/tachycardiaIntermittent claudicationKnown heart murmurUnusual fatigueRisk categories for medical exams before beginning an aerobic training program (cont.)Low RiskModerate RiskHigh RiskType ProgramPrior Physical ExamModerateVigorousModerateVigorousAllNONONOYESYESPhysiological changes during a warm-up•Muscles relax and contract faster.•Increased temperature decreases viscous resistance in muscles and improves efficiency.•Hemoglobin and myoglobin give up more oxygen and dissociate more rapidly.•The rates of metabolic processes increase with temperature.Physiological changes during a warm-up (cont.)•Warm-up provides more time for aerobic metabolism to supply the energy needs of the activity and so may reduce lactate accumulation during actual exercise.•Vascular resistance decreases with increasing temperature.•Total pulmonary resistance to blood flow decreases with increasing temperature.Warming up before exercise is important•Provides more time for aerobic metabolism to supply the energy needs of the activity •Reduces the risk of musculoskeletal injuries and improves heart function•Increases blood flow to muscles and the temperature of tendons and ligaments•Gradually increases blood flow to the heartAn effective warm-up•Involves low- to moderate-intensity exercise•Mimics the physical activity to follow•Stretching not a substituteBenefits of cooling down•Helps to clear lactate from the blood more rapidly than an inactive cool-down•Prevents blood pooling in the lower extremities, which can cause dizziness•Helps maintain increased muscle and connective tissue temperature, increasing flexibilityExercise for public health•Adults should accumulate 30 minutes or more of moderate-intensity activity on most, preferably all, days of the week.•The 30 minutes can be in one continuous bout or several smaller bouts of at least 10 minutes each.•Exercise can consist of a variety of activities.•Rigid, highly structured aerobic exercise programs are not necessary.Visit Physical Activity and Fitness: Healthy People 2010 at www.health.gov/healthypeople/default.htmExamples of moderate-intensity physical activitiesBrisk walking (3-4 mph) Canoeing (2-3.9 mph) Sweeping garage or sidewalkCycling (≤10 mph) Home care and cleaning Carrying small childrenSwimming (moderate effort)Mowing lawn (power mower)Automobile repairGeneral calisthenics Home repair and painting Cleaning guttersRacket sports Stationary cycling (light to very light effort)Carrying, loading, or stacking woodTable tennis Slimnastics and jazzerciseCarpentryGolf (pulling a cart or carrying clubs)Water aerobics Electric workFishing (standing and casting)Ballroom dancing PlumbingThe ACSM considers four components for designing aerobic exercise programs1. Mode of activity2. Intensity of training3. Duration of training4. Frequency of trainingACSM’s recommendations regarding mode of activity for developing and maintaining fitness•Uses large muscle groups•Can be maintained continuously•Is rhythmical•Is aerobicACSM’s recommendations regarding intensity of activity•Approx. 55 to 90% maximum heart rate•Approx. 40 to 85% maximum heart rate reserve•Approx. 40 to 85% maximum V02 reserve•Metabolic equivalents (METs)–20-39 yrs. 4.8-10.1 METs–40-64 yrs. 4.0-8.4 METs–65-79 yrs. 3.2-6.7 METs•RPE of approx. 12-16 (somewhat hard to hard)Methods of determining exercise intensity include monitoring•Heart rate•Oxygen consumption rate•Metabolic equivalents•Perceived exertionRecommended target heart rate range•Using percentage of maximum heart rate55-90% of maximum heart rate, depending on the person’s fitness level220 – age in years = maximum heart rate •Using percentage of maximum heart rate reserve40 to 85% of the maximum heart rate reserve220 – age in years =