Preparing for Physical ActivityThere is more to exercise than JUST DO IT!Medical Readiness for ExercisePAR-QSlide 5ACSM GuidelinesRisk StratificationResourcePowerPoint PresentationExercising Safely General Exercise GuidelinesProper EquipmentTypes of ShoesComponents of a WorkoutBenefits of a Warm-upComponents of a Warm-upBenefits of a Cool-downEnvironmental FactorsHeat-related IllnessExercising in the HeatExercising in the ColdPollution IndicesEffects of AltitudeCommon InjuriesTreatment of InjuriesSummaryAttitudes toward Physical ActivityPreparing for Physical ActivityNutritional Sciences 1340Introduction to Exercise and FitnessThere is more to exercise thanJUST DO IT!Medical Readiness for ExercisePAR-QHas your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?Do you feel pain in your chest when you do physical activity?In the past month, have you had chest pain when you were not doing physical activity?Do you lose your balance because of dizziness or do you ever lose consciousness?Do you have a bone or joint problem that could be made worse by a change in your physical activity?Is you doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?Do you know of any other reason why you should not do physical activity?PAR-QP_______A_______R__________Q___________ACSM GuidelinesCertain individuals should be given a graded exercise test prior to performing _________ exercise:•Older individuals (men > 45 / women > 55)•Individuals with two or more CHD risk factors(Family history, high cholesterol, high blood pressure, sedentary lifestyle, smoker, diabetic, obesity)•Individuals with any sign or symptom suggestive of cardiovascular or pulmonary diseaseRisk StratificationLOW RISKyoungerasymptomaticno more than one risk factorMODERATE RISKoldertwo or more risk factorsHIGH RISKsigns or symptomsknown diseaseResourceACSM’s Guidelines for Exercise Testing and Prescription (Sixth edition). www.acsm.orgA stress test can determine whether a person can safely perform exercise. Clinical Exercise TestStress TestExercising SafelyGeneral Exercise Guidelinesbe medically readydress appropriatelyknow your limitationschoose something you like•start slowly••include a warm up and cool downconsider environmental factorslisten to your bodyProper EquipmentshoesclothesequipmentTypes of Shoesrunningcourt aerobic walking tennis cross-trainersComponents of a Workout_______-_______________________-______Benefits of a Warm-upprepares cardiovascular systemprepares metabolic systemprepares musculoskeletal systemComponents of a Warm-upcardiovascular component ✔flexibility componentBenefits of a Cool-downreduces blood poolingpromotes recoveryminimizes muscle sorenessEnvironmental FactorsheatcoldpollutionaltitudeHeat-related IllnessHeat _______Heat _______Heat _______The severity of heat related illness increases with The severity of heat related illness increases with the degree of dehydration. the degree of dehydration.Exercising in the Heatavoid high heat/humidityreplace fluidsgradual exposure (acclimatization)monitor your weightdress properlyrest frequentlywatch for signsExercising in the Coldwind-chill factordress in layersPollution IndicesPollution IndicesallergensallergenspollutantspollutantsozoneozoneEffects of Altitudelower partial pressure of oxygen leads to shortness of breathacclimatize yourself over several daysCommon InjuriesCommon Injuriessprains - ligamentssprains - ligamentsstrains - muscles/tendonsstrains - muscles/tendonstendons connect ______ to _____tendons connect ______ to _____muscle crampsmuscle crampsTreatment of InjuriesTreatment of InjuriesR _______________R _______________I _______________I _______________C _______________C _______________E _______________E _______________Summarychoose something you likeknow your limitationsdress appropriatelyconsider the environmentstart slowlylisten to your bodyAttitudes toward Physical ActivityKnowing the most common reasons for inactivity can help you avoid sedentary living.I don’t have time. It’s too inconvenient. I do not enjoy it.Knowing the reasons people give for being active can help you adopt positive attitudes toward activity.I do activity for health, wellness and fitnessI do activity to improve my appearanceI do activity because I enjoy