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Fitness and Health

Fitness and Health . Fitness, Health & Wellness. Fitness Health Wellness. Assessing Fitness. Pre-exercise informed consent health history physical examination (Resting). Nb: typically cardiovascular. Cholesterol. Total Cholesterol ( good if <200 mg/dL) High density lipoprotein (HDL)

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Fitness and Health

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  1. Fitness and Health

  2. Fitness, Health & Wellness • Fitness • Health • Wellness

  3. Assessing Fitness • Pre-exercise • informed consent • health history • physical examination (Resting) Nb: typically cardiovascular

  4. Cholesterol • Total Cholesterol ( good if <200 mg/dL) • High density lipoprotein (HDL) • Low density lipoprotein (LDL) • Triglycerides ( good if < 200 mg/dL)

  5. Dynamic (Exercise) Testing • Bruce Protocol • Naughton Protocol

  6. Measurements during testing

  7. Basic principles of training • Specificity • Overload • Individualisation • Reversibility or detraining • Periodisation • seasonal shifts • Overtraining

  8. Anaerobic Exercise Training Goal is improvement in muscular strength and power (1RM or 10 RM)

  9. Aerobic Exercise Training Providing an overload stress to the aerobic system • continuous training @ % of VO2 max

  10. Best of both worlds: Interval Training Alternations between relatively higher-intensity bouts of exercise with rest

  11. Adaptations due to Anaerobic Exercise • Structural • Metabolic

  12. Adaptations due to Aerobic Exercise • Cardiorespiratory

  13. Adaptations due to Aerobic Exercise • Metabolic

  14. Overload Principle Improvements in performance capacity occur when regular physical activity is increased above the level that the performer usually experiences

  15. Overload Principle • Intensity • Duration • Frequency

  16. ACSM recommendation of Exercise for Health • Intensity from 40 - 85% of VO2 max or 55 to 90 % of age predicted maximal HR • Duration for 15 - 60 min of continuous or interval training • Frequency from 3-5 times/week • Include moderate intensity strength training of the major muscle groups twice per week

  17. Detraining Once exercise stops, the positive effects of resistive exercise or endurance training wear off at the same rate that training occurred (see example from “genes” reading).

  18. Detraining and Space Travel • 30 days of space flight

  19. Periodisation Periodising a training program is a way of manipulating the structure of the program so that you balance out volume and intensity over time in such a way that you prevent overtraining and optimize improvements

  20. Tapering Reducing training volume several weeks before competition to try to enhance performance

  21. Overtraining General adaptation syndrome • being stressed/overloaded with repeated rest results in general strength gains

  22. Potential pitfalls of overtraining

  23. Exercise for Health

  24. Health & Disease

  25. Heart Disease • Coronary artery disease accumulation of fatty substances, like cholesterol in the arteries

  26. AMERICANS AT INCREASED CORONARY ARTERY DISEASE RISK

  27. Exercise and CAD • Reduces high blood pressure* • Reduces high cholesterol* • Reduces stress** • Reduces body fat** * primary risk factor ** secondary risk factor

  28. Hypertension Systolic pressure is associated with pressure needed to pump blood out of the heart. Diastolic pressureis the pressure in the circulatory system when the heart is not contracting and represents resistance to blood flow.

  29. Hypertension • Normal 120 / 80 (mm Hg) • Borderline hypertension 140 / 90 • Essential hypertension 160 / 95

  30. Cholesterol • Total Cholesterol ( good if <200 mg/dL) • Triglycerides ( good if < 200 mg/dL)

  31. Obesity (From Verrill et al., 1994)

  32. PREVALENCE OF OVERWEIGHT AND OBESITY

  33. > 27.2 Men > 26.9 Women Obese Body Mass Index (BMI) A frequently used indicator to consider obesity and is calculated as: From National Institutes of Health

  34. Exercise and Weight Control Exercise

  35. Diabetes Sugar or glucose cannot be used by the cells because insulin not working effectively to open receptors allowing glucose to enter cells.

  36. Diabetes and Exercise • Exercise acts like insulin!!! • Type I can reduce insulin use • Type II can maybe reverse effects of disease • Must maintain tight glucose control • hypoglycemia • hyperglycemia • Organizing exercise, meals and medication • Good shoes!!!

  37. Chronic Obstructive Pulmonary Disease (COPD) The most common lung disorders include: • Bronchitis • Asthma • emphysema

  38. COPD & Exercise • Both cardiorespiratory and resistive exercise depends on severity • Useful for treatment but not prevention

  39. Osteoporosis • Osteoporosis is a disease characterized by low bone mass and deterioration of bone tissue. This leads to increased bone fragility and risk of fracture, particularly of the hip, spine and wrist. Normal Bone Osteoporotic Bone

  40. Osteoporosis 90% of osteoporosis patients are post-menopausal women!!!! Prevention involves:

  41. Mental Health • Return for Sport Psychology chapter!!!!

  42. Fitness and Health: Summary • Definition • Assessment of Fitness • Training For Fitness • Health benefits from Exercise

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