Comprehensive Fitness Programming – Chapter 9. Student Learning Outcomes Identify popular aerobic...

Comprehensive Fitness Programming – Chapter 9

Student Learning Outcomes

Identify popular aerobic activities & their benefits

Dispel common misconceptions related to physical fitness & wellness

Learn concepts for preventing & treating injuries

Describe the relationship between fitness & aging

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Choices of Aerobic Activities

Many different activitiesBase choice on

1.

2.

3.

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Choices of Aerobic Activities

Cross-training

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Choices of Aerobic Activities

Cross-training– Can produce better workouts than single activities– Ability to develop new skills

training

training Improves Improves

Specific Exercise Considerations

Can people with asthma exercise?

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Specific Exercise Considerations

What types of activities are recommended for those with arthritis?– Combination of

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Specific Exercise Considerations

– Two types of diabetesInsulin-dependent diabetes (IDDM)Non-insulin-dependent diabetes (NIDDM)

– Consult physician before you start to exercise

– http://www.youtube.com/watch?v=QeT1V8RmIbU

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Specific Exercise Considerations

What precautions should diabetics take with respect to exercise?

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Specific Exercise Considerations

Is exercise safe during pregnancy?

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Specific Exercise Considerations

Does exercise help relieve dysmenorrhea?

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Specific Exercise Considerations

Does exercise offset the detrimental effects of cigarette smoking?

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Specific Exercise Considerations

How long should a person wait after a meal before exercising strenuously?

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What to Look for in a Good Pair of Shoes

Selecting the Appropriate Exercise Shoe

Running shoesCross trainersWalking shoesSport specific

shoes

Exercising in Hot & Humid Conditions

The ACSM.

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Specific Exercise Considerations

Why is exercising in hot & humid conditions unsafe?

Symptoms of Heat Cramps

Symptoms of Heat Exhaustion

Symptoms of Heat Stroke

Immediate Emergency Attention

Get out of the heatCold packs - In what areas of the

body?Should fluids be given at all times?Should we elevate the legs?When should we call for an

ambulance ?

What are the new studies telling us about replacing fluids during

prolonged exercise?

Hyponatremia

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Specific Exercise Considerations

What precautions must a person take when exercising in the cold?

I am sick!

Can a person exercise when they have a cold?

Can a person exercise when they have the flu?

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Preparing for Sports Participation

Get fit before playing sports – Helps – Base fitness conditioning – 6 weeks– Cardiorespiratory fitness– Muscular strength and endurance– Flexibility– Recommended body composition

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Exercise Intolerance

Stay within safe limits– Check your heart rate

Target zone

Physical signs of intolerance Recovery heart rate is another indicator of

overexertion– Should be below 120 beats per minute 5 minutes

after recovery

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Exercise-Related Injuries

Are common in those who participate in exercise programs

Causes

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Muscle Soreness and Stiffness

Often occurs when you begin a program or after a long layoff

Delayed muscle soreness (DOMS)– Due to tiny tears in muscles– http://www.youtube.com/watch?v=0SolqTBfY4Y

What are the most common causes of injuries?

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Acute Sports Injuries

Best treatment has always been prevention Standard treatment

– R = – I = – C = – E =

Minimize swelling and hasten recovery

Ice

How many minutes?

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Overtraining

Rest is important in any fitness conditioning program– Applies to sport participation and fitness

participation– Physiological improvements occur during rest

Symptoms of overtraining

Symptoms

Symptoms

Exercise & Aging/Leisure Time Activity