EXERCISE AND YOUNG ADULTS & ADULTS EF 310 Unit 4

Agenda  Welcome, Review and look ahead  DQ#1 What are some barriers to fitness among young adults and adults?  DQ #2 How can we increase PA in this population?  Recommendations for special populations  Case studies  Summary and Wrap Up

WELCOME, REVIEW, AND LOOK AHEAD

DQ #1  What are some barriers to fitness among young adults and adults?

DQ #1  What are some barriers to fitness among young adults and adults?  Time  Kids  No where to work out at  Finances  Self-esteem (don’t know what to do, embarrassed to go to gym, etc)

Knock Down the Barriers  Time

Knock Down the Barriers  Time  Break it down to 10 minute increments 3x’s/day  Write it into your schedule, make it a priority

Knock Down the Barriers  Time  Break it down to 10 minute increments 3x’s/day  Write it into your schedule, make it a priority  Kids/Spouse

Knock Down the Barriers  Time  Break it down to 10 minute increments 3x’s/day  Write it into your schedule, make it a priority  Kids/Spouse  Involve them!  Family activities  Take dog for walk  Games that involve PA

Knock Down the Barriers, cont.  Self esteem

Knock Down the Barriers, cont.  Self esteem  Everyone has to start somewhere!  Get a few sessions with a trainer so you know what to do  Work out in the privacy of your own home

Knock Down the Barriers, cont.  Self esteem  Everyone has to start somewhere!  Get a few sessions with a trainer so you know what to do  Work out in the privacy of your own home  Finances

Knock Down the Barriers, cont.  Self esteem  Everyone has to start somewhere!  Get a few sessions with a trainer so you know what to do  Work out in the privacy of your own home  Finances  Work out at home (use body weight, make your own weights, etc)  Explore cost saving strategies with friends/co-workers, etc

DQ #2  How can we increase PA in this population?

DQ #2  How can we increase PA in this population?  Help them overcome their barriers!  Encourage them to monitor/log their  Help them to set goals  Help them find activities they enjoy doing  Help them find a workout buddy/support system

Pregnancy and Exercise  For most the benefits of remaining active during pregnancy outweigh the risks.  Contraindications listed on p in your book.  The FITT principles should be based on health and comfort.  Encourage at least 3 days (if not most to all days) of moderate intensity exercise at least 30 minutes in duration  Use the RPE scale  Based either on a 1-10 scale or a 6-20 scale

Pregnancy and Exercise  Previously active women can typically continue to exercise throughout their pregnancy.  Avoid exercise in supine position after first trimester.  Take precautions to avoid heat injury.  Limit exposure to falling and impact injury  Joint laxity increases during pregnancy.  Use care with resistance exercise.  Avoid exercise where extremes in air pressure occur.  Be aware of body’s warning signs.

Exercise and Osteoporosis  Risk factors include:  Age  Sex  Ethnicity and family history of osteoporosis  Estrogen deficiency  Low weight or BMI  Poor diet (particularly calcium and vitamin D)  Alcohol abuse  Physical inactivity and muscle weakness  Smoking  Long-term use of glucocorticoids

Exercise and Osteoporosis  What is osteopenia?

Exercise and Osteoporosis  What is osteopenia?  Low bone mass or softening of the bones  Where are the most common sites for osteoporotic fractures?

Exercise and Osteoporosis  What is osteopenia?  Low bone mass or softening of the bones  Where are the most common sites for osteoporotic fractures?  Hip, wrist, vertebrae

Prevention is Key  Weight-bearing exercise should be encouraged during the formative years in order to promote bone density.  During adulthood, exercise (combined with adequate nutrition) can be useful in maintaining bone density.  Resistance exercise and impact-loading activity are most useful in promoting bone density.  Examples?  What types of activities would you NOT prescribe?

Exercise and the Female Athlete

Case Studies  What types of exercises would you recommend to a sedentary 52 year old woman with a family history of osteoporosis? She is in good health and does not have osteoporosis, but may suffer from osteopenia.

Case Studies  Deb is a 41 year old pregnant woman expecting her third child. She is extremely high risk, due not only to her age, but also to complications that she had in her other pregnancies. She had some spotting early on in this pregnancy which has now subsided. Before becoming pregnant she lost 60 lbs! She wants to maintain her fitness/weight loss during this pregnancy. How would you advise her?

SUMMARY AND WRAP UP