Lab 7 Exercise Prescription for Middle Aged Female and Cardiovascular Disease -Group 1- Kathryn Pearson Sarah Azhadi Nicki Berfelz

Cardiovascular Disease  The most common form of cardiovascular disease is coronary artery disease which can lead to: –Angina: pressing or squeezing chest pain or pain in the arm, shoulder, neck or jaw, which is caused by a poor blood supply to the heart. Angina predisposes you to myocardial infarction. –Heart attack (myocardial infarction): a blockage in a artery supplying the heart which results in an insufficient blood supply to the heart, causing injury or death of the myocardial tissue and can be fatal depending on severity. –Heart Failure: a reduced ability of the heart to pump a sufficient supply of blood to the body’s organs. Signs of heart failure are a shortness of breath, sweating in lower extremities, and extreme fatigue. –Heart Arrhythmias : changes in the beat of the hard such as racing or flutters. Arrhythmias reduce the effectiveness of the pumping of the heart.

Middle Aged Adults Aerobic Training Considerations  During maturation age, cardiorespiratory adaptations are attenuated by the child’s maturation level  Once maturity has been reached, the effects of cardiorespiratory training can be fully realized  These effects, such as maximum performance and peak VO2 max, are well maintained through middle age but then slowly decline Resistance Training Considerations  Starting in the 30s, muscle mass appears to decline progressively with time referred to as sarcopenia  Some evidence suggests that the muscle quality also declines with age and for a given amount of muscle, the amount of force that can be generated by that muscle declines

Objective  50 minute exercise class for a group of 45 year old females. Participants are at an intermediate level for fitness.  Considerations: weight control, post menopausal, potential cardiovascular disease candidates, medications  Design a class as part of a 12 week series with a focus on: cardiovascular maintenance, flexibility, moderate weight control, and muscular toning

Exercise Prescription  Aquatic Exercise Class -50 minute workout containing a warm-up, cardio portion, strength portion, and cool down. -Goals are fitness maintenance or improvement -Take into consideration social and enjoyable atmosphere -Appropriate progressions and alternate exercises where necessary

Warm-Up  Purpose: increase core temperature and get participants used to the resistance of the water.  Duration: approximately 10 minutes  Activities Jogging: Forward, backward, side to side Arms: circles, scooping, breastroke

Aqua Aerobic Activities  Purpose: to incorporate different activities that are appropriate to the age group and that can improve overall fitness. Focus on cardiovascular fitness to decrease risk or cardiovascular disease and promote weight loss/ maintenance.  Leg Movements: (stationary and traveling) a) Jogging/ Running b) Jumping Jacks c) Frog Jumps d) Cross Country skiing e) Kicking- front, side, back

Activities cont….  Arm Movements: a) Punching b) Circles c) Push-pull d) Ski arms e) Jumping jack arms  Abdominal Exercises: a) Crunches b) Side crunches c) Straight leg raise

Warm down/ Cool down  Purpose: to decrease onset muscle soreness and maintain/ increase flexibility.  Duration: seconds, approx. 10 minutes total Stretching  Lower body: lunge, heel-toe raises, quad stretch, ankle circles, hip circles, pelvic tilt  Upper body: arm across chest, triceps, shoulder rolls, chest (arms behind back and raise), neck (side, front, back)

Challenge Activity Relay Materials Needed  Noodles  Four Flutter boards  Two Water Polo Balls  Two-Four Hoola Hoops Objective  The first team to have each of their players finish the course wins!

Relay  Group divided into two teams –Begin by first group member skipping 10 times with a noodle –Proceed to spinning area and spin 10 times –Then swim under water through the hoola hoop and then over the next hoola hoop –Catch ball and swim to throwing area –Throw ball and knock over flutter boards –Swim back and tag the next person –First team to have each member complete the course wins