1. Concepts of Fitness & Wellness 8e Preparing for Physical Activity
McGraw Hill -
Concept 3
Preparing for Physical Activity
Proper preparation can help make physical activity
enjoyable, effective, and safe.
© 2013 McGraw-Hill Companies. All Rights Reserved.
McGraw-Hill
Concept 3 2

2. Presentation Overview
Preparing for physical activity
Factors to consider during activity
Safety (i.e., heat, cold, pollution, etc.)
Soreness/injuries
Attitudes about physical activity
Discussion Activity

3. Factors to Consider Prior to Physical Activity
Concepts of Fitness & Wellness 8e
McGraw Hill -
Factors to Consider Prior to Physical Activity
Pre-participation screening (medical readiness for physical activity ) (see next slide)
Proper equipment and shoes
Technology applications
Concept 3 4

4. Types of Pre-Participation Screening
Concepts of Fitness & Wellness 8e
Lab 3a info
Types of Pre-Participation Screening
McGraw Hill -
Self-guided
Previously inactive men >40 yrs and women >50, and those at high risk of CVD should first consult physician
PAR-Q (or other ACSM-recommended self-administered surveys)
Professionally-guided
Low, moderate, or high risk
Concept 3 4

5. Clinical Exercise Test (Stress Test)
Concepts of Fitness & Wellness 8e
McGraw Hill -
Clinical Exercise Test (Stress Test)
A stress test can determine whether a person can safely perform exercise
Concept 3 7

6. Wearing the Right Shoes
Concepts of Fitness & Wellness 8e
McGraw Hill -
Wearing the Right Shoes
Running
Court
Aerobic
Walking
Tennis
Cross trainers
Concept 3 10

7. Factors to Consider During Physical Activity
Concepts of Fitness & Wellness 8e
McGraw Hill -
Factors to Consider During Physical Activity
Importance of warm-up and cool-down for reducing risk of injuries and soreness
Environmental factors
Concept 3 8

8. Components of a Workout
Concepts of Fitness & Wellness 8e
McGraw Hill -
Components of a Workout
Warm-up
Workout (aka conditioning phase)
Cool-down
Concept 3 11

9. 2 Components of a Warm-up
Concepts of Fitness & Wellness 8e
McGraw Hill -
2 Components of a Warm-up
Lab 3b info
General aerobic and muscular endurance
Stretch
10+ minutes after general warm-up OR after the workout (ACSM)
Concept 3 13

10. Concepts of Fitness & Wellness 8e
McGraw Hill -
Benefits of a Warm-up
Prepare cardiovascular, metabolic, and musculoskeletal systems
Decreases risk of irregular heartbeats associated with poor coronary circulation
Concept 3 12

11. Benefits of a Cool-down
Concepts of Fitness & Wellness 8e
McGraw Hill -
Benefits of a Cool-down
Reduces blood pooling
Promotes recovery
Minimizes muscle soreness
Concept 3 14

12. Exercising Safely in Different Environments
Concepts of Fitness & Wellness 8e
McGraw Hill -
Exercising Safely in Different Environments
Heat
Cold
Altitude
Pollution
Concept 3 8

13. Concepts of Fitness & Wellness 8e
McGraw Hill -
Heat Related Illness
Heat cramps
Heat exhaustion
Heat stroke
The severity of heat related illness increases with the degree of dehydration.
Concept 3 16

14. Concepts of Fitness & Wellness 8e
McGraw Hill -
Exercise in the Heat
Avoid high heat/humidity
Replace fluids
Monitor your urine!
Gradual exposure
Dress properly
Rest frequently
Watch for signs of heat stress
Concept 3 17

15. Concepts of Fitness & Wellness 8e
McGraw Hill -
Exercise in the Cold
Wind-chill factor
Dress in layers
Concept 3 18

16. Concepts of Fitness & Wellness 8e
McGraw Hill -
Effects of Altitude
Lower partial pressure of oxygen leads to shortness of breath
Cold, dry air promotes dehydration
Acute mountain sickness
Concept 3

17. Concepts of Fitness & Wellness 8e
McGraw Hill -
Air Pollution
Ozone
Carbon monoxide
Pollens
Ozone
Pollutants
Allergies
Concept 3

18. Concepts of Fitness & Wellness 8e
McGraw Hill -
DOMS
Delayed-onset muscle soreness
24-48 hrs after intense exercise
NOT caused by lactic acid
Caused by microscopic muscle tears resulting from excessive loads on the muscles
Occurs when you violate the principle of progression (to be discussed in future concept)
Concept 3

19. Concepts of Fitness & Wellness 8e
McGraw Hill -
Common Injuries
Sprains - ligaments
Strains - muscles/tendons
Muscle cramps
Concept 3 19

20. Concepts of Fitness & Wellness 8e
McGraw Hill -
Treatment of Injuries
R Rest I Ice C Compression E Elevation
Concept 3 20

21. Attitudes about Physical Activity
Concepts of Fitness & Wellness 8e
Attitudes about Physical Activity
McGraw Hill -
Knowing the most common reasons for inactivity can help you avoid sedentary living (e.g., time, inconvenience, not fun)
Knowing the reasons people give for being active can help you adopt positive attitudes toward activity
I do activity: for health, wellness, and fitness to improve appearance because I enjoy it
Lab 3c info
Concept 3

22. Preparing for PA: Summary
Concepts of Fitness & Wellness 8e
McGraw Hill -
Preparing for PA: Summary
General PA/Exercise Guidelines
Choose something you like
Know your limitations
Dress appropriately
Consider the environment
Start slowly
Listen to your body
End of presentation
Concept 3 21

23. Concepts of Fitness & Wellness 8e Lab Information Discussion Activity
McGraw Hill -
SUPPLEMENTARY INFO
Lab Information
Discussion Activity
Concept 3

24. Lab 3a Information The PAR-Q
Concepts of Fitness & Wellness 8e
McGraw Hill -
Lab 3a Information The PAR-Q
Return to presentation
Complete the Physical Activity Readiness Questionnaire (PAR-Q) as provided in the lab resource materials
Discuss your “readiness” to be physically active based on the evaluation of the questionnaire
Concept 3

25. Lab 3c Information Physical Activity Attitude Questionnaire
Concepts of Fitness & Wellness 8e
Return to presentation
McGraw Hill -
Lab 3c Information Physical Activity Attitude Questionnaire
Read and answer each question in the questionnaire
Complete the scores and ratings
Determine your rating using the “Balance of Feelings Rating Chart”
Discuss your balance of feelings
Concept 3

26. How do you prepare for physical activity?
Return to Presentation
Discussion Activity
How do you prepare for physical activity?