1. Presentation Package for Concepts of Physical Fitness 14e
All rights reserved
Concepts of Fitness and Wellness 7e
McGraw Hill -
Presentation Package for Concepts of Physical Fitness 14e
Section II: Concept 03
Preparing for Physical Activity
This lecture will cover the information needed to help students prepare for and participate in physical activity.
Proper preparation can help make physical activity
enjoyable, effective, and safe.
Concepts of Physical Fitness 14e
Concept 3 2

2. Factors to Consider Prior to Physical Activity
Concepts of Fitness and Wellness 7e
McGraw Hill -
Factors to Consider Prior to Physical Activity
Medical readiness for physical activity (PAR-Q)
Proper equipment and shoes
Physical Activity puts a lot of stress on the body. The body adapts to the stress and gets stronger but it is important to make sure that your body can handle the level of activity before you do it.
The story of Jim Fixx provides an illustration of the potential risks associated with exercise:
Jim Fixx was an overweight smoker who began exercising and became well known for his book called The Complete Book of Running. One day, he was out running and had a massive heart attack. Exercise didn't kill him as some people think. He probably lived longer than he would have if he never exercised. He had a risk for CHD in his family, had high blood pressure and also had a poor diet. The combination of these factors increased his risk of a heart attack during exercise. He was either unaware of the risks or felt immune because of all of the exercise that he did.
Concepts of Physical Fitness 14e
Concept 3 4

3. Concepts of Fitness and Wellness 7e
Click icon for more info on ACSM
guidelines
McGraw Hill -
ACSM Guidelines
Because of increased risk, certain individuals should be given a graded exercise test prior to performing vigorous exercise:
Older individuals (men > 40 / women > 50)
Individuals with CHD risk factors (Family history, high cholesterol, high blood pressure, sedentary lifestyle, smoker, diabetic)
The American College of Sports Medicine (ACSM), the governing body for the sports medicine field has established some additional guidelines to decrease health risks associated with exercise.
Men over the age of 40 and women over the age of 50 and individuals with established risk factors should have a full stress test prior to participation in vigorous activity. An exercise test may not be necessary for asymptomatic individuals interested in moderate physical activity such as walking.
For further information refer to the ACSM website.
The hyperlinks goes to the end of the presentation for additional information about the ACSM guidelines but this level of detail should be provided as supplementary information since it may be beyond the scope of the course.
Concepts of Physical Fitness 14e
Concept 3 6

4. Concepts of Fitness and Wellness 7e
McGraw Hill -
Clinical Exercise Test (Stress Test)
A stress test can determine whether a person can safely perform exercise.
During a stress test, a trained testing specialist or physician will have a person undergo a controlled bout of exercise (usually on a treadmill) and monitor vital signs such as heart rate, blood pressure and EKG. With this test the specialist can determine whether an individual can safely exercise and at what intensity.
Concepts of Physical Fitness 14e
Concept 3 7

5. Concepts of Fitness and Wellness 7e
McGraw Hill -
PAR-Q
P HYSICAL
A CTIVITY
R EADINESS
Q UESTIONNAIRE
Lab 3a info
The PAR-Q test is a short survey that assesses an individuals medical readiness to begin exercise. It is included as laboratory at the end of this concept. Complete the survey to make sure that you are healthy enough to begin an exercise program.
If you respond YES to any of the questions you should consult with your physician before beginning exercise
Concepts of Physical Fitness 14e
Concept 3 5

6. Wearing Good Shoes is Important
Concepts of Fitness and Wellness 7e
McGraw Hill -
Wearing Good Shoes is Important
Running
Court
Aerobic
Walking
Tennis
Cross trainers
Shoes are probably the most important piece of equipment for most sport or physical activities. They provide cushioning for the joints and also provide traction to minimize slips and falls. There are many types of athletic shoes each with special features.
Running: good shock absorption and cushioning
Court: good stability for side to side movements
Aerobic: good support and shock absorption
Walking: flexible
Tennis:
Cross Training: versatile but not as specialized
Remember that shoes wear out before they look old and that old shoes are one of the most common causes of injury or soreness.
It is important to keep up with advancing technology in shoes and sports equipment.
See Web03-2
Concepts of Physical Fitness 14e
Concept 3 10

7. Factors to Consider During Daily Physical Activity
Concepts of Fitness and Wellness 7e
McGraw Hill -
Factors to Consider During Daily Physical Activity
Importance of warm-up and cool-down for reducing risk of injuries and soreness
Environmental factors
Even after you have been granted medical clearance for exercise it is important to follow sound principles before you begin exercising.
Exercise must be done properly to reduce the risks of injury and to reduce the chances for excessive muscle soreness or fatigue.
The common scenario is a person who doesn't exercise all week but thinks they can still go out and play tackle football or climb mountains on the weekends. This is called "the weekend warrior syndrome" and it is a major reason why so many people get hurt from sports.
Concepts of Physical Fitness 14e
Concept 3 8

8. Components of a Workout
Concepts of Fitness and Wellness 7e
McGraw Hill -
Components of a Workout
Warm-up
Workout
Cool-down
There are 3 components to an exercise workout (warm-up, workout, cool-down).
The warm-up prepares the body for the main activity and the cool-down helps the body recover from the workout.
The course will cover the important details associated with the workout in subsequent lectures. Here, the focus should be on the warm-up and cool-down phases.
Concepts of Physical Fitness 14e
Concept 3 11

9. Concepts of Fitness and Wellness 7e
McGraw Hill -
Benefits of a Warm-up
Prepare cardiovascular system
Prepare metabolic system
Prepare musculoskeletal system
The warm-up should be 5-10 minutes long and should prepare the different systems of the body for the exercise to follow.
1.Prepare CV system: Without a warm-up the transition to exercise can be quite severe. You need to give heart a chance to g et going (reduced EKG abnormalities during exercise)
2. Prepare metabolic system: As the body becomes warm, the metabolism speeds up and O2 delivery is enhanced. Both improve performance.
3. Prepare musculoskelatal system: The muscles become more elastic and nerve conduction is improved (more fluid movement). This reduces the risk of injuries.
Basically, the warm-up gets the body ready for exercise. The heart gets going, the metabolism gets cranked up and the muscles and joints get loosened up and ready for exercise. (Warming up a car in the winter is an effective analogy for students)
See Web03-4
Concepts of Physical Fitness 14e
Concept 3 12

10. Components of a Warm-up
Concepts of Fitness and Wellness 7e
McGraw Hill -
Components of a Warm-up
Lab 3b info
Cardiovascular component
Flexibility component
There are two components of the warm-up. The cardiovascular phase and the flexibility phase.
Some people prefer to stretch before they begin any exercise. Other people prefer to do a light cardiovascular warm-up before beginning their stretching. This allows the muscles to be warm and more elastic when the stretching exercises are performed. The important thing is to allow the body time to get ready for the exercise to follow.
NOTE: The stretching done for a warm-up is not a substitute for a complete stretching program. Flexibility will be covered in more detail in a separate lecture so there is only a minor discussion here
Hyperlink to Lab information
Concepts of Physical Fitness 14e
Concept 3 13

11. Benefits of a Cool-down
Concepts of Fitness and Wellness 7e
McGraw Hill -
Benefits of a Cool-down
Reduces blood pooling
Promotes recovery
Minimizes muscle soreness
The purpose of the cool-down is the opposite of the warm-up. It helps to bring the body back down to the resting state. The cool-down also has important benefits for the CV, metabolic and musculoskelatal systems.
1. CV: reduces pooling of blood in extremities and improves circulation
2. Metabolic: promotes recovery by moving metabolic waste products out of blood (primarily lactic acid)
3. Musculoskelatal: minimizes muscle soreness by relaxing and stretching tired muscles.
Concepts of Physical Fitness 14e
Concept 3 14

12. Exercising Safely in Different Environments
Concepts of Fitness and Wellness 7e
McGraw Hill -
Exercising Safely in Different Environments
Heat
Cold
Altitude
Pollution
Discuss some of the environmental factors associated with exercise
In the heat wear loose fitting clothing and drink plenty of water. It is important to drink early and often during exercise to avoid dehydration. The bodies' thirst mechanism lags behind the need for fluids so drink well before you get thirsty.
In the cold wear layers of clothing and get warmed up quickly after coming back inside.
In regard to pollution, try to avoid exercising near heavy traffic. Increased breathing causes you to take in more pollutants than if you weren't exercising
At high altitudes, exercise more conservatively. The partial pressure of oxygen is reduced at altitude so it is more difficult to get the oxygen needed for exercise. Fatigue will result sooner since the anaerobic processes will be initiated at a lower intensity. Give your body several days to adjust before doing anything extremely vigorous.
See “On the Web” for additional info about all of these
Environments
Concepts of Physical Fitness 14e
Concept 3 8

13. Concepts of Fitness and Wellness 7e
McGraw Hill -
Heat Related Illness
Heat cramps
Heat exhaustion
Heat stroke
Describe the characteristics of heat related illness during exercise.
The first signs of dehydration are muscle and abdominal cramps. The next stage is heat exhaustion. Person will experience chills, and dizziness. These are warning signs that the body is dehydrated. The third stage is called heat stroke and is very serious. The body stops sweating because of extreme dehydration so the skin will appear dry. Without evaporative cooling the bodies core temperature increases to dangerous levels and the person could become unconscious or even die.
If you begin to experience problems with cramping or heat exhaustion follow these steps:
Get out of heat
Replace fluids
Remove excess clothing
Immerse body with water
If heat illness has already progressed to heat stroke it is important to decrease core temperature as quickly as possible. Person may be unconscious so use cool water or damp towels and call for emergency help as soon as possible.
The severity of heat related illness increases with the degree of dehydration.
Concepts of Physical Fitness 14e
Concept 3 16

14. Concepts of Fitness and Wellness 7e
McGraw Hill -
Exercise in the Heat
Avoid high heat/humidity
Replace fluids
Gradual exposure (acclimatization)
Dress properly
Rest frequently
Watch for signs
The slide provides guidelines for reducing risks of exercise in the heat. Avoid high heat and humidity because under certain conditions it is very difficult for the body to stay thermally regulated. Drink early and often - the body’s thirst mechanism lags behind its need for fluids. Allow body to acclimatize to the heat. Dress in light clothing, rest frequently and watch for signs of heat problems.
See Web03-5 See Web03-6
Concepts of Physical Fitness 14e
Concept 3 17

15. Concepts of Fitness and Wellness 7e
McGraw Hill -
Exercise in the Cold
Wind-chill factor
Dress in layers
Exercise in the cold also poses certain problems. The combination of wind and cold makes the relative temperature much cold (wind-chill factor). Dress in layers to keep warm.
See Web03-7
Concepts of Physical Fitness 14e
Concept 3 18

16. Concepts of Fitness and Wellness 7e
McGraw Hill -
Effects of Altitude
Lower partial pressure of oxygen leads to shortness of breath
Cold, dry air promotes dehydration
Acute mountain sickness
Altitude presents the body with another environmental challenge. At altitude, the partial pressure of oxygen is reduced so more air must be taken in to get the same amount of oxygen
Heart rates are typically higher at altitude as the body tries to pump the available oxygenated blood more rapidly around the body.
Other risks at altitude are dehydration, and mountain sickness.
See Web03-8
Concepts of Physical Fitness 14e
Concept 3

17. Concepts of Fitness and Wellness 7e
McGraw Hill -
Pollution Indices
Ozone
Pollutants
Allergies
Levels of various pollutants in the atmosphere can pose an additional health risk. While minimizing exposure to pollutants is an important goal for everybody it may be extra harmful to exercisers since they are breathing in the air at a faster rate and often during peak driving times (morning or noon hour exercise)
See Web03-9 for pollution info
Concepts of Physical Fitness 14e
Concept 3

18. Concepts of Fitness and Wellness 7e
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)
Understanding soreness can help you persist in physical activity and avoid problems. A common experience for many exercisers is a certain degree of muscle soreness that occurs 24–48 hours after intense exercise. This soreness, termed delayed-onset muscle soreness (DOMS), typically occurs when muscles are exercised at levels beyond their normal use. Some people mistakenly believe that lactic acid is the cause of muscle soreness. Lactic acid (a byproduct of anaerobic metabolism) is produced during vigorous exercise, but levels return to normal within 30 minutes after exercise, while DOMS occurs 24 hours after exercise. DOMS is caused by microscopic muscle tears which result from the excessive loads on the muscles. Soreness is not a normal part of the body’s response to exercise, but occurs if an individual violates the principle of progression and does more exercise than the body is prepared for. While it may be uncomfortable to some, it has no long-term consequences and does not predispose one to muscle injury. To reduce the likelihood of DOMS, it is important to progress your program gradually. Additional detail and images of muscle tears are provided at On the Web10.
See Web03-10
Concepts of Physical Fitness 14e
Concept 3

19. Concepts of Fitness and Wellness 7e
McGraw Hill -
Common Injuries
Sprains - ligaments
Strains - muscles/tendons
Muscle cramps
While proper safety habits can reduce the risk of exercise injuries they cannot always be avoided. This is especially the case for more acute injuries.
It is helpful to discuss some information about injuries so that students are medically aware of what occurs in typical injuries and how they can be treated.
Concepts of Physical Fitness 14e
Concept 3 19

20. Concepts of Fitness and Wellness 7e
McGraw Hill -
Treatment of Injuries
R Rest
I Ice
C Compression
E Elevation
Common treatment for injuries often includes the following:
Rest: To give the area a chance to heal
Ice: To reduce inflammation
Compression: To spread out swelling in the affected area
Elevation: To reduce swelling in the affected area
Concepts of Physical Fitness 14e
Concept 3 20

21. Attitudes about Physical Activity
Concepts of Fitness and Wellness 7e
Attitudes about Physical Activity
McGraw Hill -
Knowing the most common reasons for inactivity can help you avoid sedentary living.
I don’t have time.
It’s too inconvenient.
I do not enjoy it.
Knowing the reasons people give for being active can help you adopt positive attitudes toward activity.
I do activity for health, wellness, and fitness
I do activity to improve appearance
I do activity because I enjoy it.
Refer to Table 6, p. 53 and Table 7, p. 54.
Knowing the most common reasons for inactivity can help you avoid sedentary living. Most people want to be active but find many barriers get in the way. The most commons reasons given by people who do not do regular physical activity are listed in Table 6.
Experts consider many of these attitudes to be barriers that can be overcome. In fact, a key self-management skill that
predicts long-tern behavior change is the ability to overcome barriers. The strategies in Table 6 can help inactive
people become more active.
Concepts of Physical Fitness 14e
Lab 3c info
Concept 3

22. Preparing for Physical Activity: Summary
Concepts of Fitness and Wellness 7e
McGraw Hill -
Preparing for Physical Activity: Summary
General Exercise Guidelines
Choose something you like
Know your limitations
Dress appropriately
Consider the environment
Start slowly
Listen to your body
These are some basic exercise guidelines for an exercise program
(Review and discuss)
Concepts of Physical Fitness 14e
Concept 3 21

23. Concepts of Fitness and Wellness 7e
McGraw Hill -
Web Resources
Online Learning Center
“On the Web” pages for Concept
This page provides active hyperlinks if the computer is connected to the Internet.
Concepts of Physical Fitness 14e
Concept 3

24. Supplementary Graphics
Concepts of Fitness and Wellness 7e
McGraw Hill -
Supplementary Graphics
Lab Information
ACSM guidelines
Supplementary graphics are available following this slide.
Concepts of Physical Fitness 14e
Concept 3

25. Lab 3a Information The PAR-Q
Concepts of Fitness and Wellness 7e
McGraw Hill -
Return to presentation
Lab 3a Information The PAR-Q
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.
Lab information
Concepts of Physical Fitness 14e
Concept 3

26. Lab 3b Information The Warm-up and Cool-Down
Concepts of Fitness and Wellness 7e
McGraw Hill -
Return to presentation
Lab 3b Information The Warm-up and Cool-Down
Perform the recommended stretches and cardiovascular warm-up prior to your workout.
Comment on whether the routine was sufficient for your needs or whether you would need to make changes (add other stretches, do longer warm-up?)
Lab information
Concepts of Physical Fitness 14e
Concept 3

27. Lab 3c Information Physical Activity Attitude Questionnaire
Concepts of Fitness and Wellness 7e
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.
Lab information
Concepts of Physical Fitness 14e
Concept 3

28. ACSM Risk Stratification (based primarily on risks due to CHD)
Concepts of Fitness and Wellness 7e
McGraw Hill -
ACSM Risk Stratification (based primarily on risks due to CHD)
Apparently healthy (1)
Asymptomatic
Only 1 risk factor
Increased risk (2)
Symptoms of CHD
Two or more risk factors
Known disease (3)
Known cardiac, pulmonary or metabolic disease
ACSM risk stratification categories are used to gauge those at different levels of risk. Different guidelines are used for people in these different categories since their risks are likely very different.
Concepts of Physical Fitness 14e
Concept 3

29. ACSM Recommendations Is a stress test needed?
Concepts of Fitness and Wellness 7e
McGraw Hill -
ACSM Recommendations Is a stress test needed?
health and age classification
Apparently Increased Established
Healthy Risks Disease
Age Y O Y O Y O
Moderate Ex No No No Yes Yes Yes
Vigorous Ex No Yes Yes Yes Yes Yes
ACSM has guidelines on whether stress tests are needed before a person could begin an exercise program.
The answer for young apparently healthy people is NO for both moderate or vigorous levels of physical activity.
For older individuals at increased risk or those with established disease, stress testing is recommended.
Y = young (males < 40 / females < 50)
O = old (males > 40 / females > 50)
Concepts of Physical Fitness 14e
Concept 3

30. ACSM Recommendations Is a physician needed?
Concepts of Fitness and Wellness 7e
McGraw Hill -
ACSM Recommendations Is a physician needed?
health and age classification
Apparently Increased Established
Healthy Risk Disease
Age Y O Y O Y O
Submax Ex No No No Yes Yes Yes
Maximal Ex No Yes Yes Yes Yes Yes
ACSM has guidelines on whether a physician needs to be present during an exercise test. Essentially physicians are only needed if the person being tested is at increased risk.
Y = young (males < 40 / females < 50)
O = old (males > 40 / females > 50)
Concepts of Physical Fitness 14e
Concept 3