Fitness and Health

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Fitness and Health
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Fitness, Health Wellness

• Fitness
• Health
• Wellness

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Assessing Fitness

• Pre-exercise
• informed consent
• health history
• physical examination (Resting)

Nb typically cardiovascular
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Cholesterol

• Total Cholesterol ( good if lt200 mg/dL)
• High density lipoprotein (HDL)
• Low density lipoprotein (LDL)
• Triglycerides ( good if lt 200 mg/dL)

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Dynamic (Exercise) Testing

• Bruce Protocol
• Naughton Protocol

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Measurements during testing

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Basic principles of training

• Specificity
• Overload
• Individualisation
• Reversibility or detraining
• Periodisation
• seasonal shifts
• Overtraining

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Anaerobic Exercise Training

• Goal is improvement in muscular strength and
  power (1RM or 10 RM)

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Aerobic Exercise Training

• Providing an overload stress to the aerobic
  system
• continuous training _at_ of VO2 max

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Best of both worlds Interval Training

• Alternations between relatively higher-intensity
  bouts of exercise with rest

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Adaptations due to Anaerobic Exercise

• Structural
• Metabolic

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Adaptations due to Aerobic Exercise

• Cardiorespiratory

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Adaptations due to Aerobic Exercise

• Metabolic

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Overload Principle

• Improvements in performance capacity occur when
  regular physical activity is increased above the
  level that the performer usually experiences

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Overload Principle

• Intensity
• Duration
• Frequency

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ACSM recommendation of Exercise for Health

• Intensity from 40 - 85 of VO2 max or 55 to 90
  of age predicted maximal HR
• Duration for 15 - 60 min of continuous or
  interval training
• Frequency from 3-5 times/week
• Include moderate intensity strength training of
  the major muscle groups twice per week

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Detraining

• Once exercise stops, the positive effects of
  resistive exercise or endurance training wear off
  at the same rate that training occurred (see
  example from genes reading).

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Detraining and Space Travel

• 30 days of space flight

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Periodisation

• Periodising a training program is a way of
  manipulating the structure of the program so that
  you balance out volume and intensity over time in
  such a way that you prevent overtraining and
  optimize improvements

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Tapering

• Reducing training volume several weeks before
  competition to try to enhance performance

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Overtraining

• General adaptation syndrome
• being stressed/overloaded with repeated rest
  results in general strength gains

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Potential pitfalls of overtraining

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Exercise for Health
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Health Disease

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Heart Disease

• Coronary artery disease
• accumulation of fatty substances, like
  cholesterol in the arteries

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AMERICANS AT INCREASED CORONARY ARTERY DISEASE
RISK
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Exercise and CAD

• Reduces high blood pressure
• Reduces high cholesterol
• Reduces stress
• Reduces body fat

primary risk factor secondary risk factor
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Hypertension

• Systolic pressure is associated with pressure
  needed to pump blood out of the heart.

Diastolic pressure is the pressure in the
circulatory system when the heart is not
contracting and represents resistance to
blood flow.
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Hypertension

• Normal 120 / 80 (mm Hg)
• Borderline hypertension 140 / 90
• Essential hypertension 160 / 95

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Cholesterol

• Total Cholesterol ( good if lt200 mg/dL)
• Triglycerides ( good if lt 200 mg/dL)

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Obesity
(From Verrill et al., 1994)
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PREVALENCE OF OVERWEIGHT AND OBESITY
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Body Mass Index (BMI)

• A frequently used indicator to consider obesity
  and is calculated as

From National Institutes of Health
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Exercise and Weight Control

• Exercise

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Diabetes

• Sugar or glucose cannot be used by the cells
  because insulin not working effectively to open
  receptors allowing glucose to enter cells.

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Diabetes and Exercise

• Exercise acts like insulin!!!
• Type I can reduce insulin use
• Type II can maybe reverse effects of disease
• Must maintain tight glucose control
• hypoglycemia
• hyperglycemia
• Organizing exercise, meals and medication
• Good shoes!!!

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Chronic Obstructive Pulmonary Disease (COPD)

• The most common lung disorders include
• Bronchitis
• Asthma
• emphysema

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COPD Exercise

• Both cardiorespiratory and resistive exercise
  depends on severity
• Useful for treatment but not prevention

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Osteoporosis

• Osteoporosis is a disease characterized by low
  bone mass and deterioration of bone tissue.
  This leads to increased bone fragility and risk
  of fracture, particularly of the hip, spine and
  wrist.

Normal Bone
Osteoporotic Bone
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Osteoporosis

• 90 of osteoporosis patients are post-menopausal
  women!!!! Prevention involves

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Mental Health

• Return for Sport Psychology chapter!!!!

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Fitness and Health Summary

• Definition
• Assessment of Fitness
• Training For Fitness
• Health benefits from Exercise