Transcript Preparing for Physical Activity

Health Objectives for the Year 2020
• Increase % of adolescents who meet national
standards
• Reduce % of population who do no leisure
activity
• Increase access to exercise facilities
• Increase population that walk or bike
• Reduce sports and recreation injuries
FACTORS TO CONSIDER PRIOR TO PHYSICAL ACTIVITY
Screening Before beginning regular physical activity is important to
establish medical readiness.
Important to dress properly for physical activity.
What is the most important clothing choice for safe effective
exercise?
Technology…good or bad for exercise?
H.E.L.P.
According to the Mayo Clinic its important to check
with your doctor before starting, especially if you have
been inactive and suffer from asthma, diabetes, joint
pain, and weight issues.
FACTORS TO CONSIDER DURING PHYSICAL ACTIVITY
Organizations that develop guidelines
American College of Sports Medicine (ACSM)
 “Gold standard” for many fitness aspects
 Certification agency
 World-wide membership of over 20,000
 www.acsm.org
National Strength and Conditioning Association
(NSCA)
Gold standard” for many strength, high performance aspects
 Conditioning practice and injury prevention association
 Training certifications
 www.nsca-lift.org
ACSM WORKOUT GUIDLINES
CLIMATE SAFETY
Know how your body controls your temperature!!!!
Conduction, Convection, Evaporation
Maximum sweat rates during physical activity can reach 1-2
liters per hour.
Heat Related Problems
Dehydration
Heat cramps
Heat exhaustion
Heat stroke (most severe)
HEAT INDEX VALUES
(APPARENT TEMPERATURE)
SORENESS AND INJURIES
(DOMS)
Delayed-Onset Muscle Soreness
24-48 hours post workout.
Sore, tender, tired muscles
Common Injuries
Strain - Muscle fibers are injured
Sprain - Ligament tissue are injured
Tendonitis – Inflammation of the tendon
R.I.C.E.
REST, ICE, COMPRESSION, ELEVATION
BARRIERS TO PHYSICAL ACTIVITY
I don’t have time
It’s too inconvenient
I just don’t enjoy it
I’m not good at it
I am not fit, so I avoid activity
I have no place to be active, esp. in bad
weather
• I am too old
•
•
•
•
•
•
Think…
What can you do to make sure these reasons
don’t effect your physical activity???
STRATEGIES FOR CHANGE
 Plan a daily/weekly schedule
 Don’t travel more than 10 mins away; plan time to
shower
 Choose a mild to moderate form of activity if you
don’t enjoy vigorous kinds
 Build skills; avoid comparisons
 Get help designing a proper work-out
 Low cost equipment can be used at home: rubber
bands, balance balls, calisthenics.
 Lifestyle activity can be done at any time!
 Start SLOWLY
Check this out!
In May of 2010 a National Physical Activity Plan was
Launched for you!!!!!
www.physcialactivityplan.org