N5 PA

• Principles of Training

  Design of an exercise program
• American College of Sports Medicine (2010) ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription
• Adaptation to stress

  1. If a specific physiologic capacity is taxed by a stimulus- certain range - regular basis – physiological capacity expended

  2. Body adaptation - adjusts to meet demands/overload

  3. Particular / specific types and amounts of exercise

  4. To elicit an adaptation –PC must be challenge beyond a certain minimal intensity call the training threshold

  5. If the stimulus exceeds the threshold- it is a training overload

  6. Adaptation depends on –threshold and overload
• Adaptation to Stress

  • Overload
  • Frequency
  • Intensity
  • Type
  • Time
  • Muscle
  • Repetitions
  • Sets
  • Exercise program
• Progression

  1. From time to time – body adaptation

  2. Workload must increase (progression) – to maintain overload

  3. Gain more benefits

  4. Too much /too soon- injuries

  5. FITT
• Detraining

  • Cessation
  • Decrease of physiologic capacity
  • Loss previous adaptations
  • Continuous training
• Overtraining

  1. Too much training combined with incomplete recovery time can create an over-reached athlete and an over-trained body

  2. Overload is excessive relative to the amount of time allocated for recovery

  3. Chronic overtaxing of physiological system

  4. Decrease performance

  5. Physiological ceiling - injuries
• Overreaching

  1. A brief period of excessive overload that may overtax the body but not results in manifest decreases in ability

  2. Short-term overload that can be managed within a few days

  3. Overtraining is the result of your body's inability to cope with the total amount of stress

  4. Longer- recovery time
• Specificity

  • Specific physiological effects /expend
  • Specific improvement
  • Swimmer vs runner
• Individual Response

  • Individual -respond differently to the same training stimulus
  • Genetics
  • Maturity
  • Nutrition
  • Prior training
  • Environment
  • Sleep, rest, stress, illness or injury, and motivation, etc.
• Physical Activity

  • Health benefits of PA
  • Health risks associated with PA
  • Identifying individuals at increased risk for adverse Ex-related events
  • MI & Sudden cardiac death
  • Screen presence, signs, symptoms
  • CVD, pulmonary, metabolic
  • Conditions
  • Pregnancy
  • Orthopedic injury
• Peripheral

  Away from the center of the body or a body part
• COPD (chronic obstructive pulmonary disease)

  Makes it hard for you to breathe. The main cause is long-term exposure to substances that irritate and damage the lungs.
• Interstitial lung disease

  The name for a large group of diseases that inflame or scar the lungs. The inflammation and scarring make it hard to get enough oxygen. The scarring is called pulmonary fibrosis.
• Cystic fibrosis (CF)

  An inherited disease of the mucus and sweat glands. It affects mostly your lungs, pancreas, liver, intestines, sinuses and sex organs. CF causes your mucus to be thick and sticky.
• Syncope

  Fainting is a temporary loss of consciousness
• Orthopnea

  Shortness of breath which occurs when lying flat
• Paroxysmal nocturnal dyspnea (or PND)

  Attacks of severe shortness of breath and coughing that generally occur at night
• Tachycardia

  A heart rate of more than 100 beats per minute (BPM) in adults
• Palpitations

  Feelings or sensations that your heart is pounding or racing
• Intermittent claudication

  Muscle pain (ache, cramp, numbness or sense of fatigue), classically in the calf muscle, which occurs during exercise, such as walking, and is relieved by a short period of rest
• Heart murmur

  An extra or unusual sound heard during a heartbeat
• Low risk: activity/exercise program may be pursued safely without the necessity for medical examination and clearance
• Moderate risk: may safely engage in low- to moderate-intensity physical activities without the necessity for medical examination and clearance. However, it is advisable to have a medical examination and an exercise test before participation in vigorous intensity exercise (i.e., 60% VO2R)

  
• High risk: a thorough medical examination should take place and clearance given before initiating physical activity or exercise at any intensity
• Purposes of screening

  • Identification of individuals with medical contraindications
  • Recognition of persons with clinically significant disease(s) or conditions who should participate in a medically supervised exercise program
  • Detection of individuals at increased risk for disease because of age, symptoms, and/or risk factors who should undergo a medical evaluation and exercise testing before initiating an exercise program or increasing the frequency, intensity, or duration of their current program
  • Recognition of special needs of individuals that may affect exercise testing and programming
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• ACSM Preparticipation Screening Algorithm

  A process to determine if someone is ready to participate in exercise

  
• Exercise participation

  • Performing planned, structured physical activity at least 30 min at moderate intensity on at least 3 d·wk−1 for at least the last 3 months
• Light-intensity exercise

  30% to <40% HRR or V˙O2R, 2 to < 3 METs, 9–11 RPE, an intensity that causes slight increases in HR and breathing
• Moderate-intensity exercise

  40% to <60% HRR or V˙O2R, 3 to <6 METs, 12–13 RPE, an intensity that causes noticeable increases in HR and breathing
• Vigorous-intensity exercise

  ≥60% HRR or V˙O2R, ≥6 METs, ≥14 RPE, an intensity that causes substantial increases in HR and breathing
• Cardiovascular (CV) disease

  Cardiac, peripheral vascular, or cerebrovascular disease
• Metabolic disease

  Type 1 and type 2 diabetes mellitus
• Signs and symptoms

  At rest or during activity; includes pain, discomfort in the chest, neck, jaw, arms, or other areas that may result from ischemia; shortness of breath at rest or with mild exertion; dizziness or syncope; orthopnea or PND; ankle edema; palpitations or tachycardia; intermittent claudication; known heart murmur; or unusual fatigue or shortness of breath with usual activities
• Medical clearance

  Approval from a healthcare professional to engage in exercise
• ACSM guidelines - see ACSM's Guidelines for Exercise Testing and Prescription, 9th edition, 2014
• PAR-Q

  A questionnaire to determine if someone is ready to participate in exercise