PA Guidelines for: Children/Adolescents
Guidelines (FITT?)
- Aerobic
- Muscle-Strengthening
- Bone-Strengthening
- At least 60min daily
Special Considerations
-Encourage Active play that includes a variety of PA types
PA Guidelines for: Adults
Guidelines:
- 150-300 minutes of PA a week (moderate intensity) or 75 minutes of vigorous-intensity
- Muscle-Strengthening (2x per week)
- Move more and sit less
Special Conditions:
- preferably aerobic activity should be spread throughout the week
- include all muscle groups
PA Guidelines for: Older Adults
Guidelines:
- multicomponent training: physical activity including balance training, aerobic, and muscle-strengthening.
- Intensity of activity determined by level of individual fitness.
- Same recommendations as adults as long as they can do 150 min of moderate /week and 2 days/week muscle strengthening
Special Conditions:
- Chronic conditions and their effects need to be understood by those who have them.
- If a chronic condition does not allow for 150min, they must maintain as active as their condition allows.
PA Guidelines for: Pregnant / Postpartum Women
Guidelines:
- at least 150 minutes (2 hours and 30 minutes) a week
- aerobic activity should be spread throughout the week
Special Conditions:
- -women should consult their health care provider about the type of PA they can do
- women who were physically active before pregnancy can continue these activities
PA Guidelines for: Adults with Disabilities
Guidelines:
-Functional muscle groups must maintain their strength to support the rest of their body. Work these groups with 150-300 min/ week of PA (Moderate intensity)
Special Conditions:
-Non-Traditional training methods like yoga and pilates can maintain flexibility and physical activity in those who are unable to perform heavy weight lifting or sprints
PA Guidelines for: Adults w/ Chronic Medical Conditions
Guidelines:
Those who are able should: -do 150-300 minutes of PA a week (moderate intensity) or 75 minutes (vigorous intensity)
- muscle-strengthening
Special Conditions:
- include all muscle groups
- work out muscles 2 or more days a week
Define Physical Activity:
Intentional and voluntary action directed toward achieving an identifiable goal.
Does not count involuntary or performed aimlessly and without a specific purpose.
Not all movement is physical activity, but all physical activity is movement.
List various ways we acquire knowledge about kinesiology and provide examples for each sub-spheres.
List the three subpheres:
Subpheres:
- Physical activity experience
- Proffessional Practice centered in Physical activity
- Scholarly study of physical activity
Physical activity experience
(Participate or observe).
Learning through: Work, Education, Self expressoin, and Leisure.
Proffessional Practice centered in Physical activity
(Putting knowledge to work in physical activity careers. Becoming a Physical Therapist).
Learning through: Coaching and Sport education, Theraputic exercise, Sport Managment, and Teaching Physical Education.
Scholarly study of physical activity
(Examining physical activity through research and logical, systematic analyses. Studying via research).
Learning through: Biomechanics, Sport and Exercise Psych, History of Physical Activity, and Motor Behavior.
How to determine if a person is meeting the physical activity recommendations and able to reason your answer.
Aerobic activity only Meet 150-300 moderate minutes 1min vigorous = 2min moderate Two days of musculoskeletal exercise (weight lifting) Lots of things don’t count.
Know how to calculate Max HR, Heart rate reserve and be able to calculate percent intensity both with the heart rate max, and heart rate reserve methods.
Max HR = 220-age
HR Reserve = Max HR - Resting HR
Remember to add your Resting HR back before finding the percentage.
Know the MET intensity cut points for adults.
Rest = 1 Light = 1.5-2.9 Moderate = 3-5.9 Vigorous = 6+
Know what RPE is and how it is used.
Rated Perceived Exertion.
Rating of Perceived Exertion (6 – 20 scale)
12-16 target range. Somewhat hard to hard
Significance of the three field tests we administered (1-mile walk, vertical jump, grip strength). What do they measure, and why is it important to evaluate these measures?
1-mile walk: VO2max
Vertical jump: Leg power
Grip strength test: Grip strength.
Heart rate
Beats per minute (bpm)
Stroke volume
Volume per beat (mL/beat)
Cardiac output
Volume per minute (L/min or mL/min)
Cardiac Output = HR x SV
V02
VO2 = CO x VO2 difference (O2 carried in - O2 absorbed by muscles).
How the distribution of cardiac output changes at rest and at exercise.
Muscles are prioritized taking in 84%. don’t need liver and all that other stuff while your sprinting.
Respiratory rate
Respiratory rate = breaths per minute
Tidal volume
Tidal volume = volume per breath
Minute ventilation (Ve)
Minute ventilation (Ve) = volume of air per minute
Reversibility
Reversibility Principle:
Detraining occurs rapidly when a person terminates participation in regular physical activity
Only 1 or 2 weeks of detraining reduces both metabolic and exercise capacity, with many training improvements fully lost within several weeks
Think of the picture of the two legs, one of which was much smaller due to being in a cast for a couple of weeks.
Overload
Overload
Overload governs strength adaptations, should be close to 1-RM (85-100%). Depends on training state of individual
Carbohydrate dynamics and fatigue
Carbohydrates produce energy faster than fats.
Water requirements of exercise in different temperature and humidity conditions
Increased exercise intensity and harsh environment = higher demand for water.
Types of muscle contraction:
Dynamic:
Produces movement of a skeletal body part such as an upper or lower limb or the trunk
Concentric: Occurs when the muscle shortens and joint movement occurs as tension develops
Eccentric: Occurs when external resistance exceeds muscle force and the muscle lengthens while developing tension
Static:
Muscle activation without observable change in muscle fiber length
Isometric: Occurs when a muscle generates force and attempts to shorten but cannot overcome the external resistance
Concentric muscle contraction
Concentric: Occurs when the muscle shortens and joint movement occurs as tension develops.
Eccentric muscle contraction
Eccentric: Occurs when external resistance exceeds muscle force and the muscle lengthens while developing tension
Isometric muscle contraction
Isometric: Occurs when a muscle generates force and attempts to shorten but cannot overcome the external resistance