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Hazzaa M. Al-Hazzaa, Ph D, FACSM AlProfessor & Director Exercise Physiology Laboratory King Saud University Tel (office): 4678411 Lab: 4678406
http://faculty.ksu.edu.sa/hazzaa
RHS 514 - Fall 2010
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Part 1
Exercise Prescription
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Definitions
Physical Activity
Any bodily movement produced by the skeletal muscles resulting in energy expenditure above resting state.
Physical Fitness
A set of attributes that people have or achieve, which relates to the ability to perform physical activity.
Caspersen, et al., Public health Rep,1985
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Definitions
Metabolic Equivalent (MET)
The amount of energy expended during exercise relative to the energy expenditure during rest.
Energy expenditure during rest = 1 MET = 3.5 ml of O2 / kg. min = 1 kcal / kg. hr
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Moderate Intensity Physical Activity. Energy Expenditure = 3 - 6 MET That is: 30 min/day, 5 days/week. 150 min. per week.
ACSM, 2000; CDC, 1996
1000 k. calories/week.
Drygas, et al., 2000; Fletcher, et al., 1996; Lee, et al., 2000
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Health Benefits
Inactive
Moderately active
Very active
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CDC, 1996
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Flexibility exercise:
Stretching exercise.
.(Caloric Expenditure)
.(Aerobic Intensity) .(Muscular Strength)
.(Flexibility )
.(Weight-bearing
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physical activity)
Energy Expenditure
Obesity
Diabetes
CHD
Aerobic Intensity
CHD
CV Efficiency
Max. O2 Uptake
Functional capacity
Type of Activity:
Osteoporosis
Type of Activity:
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Yes
Yes
No
Does the person have more than one risk factor? ***
Yes
No
Is Age under 40 yrs for Men and under 50 yrs for women
Yes
No
Moderate or vigorous activity is safe
* Diagnosed Disease:
Cardiac disease
(excluding controlled hypertension)
** Symptom of CV disease: Pain or discomfort in the chest, arms suggestive of ischemia Shortness of breath at rest or with exertion Dizziness or syncope Orthopnea or paroxysmal nocturnal Dyspnea Ankle edema Palpitations or unexplained tachycardia Intermittent claudication Known heart murmur Unusual extreme fatigue
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Individuals preference. Availability of time, facility (Gym, pool, etc) and weather condition.
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Consider additional time for warm-up and warmcoolcool-down (510 min each). (5 each).
ACSM, 2000: ACSM position Stand on Wt Loss, MSSE, 2010
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ACSM, 2000
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The Relationship between Exercise Intensity and Health Benefits versus Fitness improvement
Health Benefits
Fitness
Light
moderate
Exercise Intensity
Vigorous
Vigorous:
Jogging, Running, Tennis-single, Basketball, Rope skipping, Squash, Fast aerobics, Fast cycling, Stepping, Soccer, etc
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Aerobic Exercises
Walking, brisk walking, mall walking, treadmill. Exercise bicycle (regular, stationary, recumbent, upper arm ergometer) . Elliptical trainer (exercise machine). Swimming/water aerobics Steppers Jump rope Most household activities.
Classification of Physical Activity Relative to Type of Contraction and level of Intensity Dynamic Exercise As % of VO2 max Moderate High Low %70- 40 %70 < %40 >
H Dynamic L Isometric M Dynamic L Isometric L Dynamic L Isometric
3
H Dynamic M Isometric
2
M Dynamic M Isometric
1
L Dynamic M Isometric
6
H Dynamic H Isometric
5
M Dynamic H Isometric
4
L Dynamic H Isometric
What can you tell from this Cartoon? Think in term of Intensity & Aerobic Exercises
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Progression
First, increase the frequency of physical activity. Then, increase the duration of physical activity. Lastly, increase the intensity of physical activity.
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WarmWarm-up period
5-10 min
Exercise period
3030-60 min
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Resistance Exercise
Should include upper body, lower body and trunk Can be of any form of resistance such as:
l l l l
Free weights, or a heavy object to lift. Resistance Machine / Medicine Balls. Body weight (Callisthenic Exercise). Elastic bands or tubing.
Resistance Exercise
(continued)
8-12 repetitions (The last repetition you do should feel like the last repetition you can do). Use functional exercise as possible. Functional exercise is specific to and closely mimics task to be completed.
For example, walking lunge is better to strengthen muscles to assist in increasing efficiency of walking / running than leg extensions.
Seated Row
Chair Squat
Elbow Extension
Chest Press
Untreated heart failure Severe valvular stenosis Hypertrophic cardiomyopathy (HCM) ST segment depression
Pollock M, et al. Circulation 2000
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FLEXIBILITY
(1/2)
Stretch to maintain the ROM in all joints. ROM starts to decline at age 30. Warm-up first, then do stretching exercise. Perform static stretching to the end of ROM, no bounce or ballistic movements. What to stretch: shoulders, chest, calves, hamstrings, hips.
FLEXIBILITY
(2/2)
Hold each stretch for 15-30 s. You should feel a little uncomfortable but no pain Greatest benefit occur in the first 15 seconds; no greater benefit after 30 seconds. Ideally perform stretching 5-7 days per week. However, minimum is 2-3 days per week.
Maximal Heart Rate = 208 ( 0.7 X age (yrs))* Maximal Heart Rate = 220 age (yrs)) Heart Rate Reserve = HR max HR rest
* Tanaka, et al, 2000
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Previous equations are not suitable for them. Drugs affecting Beta receptors lower heart rate at rest, submaximal & maximal exercise.
ACSM, 2000
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Atropine
Propranolol
Rest
25
50
75
100
HRR = VO2R
HHR = HR max HR rest. VO2R is the difference between VO2 max and resting VO2. 40-85% is recommended for VO2R and HRR. Resting MET level = 3.5 ml/kg/min .
HRR = VO2R
If a patient has a 17.5 ml/kg.min VO2 max, prescribe exercise intensity for him at 50% of his VO2 R? VO2 R = VO2 max VO2 rest = 17.5 - 3.5 = 14 ml/kg.min 50 % of VO2 R = 14.0 x 0.50 = 7 ml/kg.min Required exercise intensity = 7 + 3.5 = 10.5 ml/kg.min ( 3 METs)
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Activity
Brisk walking Running (7.5 min per km) Running (5 min per km) Swimming Rope skipping (70/min) Rope skipping (80/min) Badminton Tennis Squash Basketball
McArdle, et., 1991
Calorei
0.07 0.13 0.208 0.162 0.162 0.165 0.097 0.109 0.212 0.138
MET
2.5 4 8 6 8 6 4.5 8 12 8
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1200 / 5.3 = 226.4 min. 226. = 45 min/ 5 days per week, or = 57 min/ 4 days per week.
Note: This includes resting energy expenditure
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