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Health fitness and promotion
1. Health fitness and
promotion
D.A. Asir John Samuel, BSc (Psy), MPT (Neuro Paed),
MAc, DYScEd, C/BLS, FAGE
Lecturer, Alva’s college of Physiotherapy,
Moodbidri
2. Health fitness and promotion
• Fitness evaluation
• Analysis of body composition
• Evaluation and prescription of exercise
• Factors affecting exercise performance
• Exercise prescription for specific groups
- Elderly
- Women
- children
14. WHR
• Waist – horizontal measure taken directly
above the iliac crest/narrowest of torso
• Hip – legs slightly apart, a horizontal measure
taken at maximal circumference of hip or
proximal thigh, just above the gluteal fold
• Male < 0.75
• Female < 0.85
15. SFT
• Seven sites (common for both male and female)
- Chest
- Midaxillary
- Triceps
- Subscapular
- Abdomen
- Suprailiac
- Thigh
16. SFT - men
• Chest, abdomen and thigh
• Chest, triceps and subscapular
• Body density = 1.10938-0.0008267 (sum of 3
SF)+0.0000016(sum of 3 SF)2 -0.0002574(age)
• % fat = (495/Body density)-450
17. SFT - women
• Triceps, surpailiac, thigh
• Triceps, suprailiac, abdominal
• Body density = 1.099421-0.0009929 (sum of 3
SF)+0.0000023(sum of 3 SF)2 -0.0001392(age)
• % fat = (495/Body density)-450
18. Cardiorespiratory Fitness
• Ability to perform large muscle, dynamic,
moderate-to-high intensity exercise for
prolonged periods
• Depends on functional state of respiratory,
cardiovascular and skeletal muscle systems
19. Maximal oxygen uptake (VO2max)
• VO2max is accepted as criterion measure of CR
fitness
• VO2max = max cardiac output x arterial-venous
oxygen difference
• Open-circuit spirometry is used to measure
VO2max
• Direct measurement of VO2max is not feasible
20. Maximal Vs submaximal exercise testing
• Maximal exercise tests have the disadvantage
of maximal volitional fatigue and might
require medical emergencies
• Commonly rely on submaximal exercise tests
• Aim is to determine HR response and predict?
21. Indications for Exercise Testing
VO2max Ex-
Duration,
Max Symptoms,
Workload, ST-T
BP changes,
response Arrhythmia
Exercise
Tolerance
Testing
Prognostic Testing
22. Submaximal exercise testing
• Practitioner uses various submaximal measures
- HR
- BP
- Workload
- Rating of perceived exertion (RPE)
- Functional response
23. Modes of testing
• Field tests
• Treadmill tests
• Cycle ergometry
• Step tests
24. Field tests
• Walking or running a certain distance in a
given time
• Easy to administer to large number of
individuals at one time and little equipment
• Cooper 12-minute test
• Rockport One-Mile fitness walking test
25. Rockport One-Mile fitness walking test
• Peak VO2 = (0.02 x distance) - (0.191 x age)-
(0.07 X weight) + (0.09 X height) + (0.26 X RPP
X10-3) + 2.45
30. Constant Work Rate Protocol
• Treadmill or cycle ergometry exercise maybe used at levels
approximate to subject’s functional activity i.e. 3.0 mph on
treadmill or upto 50 W on a cycle ergometer.
• 6 minutes of continuous exercise.
• Constant work rate test for 5 -10 minutes achieves about 70
– 90% of VO2max achieved during incremental exercise
testing.
31.
32. Arm Ergometry
• Work rate increments of 10 W every 2 -3
minutes with a cranking rate of 50 – 60rpm
33. correlation
• Used for Testing patients with vascular,
orthopaedic or neurologic conditions that
prevent them from doing leg exercise.
• Correlation between arm exercise and leg
exercise
r = 0.37
34. Subjective Ratings & Symptoms
• Rate of percieved exertion (RPE)
• Angina
1. Mild, barely noticeable
2. Moderate, bothersome
3. Moderately Severe, Very uncomfortable
4. Most Severe or Intense pain ever experienced
35. Step test
• Step height
- 30.5 cm (12 inch)
- Rate of 24 steps/min
- After test, immediately sit down and HR is
counted for 1 min.
- Counting must start within 5 seconds
36. Test sequence
• Obtain resting HR & BP before exercise in
exercise posture
• Familiarized with ergometer or treadmill. If
using cycle ergometer 5° knee bend in max Ext
• 2-3 min. warm-up
• Monitor HR at least 2 times during each stage
• BP monitored in last minute of each stage
37. Test sequence
• PRE and additional rating scales
• Client appearance and symptoms
• Terminate when subject reaches 70% HRR or
85% of HRmax
• Cool-down/recovery period (passive/cont.ex)
• Continue physiologic observations for 5 min
38. Test termination criteria
• Onset of angina or angina like symptoms
• Drop in systolic BP > 10 mm Hg from baseline
BP despite an increase in workload
• Excessive rise in BP: SBP > 250 mm Hg or DBP
> 115 mm Hg
• Shortness of breath, wheezing, leg cramps or
claudication
39. Test termination criteria
• Signs of poor perfusion
• Failure of heart rate to increase with increased
exercise intensity
• Noticeable change in heart rhythm
• Subjects requests to stop
• Manifestations of severe fatigue
• Failure of testing equipment
42. Heart rate recovery
• An abnormal slowed HRR is associated with a
poor prognosis
• Decrease ≤ 12 beats/min at 1 min (walking)
• Decrease ≤ 22 beats/min at 2 min (supine)
43. Systolic BP
• Progressive increase in SBP at 10 ± 2 mm
Hg/MET
• Discontinue with SBP values of > 250 mm Hg
• Exertional hypotension (> 10 mm Hg) may
signify myocardial ischemia or LV dysfunction
• Maximal exercise SBP of < 140 mm Hg
suggests a poor prognosis
44. Diastolic BP
• Normal response is no change or decrease in
DBP
• DBP of > 115 mm Hg is considered an
endpoint for exercise testing
45. ST-segment depression
• Common manifestation of exercise induced
myocardial ischemia (Mi)
• Horizontal or downsloping ST-segment
depression is more indicative of Mi
• ≥1 mm of horizontal or downsloping ST
segment at J point extending 60-80 msec
• In recovery true positive
46. ST-segment elevation
• Early repolarization
• Indicate wall-motion abnormalities
• Significant myocardial ischemia and localizes
ischemia to specific area of myocardium
47. Aerobic fitness
• Average values of VO2max is expressed as METs
Men = (57.8-0.445[age])/3.5
Women = (41.2-0.343[age])/3.5
• RPE > 17 (abnormal)
48. Muscular fitness
• Muscular strength
- Ability of muscle to exert force
• Muscular endurance
- Ability to continue to perform for successive
exertions or many repetitions
49. Muscular strength
• Maximum voluntary contraction (MVC)
• Bench press or leg press
• 1-RM, the greatest resistance that can be
moved through full ROM in controlled manner
with good posture
• Find 1-RM within 4 trials of 3-5 min rest b/w
trials
50. Muscular endurance
• Curl-up (Crunch test)
• Push-up
• Females in modified “knee push-up”
• Maximum number of repetitions performed
without rest
51. Flexibility
• Depends on several specific variables
- Distensibility of joint capsule
- Adequate warm-up
- Muscle viscosity
Sit-and-reach test
59. Selection Of Sports Shoe
• Time of purchase
• Based on Midsole
• 5 pound pressure principle
• Thumb rule
• Shoe Life span
• For female
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60. TIME OF PURCHASE
• End of the day
• Soon after running or exercise
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61. BASED ON MIDSOLE
• Inert gas encapsulated in a ployurethane shell
(air pads) – NIKE
• Communicating air chambers (suspension
fibres) – REEBOK
• LD ethylene vinyl acetate pads – ADIDAS
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62. 5 POUND PRESSURE PRINCIPLE
• When the shoe is held vertically & 2.27 kg wt is
applied only 40º to 60º bend
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63. THUMB’S RULE
• Thumb’s width of space between the end of the
longest toe and the front end of the shoe.
• Narrow shoe leads to blisters and to forefoot
and toe pain
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64. SHOE LIFE SPAN
• 300 to 500 miles ¹
• 6 months ²
• Whichever comes first ²
• Sensing small rocks
• Slapping sensation
1.Clin J Sports Med 1985;4(4):619-626
2.Clin J Sports Med 2005;15(3):172-176
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66. Volume of resistance training
• Each muscle group should be trained for total
of 2-4 sets
• 8-12 repetitions per set
• Resistance is 60-80% of 1RM
• Each set should be performed to the point of
muscle fatigue not failure
• 2-3 min rest between sets
67. For muscular endurance
• Higher number of repetitions of 15-20 reps.
• Shorter rest intervals (< 2min)
• Fewer sets (Preferably 1-2 sets per muscle
group)
• RPE of 5-6 on 10-point scale
68. Resistance exercise technique
• Proper technique
• Minimizes chances of injury
• Proper body positioning and breathing
• Full ROM in controlled manner
• Emphasis on lifting and lowering phase
69. Progression
• Overload or greater stimuli to continue to
increase muscular strength and mass
• Perform more sets per muscle group
• Increasing number of days per week
70. Progressive overload
Progressive
Anabolism
overload
Muscle Builds up affected
fatigue muscle
catabolism With aid of
nutrition & rest
Body
responds
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72. Flexibility exercise
• Injury prevention
• At least 10 min. duration involving major
muscle groups of body
• > 4 repetitions per muscle group
• Static stretch should be held for 15-60 seconds
• Minimum 2-3 days/week
73. Exercise prescription for elderly
• Initial workload should be low and work
increments should be small
• Preferable to cycle ergometer
• Consider prescribed medications
74. Exercise prescription for elderly
• Aerobic activity
- Aquatic exercise and stationary-cycle exercise
- 20-30 min/day to 75-100 min/day walk
- Minimum 5 days/week
- 5-6 on RPE
75. Exercise prescription for elderly
• Muscle-strengthening
- At least 2 days/week
- 10-15 repetitions of low resistance
• Flexibility
- 2 days/week
- < 30 seconds hold for 3 repetitions
76. Exercise prescription for children
• Aerobic activity
- At least 3-4 days/week, preferably daily
- Moderate (5-6 RPE)
- 30 min/day to 60 min/day
- Dance, sporting
77. Exercise prescription
FITT Diabetes HT Renal Obesity
failure
Frequency A- 3-7 d/wk; A- all days; A- 3-5d/wk; ≥ 5d/wk
R-2-3 d/wk R- 2-3d/wk R-2-3d/wk
Intensity A-50%-80% A-40%-<60% A-40%-<60% A-40%-<60%
VO2R; R- VO2R; R- VO2R; R- VO2R or HRR
60%-80% 60%-80% 60%-75%
1RM 1RM 1RM
Time 20-60 min to 30-60 min/d; 20-60 min/d; 30-60 min to
150 min/wk; 1set 8-12 rp 1set 10-15 150 min/wk
2-3 sets 8-12 rp
rp
Type Aeroic ex.; Walking, Walking and Walking,
proper jogging; 8-10 cycling jogging,
handling major ms cycling,swim