Section III: Concept 06 Learning Self-Planning Skills for Lifetime Physical Activity?

Transcription

1 Section III: Concept 06 Learning Self-Planning Skills for Lifetime Physical Activity? PT 100 Wellness and Lifestyle Mahmoud Alomari, PhD ١

2 Exercise Patterns in the U.S. Despite the many physical, mental and emotional benefits, the majority of the population is inactive! ٢

3 Trends in Physical Activity Over 30% of the population reports NO involvement in any leisure time physical activity ٣ Data from BRFSS website

4 Activity Levels Vary by Age ~40% of adults > 65 are inactive ~20% of young adults are inactive ٤ Data from BRFSS website

5 Determinants of Physical Activity Personal / Demographics Cognitive factors Psychological Knowledge / beliefs Environmental factors Social factors ٥

6 Facts about Determinants Determinants vary by: type and intensity of physical activity age, education, gender, and ethnicity stages of activity behavior ٦

7 Discussion Questions Why do some people find more reasons (pros) while other people report more barriers (cons)? ٧ What are main reasons that people report for being active? What are main reasons that people report for being inactive? over 50% of the people who begin an exercise program quit within 6 months

8 Lab 6a info Reasons for Exercising (Pros) Health and fitness Appearance Enjoyment Relaxation Challenge Social Competition Feel good about self ٨ Chance to be outdoors Motivation What is your reasons for exercising?

9 Lab 6a info Reasons for Exercising (Pros) Most people start for health and fitness reasons or to improve their appearance (products). Interestingly, the people who adhere to exercise usually find some other reason that becomes more important. Check Lab 5a to evaluate your reasons are for being active ٩

10 Reasons for Not Exercising (Cons) Not enough time Inconvenient Not enjoyable Poor health/fatigue Lack of facilities Bad weather ١٠ What is your favorite excuse for not exercising?

11 Self Planning Skills for Planning Exercise Programs Clarify reasons for exercise Identify needs Setting personal goal(s) i.e. weight, muscle mass Selecting personal activities Should fit goals Writing your plan Evaluating progress See subsequent slides for additional information about each category ١١ goals that are not written down are just "dreams"

12 Clarify Reasons Reasons should reflect why you think you would like to be active. Examples: feel better, have more energy, social benefits etc... Reasons are NOT goals but rather statements that help you identify the benefits that are most important to you. ١٢

13 Identify Needs This is done by assessing fitness level and improvement to achieve Because fitness is multi-dimensional, it is important to strive for the health standard (Good) for each dimension. High performance is NOT necessary for good health. ١٣ Z O N E S HIGH PERFORMANCE GOOD MARGINAL LOW

14 Setting Personal Goals Most people find better success when using behavioral (process) goals rather than outcome (product) goals Goals are most effective when they are put in writing My Goals Click for goal setting guidelines ١٤

15 Selecting Personal Activities Weight control Cardiovascular fitness Muscular Fitness Health Program plans will be different depending on the focus of your program. Click for more info on appropriate programs for each category ١٥

16 Writing Your Plan A written plan can serve as a pledge or promise to be active. This can facilitate adherence to your program ١٦

17 Evaluating Progress Record keeping provides feedback and lets you know what types of programs or exercises work best for you. See On the Web 06-5 to download ١٧ activity logs

18 Program Planning Suggestions Find activities that you enjoy Start gradually Make exercise fun Vary your program Use warm-up/cool up/cool-down ١٨

19 Pre-planned Exercise Programs Pre-planned exercise programs are commonly found in magazines, TV and the web. These may not be well designed to suit your needs. Many may be poorly designed and may not meet individual needs. Just because it works for one person does not mean it will work for you. ١٩

20 Pre-planned Exercise Programs Criteria for evaluating pre-planned planned programs: Who wrote it? Does it have multiple levels?» Does it meet changes in level of fitness?» Dynamic? Does it meet your needs? Do you enjoy it? Can you adapt it? ٢٠

21 ٢١ Guidelines for Promoting Exercise Adherence Avoid comparisons with others Avoid emphasis on winning» Consider individual differences» There will always be someone stronger, faster Exercise for your self Don t t expect immediate results Be patient Be realistic Exercise as a reward NOT as a punishment or chore! Make exercise always a pleasure experience

22 Return to presentation Lab 6a Information Physical Activity Attitudes Questionnaire Complete the questionnaire being as honest as possible about your overall attitudes towards activity. Discuss how these attitudes have influenced your activity level. ٢٢

23 Goal Setting Guidelines ٢٣ Focus on exercise Consider heredity Consider maintenance Set lifestyle goals Put goals in writing Goals should be specific Goals should be measurable Goals should be attainable (realistic)

24 Weight Control Focus on maximizing caloric expenditure with low intensity and long duration exercise such as walking. F: 5-6x per week I: 40-60% max HR ٢٤ T: minutes

25 Cardiovascular Fitness Focus on aerobic activity of a moderate to high intensity. a stronger stimulus (overload) to promote cardiovascular adaptations.» CV capable to work for prolonged period of time at elevated intensity ٢٥ F: 3-4x per week I: 60-90% 60-80% max HR T: minutes

26 Muscular Fitness Perform exercises for each major body part (8-12 stations) using moderate weight and moderate repetitions. F: 2-3x per week I: 60-70% 1RM T: 8-15 repetitions ٢٦

27 Muscular Fitness Muscular strength: weight / repetitions Muscular endurance: weight / repetitions Muscular fitness: mod weight / mod repetitions ٢٧

28 Muscular Strength and Endurance Prescriptions for Muscular Endurance ٢٨ Prescriptions For anaerobic endurance repetitions. For aerobic endurance > 25 repetitions. Olympic weight lifters exercise near 1-RM reps. Working near 1 RM produces the greatest strength gains. However, working constantly near 1 RM increases the risk for injury. Body builders tend to work with moderate resistance (60% of max.), but with more repetitions. This promotes blood flow to the muscles, "pumping up the muscles. This makes the muscles look much larger than they are in a relaxed state.

29 Return to presentation General Health Engage in some form of regular physical activity for a total of 30 minutes a day. F: 6-7x per week I: Low-moderate T: 30 minutes ٢٩