1.16.08 First Four Articles

1.16.08
Special Pops

Housecleaning notes: Term Project will be EITHER a research paper OR service learning.
Paper can be on a special pop we do not talk about in class but must be cleared with Tom.
Service Learning location can only be at an approved site. See Tom for more details.

4 quizzes next class on first 4 articles in readings pkt.

Pg. 1 of Class Notes Pkt.
Exercise guidelines for improved fitness - Goes with 1st article
Fitness, NOT health
Measures of fitness are increased VO2 max, Increased 1 RM, etc.
FITT and FIRMS principles
Apparently Healthy Adult is a legal term and we will learn what that is later.
Pg. 1 is according to ACSM 1998 position statement

*Addendum added 2007 (changes to 1998 statement)
Flexibility- Only static stretching (as the other forms are too dangerous)
2-4 reps
15-30 sec
Point of tightness without inducing discomfort
2-3 days/week (same but ideally every day)

READ ALL FOUR ARTICLES

2nd article: 1995 Position Statement

The next year (1996) the Surgeon General Came out with their statement with the same title. This was a big deal considering the last one was on Smoking. Read it on your own time. A must read for PFTs.

This article corresponds with pg. 2 of class notes pkt. Metabolic Fitness/Health (interchangeable terms)

Goal: Indicate how physically active a person needs to be to improve health.
Health is best measured by metabolic fitness- blood profile

Memorize: Every US Adult should accumulate 30 min. or more of moderate-intensity physical activity on most, preferably all, days of the week. (adult= 18-65).
Can accumulate 30-60 min. by performing 8-10 min. of exercise at bouts throughout the day.
Moderate Intensity = 3-6 METS (walking 3-4mph) 200 kcals (~2 miles/day)
Most= 5 days
daily living activities count in this (gardening, taking stairs, etc.)
As of 1995, 22% of Americans met this standard.

3rd article 2007 Update on the 1995 Position Statement
Clarifies and Updates previous statement.
Clarifies that Most days= 5 days/week

1. 5 days 30 min. Moderate Intensity
OR 2. 3 days 20 min. Vigorous Intensity ( > 6 METS, > 4mph)
Must accumulate time in 10 min. bouts NOT 8-10.
Daily living activities do NOT count.

Talks about resistance training- 2-3 days/week, 8-10 exercises, large muscle groups, 8-12 [RM] reps resulting in substantial fatigue.
To maintain Fat loss 60-90 min. of moderate exercise ALL days (5-7).

Creeping Obesity- aging decreases metabolic rate, gain a few pounds a year despite no changes in eating or training.
To prevent creeping obesity- 60 min. of mod-vigorous physical activity 5-7 days/week

Metabolic Fitness- 30 min. of moderate 5 days OR 3 days 20 min. mod-vigorous

(Met* min)/week (when combing the two types of MF training above)
450-750 Metmin/week



4th article - Older Adults (65 and up) Update of 1995 to include older adults
or 50-65 year olds with functional limitations

There are two scales of Perceived Rating of Exertion:

6-20 scale
and the 0-10 scale (ACSM focuses on 0-10 scale)
Where 5-6 is moderate Intensity
7-8 is vigorous

Resistance Training - 1 set, 2-3 days/week, 10-15 RM (for bone health) and a lot more time on flexibility.
Flexibility - bare min. 2 days/week, 10 min., 3-4 reps of each stretch, hold for 10-30 sec.
Fall Prevention Program- no guidelines but they say that all older adults should be in a fall prevention program
Addressing ADLs to stay independent (Activities of daily living).

First Post

Hello,

Welcome back to everyone who used the blog last semester. Hope everyone had a good break. And welcome to my blog of notes, for those of you who are new this semester.

A few notes on changes from last semester:

To make things much more simple, I've created two different blogs, one for Nutrition and one for Special Pops (both separate from fittprogramnotes from last sem.). You can go between these easily without having to type separate addresses by clicking on the "View my profile" link under my photo. This will take you to a page with my name, etc. and a list of all my blogs. You'll see the one from last semester and the two for this one. This will make things a little less confusing and a little easier.

Good luck in the new year and a new semester with Tom! See you all in class.