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).