Transcript Benefits of Exercise and Appropriate forms of exercise

Benefits of Exercise and
Appropriate forms of exercise
UNIT 16
OLDER ADULTS
AND PREGNANCY
Introduction
 A brief summary of the condition and the factors that
you will need to consider
 Any associated risks with that group
 The benefits of exercise for that group
 Recommendations for that group
Older Adults
 Up to the age of 35 the structures of our body such as
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muscle and bone keep building up.
After this age we start to lose muscle and bone and
the tendons and ligaments start to become weaker
The loss of bone is called Osteopenia and the loss
of muscle is called Sacropenia
In particular we will start to lose our Type 2 muscle
fibres
This also result in the creeping of fat gain over time
The main effects of ageing are?
 Loss of muscle mass
 Loss of bone density
 Gain in body fat
 Loss of muscular strength
 Loss of muscular endurance
 Decline in cardiovascular fitness
 Lower ability to maintain balance
 Changes in posture
Can these be reversed
 All of these effects of ageing can be reversed through
a programme of resistance training with some
cardiovascular work. Resistance training is very
important.
 “both aerobic and resistance training are beneficial
for older adults but only resistance training can
increase muscle strength and muscle mass”
(Beachle and Earle 2000)
Safety considerations for training and older
adults
 Always use a PAR Q to identify underlying problems
 If there are medical conditions then you will need to
contact their GP to sign them off for exercise
 Older adults take longer to warm up
 Allow at least 48-72 hr for recovery between sessions
 All exercises should be pain free
The benefits of exercise are
 Increase in muscle strength
 Less risk of falling due to improved balance
 Improved body composition
 Improved CV function
 Improved bone mineral density
 Reduced systems of medical diseases
 Greater ability to perform everyday exercise such as
carrying the shopping or going up the stairs
Exercise Recommendations
 Cardiovascular fitness
 Frequency 3-5 per wk
 Intensity: RHR +20 bpm up to 40-70 of MHR
 Time: 20-30 mins
 Type: walking, swimming, cycling
 The equipment that should be chosen to avoid excess
stress on bones and joints
 Group training may make the session more sociable and
may improve retention over time. When increasing the
training load increase duration before intensity
Exercise Recommendations: Resistance
 Frequency 2-3 x pwk
 Intensity: 10-15 reps until loss of good technique
 Time: 8-10 exercises at least one set of each for 20-
30 mins in total
 Type: machine and free weight depending upon
individual ability and mobility
Flexibility training
 F: 2-3 x pwk
 I: Take to the pain of discomfort
 T: 10-15 sec per stretch
 Type: all major muscles and those which are shorter
than their functional length
 Keep stretching pain free, slowly stretch the muscle
into position and avoid any bouncy or jerky
movement.
Pregnancy and Exercise
UNIT 16
Pre-natal women
 Pregnancy is a time of rapid physiological change for
the female , as a trainer it is vital to understand the
changes that are happening to the body
 More and more women are becoming wise to the
benefits of exercise whilst training however the
medical profession has always had a cautious
approach due to the instability of the situation and
the changes occurring
Trainer beware!!
 As a trainer it is vital to understand the following
 The physiological changes occurring
 The risks
 The benefits of exercise
 How to prescribe exercise
 Pregnancy is divided into 3 stages called trimesters
 1- 0-3 months
 2-4-6 months
 3- 7-9 months
Developing baby
 During the 1st trimester we refer to the developing
baby as a embryo and during the 2nd and 3rd as a
fetus
 It only becomes a baby when it is born
 The embryo/fetus is attached to the wall of the
uterus via the placenta which is a large structure full
of blood vessels providing oxygen and nutrients and
a means to waste exchange
 It also provides a protective barrier against diseases
within a fluid filled sac, which helps the temperature
and acts as a shock absorber
Trainers concerns
 Clearly a trainer will have concerns training a pregnant
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women which mainly comes from a lack of
understanding or knowledge
What concerns may the trainer have
Risk of miscarriage
Physical damage to the embryo/fetus
Morning sickness
Joint problems, back pains
Changes in posture
Overheating the mother or the embryo/fetus
Loss of oxygen to the fetus
Limiting these risks
 Choose regular moderate intensity
 Stationary cycling, swimming, walking, and static
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stretching are recommended
Avoid jerky movements
Don't exercise lying on your back after the 4th month
Use longer periods of warming up and cooling down
Stop exercise when they feel fatigued
Increase energy intake – why?
Keep well hydrated
Avoid hot and humid conditions (ACOG 1994)
Training Considerations
 During the 1st trimester the hormone progesterone
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will cause blood vessels to dilate (expand) and this
will have the following effect
Lower BP
INCREASED HR
Feelings of sickness, fatigue and dizziness
During the 2nd trimester the blood volume start to
increase although it is mainly plasma, the red blood
cell count will start to rise towards the end of the 2nd
trimester which has the following effects
contnd
 BP returns back to normal
 Heart rate returns back to normal
 The mother does not feel as sick and less fatigued #
The mother will experience a change of centre of
gravity as the bump develops at the front
After the 4th month the hormone “Relaxin” is released
making the joints more mobile. Its role is to allow
greater movement in the pelvis when the mother has
to give birth
3rd trimester
 The mother becomes larger in size and weight and
will have even more trouble balancing.
 The mother needs to be realistic that the aim of the
pre-natal exercises is to make the pregnancy and the
delivery of the baby easier , it is not the time to be
worrying about increasing fitness
 They can expect a range of benefits through exercise
such
Benefits of exercise during pregnancy
 Improve circulation
 Less fluid accumulation in the lower limbs
 Fewer leg cramps
 Reduced risk of sickness
 Improved self image
 Less chance of constipation
 Easier less complicated labour
Exercise recommendation
 When deciding what exercises it will depend on
 Stage of pregnancy
 Size of the mother
 Current level of fitness
 Potential of injury for the activity that she has chosen
 Can she lie on her back
 Will the type of exercise place any additional stress
on her pelvic muscles
Cardiovascular and Resistance recommendations
 CV
 F- 3-5 pwk
 I- 40-70 of MHR
 T- 20-30 min sessions
 T- low impact rhythmical activity ?(swimming
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cycling walking
Resistance
F- 2-3 pwk
I- 15-20 reps
T- 8-10 exercises 1-2 sets
T- Exercise to cover all major muscle groups
Flexibility training
 F- 2-3 pwk
 I- to the point where they feel discomfort
 T- hold for 8-10 sec
 T- maintenance stretches on all major muscle groups
 General recommendations are to keep well hydrated.
Ensure an extra 250-300 kcal to cover the energy
cost of exercise. All sessions should include pelvic
floor exercises
Post Natal women
 After the birth of the baby the mother may be keen to
return to exercise as she feels that her body has
changed
 We have to take into consideration that the mother
will have a baby to look after and that she has just
been through a major physiological trauma and there
is damage to many structures
 http://www.youtube.com/watch?v=tyHnsI9uOsc
 http://www.youtube.com/watch?v=7CyxISMCx1w&f
eature=relmfu
Post Natal Women
 The benefits of exercise are
 Promote weight loss
 Improve self image
 Return tone to abdominal muscles
 Return strength to stretched muscles
 Improve flexibility to shortened muscles
 Improve posture
Post Natal Concerns
 Joint instability and injury- the hormone relaxin will
still be present in the body for up to 3-12 months so
the joints may be unstable and prone to injury
 Injury due to weak abdominal muscles- the core
muscle may be stretched or even torn
 Damage to the Pelvic Muscles- as the baby head
passes through the pelvis it will stretch and tear the
surrounding tissue- this can make it sore for the
mother to sit or change position of the pelvic bones
Exercise Recommendations
 Choose low impact exercise
 Use only maintenance stretching
 Start off with very gentle stomach exercises
 Ensure good posture
 Work to loss of form on resistance exercise (what
does this mean?)
 Include pelvic floor exercises