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Exercise and food programmes for different individuals
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- Created by: livvvd26
- Created on: 11-05-18 09:39
Base principles of exercise prescription per perso
- The planning and making of an exercise programme should be based on the way the body adapts to different training regimes
- Warm up, activity, cool down
- They can develop one many aspects of fitness, e.g. strength, power, flexibility and aerobic endurance
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Base principles of exercise prescription per perso
Base principles of exercise prescription:
These factors should considered when planning and making an exercise programme:
- Individuality
- Specificity
- Overload
- Reversibility
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Individuality
- Genetics can play a large part in deciding how quickly a person will adapt to an exercise programme
- This means two individuals are unlikely to show the exact same response to the same programme
- Individual differences must be taken into account when designing exercise programmes
- Programmes must not be too easy or too hard but should encourage the person to stay with the programme
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Specificity
- Adaptations always depend on the type of activity undertaken and the intensity in which it is performed
- Specificity relates to the muscle groups involved and the energy source used
- Training for one type of activity does not mean you are fit enough for all types of activity e.g. a competent marathon runner would not be much good at the 100m sprint.
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Reversibility
- The positive effects of training are maintained. If you do not adhere to regular physical activity then the benefits are lost
- "If you do not use it, you will lose it"
- All components of fitness can be affected by non-activity (e.g. strength, flexibility, aerobic capacity)
- Once a level of fitness has been achieved, it can be maintained with less effort
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Overload
- To achieve a higher level of fitness you sometimes need to put the body systems under additional stress by pushing them beyond the level usually achieved
- If the greater level is not achieved, adaptation will not occur
- To avoid injury, illness and lack of motivation it is important to progressively increase the training load
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When preparing a training programme..
- the right amount of exercise is neede to see improvements in the physical fitness components
- Programmes should be made to suit the individual or the sport/activity
- Realistic fitness goals
- Mode and form of training
- How often it is to be undertaken
- How long and at what intensity
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Desired exercise goals
Different types of exercise have different health and well-being benefits
- Weight control
- Management of stress
- Disease prevention
- Maintain flexibility
- Muscle defintion
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FITTA Principles
The FITTA principles say that all programmes should include:
- Frequency - the number of times per week that the exercise is to be done
- Intensity - how hard to work (e.g. at 80% of heart rate max) or the amount of overload to be applied
- Time - how long the activity is to take
- Type - the mode of exercise to be performed
- Adherence - the programme should produce the adaptations that the programme was designed for
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Programmes to control weight
- Most patients will be told to reduce the energy intake in their diet by 600 calories a day, by swapping unhealthy and high energy food choices for healthier choices
- A healthy diet should consist of:
- plenty of fruit and veg
- plenty of potatoes, bread, rice, pasta and other starchy foods(ideally wholegrain varieties)
- some milk and dairy foods
- some meat, fish, eggs, beans and other non-dairy sources of protein
- just small amounts of food and drinks that are high in fat and sugar
- Also avoid foods that contain high levels of salt as this can rasie your blood pressure, in particular fast food and processed foods
- Avoid fad diets that cut out entire food groups
- A responsible diet programme should:
- educate you about issues such as portion size, making changes to behaviour and healthy eating
- Not be overly restrictive in terms of the type of food you can eat
- Be based on achieving gradual sustainable weight loss rather than short term rapid weight loss, which is unlikely to last
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VLCD
- A very low calorie diet (VLCD) is where you consume less than 1,000 calories a day.
An example of a VLCD would be:
-
- a bowl of cornflakes for breakfast
- a single jaffa cake as a mid-morning
- a chicken salad snadwich for lunch
- a low calorie lasagne for an evening meal
- a pear for an after dinner treat
- This plan also assumes that you will be drinking water or diet drinks throughout the day, as other popular drinks such as tea and coffee contain calories
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Macro and Micro nutrients
- To loose weight you need to use more energy then taken into the body whilst still maintaining a healthy balanced diet and obtaining all the nutrients required by the body
Plenty of
- Protein
- Starchy wholegrain food
- Vitamins and minerals
- Water
Little or no
- Sugar food
- Fatty food
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Exercising alongside
- Your GP or weight loss advisor will provide an exercise plan best suited to a persons circumstances, which will probably recommend so many hours of modeerate intensity
- Moderate intensity physical activity is any activity that increases your heart and breathing rate and may make you sweat.
Examples include:
-
- Fast walking
- Jogging
- Swimming
- Tennis
- Using a step trainer or similar at the gym.
- Aim to start gradually, exercising 15 to 20 minutes of exercise five times a day and then build on it
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Local Leisure Centres
Local leisure centres have qualified instructors to help with the achievemnt of goals
- Fitness classes of various levels of complexity
- Personal trainers
- Gym instruction and use
- Personal/ individual exercise programs
Always start off slow and gradually improve
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Programs to rehabilitate following illness
- Physical therapy helps the patient restore the use of muscles, bones and the nervous system through the use of heat, cold, massage, whirlpool baths, ultrasound, exercise and other techniques
- It seeks to relieve pain, improve strength and mobility, and train the patient to perform important everyday tasks
- Physical therapy may be prescribed to rehabilitate a patient after amputations, arthritis, burns, cancer, cardiac disease, cervical and lumber dysfunction, neurological problems
- The duration of the physical therapy program varies depending on the injury/illness being treated and the patients response to therapy
- Exercise is the most widely used and best known type of physical therapy
- Depending on the patients condition, exercises may be performed by the patient alone or with the therapists help
- Exercise equipment for physical therapy may also be used such as walking aids, practice stairs, mats and parallel bars
- Exercise should always be started after advice from health care professionals
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Programs to prevent and regulate disease
- Regular physical activity can aid in the prevention and regulation of many diseases
- Walking
- Swimming
- Yoga
- Jogging
- They will improve cardiac output, stroke volume and arterial elasticity
- They will assist with weight loss
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Programs to combat ageing
- A patient will want to do some type of aerobic activity for at least 30 minutes on most days of the week
- Examples are walking, swimming and bicycling. You should also do resistance (strength training) 2 days per week
- Warm up for 5 minutes before each exercise session. Walking slowly and then stretching are good warm-up activities
- You should also cool down with more stretching for 5 minutes when you finish exercising. Cool down longer in warmer weather
- Exercise is only good if a patient is feeling well
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Example Question
Lucy has osteoporosis and hypertension. She is at high risk of a stroke. Briefly describe a suitable regular exercise program (4)
- Low intensity exercise initially because..
- Gradual/small step progression, why ..
- Examples - walking/dancing/keep fit/must be low impact
- Needs progress monitoring because ..
- To prevent overexertion why/because ..
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