let's get physical: elements of a physical fitness program
TRANSCRIPT
LET'S GET PHYSICAL: ELEMENTS OF A
PHYSICAL FITNESS PROGRAM
What’s the big deal?
The statistics tell us that on average, you will live longer as a pack a day smoker who meets the recommended guidelines for physical activity than someone who is sedentary!!
Exercise is Medicine
Certifications
ACSM - American College of Sports Medicine
Established in 1954“Gold Standard”CAAHEP Accreditation
NASM - National Academy of Sports Medicine
ACE - American Council on Exercise
COMPREHENSIVE FITNESS PROGRAM
Comprehensive Fitness Program
What is Physical Fitness?Efficient and effective5 health related/6 skill relatedResist disease or conditionsOptimal physical fitness requires
physical activity
Comprehensive Fitness Program
5 Health Related ComponentsMuscular StrengthMuscular EnduranceCardiovascular FitnessFlexibilityBody Composition
Comprehensive Fitness Program
6 Skill Related ComponentsAgilityBalanceCoordinationPowerReaction TimeSpeed
Comprehensive Fitness Program
Strength
CoordinationCardio
Agility
Speed
Power
Endurance
Balance
Reaction
Flexibility
Body Comp
Comprehensive Fitness Program
Reduced fall riskIncrease mobilityIncrease/maintain independenceIncrease self confidenceIncrease capacity to do new things
and continue to age successfully!
RESISTANCE TRAINING
Resistance Training for Older Adults
Too Frail Too Weak
Never lifted weights before Don’t want to get hurt
Not worth the risk
Resistance Training for Older Adults
ArthritisDiabetesOsteoporo
sisObesityBack painDepressio
n
Arthritis Relief Improved Glucose
ControlStrengthening of BoneProper Weight
MaintenanceRestoration of Balance
and Reduction of FallsHealthy State of Mind
Benefits of strength training…
Osteoporosis Arthritis
Benefits of strength training…
Balance and Fall Prevention
Benefits of strength training…
Diabetes
Benefits of strength training…
Obesity
Benefits of strength training…
Mood Regulation
Benefits of strength training
Self confidence improvesSelf esteem improvesContinue doing things they enjoyAbility to do new things Quality of life
PURPOSEFUL PROGRAMMING
Purposeful Programming
What it isn’t…
Purposeful Programming
Residents wants!Fitness committee?What levels of living utilize the fitness
equipment?All male or all female weight lifting/
resistance training classesModified circuit trainingTriathlon competitionAnything that gets them moving and
keeps them coming back!
Purposeful Programming
Make it FUN!
Purposeful Programming
OVERALL WELL BEING
Our physical fitness relates to all areas of our lives.
Fitness relates to everything…
Social Engagement has been associated with:Overall lower risk of colds, depression,
heart disease, cancer, strokes and premature death by any cause
Social connections are the best predictor of happiness
Older adults who volunteer have better self-reported health and functioning levels, experience lower levels of depression and have increased longevity
Fitness relates to everything…
People who are intellectually engaged:Have the confidence to try new thingsAre open to challenging themselvesAre committed to lifelong learningEmbrace change
TAKE HOME MESSAGE
Take Home Message
Exercise is Medicine!Regular physical activity at the correct intensity:• Reduces the risk of heart disease by 40%.• Lowers the risk of stroke by 27%.• Reduces the incidence of diabetes by almost 50%.• Reduces the incidence of high blood pressure by almost 50%.• Can reduce mortality and the risk of recurrent breast cancer by almost 50%.• Can lower the risk of colon cancer by over 60%.• Can reduce the risk of developing of Alzheimer’s disease by one-third.• Can decrease depression as effectively as Prozac or behavioral therapy.
Help make fitness at your community a
success!
Take Home Message
What if there was one prescription
that could prevent and treat
dozens of diseases, such as diabetes, hypertension
and obesity?
16.5% of all deaths each year are attributed to poor diet and physical inactivity.