HSC1105 Fundamentals of Exercise

Fundamentals of Exercise Description

• HSC1105 is the course code
• Melissa Brydon is the unit coordinator and lecturer, her email is [email protected]
• Tye McGann ([email protected] ), Mike Dale ([email protected] ), and Tayla Mutton ([email protected] ) are tutors
• Weekly modules are available on Sunday nights

Canvas Expectations

• Key documents include the Unit Outline and Guidelines, Unit Assessment Guide, Academic Integrity information, and Student Learning Services details
• Students should introduce themselves in the designated forum

Assessments

• The mid-semester exam is worth 20% and held on Tuesday, April 2nd during lecture time in Week 5
• The practical exam is worth 40% and is scheduled for Tuesday, May 6th and Friday, May 9th (TBC) during Week 9
• The exercise prescription program and justification are worth 40% and due Sunday, June 8th at 11:55 PM (Study Break Week)

Course Materials

• Lecture notes are usually made available ~24 hours prior
• Lecture recordings are available at the end of each week
• Revision quizzes are available on canvas
• Tutorials have provided notes
• Additional materials include recommended readings, weekly quizzes, and videos/readings

Weekly Content Overview

• Week 1: Focuses on the basic components of an exercise program and introductory exercise prescription
• Week 2: Covers tools and evaluation related to exercise
• Week 3: Covers cardiovascular testing, programming, and monitoring, along with pre-exercise screening
• Week 4: Includes muscular strength testing, programming, and monitoring
• Week 5: Is the mid semester exam week
• Week 6: Muscular Endurance
• Week 7: Speed, Agility and Power
• There is a break week
• Week 8: Focuses on evaluating muscular flexibility
• Week 9: is focused on the practical exam
• Week 10: Covers weight loss and weight gain strategies
• Weeks 11 & 12: Focuses on program evaluation and reporting and communicating with clients and other professionals

Exercise Prescription Definition

• Exercise prescription definition is a systematic and individualized design of a physical activity regime for a person
• The source of this definition is ACSM, 2021

What We Need to Know When Prescribing Exercise

• The topics to know are the knowledge of physical activity guidelines and exercise physiology

Physical Activity Guidelines

• Moderate intensity aerobic activity: Minimum 30 minutes, 5 times per week
• Vigorous intensity aerobic activity: Minimum 20 minutes, 3 times per week
• The source of these guidelines is ACSM, 2021

FITT Principle

• F = Frequency
• I = Intensity
• T = Time
• T = Type

Reality in Australia

• Only 56% of Australian adults meet the recommended physical activity guidelines
• 11 million adults are overweight
• 4.9 million adults are obese

Sedentary Behavior and Health

• Increases risk of diabetes, heart disease, cancer, and mortality

Exercise and Health

• Reduces the risk of CVD/CAD, depression, hypertension, stroke, osteoporosis, diabetes, cancer, obesity, the risk of falls, Metabolic syndrome, and improves functional health and cognitive function

Muscular Fitness and Health

• Exercise lowers the risk of CVD/CAD, physical limitations, and blood pressure
• Exercise increases body composition control, blood glucose control, and insulin sensitivity.

Knowledge of Exercise Physiology

• Measuring and quantifying exercise is a base to exercise prescription
• This can include heart rate, VO2, sources of energy, steady state exercise and METs

Chronological vs Physiological Age

• Chronological age is the number of years since birth
• Physiological age considers biological factors like well-being, fitness level, and health status

Health Status

• Exercise may be contraindicated for individuals with certain diseases or medical conditions
• Musculoskeletal and cardiorespiratory health issues can cause participants to drop out of programs
• If there is any doubt about the health status of a participant, they should undergo a comprehensive medical examination

Current Physical Activity levels

• Associations between levels and diseases like heart disease and diabetes can be tracked

Subjective Measures of Physical Activity - Diary

• Suitable for large populations and is inexpensive
• Allows recording of specific activities and patterns.
• Disadvantages are large data, cooperation and motivation

Subjective Measures of Physical Activity - Questionnaire

• Suitable for large populations and patterns of behavior are not affected
• Total energy expenditure may be estimated
• Disadvantages include difficulty to recall, must be age appropriate, limited use with younger children

Objective Measures of Physical Activity - Pedometer

• Has a low to moderate expense
• They are small, lightweight and easy to use.
• Limitations: It cannot determine the intensity or pattern of activity, and cannot be used for water or cycling

Objective Measures of Physical Activity - HR Monitor

• Physiological marker that detects different intensities and records data
• Limitations include it can't determine activity type, hard to detect low intensity activity, and can be affected by external factors

Principles of Exercise Programming

• Exercise programs should be based on current guidelines and contain aerobic exercise, resistance exercise, guidelines to being less sedentary and special addition activities
• Specificity: Overload specific body parts and systems
• Progressive Overload: Safely increase intensity
• Initial Levels: The lower the levels of fitness, the greater the potential for improvement
• Inter-Individual Variability: There is variance in response to exercise
• Reversibility: Fitness gains are lost with inactivity

Goal Driven

• Specific: Goals should be clear and well-defined
• Measurable: Progress should be quantifiable
• Action-oriented: Focus on actions needed
• Realistic: Achievable given constraints
• Timely: Set within a specific timeframe
• Self-determined: Personally meaningful

Variety

• Continuing exercise can cause plateau
• Diversify exercise prescription, using range of resistance exercises

Something Is Better Than Nothing

• Some exercise is beneficial, especially for inactive individuals

This Week’s Tutorial

• Mitigating risk of excercise
• Gym induction and risk assessment
• Understanding training principles
• Increasing adherence and safety