PAR-Q-PE

Lesson Objectives

Overall Goals

  • Students should be able to assess their readiness to engage in physical activity and fitness training using the PAR-Q.

  • Students should be able to explain the importance of PAR-Q.

  • Students should review lessons pertaining to PATHFIT 1 to achieve mastery.

Importance of PAR-Q

  • Purpose of PAR-Q:

    • Identifies pre-existing medical conditions that could worsen with increased physical activity.

    • Screens for health risks before starting an exercise program.

    • Advises seeking medical guidance if risks are identified.

Understanding Body Mass Index (BMI)

  • What is BMI?

    • A calculation based on height and weight to assess overall fitness level.

  • Significance of Knowing Your BMI:

    • Guides in planning physical activity and nutrition for healthy eating.

Calculating Heart Rates

  • Resting Heart Rate (RHR):

    • Formula: RHR = Heartbeats in 30 seconds x 2.

    • Example: If 36 heartbeats in 30 seconds, RHR = 72 bpm.

  • Maximum Heart Rate (MHR):

    • Formula: MHR = 220 - Age.

    • Example: For a 17-year-old, MHR = 220 - 17 = 203 bpm.

  • Target Heart Rate (THR):

    • Calculate the range: 65% (low end) and 85% (high end) of MHR.

    • Example for a 45-year-old:

      • MHR = 175 bpm.

      • Low end = 175 x 0.65 = 113.75 bpm.

      • High end = 175 x 0.85 = 148.75 bpm.

Assessing Barriers to Physical Activity

Lesson Objectives

  • Assess personal barriers to participation in physical activity.

  • Discuss different barriers that may impede physical activity.

Personal Barriers Include:

  • Insufficient time for exercise.

  • Lack of self-management skills.

  • Inconvenience in exercise progress.

  • Lack of motivation and encouragement.

  • Fear of injury; low self-efficacy.

Environmental Barriers:

  • Inaccessible gyms, inadequate sidewalks, few parks.

  • Lack of social support in academic settings.

Behavioral Barriers:

  • Self-management struggles,

  • Low confidence affects activity level.

  • Fatigue and motivation issues among college students.

Overcoming Barriers to Physical Activity

Strategies for Social Influence:

  • Communicate interest in physical activities to friends and family.

  • Invite others to join exercise sessions.

Addressing Lack of Energy:

  • Schedule workouts at energetic times and try to convince oneself that exercise boosts energy.

Enhancing Motivation:

  • Plan activities ahead and include a friend.

Managing Fear of Injury:

  • Learn proper warm-up and cool-down techniques.

  • Choose low-risk activities.

Developing Skills:

  • Choose beginner-level activities or take classes for skill development.

Overcoming Resource Limitations:

  • Opt for activities requiring minimal equipment.

  • Identify affordable local resources.

Adapting to Weather Conditions:

  • Create a variety of indoor exercises to maintain activity levels regardless of the weather.

Assessing Physical Fitness Levels

Lesson Objectives

  • Conduct physical fitness tests for personal assessment.

  • Identify types of fitness tests available.

Importance of Fitness Tests:

  • Establish baseline data to monitor performance.

  • Compare results to normative data for analysis.

Examples of Fitness Tests:

  1. Sit and Reach Test (Flexibility)

    • Equipment: Box/measuring tape.

    • Procedure: Reach forward while sitting to measure flexibility; negative scores if unable to reach toes.

  2. Illinois Agility Run Test (Speed and Agility)

    • Requirements: Cones, stopwatch.

    • Procedure: Set up course; time how fast you navigate it.

  3. One-Minute Press-Up Test (Muscular Endurance)

    • Equipment: Stopwatch, partner.

    • Procedure: Count how many correct press-ups completed in one minute.

  4. One-Minute Sit-Up Test (Muscular Endurance)

    • Procedure: Count completed sit-ups in one minute; ensure correct form.

  5. Stork Balance Stand Test (Balance)

    • Procedure: Balance on one foot; measure time until balance is lost.

  6. Calculation of Body Mass Index (BMI)

    • Procedure: Weight and height measurements; BMI formula: Weight (kg) / Height (m)².

    • Categories:

      • Underweight: < 18.5

      • Healthy weight: 18.5 - 24.9

      • Overweight: 25 - 29.9

      • Obese: > 30.

Conclusion

  • Engaging in physical activity involves understanding personal and environmental barriers, knowing fitness levels, and making informed decisions based on assessments. Use the PAR-Q and fitness tests as essential tools in this process.