Untitled Notes

Chronic diseases become increasingly significant with aging.
- Aging is associated with a higher likelihood of developing diseases and conditions due to prolonged exposure over time.

Focus on general muscular fitness rather than hypertrophy for untrained or recreationally trained individuals.
Recommendation for resistance training:
- Major muscle groups should be trained 2 to 3 days a week.
- Maintain at least 48 hours between training the same muscle group.
Major muscle groups as per ACCM:
- Chest, shoulders, upper back, lower back, abdomen, hips, legs.
Options for training:
- Full-body sessions
- Splitting workouts over multiple days
- Avoiding training the same muscle group on consecutive days.

Reps to failure relationship chart aids in exercise prescription and understanding strength levels.
General rep recommendations based on 1RM (one-repetition maximum):
- Approx. 10 reps at 75% of 1RM.
- Approx. 5 reps at 87% of 1RM.
Tracking progress:
- If a person moves from 6 reps to 10 reps at a specific weight, one can assess strength increases.

Multi-joint (compound) exercises:
- Involve multiple muscle groups (e.g., chest press, rows, push-ups, squats).
Single joint exercises:
- Target individual muscle groups (e.g., bicep curls, tricep extensions).
Emphasis on avoiding muscle imbalances to mitigate injury risks and enhance activities of daily living (ADL).
Core stability exercises:
- Important for enhancing strength and preventing injuries (e.g., planks, bridges).

ACSM Recommendations:
- 2 to 4 sets per muscle group.
- Varies through different exercises for efficient training.
Encouragement to vary exercises to potentially activate different muscle fibers, prevent mental boredom, and ensure higher adherence.
- Realistic approaches: 2 sets can be more beneficial than none.

Inverse relation between intensity and reps:
- Higher weights lead to fewer reps.
Recommendations for increasing strength/lean mass:
- Maintain resistance in the 60-80% of 1RM range.
- 8 to 12 repetitions per set as a general guideline.
Calls for sets to be performed to fatigue but not failure to reduce injury risk and muscle soreness.
Lower intensity for elderly or deconditioned individuals:
- RPE (Rate of Perceived Exertion) of 5-6, 10-15 reps at 40-50% of 1RM.

Caution in loading due to comorbidities (e.g., osteoporosis).
Focus on maintaining proper technique during resistance training sessions to avoid injuries and ensure adaptations.

Importance of teaching individuals proper movements:
- Start with lighter weights or bodyweight to build confidence.
Emphasis on exhaling during the lifting phase to avoid the Valsalva maneuver, which can increase blood pressure risks.
Full range of motion and controlled movements are critical for effective resistance training.

Need to progressively overload for continued strength adaptation.
For maintenance: 1 day of resistance training is sufficient if intensity is maintained.
Cardiorespiratory fitness needs to be maintained with 2-3 days of aerobic activity at the same intensity.

FitVP principles clear for strength training vary by goal:
- Strength: >85% of 1RM
- Power: differences in single vs. multiple efforts
- Hypertrophy: focus on volume and varied exercise types.

Goals include improving range of motion and overall physical function.
Static stretching:
- Some negative impacts on strength if not performed appropriately.
- Acute improvements in flexibility seen after a single session but require continued practice for long-term benefits.
Recommendations:
- 2-4 sets of 10-30 seconds stretches, with potential for longer stretches in older adults to achieve significant benefits on flexibility.

Static stretching: Holding muscle at a certain length.
Dynamic stretching: Gradually transitioning between body positions.
PNF (Proprioceptive Neuromuscular Facilitation) stretching: Involves contracting and relaxing muscles to increase range of motion.
Ballistic stretching to be applied with caution due to the potential risk for injuries from rapid movements.

Recommendation for all populations, especially the elderly, to enhance balance, agility, and coordination.
Suggested volume: 2-3 days a week for about 30 minutes.

Addressing sedentary time as a critical factor for physical health beyond exercise recommendations.
Strategies for preventing prolonged sedentary behavior:
- Encourage brief activity breaks throughout the day.

Importance of addressing obesity and maintaining a healthy weight.
Risks associated with being overweight, including cardiovascular, metabolic, and pulmonary diseases.
BMI Curve: J-curve representing mortality risk concerning weight categories.

Types of obesity: Android (apple-shaped) vs. gynoid (pear-shaped) fat distribution, with different health implications.
Fat cell dynamics:
- Hyperplasia and hypertrophy as mechanisms influencing body composition changes.
Twin studies indicating significant environmental influences on weight despite shared genetics.

Assess current body composition and caloric intake to inform guidance on weight goals.
Establish realistic goals for body weight and composition, mindful of age-related changes.

Avoid outdated measures such as height-weight tables and excessive reliance on BMI alone.
Calculation of ideal body weight based on current composition and desired body fat percentage.