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- 1. 1 Stephanie Kesner HLTH 100 Jennifer Hess 11/27/2015 Lifestyle: Annie works in the school cafeteria at a high school in Shepherdstown. Her duties require her to be on her feet a majority of the day. There is very little activity as she is generally getting the kids what they want from the hot bar. It does involve a lot of movement of her arms, but there is little time to do the kind of walking or other activity that she should be doing in order to improve her respiratory and cardio health that she needs. She does not do much exercise on her off time Annie Anderson Health Information: Sex: F Age: > 55 Height: 5¡¯5¡± Weight: 165 lbs Family History: Close male or female relative has had a heart attack either before the age of 55 or 65 Smoker: No Exercise: Rare to nonexistent Blood Pressure: SBP-120 DBP-78 Cholesterol: Last reading was stated as normal Fasting blood glucose: Last reading was stated as normal Other: History of heart attack, has asthma, arthritis, takes medication
- 2. 2 because she does not feel like she can. Either she has trouble breathing or her chest tightens up. Even her joints lock up on her now and again. Annie does not really have much of a diet either. It might be that she does not know what she should eat or that she just needs a nudge in the right direction. She knows some healthy eating habits but would benefit greatly with some additional information especially involving and incorporating some new things into her diet especially foods with omega 3 in them. Also she should have a much greater intake of nutrients if she is to do more moderate activities based on the fact that she is taking medication to lower her blood pressure. Medical clearance: Annie¡¯s health information tells us that she meets the criteria for a sedentary lifestyle due to the arthritis in her joints. Also she has had both a heart attack and stints put near her heart due to the heart attack. She is over 55. All of these conclude that her cardiorespiratory health as well as her musculoskeletal health are limiting factors to her physical activity. Medical clearance should be gotten in order to start her exercise program at a more moderate intensity level. Before starting our workout, I will also need to take her blood sugar, pressure and cholesterol. Her blood pressure was normal but has a history high blood pressure if not taking her medication. Body Mass Index (BMI): Weighing 165 and at a height of 66 inches, Annie¡¯s BMI is 27.5. While that does put her as overweight, it does not reach obesity levels. The main concern for her will be on her cardio and respiratory health until those are built back up. Once those are where they need to be, we will work on the other concerns she might have when she can maintain physical activity without as much risk as she is right now with the capacity of her heart and lungs. Exercise program:
- 3. 3 The Warm-up Start with some basic warm-ups such as light knee lunges. Nothing too heavy until capable of doing more. Combine other movements like this and even some core movements to get the body warmed up. Other good ideas include light squats and body bends. Movements should not be overdone. Do these for 5 to 10 minutes at least. Cardiorespiratory Exercises Frequency 3 to 4 times a week for at least 30 minutes a day Intensity Light to moderate walking for 30 minutes each day until able to walk briskly Time No less than 30 minutes and no more than an hour until capable Type Walking, with or without a machine to start with Notes All above mentioned have been discussed with the patient. The walking was agreed on as she does not feel comfortable increasing the intensity at this time. She chooses walking as her cardiorespiratory workout. Although if at any time she decides to incorporate or change it up, it is at her leisure. If at any time she feels as though she has reached her limit, these activities may cease to be done or be limited to what she feels comfortable doing. Progression The walking will eventually progress to brisk walking until capable of walking at a quick pace for 30 minutes. Once to this, the walking speed will progress to jogging with intervals switching between jogging and
- 4. 4 walking until capable of jogging for at least 30 minutes without the need to walk at all. Strength Exercise Frequency The workout will be done at least 2x a week. (Fridays and Saturdays) Intensity 12 to 15 reps or until fatigued with a pair of 5 pound weights Time 1 set per arm, can combine weights with lunges if capable until fatigued Type Light weight lifting until ready to lift heavier Notes Discussions have been made. Patient feels comfortable with a lighter weight in order to progress her strength enough to be capable of more. She knows that she may be capable of lifting at least 10 but is not comfortable lifting with the amount of repetitions that are expected of her. So weight will progress to her capabilities. Progression In her progression, she will go from 5 pounds with 12-15 reps to 10 pounds and 8-11 reps. The weight will continue to increase by 5 as her reps continue to decrease by 4. Flexibility Exercises Frequency 3-5x a week (Between Monday and Saturday) Intensity Stretch only to mild discomfort
- 5. 5 Time 3- 5 reps at intervals of 10- 30 seconds per stretch Type Neck, shoulder, shoulder and upper arm raise, upper body, chest, back, ankle, back of leg, thigh, hip, lower back, and calf stretch. Notes These are just a variety of possible stretches to be done. Patient is not expected to complete all prescribed stretches. Focus really needs to be on the ankles, thigh, hip and calf. Other stretches may help with not straining her muscles with her workloads if having to carry heavy things. The lower body is important for her actual workouts as she is going to be doing a lot of walking. http://nihseniorhealth.gov/exerciseandphysicalactivityexercisestotry/flexibilityexercises/01.ht ml This website has 12 examples of stretches. Progression Each time try to stretch a little further or hold a little longer if capable. Cool-down Incorporate 5 minutes of low impact stretching followed by 10 minutes of stretching or walking it out. Participant handouts: Since Annie has the issues with her heart and lung capacity, I want to focus on handouts that emphasize why cardiorespiratory health and fitness are so important.
- 6. 6 ¡°Cardiorespiratory Health Why is it so important?¡± Benefits of Cardiorespiratory Health Cardiorespiratory health makes up one of the five essential components of physical fitness. Your muscles rely on cardiorespiratory activity in order to receive supplies of oxygen to them. Without oxygen, your muscles could not perform exercises or even sustain daily activities without getting tired faster than normal. Other factors include maintaining and even losing weight. A major benefit is a longer life-span. As stated by researchers at Cooper Institute for Aerobics Research, in a March of 1999 issue of the ¡°American Journal of Clinical Nutrition,¡± a man who is lean with a lower cardio fitness is twice as likely as a lean man who is cardio-fit from the same causes. Another benefit is to reduce the risk of diabetes. While type one is genetic, type two can be caused by pour nutrition and lack of cardio exercise because of metabolic changes. Cardiorespiratory activity helps improve insulin sensitivity and glucose regulation which in turn can prevent you risk of type two diabetes.
- 7. 7 This helps protect you against cardiovascular disease, increases bone density, lowers cholesterol, reduce blood pressure and improves sleep patterns. It is recommended to do 150 minutes of moderate- intensity cardiorespiratory activity a week. This can be broken up into 30 minutes intervals 5 times a week. Main Types of Aerobic Exercise Walking: The benefits are improved cardiovascular fitness, stronger leg muscles, lower blood pressure; and lower risk of heart disease, diabetes, bowel cancer and osteoporosis. It also is a low-impact exercise that most people are capable of doing. Walking for longer periods of time will increase fitness and once more fit, you can take the walking to a more brisk level. Going up and down hills boosts stamina and leg strength as you go. Swinging arms slightly can help to burn more calories but is not recommend to start with. Aquarobics: This exercise is good for people with joint problems as the water supports both your weight and can reduce the pressure on your joints. This also reduces the risk of injury to your muscles and ligaments as well as your joints. It is a low-impact workout that is good also for
- 8. 8 people who are not used to exercise. The best place for this is a fitness center if you do not have your own pool and are unsure of what kind of exercises to do. Most things done on land can be done in water that involve standing. Cycling: This is a double duty workout. It is good for toning your legs and buttock and can be low-impact depending on how fast you choose to peddle. If you are not really want to ride a bike a far distance, riding a stationary bike either at home or at a gym is a good way to get the workout you desire. You may also be able to peddle for a longer period of time if you are not actually travelling any distance. How to Get Started ? Always consult your physician before starting any strenuous activities that you know you may not be capable of. ? Start with the low- impact workout and work up to the more advanced or high- impact exercises. ? Experiment with what works for you. Try different exercises and working out at different time of the day. Know what works for you. ? Do not do more than you know you Tips for a BetterWorkout ? Make sure that you have at least a ten minute warm-up. The warm-up is the most important part of your workout because it can mean the difference between being injured or not. ? Wear the right clothing and shoes. This can depend on the weather if you are outside. Make sure for exercise that your clothes are not too constricting. You want to be able to move freely. Although your clothes should not be so loose that you have to worry
- 9. 9 are capable of. Know yourself. Know your body. Know your limitations. ? On days you do not feel motivated, just do as much as you can. No one expects you to work your heart out all the time, but even a little goes a long way. about the falling for any reason. Shoes should be comfortable enough to walk in. ? Exercise at your own pace. ? Control your breathing. Exhale with each movement. Inhale when you feel your muscles relaxing. ? Stop exercising if you feel any kind of discomfort. Do not continue if you know you cannot. ? Know your body¡¯s normal reaction to different exercises. Increased heart rate, breathing rate, and tense muscles are all things your body may adapt to the new activities. ? If after two hours, your body does not go back to normal, you have probably overly worked out and need to take it easier or more slow the next time you workout.
- 10. 10 Works Cited Health professionals in association with Bupa. (2010). Types of Aerobic Exercise. Bupa. Retrieved November 27, 2015, from http://www.bupa.com.au/health-and- wellness/healthinformation/az-health-information/types-of-aerobic-exercise #walkinghttp://www.livestrong.com/article/104624-major-benefits-cardio-respiratory- fitness/ Renee, J. (2013, December 18). Major Benefits of a Cardiorespiratory Fitness Program. LIVESTRONG.COM. Retrieved November 27, 2015, from http://www.livestrong.com/ article/104624-major-benefits-cardio-respiratory-fitness/ NIH Senior Health (2015, January). Exercise: Exercises to Try. NIH Senior Health, Built with You in Mind. Retrieved November 27, 2015, from http://nihseniorhealth.gov/exercise andphysicalactivityexercisestotryflexibilityexercises/01.html