Lab 2.1 and 2 - lab assignment PDF

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Laboratory Activities

Laboratory Activities Amro Zeineldin 201932027 Amro in 2019 Monday-Thu-tue 1;00 19-1-2020 Name__________ ________________Section___________________Date______________________

Lab 2.1 Safety of Exercise Participation

Get Active Questionnaire (GAQ) The Get Active Questionnaire is endorsed by the Canadian Society for Exercise Physiology as a tool that will help you decide if you should discuss exercise with a health care provider or qualified exercise professional before beginning a program.Complete the questionnaire and follow the instructions before starting an exercise program.

Get Active Questionnaire CANADIAN SOCIETY FOR EXERCISE PHYSIOLOGY – PHYSICAL ACTIVITY TRAINING FOR HEALTH (CSEP-PATH ®)

Physical activity improves your physical and mental health. Even small amounts of physical activity are good, and more is better. For almost everyone, the benefits of physical activity far outweigh any risks. For some individuals, specific advice from a Qualified Exercise Professional (QEP – has post-secondary education in exercise sciences and an advanced certification in the area – see csep.ca/certifications) or health care provider is advisable. This questionnaire is intended for all ages – to help move you along the path to becoming more physically active. I am completing this questionnaire for myself. I am completing this questionnaire for my child/dependent as parent/guardian.

P R E PA R E T O B E C O M E M O R E A C T I V E YES

NO

The following questions will help to ensure that you have a safe physical activity experience. Please answer YES or NO to each question before you become more physically active. If you are unsure about any question, answer YES. 1

Have you experienced ANY of the following (A to F) wit hin t he past six mont hs ? A A diagnosis of/treatment for heart disease or stroke, or pain/discomfort/pressure

in your chest during activities of daily living or during physical activity?

NO

B A diagnosis of/treatment for high blood pressure (BP), or a resting BP of 160/90 mmHg or higher?NO C Dizziness or lightheadedness during physical activity? D Shortness of breath at rest?

NO

NO

E

Loss of consciousness/fainting for any reason?

F

Concussion?

YES

NO

2

Do you currently have pain or swelling in any part of your body (such as from an injury, acute flare-up of arthritis, or back pain) that affects your ability to be physically active?

3

Has a health care provider told you that you should avoid or modify certain types of physical activity?

4

Do you have any other medical or physical condition (such as diabetes, cancer, osteoporosis, NO asthma, spinal cord injury) that may affect your ability to be physically active?

NO

NO

NO to all questions: go to Page 2 – ASSESS YOUR CURRENT PHYSICAL ACTIVITY YES to any question: go to Reference Document – ADVICE ON WHAT TO DO IF YOU HAVE A YES RESPONSE

© Canadian Society for Exercise Physiology, 2017. All rights reserved.

PAGE 1 OF 2

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CHAPTER 2 Basic Principles of Physical Fitness

Get Active Questionnaire ASSESS YOUR CURRENT PHYSICAL ACTIVITY Answer the following questions to assess how active you are now. 1 During a typical week, on how many days do you do moderate- to vigorous-intensity aerobic physical

activity (such as brisk walking, cycling or jogging)? 2 On days that you do at least moderate-intensity aerobic physical activity (e.g., brisk walking),

6

DAYS/ WEEK

90

MINUT ES/ DAY

90

MINUT ES/ WEEK

for how many minutes do you do this activity? For adults, please multiply your average number of days/week by the average number of minutes/day:

Canadian Physical Activity Guidelines recommend that adults accumulate at least 150 minutes of moderate- to vigorous-intensity physical activity per week. For children and youth, at least 60 minutes daily is recommended. Strengthening muscles and bones at least two times per week for adults, and three times per week for children and youth, is also recommended (see csep.ca/guidelines).

GENERAL ADVICE FOR BECOMING MORE ACTIVE Increase your physical activity gradually so that you have a positive experience. Build physical activities that you enjoy into your day (e.g., take a walk with a friend, ride your bike to school or work) and reduce your sedentary behaviour (e.g., prolonged sitting). If you want to do vigorous-intensity physical activity (i.e., physical activity at an intensity that makes it hard to carry on a conversation), and you do not meet minimum physical activity recommendations noted above, consult a Qualified Exercise Professional (QEP) beforehand. This can help ensure that your physical activity is safe and suitable for your circumstances. Physical activity is also an important part of a healthy pregnancy. Delay becoming more active if you are not feeling well because of a temporary illness.

D E C L A R AT I O N To the best of my knowledge, all of the information I have supplied on this questionnaire is correct. If my health changes, I will complete this questionnaire again. I answered NO to all questions on Page 1

I answered YES to any question on Page 1 Check the box below that applies to you:

Sign and date the Declaration below

I have consulted a health care provider or Qualified Exercise Professional (QEP) who has recommended that I become more physically active. I am comfortable with becoming more physically active on my own without consulting a health care provider or QEP.

Amr

Amro Zeineldin Name (+ Name of Parent/Guardian if applicable) [Please print]

19-1-2020 Date

7 april 2001

Signature (or Signature of Parent/Guardian if applicable)

Date of Birth

709-740-6532 Email (optional)

Telephone (optional)

With planning and support you can enjoy the benefits of becoming more physically active. A QEP can help. Check this box if you would like to consult a QEP about becoming more physically active. (This completed questionnaire will help the QEP get to know you and understand your needs.) © Canadian Society for Exercise Physiology, 2017. All rights reserved.

SOURCE: Get Active Questionnaire. © 2017. Canadian Society for Exercise Physiology. All rights reserved. Reprinted with permission.

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Laboratory Activities

General Health Profile To help further assess the safety of exercise for you, complete as much of this health profile as possible.

General Information 101 / 65 Age: 18 Total cholesterol: Less than 200 Blood pressure: 186 over 60 less than 150 Height: HDL: Triglycerides: 5.1 mmol/l Weight: 62 LDL: 109 Blood glucose level: gain ( Are you currently trying to __________ gain )or __________ lose weight? (check one if appropriate)

Medical Conditions/Treatments Check any of the following that apply to you and add any other conditions that might affect your ability to exercise safely. ________ heart disease ________ lung disease ________ diabetes ________ allergies ________ asthma

________ depression, anxiety, or       another psychological       disorder ________ eating disorder ________ back pain ________ arthritis

________ other injury or joint        problem: ________ ________ substance abuse problem ________ other: _________________ ________ other: _________________ ________ other: _________________

NO ________ Do you have a family history of cardiovascular disease (CVD) (a parent, sibling, or child who had a heart attack or stroke before age 55 for men or 65 for women)?

List any medications or supplements you are taking or any medical treatments you are undergoing. Include the name of the substance or treatment and its purpose. Include both prescription and over-the-counter drugs and supplements. Nasal Decongestants

Lifestyle Information Check any of the following that is true for you, and fill in the requested information. YES ________ YES ________

I usually eat high-fat foods (fatty meats, cheese, fried foods, butter, full-fat dairy products) every day. I consume fewer than 5 servings of fruits and vegetables on most days.

NO ________

I smoke cigarettes or use other tobacco products. If true, describe your use of tobacco (type and frequency):

NO ________

I regularly drink alcohol. If true, describe your typical weekly consumption pattern:

NO ________

10 8 I often feel as if I need more sleep. (I need about hours ________ per day; I get about ________ hours per day.)

NO ________

I feel as though stress has reduced my level of wellness during the past year.

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CHAPTER 2 Basic Principles of Physical Fitness

Describe your current activity pattern. What types of moderate physical activity do you engage in on a daily basis? Are you involved in a formal exercise program or do you regularly participate in sports or recreational activities? I try to do 100 push ups everyday...but overall i don t tend to do alot of physical activites except

walking.

Using Your Results How did you score? Did the GAQ indicate that exercise is likely to be safe for you? Is there anything in your health profile that you think may affect your ability to exercise safely? Have you had any problems with exercise in the past? The GAQ Indicated for me that exercises are safe for me. No anything about my health profile that i think might affect my ability to exercise.

What should you do next? If the assessments in this lab indicate that you should see a physician before beginning an exercise program, or if you have any questions about the safety of exercise for you, make an appointment to talk with your health care provider to address your concerns.

74

Laboratory Activities

Amro Zeineldin 201932027 Monday-Thu-tue 1PM 19-1-2020 Name____________________________Section___________________Date______________________

Lab 2.2 Overcoming Barriers to Being Active

Barriers to Being Active Quiz Directions: Listed below are reasons that people give to describe why they do not get as much physical activity as they think they should. Read each statement and indicate how likely you are to say each one.

How likely are you to say this? 1. My day is so busy now, I just don’t think I can make the time to include physical activity in my regular schedule. 2. None of my family members or friends like to do anything active, so I don’t have a chance to exercise. 3. I’m just too tired after work to get any exercise. 4. I’ve been thinking about getting more exercise, but I just can’t seem to get started. 5. I’m getting older so exercise can be risky.

Very likely

Somewhat likely

Somewhat unlikely

Very unlikely

3

2

1

0

2

1

0

*********** 3

********* 3 ********** 3 3 3

7. I don’t have access to jogging trails, swimming pools, bike paths, etc.

3

8. Physical activity takes too much time away from other commitments—like work, family, etc.

3

9. I’m embarrassed about how I will look when I exercise with others.

3

11. It’s easier for me to find excuses not to exercise than to go out and do something. 12. I know of too many people who have hurt themselves by overdoing it with exercise. 13. I really can’t see learning a new sport at my age.

1

2

0 1

0

**********

6. I don’t get enough exercise because I have never learned the skills for any sport.

10. I don’t get enough sleep as it is. I just couldn’t get up early or stay up late to get some exercise.

2

2

1 ***********

2

1

0 0

********** 2

1

0

********** 2

1

0

********** 2

1

0

2

1

0

2

1

0

2

1

0

*********** 3

*********** 3

********* 3

*********** 3 **********

14. It’s just too expensive. You have to take a class or join a club or buy the right equipment.

3

15. My free times during the day are too short to include exercise.

3 *******

16. My usual social activities with family or friends do not include physical activity.

3

17. I’m too tired during the week and I need the weekend to catch up on my rest.

3

18. I want to get more exercise, but I just can’t seem to make myself stick to anything.

3

2

1

2

0 1

0

********** 2

1 2

0 1

0

1

0

********** 2

*********** 2

1

0

********

19. I’m afraid I might injure myself or have a heart attack.

3

2

20. I’m not good enough at any physical activity to make it fun.

3

2

21. If we had exercise facilities and showers at work, then I would be more likely to exercise.

3

2

1 ******** 1 ******* 1

0 0 0

***********

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CHAPTER 2 Basic Principles of Physical Fitness

Scoring • Enter the circled number in the spaces provided, putting the number for statement 1 on line 1, statement 2 on line 2, and so on. • Add the scores for the three questions on each line below. Your barriers to physical activity fall into one or more of seven categories: lack of time, social influence, lack of energy, lack of willpower, fear of injury, lack of skill, and lack of resources. A score of 5 or above in any category shows that this is an important barrier for you to overcome. 1

+

8

+

15 =

Lack of time

2

+

9

+

16 =

Social influences

3

+

10

+

17

=

Lack of energy

4

+

11

+

18

=

Lack of willpower

5

+

12

+

19 =

Fear of injury

6

+

13

+

20

Lack of skill

7

+

14

+

=

21 =

Lack of resources

Using Your Results How did you score? How many key barriers did you identify? Are they what you expected? MY Score is A Lack of willpower. I Identified nearly 6 key barriers and they aren t what i exepected.

What should you do next? For your key barriers, try the strategies listed below and/or develop additional strategies that work for you. Check off any strategy that you try.

Suggestions for Overcoming Physical Activity Barriers Lack of Time Try __________

Identify available time slots. Monitor your daily activities for one week. Identify at least three 30-minute time slots you could use for physical activity.

__________

Add physical activity to your daily routine. For example, walk or ride your bike to work or shopping, organize social activities around physical activity, walk the dog, exercise while you watch TV, park farther from your destination, etc.

__________

Make time for physical activity. For example, walk, jog, or swim during your lunch hour, or take fitness breaks instead of coffee breaks.

__________

Other:

Social Influence __________

Explain your interest in physical activity to friends and family. Ask them to support your efforts.

__________

Invite friends and family members to exercise with you. Plan social activities involving exercise. Develop new friendships with physically active people. Join a group, such as the YMCA or a hiking club.

TRY __________ __________

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Other:

Laboratory Activities

Lack of Energy

TRY __________

Schedule physical activity for times in the day or week when you feel energetic.

__________

Convince yourself that if you give it a chance, exercise will increase your energy level; then, try it.

__________

Other:

Lack of Willpower

TRY __________

Plan ahead. Make physical activity a regular part of your daily or weekly schedule and write it on your calendar.

TRY __________

Invite a friend to exercise with you on a regular basis and write it on both your calendars.

__________

Join an exercise group or class.

__________

Other:

Fear of Injury __________

Learn how to warm up and cool down to prevent injury.

__________

Learn how to exercise appropriately considering your age, fitness level, skill level, and health status.

__________

Choose activities involving minimal risk.

__________

Other:

Lack of Skill __________

Select activities requiring no new skills, such as walking, climbing stairs, or jogging.

TRY __________

Exercise with friends who are at the same skill level as you are.

__________

Find a friend who is willing to teach you some new skills.

__________

Take a class to develop new skills.

__________

Other:

Lack of Resources __________

TRY __________ __________

Select activities that require minimal facilities or equipment, such as walking, jogging, jumping rope, or calisthenics. Identify inexpensive, convenient resources available in your community (e.g., community education programs, park and recreation programs, work site programs, etc.). Other:

Are any of the following additional barriers important for you? If so, try some of the strategies listed here or create your own. Weather Conditions

TRY __________

Develop a set of regular activities that are always available regardless of weather (e.g., indoor cycling, aerobic dance, indoor swimming, calisthenics, stair climbing, rope skipping, mall walking, dancing, gymnasium games, etc.). 77

CHAPTER 2 Basic Principles of Physical Fitness

__________

Consider outdoor activities that depend on weather conditions (e.g., cross-country skiing, outdoor swimming, outdoor tennis, etc.) as “bonuses”—extra activities possible when weather and circumstances permit.

__________

Other:

Travel __________

Put a jump rope in your suitcase and jump rope.

__________

Walk the halls and climb the stairs in hotels.<...