The purpose of this study was to: 1) review the literature as it pertained to physical fitness for older adults and 2) develop an exercise and fitness guide to be used by older adults.Much of the literature dealing with: 1) cardiorespiratory endurance, 2) flexibility, 3) muscular strength and endurance, and 4) balance and coordination, suggests that given proper training and instruction, older adults can develop and maintain these areas of physical fitness well into advanced life.Older adults can develop and maintain their cardiorespiratory system by exercising at an intensity equal to 40% of their maximal heart rate. Walking is an activity in which that most older adults can participate and show improvement.Flexibility is a precursor for all movement. All movement depends on one's ability to bend and stretch. Regularity is the key to developing flexibility. Supple muscles and joints make many tasks easier and aid in the prevention of injury.Muscular strength and endurance are needed by older adults in many of the simple movements they face daily.Muscular strength and endurance can be developed and maintained through continued participation in regular physical activity.Balance and coordinated movement are important to older adults as they perform routine tasks encountered on a daily basis.Older adults can benefit physiologically, psychologically and socially from participation in appropriate regular physical activities and exercise programs. When older adults move their bodies physically, with regularity and purpose, they achieve a life of better health and well-being. / Center for Lifelong Education

The purpose of this study was to examine the effects of recovery modes and exercise durations on blood lactate concentrations and subsequent performance in cycling tests. Fourteen male subjects completed six randomly assigned experimental protocols with a combination of three durations and two modes of recovery (passive and active cycling at 45% VO$ sb{ rm 2 max}$). Each protocol consisted of eight bouts of cycling at 120% of VO$ sb{ rm 2 max}$ interspersed with five minute recovery periods. Each protocol terminated with a maximal performance task consisting of a 45s all-out cycling test. Results indicated significantly (p $<$ 0.05) higher blood lactate concentrations in the passive and 60s conditions. Mean power outputs measured in the performance task were significantly (p $<$ 0.05) higher in the active recovery conditions compared to passive recovery. Mean power outputs were lower during the 60s conditions. Since the correlation between blood lactate and mean power output was low (r = -0.24), other factors were influencing subsequent performance.

Blood lactate concentration and mean power output were examined over a series of maximal intermittent exercise bouts with varying recovery patterns. Thirteen elite male cyclists completed four randomly assigned experimental conditions. Each exercise/recovery condition consisted of twelve 10 s maximal exercise bouts on a Monark cycle ergometer. Four different recovery patterns (30, 60, 90 and 120 s) followed the repeated 10 s all-out efforts. Results revealed that the mean power output averaged over the 12 trials was 12.7, 13.0, 13.2 and 13.4 W/kg, for the 30, 60, 90 and 120 s conditions, respectively. Blood lactate concentration during exercise were 9.9, 9.2, 6.5 and 6.0 mmol/1, for the 30, 60, 90 and 120 s conditions, respectively. The 30 and 60 s conditions yielded significantly lower mean power output values compared to the 90 and 120 s conditions. Following the repeated maximal 10 s efforts, blood lactate concentration was significantly greater in the 30 and 60 s recovery conditions compared to the 90 and 120 s conditions.

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Typescript. / Thesis (Ph.D.)--University of Hawaii, 1986. / Bibliography: leaves 164-175. / Microfilm. / ix, 175 leaves, bound ill. 29 cm

Thesis (M.S.)--University of Hawaii at Manoa, 2007. / Includes bibliographical references (leaves 35-36). / ix, 36 leaves, bound ill. 29 cm

Thesis (PhDHumanMovement)--University of South Australia, 2005.

Physical activity is now a key strategy for preventing or minimising numerous chronic diseases. Worksites are an ideal location to promote regular physical activity. For workers, a large portion of waking hours is spent at work where numerous opportunities exist to accumulate physical activity. Consequently, the aims of this thesis were to: 1) systematically review worksite physical activity literature, especially in the New Zealand context; 2) identify the contribution of worksite activity to total activity levels, and the correlates contributing to physical activity levels for professional occupations; and 3) objectively measure physical activity changes with point of decision prompt visibility in professional worksites. Accordingly the thesis incorporated one systematic review and two separate studies.Effect sizes calculated in an analysis of previous worksite physical activity health promotion studies show inconclusive evidence for increased employee retention and job satisfaction, and no evidence of reduced absenteeism or productivity increases. A major criticism of worksite research is that many unvalidated and unreliable designs are used, limiting study efficacy. Research initiatives need to identify the determinants of physical activity for different occupations, ethnicities, and gender in New Zealand worksites.Study 1 (N=56) consisted of participants wearing two pedometers over a three-day block, and subsequently completing a Three-Day Physical Activity Recall (3DPAR). A moderate, positive Spearman correlation (r=0.28) existed between the METs (3DPAR) and total pedometer values. Contributions of (mean + SD)worksite (14 283 +4761), non-work (12 516 +4 172), and total (26 798 +8 933) pedometer values were analysed. The sample was divided into tertiles according to total step counts. The high activity group (HAG) achieved more physical activity outside the workday (56%) when compared to the lowest activity group (LAG) (29%). Physical activity correlates were identified using binary logistic regression and simple correlation analyses. Relationships between physical activity and active transport, manual work, sport and exercise, and individual exercise were shown.Study 2 evaluated the National Heart Foundation (NHF) point of decision prompts for increasing physical activity levels in professional worksites. Forty-six participants (27 men and 19 women) wore two pedometers for three days, over four occasions to monitor changes in physical activity. The study was a crossover design with Worksite 1 receiving the treatment for three weeks, followed by a six-week wash out period, then a three-week control. Worksite 2 was given the control prior to the treatment period. Results indicate that the NHF point of decision prompts were ineffective at increasing objectively measured work and total physical activity levels, showing trivial positive (0.04) to moderate negative Cohen effect sizes (-0.79). When point of decision prompts were visible in the worksites overall mean step counts decreased. On the basis of these findings, the NHF's point of decision prompts had no effect, or were potentially detrimental to physical activity.Nevertheless, both studies were limited by some traditional worksite design problems, including low participation and sample contamination. However, by incorporating an objective measure of physical activity (pedometers) and a robust study design, these findings are the first objective measures of worksite physical activity, and the effects of point of decision prompts in a confined sample.