How this questionnaire may help you in assessing health related fitness component brainly

If you want to start an exercise program or are currently exercising and want to make your routine more intense, the physical activity readiness questionnaire (PAR-Q) is a good place to start. It can help you decide if you are able to do so safely or if you might need a trip to your physician to make sure you don't push beyond your own limit.

The PAR-Q was created by the British Columbia Ministry of Health and the Multidisciplinary Board on Exercise. This form has been endorsed by the American College of Sports Medicine (ACSM).

The PAR-Q is a simple self-screening tool that is typically used by fitness trainers or coaches to determine the safety or possible risks of exercising based on your health history, current symptoms, and risk factors. It also can help a trainer create an ideal exercise prescription for a client.

All the questions are designed to help uncover any potential health risks associated with exercise. The most serious potential risk of intense exercise is that of a heart attack or other sudden cardiac event in someone with undiagnosed heart conditions.

While the PAR-Q is not a complete medical history, the questions aim to uncover heart, circulatory, balance, medical, emotional, and joint problems that could make exercise difficult, or even dangerous, for some people.

The PAR-Q can and should be used by anyone who is planning to start an exercise program and make it stick, whether on their own or with the assistance of a trainer or instructor. It's also recommended for those looking to boost the intensity of their current exercise routine.

Although being physically active is generally safe, some people should check with their doctors before they increase their current level of activity. The PAR-Q is designed to identify the small number of adults for whom physical activity may be inappropriate or those who should have medical advice concerning the type of activity most suitable for them.

As useful as these questionnaires are, some underlying cardiac issues—particularly those in young athletes—can only safely be diagnosed by more invasive testing, including an electrocardiogram (ECG) and an echocardiogram. Still, this simple questionnaire has a place in screening most adults for obvious exercise safety risks.

The PAR-Q contains only seven yes or no questions, making it quick and easy to take. These questions are:

1. Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
2. Do you feel pain in your chest when you do physical activity?
3. In the past month, have you had chest pain when you were not doing physical activity?
4. Do you lose your balance because of dizziness or do you ever lose consciousness?
5. Do you have a bone or joint problem that could be made worse by a change in your physical activity?
6. Is your doctor currently prescribing drugs (for example, water pills) for your blood pressure or heart condition?
7. Do you know of any other reason why you should not do physical activity?

Your answers to these questions can help determine your readiness to begin an exercise program or to ramp up your current program's intensity.

If you answer yes to one or more PAR-Q questions, the next step is to take the PAR-Q+, which is a series of 10 follow-up questions. These more in-depth questions ask about whether you have specific health conditions, such as arthritis and cancer.

Answer yes to any of these and it is recommended that you consult a physician before taking a fitness test or substantially increasing your physical activity. Ask for medical clearance along with information about specific exercise limitations you may have. In most cases, you will still be able to do any type of activity you want as long as you adhere to some guidelines.

• If you are not feeling well because of a temporary illness, such as a cold or a fever, wait until you feel better to begin exercising.
• If you are or may be pregnant, talk with your doctor before you start becoming more active.

If you answered no to all the PAR-Q questions, you can be reasonably sure that you can exercise safely and have a low risk of having any medical complications from exercise. It is still important to start slowly and increase gradually. It may also be helpful to have a fitness assessment with a personal trainer or coach in order to determine where to begin.

Keep in mind that if your health changes so that you then answer "Yes" to any of the PAR-Q questions, tell your fitness or health professional. You may need to change your physical activity plan.

Exercise is generally considered safe (and beneficial) for almost everyone, though some people may need to take a few precautions. The PAR-Q and PAR-Q+ can help you identify whether you should see a doctor before beginning or ramping up an exercise program.

If you are new to exercise or are coming back from a long period of inactivity, there are things you should do to make sure that your exercise program is effective and brings benefits, not injury or pain.

Pre-exercise screening

Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of experiencing a health problem during physical activity. It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you, and whether you require referral to a GP or allied health professional prior to undertaking physical activity. Print a copy of the adult pre-exercise screening tool and discuss it with your doctor or exercise professional.

You may need to visit your doctor before starting physical activity

If you answer ‘yes’ to some of the questions from the adult pre-exercising screening tool, see a doctor before starting physical activity. These questions include:

• Has your doctor ever told you that you have a heart condition or have you ever suffered a stroke?
• Do you ever experience unexplained pains in your chest at rest or during physical activity and exercise?
• Do you ever feel faint or have spells of dizziness during physical activity and exercise that causes you to lose balance?
• Have you had an asthma attack requiring immediate medical attention at any time over the last 12 months?
• If you have diabetes (type I or type II), have you had trouble controlling your blood glucose in the last three months?
• Do you have any diagnosed muscle, bone or joint problems that you have been told could be made worse by participating in physical activity or exercise?
• Do you have any other medical condition(s) that may make it dangerous for you to participate in physical activity or exercise?

Setting goals for physical activity

Setting goals gives you something to work towards and provides you with a way to measure how well you are doing over a period of time. When it comes to succeeding at your exercise program, setting goals and monitoring your progress will help you stay on track and get you to where you want to go.

One of the first steps is to identify why your health is important to you. Ask yourself what you want to get out of becoming more active. Think about the benefits you want to experience if you choose to be more active, as well as the barriers that are holding you back. It may be helpful to make a list of the pros and cons. Which barriers do you feel strongest about? What are the benefits that you want to experience?

Start physical activity gently

If you are currently inactive or feel your fitness level is low, it is highly recommended that you consult a health or exercise professional before commencing activity. Otherwise, start gently with a short session of an activity that you feel you can manage. Build your confidence and fitness level with a number of short sessions.

Exercise progression is unique to every person, so if you have not exercised for some time, progress slowly. Increase the length and the intensity of your exercise session gradually. Don’t push yourself straight away. Injury or discomfort can occur and this may reduce your motivation levels.

Stretching, warming up and cooling down

As the name suggests, the warm-up is designed to increase your body’s internal temperature and warm your muscles to prevent muscle strains and joint sprains. The best way is to start off at a leisurely pace, and then pick up speed. Usually a 5 to 10-minute warm-up is all you'll need, but this will vary from person to person and if the weather is cold.

Start with light aerobic exercise such as walking, cycling or rowing – you can do these easily using the exercise machines at the gym, but if you are at home, here is another five-minute warm-up suggestion – and a few dynamic stretches.

Dynamic stretching involves slow, repetitive, controlled movements through the full range of motion, performing movements you will be using in your chosen physical activity. You can start slower, and with a smaller range of motion, and increase speed and range of motion gradually.

For the last five minutes of your exercise, slow down and allow your body to cool down gradually, letting your heart rate and breathing rate come back to normal.

Stretching suggestions

Stretching should be part of your warm-up and cool-down routines. Stretching can help prepare your body and mind for exercise. Recent research suggests that including dynamic stretching in your warm up, which focuses on the muscles you are about to use, is probably best.

Wear comfortable clothes and shoes for physical activity

Make sure you have comfortable clothing, a suitable pair of shoes and water (as well as sunscreen and a hat if you are outside). Your shoes should provide good support and the best type will depend on the activity you are doing. The wrong type of shoe may cause foot pain or blisters.

Getting the technique right for your chosen physical activity

If you are trying something new, or getting back into an activity you have not done for a while, it might pay to get some coaching or expert instruction. Depending on the activity, incorrect or poor technique may lead to injury or soreness.

Where to get help