ACSM Risk
Stratification,
PAR-Q, BMI
and Core
Stability
PED 030
OBJECTIVES:
1. Assessed your readiness to indulge in regular
physical activity particularly, exercise.
2. Indicated the success of your engagement in
exercise with set goals and established priorities.
3. Screened himself with the end goal of classifying
himself according to the risk stratification , PAR-Q
and BMI for participation in exercise.
4. Understand what and why Core stability is
important in someone’s’ fitness.
Random points will be given
for those active students!
Why is
Physical
education
included in
Exercise vs. Physical Activity
● It is planned, ● It is any form of
structured, and bodily movement that
repetitive subset of results in the body's
physical activity. use of energy.
● It has as a final or an ● It is any movement
intermediate that is carried out by
objective the the muscles that
improvement or require energy.
maintenance of
physical fitness.
PHYSICAL EDUCATION
Physical education is a discipline
focused on fostering a variety of
physical abilities in students, which
enables them to engage in a diverse
range of physical activities with self-
assurance and enjoyment. Aside from
improving motor skills, physical
education provides numerous
advantages such as enhancing
THE IMPORTANCE OF PHYSICAL EDUCATION IN
Physical education SCHOOLS
is an essential component of the
school curriculum as it helps students develop a wide range of
physical and mental skills that contribute to a healthy, active
lifestyle. Students learn to perform different physical activities
with confidence, while also improving their ability to think
critically, analyse situations, and make decisions. Physical
education also provides students with opportunities to develop
lasting personal and social skills, including concepts of
fairness and responsibility, leadership, coaching, and
officiating. Through the various experiences provided by physical
education, students learn how to effectively deal with competitive,
creative, and challenging situations.
PHYSICAL EDUCATION
ACSM Risk Stratification
The ACSM risk stratification is
a process used by fitness
professionals to assess a
client's health and fitness
status before designing an
exercise program. It
categorizes individuals into
low-risk, moderate-risk,
and high-risk categories
based on their current health
status, medical history,
Low risk:
• No signs/symptoms of or no diagnosed
cardiovascular, pulmonary and/or metabolic
disease.
• No more than one cardiovascular risk factor.
• Low risk of acute cardiovascular event.
Physical activity/exercise program may be pursued safely without the
necessity of medical examination and clearance that individuals with
moderate or high risk consult with a healthcare provider before starting an
exercise program.
Moderate risk:
• No signs/symptoms of or no diagnosed
cardiovascular, pulmonary and/or metabolic
disease.
• Two or more cardiovascular risk factors.
• Increased risk of acute cardiovascular event.
• Individuals at moderate risk may safely engage
in low to moderate intensity physical activities
while awaiting medical clearance.
• Medical clearance and exercise testing prior to
participation in vigorous intensity exercise is
recommended.
High risk:
• One or more signs and symptoms of or
diagnosed cardiovascular, pulmonary and/or
metabolic disease.
• High risk of acute cardiovascular event.
• Thorough medical examination and clearance
must be sought prior to initiation of physical
activity or exercise at any intensity.
• Placement of your student in the HIGH,
MODERATE, or LOW RISK categories helps the
PE instructor
• determine the need for further testing and
supervision during exercise.
Low risk:
Student is safe to begin exercising without
further assessment. Exercise supervision is
not necessary. It is also important to note
that students may require supervision for
reasons other than a medical condition.
These may include learning to use the
exercise equipment, familiarization with
exercise technique and if either the PE
instructor or the student feels that exercising
under supervision will motivate student to
Moderate risk:
Student is safe to begin light- or moderate-
intensity exercise (should undergo further
medical assessment before partaking in vigorous-
intensity exercise) Supervision by a fitness
professional during exercise is often
recommended (depends on the reason for falling
into this category)
* Professional supervision = under the
supervision of a health/fitness Professional
possessing a combination
of academic training and certification equivalent
High risk:
Students should undergo further medical testing
before starting an exercise program. Clinical
supervision is recommended during exercise and
stress testing.
* Clinical supervision = under the direct supervision
of a health/fitness professional possessing a
combination of advanced college training and
certification equivalent to the ACSM Registered
Clinical Exercise Physiologist and Exercise Specialist
or above
Students should
The client has Student is safe to undergo further
The client has
no sign of begin light- or medical testing
stroke and heart moderate-intensity
pulmonary before starting an
disease. exercise
disease. exercise program.
PAR-Q (Pre-Activity Readiness
WhatQuestionnaire)
Is the Who Should Take
The PAR-Q?
PAR-Q is a self- the
The PAR-Q?
PAR-Q is recommended
assessment tool commonly for individuals who intend to
used by fitness coaches or start and maintain an
trainers to evaluate the exercise program, whether
safety of exercising based independently or with a
on a person's health trainer's assistance. It's also
history, current symptoms, recommended for those who
and risk factors. Its want to increase the intensity
questions are intended to of their current exercise
identify any potential health routine. While physical activity
risks associated with is generally safe, some people
exercise, particularly the should consult their doctors
risk of sudden cardiac before increasing their activity
events in those with level. The PAR-Q helps to
undiagnosed heart identify adults for whom
conditions. This tool can also physical activity may not be
assist trainers in creating an appropriate, or who require
effective exercise plan medical advice on the best
What Are the PAR-Q Questions?
The PAR-Q questionnaire consists of seven straightforward
questions that require a simple yes or no response, making it
a quick and convenient tool to use. These questions are as
follows:
1. Has a doctor ever advised
you to avoid physical activity or 5. Do you have any bone or
only engage in certain joint issues that could worsen
exercises due to a heart with physical activity?
condition?
6. Are you currently taking
2. Do you experience chest medication prescribed by a
pain during physical activity? doctor for heart disease or high
blood pressure?
3. Have you experienced chest 7. Do you know of any other
pain during non-physical reasons why you should avoid
activity within the past month? physical activity?
PAR-Q Results
The PAR-Q questionnaire is a useful tool to determine whether
an individual is ready to begin or increase their exercise
program's intensity. If an individual answers "yes" to any of the
questions, they will need to take the PAR-Q+, a follow-up
questionnaire with ten more in-depth questions. These
questions ask about specific health conditions, such as arthritis
or cancer. If an individual answers "yes" to any of these follow-
up questions, it is recommended that they consult a
physician and obtain medical clearance along with information
about any exercise limitations they may have. However, in most
cases, individuals can still participate in physical activity as long as
they adhere to some guidelines. If an individual answers "no" to
all the PAR-Q questions, they can generally exercise safely,
but it is still important to start slowly and increase gradually. If
an individual's health changes, and they answer "yes" to any of
Body Mass Index (BMI)
Body mass index (BMI) is a measure of body fat based on
an individual's height and weight. It is a simple
calculation that uses an individual's weight in kilograms
divided by the square of their height in meters. The result
is then interpreted using standard ranges to indicate
whether an individual is underweight, normal weight,
overweight, or obese. BMI is commonly used as a
screening tool to assess whether an individual’s weight may
be associated with health risks such as heart disease,
diabetes, and some cancers. However, it is important to
note that BMI is not a diagnostic tool and other factors such
as age, sex, and muscle mass can influence its
interpretation.
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CORE STABILITY
The term "core" is often misunderstood even by
professionals in the fitness industry. Contrary to
popular belief, it's not just the abdominal
muscles, also known as the "6-pack." Rather,
the core serves as the center of the body
and provides stability to the trunk while the
arms and legs engage in functional
movements. Consequently, the core
includes a broader range of muscles, such
as those that stabilize the hips and
shoulders, and the muscles that form the
Why Is the Core so Important?
The core plays a crucial role in our overall physical
health and performance because it serves two
primary purposes. Firstly, it helps to reduce excessive
load and strain on the spine, thereby preventing
injuries. Secondly, it enables the transfer of force
between the upper and lower body. By having a
strong and stable core, we can avoid injuries that
may result from excessive bending, twisting or
rotation, especially when performed with poor
mechanics. Unlike sudden injuries from lifting heavy
objects, spinal injuries often arise from a history of
poor mechanics with excessive load. Therefore, it is
essential to create 360 degrees of stiffness around
the spine to ensure that all muscles in the hips, torso,
What are some Effective Ways to Build
TraditionalCore
coreStability?
exercises like sit-ups,
crunches and side bends have fallen out
of favor due to research showing that
they can cause more harm than good.
Instead, fitness professionals are
advocating for more functional
exercises that enhance the stability of
the hips, torso and shoulders. Here are
some basic exercises that can be done to
train these key areas:
1. Forward plank: Maintain a straight line through
the body and prevent the hips from sagging towards
the floor.
2. Side plank: Maintain a straight line from your
head to your heels to prevent side bending.
3. Hip thrust: Lie on your back, bend your knees to
about 90 degrees and press your feet firmly into the
floor. Squeeze your glutes to lift your hips off the
floor and achieve a straight line from shoulders to
knees.
4. Weighted carries: These exercises are an
effective way to practice transferring force through
the body. Hold a weight in one or both hands and
walk for a certain distance or time while keeping the
Bracing
In fitness and exercise, "bracing" refers to the
act of contracting or stiffening the core
muscles, particularly the muscles of the
abdomen, lower back, and hips, in order to
create stability and support for the spine
during movements. Bracing is often used as
a technique to prevent injury and improve
performance during exercises that involve
lifting, pushing, or pulling heavy weights
or objects. The goal of bracing is to create a
stable foundation for the body so that force
can be transferred efficiently and safely,
Bracing is done to provide stability and support
to the spine during exercises or movements that
involve force or impact. By engaging the core
muscles to create 360 degrees of stiffness
around the spine, bracing helps to prevent
excessive movement or bending that can lead to
injury. It also helps to transfer force efficiently
through the body, allowing for better performance
in activities such as lifting weights, running, or
playing sports. In short, bracing is an effective
way to protect the spine and enhance overall
How to brace?
Before trying it during exercise, try it laying down on
your back. What you’ll want to do:
1. Lay on your back, legs extended
2. Take a deep breath and fill your stomach with air.
3. Slightly bring your ribs down to your pelvis
4. Squeeze your stomach as if you’re preparing to be
punched while also tensing your lower back.
a. You should feel the space between the floor and
your lower back decrease.
During exercise:
Before performing an exercise where bracing is
beneficial to safety and performance you should
follow the same steps as you would if you were
laying down. A few easy ques to remember:
1. Take a breath and fill your stomach with air.
2. Bring your ribs slightly to your pelvis.
3. Tense your stomach and lower back.
This kind of core activation should be used in many
exercises, even without weight, such as shoulder
taps, dead bugs, side planks, and bird dogs. You do
not necessarily have to take a deep breath, but the
concept of bracing the entire core, not just the
abdominal muscles will increase the benefits of
these exercises, while providing an opportunity to
practice engaging your core so that you can brace
efficiently when it comes to lifting weight.
What is your goals
and priorities in
this subject?
