Exercise Science 240- Foundations of Fitness and Wellness

Cardiorespirtory

The ability of the heart and lungs to transport/utilize O2 rich blood to the working tissues

Example of Cardiorespirtory

Walking, Running

Flexibility

The ability of a joint or series of joints to go through a non-restricted pain-free range of motion

Example of Flexibility

Sit and Reach

Muscular strength

The ability of a muscle/group of muscles to produce a one-time all out max effort

Example of Muscular Strength

One Rep Max Squat or Bench Press

Muscular Endurance

the ability of a muscle/group of muscle to repetedly contract over an extended period of time

Example of Muscular Endurance

Timed Trunk Curl

Body Compostion

Ratio of fat weight to fat free weight on the body

How to Test Body Composition? (3)

1. Bod Pod

2.Skin Fold Test

3. Underwater weighing tank

What is fat free weight composed of? (5)

Muscle, Bones, Organs, Tissue, Water

How do you calculate the goal weight with Body Composition given FFW and goal %?

FFW/ (1-goal fat %)= Goal Weight

Skill Related Componenets of Fitness (6)

1. Speed

2. Power

3.Balance

4. Agility

5. Coordination

6. Reaction Time

Some People Bake Amazing Chocolate Rolls

What is Wellness?

an expanded idea of health that means much more than being absent of disease

8 Interactive Dimensions of Wellness (with examples)

1. physical wellness-Eating habits, exercise

2. emotional/mental wellness-mental healt/coping skills

3. intellectual wellness-learning and growth

4. spiritual wellness-purpose and growth

5. social wellness-connection, support system

6. occupational wellness-Job, School

7. environmental wellness-lifestyle, happiness

8. financial wellness-current/future financial situation

Mortality

Death

Morbidity

Disease

Infectious Disease

Transmitable between people

Hypokinetic Disease

Disease associated with Inactive lifestyle

Chronic Disease

long term disease

Disease Factors

1. Biological-Genetics, Hormones, Metabolism, Malnutrition or trauma

2. Psychological-Personality, Self-Esteem

3. Social-Life transitions, connection, Family dynamics

4. Fitness culture-Training methods, eating rules with training, weight and performance

Illness-Wellness Continum

a scale of wellness from premature death, cronic illnesses to High level wellness (people usually fall in the middle)

What are the attributes of premature death on the Illness- Wellness continuum?

signs, symptoms, disability

What are the attributes of high level wellness on the illness wellness continuum?

awareness, education, growth

Lifestyle Medicine

an evidence based approach to preventing treating and reversing diseases by replacing unhealthy behaviors with positive ones

6 Areas of healthy behaviors

1. physical activity

2. managing stress

3. positive relationship

4. sleep

5. avoiding substances (alcohol, drugs)

6. Healthful Eating

Physically Active

Using/utilizing skeletal muscles to move. Basic movement (Cleaning, walking, standing)

physical and mental benefits to Physical Activity

- cortisol levels drop

- less stress

- decrease in heart rate

- decrease in body weight

Recommended amount of time in physical activity per day by health general/CDC

30 minutes per day =150 calories burnt

What are the dangers of only 30 minutes of activity a day?

can help heart health, but cannot control weight gain. should be at least 1 hour

how many calories is 1lb of fat?

3,500 cal

Physical Fitness

a set of physical attributes that allows the body to respond/ adapt to the demands of said physical attribute

3 poor food habits

1. sugar

2. fat

3. portion control

Exercise

a planned structured amd repetitive movement that includes intensity and duration

signs of exercise

elevated heart rate, sweat, red face

Benefits of exercise

- improve psychological well-being

-increase longevity of life

-maintains working capacity during aging (healthy heart rate levels during exercise)

-increases bone mass

-decreasing risk of diabetes (type 2)

-reduces risk of heart disease/CVD

-more efficient metabolism

-improved immune function

What are the two methods to testing Max Predicted Heart Rate (MPHR)

Karvonan, Age Predicted Method

What percentage range is Low, Moderate, and High Intensity % of MPHR?

Low: 55%-65%

Moderate: 70%-80%

High:85%-90%

How long should you be in Low Moderate and High intensity workouts

Low: 45-60min

Moderate: 30-45min

High: 20-30min

Determine the heart rate for a 21 year old athlete with a resting heart rate of 66bpm with a low and high zone of 70% and 80%

Low(70%) =159.1bpm

High(80%)=172.4bpm

Determine the Heart rate of a 21 Year old who rarely works out with a high and low zone of 70%-80%

Low(70%) =139.3bpm

High(80%)=159.2bpm

how can you check Heart Rate

radial artery or carotid artery

What is Adaptation?

the body adjusting to meet the demands place on it; the greater the demand the greater the adjustment made (good or bad)

Neuromuscular system adaptations

reflexes

Muscle Adaptations

Increase FFW

Bone Adaptations

Porous (soft) bone

Cardiovascular adaptations

Heart Strength

4 Principles of Physical Training + Adaptation

1. Principles of specificity

2. Principles of overload

3. Principles of reversibility

4. Principle of recuperation

What is the Principle of Specificity?

specific adaptation and specific training, practice makes perfect

What is the principle of overload?

greater than normal stress/ load is required for improvement to take place, progression- optimal levels of overload needed, too much/ too little

What is the principle of reversibility?

use it or lose it, muscle atrophy- decrease in muscle mass

Principle of Recuperation

recovery periods

Basic Exercise Perscription (Ex Rx)

should be tailored to meet the needs of the individual by specific goals or testing results

Individual Differences

genetics, body shape/size, gender

Components of Exercise Perspription

Fitness goals

warm up

Mode of Exercise

Cool down

Key components to fitness goals

realistic, short term goals first, attainable in the first 6 months, maintainable

Warm Up

5-10 minutes

brisk walk or slow jog

Purpose: elevate core muscle temp blood flow and decrease injuries as well as Delayed Onset Muscle Soreness (DOMS)

Cool Down

5-15 minutes

low-level activity that prepares your body to return to a resting state

20bpm difference from resting

avoid blood clotting to heart

Mode of Exercise (FITT)

Frequency of exercise

- # of times per week

Intensity of exercise

- amount of physiological stress

-aerobic 55-90% MPHR

-anerobic Reps, sets ,weight ,rests

Types of Exercise

-aerobic or anerobic

Time/ Duration of Exercise

- length (20-60min)

- High intensity shorter duration

-low intensity longer duration

Basic Nutrition

the study of food and the way the body uses it to produce energy and build repair tissues

Nutrients

substances in food that are neccessary for good health released in the body through digestion

Functions of nutrition

Carbs, Fats- provide the body with energy

protein- build, repair, and maintain body tissues

micro nutrients- regulate the body processes

Macro Vs Micro Nutrients

Macro

- carbs

- fat

- protein

Micro

- vitamins

- minerals

- water

Macronutrients Percentages

carbs- 45-65%

Fats- 20-35%

Protein- 10-15/30%

Glycemic Index

a scale that measures the extent to which a food affects blood glucose levels- standardized by white bread that is equal to 100 on a sale

Glucose Affects on HDLs and LDLs and Cholesterol

High glycemic index foods cause blood sugar and insulin spikes that raise triglycerides, lower HDL, and make LDL more harmful, increasing plaque buildup risk. Low glycemic index foods keep blood sugar steady, supporting higher HDL and healthier cholesterol balance.

How to calculate VO2 Max

(35.97 x Miles Run) - 11.29

What is VO2 Max and how did we test it?

maximal oxygen consumption, 12 min run

Carbohydrates

-key energy source for muscle contraction, fuel for Central Nervous System

- primary fuel for exercise

- transfer fat into energy

- aerobic and anerobic energy pathways

- converted into glucose

- stored as glycogen

- quickly deplete, not long term energy

recommended intake of carbs

45-65% of caloric intake

how many calories are there in one gram of carbs?

4 calories