Wellness Exam #3

Physical activity

body movement carried out by skeletal muscles that requires energy

Examples: taking the stairs, walking while golfing, mowing lawn

Exercise

planned and structured activities to improve physical fitness. All exercise is physical activity, but not all physical activity is exercise

Healthy adults should aim for at least 150 minutes of moderate intensity aerobic exercise or 75 minutes of vigorous intensity exercise per week

Health related fitness components

These have direct impact on our health: cardiorespiratory endurance, muscular fitness (strength, endurance, power) flexibility, body composition

cardiorespiratory endurance

ability of the body to perform prolonged, large muscle, dynamic exercise at moderate to high intensity. Often considered to the most important component of health related fitness

muscular strength

the maximum amount of force a muscle can produce. Usually measured with a 1 rep max

muscular endurance

the ability to generate sub maximal force repeatedly (sit-ups, push-ups, planks)

muscular power 

the ability to generate force rapidly (vertical jump, standing long jump, medicine ball throws)

Flexibility

the ability to move joints through their full ranges of motion (sit and reach test)

Body composition

proportion of fat and fat free mass in the body

FITT

F- frequency

I- intensity

T- time (duration)

T- type (mode of activity)

Principle of specificity 

to develop a particular fitness component (endurance, strength) one must perform exercises specifically for that component.

to improve strength= work on strength

to improve endurance= work on endurance 

Principle of progressive overload

placing increasing amounts of stress on the body causes adaptations that improve fitness. As the frequency, intensity, and duration of exercise increases, fitness improves

Cardiorespiratory endurance

the boys ability to deliver and utilize oxygen for the production of energy in endurance activities

Cardiac output

the amount of blood pumped by the heart each minute.

heart rate x stroke volume

Heart rate

measured in beats per minute (bpm)- how fast the heart is beating. Resting heart rate (HR) is typically 60-70 bpm for males and 70-80bpm for females

stroke volume

the amount of blood the heart pumps with beat/ contraction

The higher your cardiovascular fitness, the greater your stroke volume. This results in a lower resting HR and lower HR at a given exercise intensity

ATP-PC (Phosphagen) System

it supplies energy to muscle cells through the breakdown of ATP and PC stored directly in the muscle cells. <10 seconds of high intensity activity. Very fast acting, but is depleted quickly. It predominates in short, explosive activities

example- pole vaulting, a football play, throwing baseball pitch

Anaerobic because they can’t utilize oxygen because the intensity of the activity is too high.

Anaerobic Glycolysis

provides energy to muscle cells through the breakdown of muscle stores of glucose and glycogen. 30 seconds-2min of high intensity activity, fairly fast acting, but metabolic acidosis(lactic acid) is a by product of this system causing fatigue and nausea

Examples- basketball, wrestling, 400m

Anaerobic because they can’t utilize oxygen because the intensity of the activity is too high

Oxidative (aerobic) energy system

supplies energy to cells through breakdown of glucose, glycogen, and fats. Aerobic because oxygen is utilized in the process. 2min+ of continuous activity at low to moderate intensity, not fast acting, but tremendous capacity for endurance

examples- biking and running

Major benefits of cardiorespiratory endurance

improving longevity, fighting heart disease, reducing obesity, improved sleep, improved mental health, reducing cancer risk

Improved cardiorespiratory endurance

Endurance exercises enhance heart health: increases the hearts blood and oxygen supply, improves heart muscle function, strengthens contraction (stronger pump=increased stroke volume) results in lower resting HR and a lower HR at a given workload

Improving cellular metabolism 

Endurance exercises improves metabolism

-increases the number of capillaries in muscles

-allows muscles to utilize energy more efficiently 

-increases metabolism in the muscle cells 

Measuring cardiorespiratory endurance

Maximal oxygen consumption (VO2 max)

the highest rate of oxygen consumption an individual is capable of during maximum physical effort. Reflects the body’s ability to transport and use oxygen. Measured in millimeters of oxygen used per kilogram of body weight per min

Estimating VO2 max

The 1 mile walk test (Lockport)- estimates the level of maximal oxygen consumption based on time it takes to complete one mile of brisk walking and the heart rate at the end of the walk

Various step tests- measures the HR response to stepping up and down for a period of time(5 min)

The 1.5 mile run-walk test- the faster you run, the better your V02 max

The beep/pacer test- faster and faster intervals, must keep up with beeps

Checking your pulse

wrist is preferable to neck, count for 15 seconds and multiply by 4 to get beats per minute 

Applying the FITT equation to improve cardiorespiratory endurance (F)

Frequency of training- 3 to 5 days per week is recommended to improve (1-2 to maintain)

Applying the FITT equation to improve cardiorespiratory endurance (I)

Intensity off training:

target heart rate zone that should be reached and maintained (55-80%) To calculate: (220bpm-age) - resting HR x % + resting HR

Talk test:

moderate intensity=speech with some difficulty

high intensity= speech limited to short phrases

Scale of 1-10. Train in range 55-80% (5,6,7,8)

Ratings of perceived exertion (RPE)

monitoring exercise intensity based on assigning a number to the subjective perception of intensity 

Designing your own exercise program

Choosing activities for a balanced program, combine an active lifestyle with a systematic exercise program. Don’t just do all weights or all cardio. train your weaknesses 

A balanced program: develop cardiorespiratory endurance through continuous large muscle group movements. Develop muscular fitness through resistance training. Develop flexibility by stretching the major muscle groups regularly. Develop body composition through a good diet and regular exercise.

If you don’t like to run, try swimming or walking 

T- Time (duration)

Training 20-60 min a day

higher intensity= shorter timer

lower intensity= longer time

T- Type of activity

using large muscle groups for an extended period of time

examples: walking, biking, running

Walking is a great exercise to improve cardiorespiratory endurance because it is low impact and requires no equipment

Benefits of 10,000 steps a day

reduces risk of dementia and cancer. Premature death is reduced by 8-11% but walking speed is important

3-12-20 treadmill workout 

3mph at 12% elevation for 20 min. Incline walking burns more calories and uses more muscles 

High intensity interval training (HITT)

short intense bouts separated by recovery periods (rest 1-4 times) very effective for fat loss and time efficient.

Less long term wear and tear compared to continuous exercise, but increases risk of injury

examples: running, biking, swimming, rowing

Building cardiorespiratory fitness

increase intensity, frequency, and duration of exercise carefully to avoid injury and overtraining.

Cross training: alternating 2 or more endurance activities to help reduce the risk of injury (run, bike,swim)

Warm up and cool down

should include low intensity whole body movement, stay away from static stretching as warm up, returns the body to a non-exercising state

Exercise safety and prevention

Dehydration: excessive loss of body fluid

Heat cramps: sudden muscle spasms and pain associated with intense exercise in hot weather

Heat exhaustion: illness resulting from exertion in hot weather'

Heat stroke: a severe and often fatal heat illness characterized by significantly elevated core body temp

Fluid Intake

Before activity: 16 oz (2 hours before)

During activity: 6-8oz (every 15-20 min)

After activity: 16oz (every pound lost)

Look at your urine to assess hydration level

Exercise safety and prevention (Cold weather)

Hypothermia: low body temp due to exposure to cold conditions

Frostbite: freezing of body tissues characterized by pallor, numbness and loss of cold sensation

Wind chill: measure of how cold it feels based on the rate of heat loss from exposed skin caused by cold and wind 

Exercise Injuries

Consult a physician for the following:

head and eye injuries, possible ligament injuries, broken bones, internal disorders such as chest pain, fainting, heat intolerance

Treatment of exercise injuries

R- rest

I- ice

C- compression

E- elevation

For muscles and joints

Preventing exercise injuries

train regularly and stay in condition. Gradually increase the intensity, duration, or frequency of workouts. Avoid or minimize high impact activities. Get proper rest between exercise sessions. Drink plenty of fluids. Warm up properly. Use proper body mechanics and equipment

Common cause of exercise Injuries 

Too much too soon (improper progression)

high impact activities 

improper training surface 

anatomical predisposition 

Foot Types

Normal foot- balance of cushion and control shoe

Rigid foot- requires a well cushioned shoe since foot does not absorb shock well

Flat foot- requires very stable shoe to keep foot from rolling inward

Running shoes are made for running straight, not lateral

Cross-training or court shoes are better for COD sports