HHS 231- Chapter 4
How Active Should I be?
150 mins of moderate intensity cardio/week OR 75 mins of vigorous intensity cardio/week AND Strength/Resistance Training 2x/week Flexibility 2x/week
Target Heart Rate in PA
220-(Age) x Activity level Ex. 220-19 x .5 = min 220-19 x .7 = max
FITT Principle: Cardio
3-5 days a week 150 mins MPA OR 75 VPA 20-60 mins/seesion
Moderate PA
50-70% of MHR Breathing hard but can still talk
MHR: Fitness
64-95%
Vigorous PA
70% + of MHR Breathing hard and cannot have a conversation
Fun
Activities you participate in are enjoyable to you
Process or Outcome Goals
Activity should have a focus to it Consistently vs. End results
Specificity
Adapting to TYPE of training Dependent on the precise activity components you are training for Can be reduced through diversifying your training
Reversibility
Adapting to a REDUCTION in training Opposite of overload Body starts to lose improvements "Use it or Lose it"
Progressive Overload
Adapting to the dose of exercise We must continue to challenge ourselves Subject body to more activity than we are used to
Skill-related Components of Fitness
Agility Balance Coordination Speed Power Reaction Time
Rest and Recovery
Bodies need recuperation as it is crucial to seeing improvements Allows muscles to repair from damage Strengthens and builds muscles Prevents injury 1 day per week
Ballistic Stretching
Bouncing movements that go outside your natural range of motion Faster movements Activates the stretch reflex
Connected
Can be through physical, virtual, or self-identity avenues
Health-related Components of Fitness
Cardiorespiratory Endurance Flexibility Muscle Endurance Muscle Strength Body Composition
Cool Down
Decrease body temperature
Level of Intensity
Does not mean pushing yourself to the max Means you know how hard you are working during your time of activity
Proprioceptive Neuromuscular Facilitation
Done with partner or stretching strap Series of contracting and relaxing muscles Tricks nervous system into allowing the muscle to go further than normal Done after workout
Physical Fitness
Exercise + Adapting to demands When our body adapts to the demands and stress of physical effort
FITT Principle: Flexibility
F: 2-3 days, 5-7 days ideal I: Mild discomfort/gentle tension T: 10-20 seconds, 2-4 repetitions T: Major Muscle Joints
Progression
Focuses on slow and gradual change over time to not cause injury or burnout Increase workout by 10% every 2-3 session
FITT Principle
Frequency Intensity Time Type
5 Components for Healthful Activity
Fun Consistent Connected Process or Outcome Goals Level of Intensity
HITT
High Intensity Interval Training Safe and effective 2-3x/week 30 mins (includes warm-up and cool down) 30 sec HIIT, 45 sec-1 min rest 8-10 cycles 48-72 hrs recovery time
Health Benefits: Flexibility
Improved posture Joint mobility Range of motion Blood flow to the muscles Reduced back pain, risk of injury, and muscle tension Increase relaxation
Individuality
Improvements are not equal Every person is different We are not all going to progress at the same rate Depends on genetics, body comp, intensity, training, skill level, and physiological reaction to training
Cardiorespiratory Endurance
Incorporates the cardiovascular and respiratory systems to allow for your large muscle groups to work and give sustained effort over a prolonged period of time
Static Stretching
Increase overall flexibility, blood flow, and assist with muscle recovery Hold an extended position for 15-30 secs Repeat up to 60 secs Do after activity
Warm up
Intended to raise body temperature
Consistent
Most difficult component Requires constant effort How often you can be active Sticking to a plan
Physical Activity
Movement + Muscles + Energy Various intensities Incorporates lifestyle activities, exercise and fitness Ex. gardening, walking, hiking
Perceived Exertion Scales
Personal assessment of how your body is feeling during exercise RPE: 6-20 scale corresponds with your actual heart rate OMNI: 1-10 scale determine intensity of activity
Exercise
Plan + Structure = Fitness Repetitive movement activities that are planned and work toward improving or maintaining physical fitness
Myofascial Release
Practical affordable option to get out knots and kinks in our muscles Uses a foam roller or tennis ball
Target Heart Rate Zone
Range of intensity while you are active to obtain health benefits
Health Benefits: Cardio
Reduce risk of disease Control/Maintain body weight Increase mood, self-esteem and immune function
Principles of Training
Reflects how we can build, maintain, or improve our activity levels 1.Progressive Overload 2.Specificity 3.Reversibility 4.Individuality 5.Rest and Recovery
Stretch Reflex
Safety mechanism that contracts the muscle to avoid overstretching or tearing
Sedentary Behaviors
Students sit 7-10 hours per day Increase body fat levels Unstable blood sugar levels Decrease intellectual fluidity
Workout Structure
Warm up/Dynamic stretching Weights Cardio Cool-down Static stretching
Flexibility
When our joints are able to move through their full range of motion
Dynamic Stretching
Works full range of motion to increase mobility, muscles fiber recruitment and prevent injury Increase blood flood to target muscles Does not promote long-term flexibility Do before activity Ex. front and back leg swings, walking lunge, arm swings