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