HHS 231 Week 4 - OSU
How much should an average adult work out a week?
150 minutes of moderate PA a week
FIIT for Cardio
3-5 days/week PA: 50%-70% of MHR Fitness: 64-95% of MHR 4-8 METS 20-60 min sessions 150 min/week Large muscle groups that get your heart and lungs working
Moderate Physical Activity
3-6 METS, 50%-70% max heart rate, Breathing hard but can still hold a conversation
Borg's Ratings of Perceived Exertion (RPE)
6-20 scale should correspond with your actual heart rate
Ability Level
A characteristic of the learner. Some athletes are more able than others (prior experience and/or heredity) to execute skills.
static stretching
AFTER OR BEFORE work out. flexibility training.
Proprioceptive Neuromuscular Facilitation (PNF)
AFTER workout. series of contracting and relaxing the muscles.
dynamic stretching
BEFORE workout. powers you down, but is a warm up to avoid injury.
Which component of healthful activity is usually the most difficult?
Consistency
What should my workout look like?
Dynamic Stretching Weights Cardio Cool Down Static Stretching
Types of Stretching
Dynamic, Static, Ballistic, Proprioceptive Neuromuscular Facilitation
Fun
Find something that you enjoy and remember that you can change up your activities whenever you want.
Health-Related Activities
Flexibility, Body composition, Cardiorespiratory endurance, muscle strength, Muscle Endurance
FIIT principle
Frequency (how often), Intensity (how difficult), Time (how long), Type (mode of activity)
What does interval training do?
Improve performance in a shorter period of time.
Target Heart Rate Zone
MHR: 220 - age multiplied by intensity percentage for activity
ballistic stretching
Not recommended for the general public or regularly active individuals to participate in.
Process/Outcome Goal
This is the motivation to PA. Process goals are about consistent behaviors, while outcome goals emphasize the end result. (completing a 5K race, consistently going to the gym, or being connected to others)
Physical Activity
any body movement carried out by the skeletal muscles that requires energy
Rest and Recovery
at least one per week. rest helps the body recover and gain from all the exercise.
Individuality
everyone is different, Some people respond better to the intensity of exercise, while others respond better to the volume of activity.
Connected
feel connected to something bigger than yourself (exercise buddy, dog, exercise apps, etc)
5 components for healthful activity
fun, consistent, connected, process or outcome goals, level of intensity
Low Physical Activity (lifestyle activities)
less than 3 METS, Active movement with easy conversation
Myofascial Release
manual stretching of the layers of the body's fascia, rollers, tennis balls, etc. in replace of hot tub, massages.
Talk Test
measures the level of intensity of the PA
Vigorous Physical Activity
more than 6 METS, 70%+ max heart rate, Breathing hard, conversation becomes labored, intermittent, or stops as you need to focus on breathing.
Consistent
most difficult component. figuring out how often you can be active and sticking to that plan.
Physical Fitness
our body adapts to the demands and stress of physical effort
Specificity
our body will adapt to the type of activity you participate in can be reduced through diversifying
Flexibility
our joints are able to move through their full range of motion (ROM)
Principles of Training
overload, progression, safety specificity, reversibility, individuality, ability level, and rest and recovery
Exercise
repetitive movement activities that are planned and structured and work toward improving or maintaining physical fitness levels.
OMNI
scale uses a 1 to 10 scale to determine intensity of activity and at times also uses pictures to help assess where you are at
Sedentary behaviors
sitting and low intensity behaviors
Progression
slow and gradual change over time to not cause injury or burnout, 10% rule
6 Skill-related components of fitness
speed, power, agility, balance, coordination, reaction time
Safety
taking it slow and listening to our bodies is something that is helpful
cardiorespiratory endurance
the ability of your heart, lungs, and blood vessels to send fuel and oxygen to your tissues during long periods of moderate to vigorous activity
Reversibility
use it or lose it, opposite of overloading your body
metabolic equivalents (METS)
used to estimate the amount of energy/oxygen that is used during activity
Which of the following are common sedentary behaviors that college students participate in?
video games/netflix, studying, reading, classes, computer work
Progressive Overload
we must subject our bodies to more activity than they are used to
Level of Intensity
you know how hard you are working during your time of activity. sedentary, low, moderate, vigorous.
How do you measure intensity?
Target Heart Rate Zone, RPE, OMNI