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