First Six Weeks Notes
First Six Weeks Notes HNES 100
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This 7 page Bundle was uploaded by Evan Gjesvold on Sunday October 4, 2015. The Bundle belongs to HNES 100 at North Dakota State University taught by Sarah Hilgers-Greterman in Summer 2015. Since its upload, it has received 110 views. For similar materials see Concepts /Fitness and Wellness in Foreign Language at North Dakota State University.
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Date Created: 10/04/15
Evolving Definitions of Health gtHealth a condition with multiple dimensions that falls on a continuum from negative to positive gtnegative illness and premature death gtpositive capacity to enjoy life and withstand challenges gtWelness more personalized concept than health gtkey characteristics of wellness gtclearly defined dimensions gtactive process gtindividual responsibility and choice are critical components gtreflects one s own perception of health and wellbeing gt 1Physical gt Diet and PA gt self care gt sleep gt harmful behaviors substance use sexual protection etc gt 2Emotional gt Emotional awareness gtself efficacy gtcoping gtstress gt 3Spiritual gtpurpose and meaning gtperspective optimism vs pessimism gtgiving and receiving gt 4 Social gtrelationships gtroles gtidentity gtcommunity involvement gt 5 Intellectual gt problem solving gtlearning gtgoal setting gtresilience gt 6 environmental gtharmful products gt consumer health gt preservation gt there are other dimensions of Wellness as well gt EX financial wellness occupational wellness Health in America gtUS lags behind in gtbirth outcomes premature death gtinjuries and homicides gtteen pregnancy and stds gtdisabiity gtdiabetes gtung and heart diseases Behaviors that affect wellness 1 Heredity past experiences knowledge skills and abilities beliefs attitudes etc a Example Environmental activity and sitting time N negative P positive i N Mostjobs require people to sit for most of the time ii N Entertainment industry is built around sitting activities iii N Driving requires people to sit iv P Playgrounds v P Wellness centergym vi P Walkingbiking to class Barriers to change 1 lack of core values procrastination preconditioned cultural beliefs gratification risk complacency complexity indifference rationalization 9 illusions of invincibility Enabling factors for change 1 knowledge 2 skills 3 social context Motivation drive that dictates human behavior 1 Problems with competence 2 Problems with confidence 3 Problems with motivation a Locuses of Control Internal or external 4 When setting goals a be Specific b be Measurable c be Attainable d be Realistic e be Time bound 5 Self Efficacy belief in one s ability to perform a given task a observations visual imagery b Past performances c physiological cues F thDN NQWPFDN Transtheoretical model of change 1 Precontemplation No intention of changing Contemplation Want to make a change Preparation preparing for the change Action Acting on the change Maintenance maintaining the change for 6 months 9P9quot Cardiorespiratory endurance 1 2 3 9 aerobic endurance cardiorespiratory endurance a Adenosine triphosphate provides energy directly to muscles b Glucose is the basic form of energy circulated to whole body Three kinds of energy production and systems a ATP I CP Adenosine triphosphate short bursts 10 seconds or less b Glycolytic 1O 120 seconds 200m800m c Aerobic long duration 120 seconds 02 required mitochondria are power plants for energy production Factors affecting CRF CardioRespiratory fitness a Genetics account for about 50 of success b Gender Men usually have greater chance of improvement of CRF to to larger hearts and lungs c Age Usually CRF declines with age d Food carbohydrate trumps fat and protein as sources of energy with fat trumping protein e Training status use it or lose it people who have been training usually have better CRF Benefits of aerobic training improved performance a improved cellular metabolism improved cognitive functioning improved cardiorespiratory functioning reduced risk of disease healthier body composition f better stress management and improved emotional wellness Assessing your CRF a Readinessself control attitude health and commitment b Can be assessed using a VO2 max determined through HR stroke volume and O2 removal c Can also be assessed through a sub VO2 max d Resassesment beginners should reassess after46 weeks After following a program reassessment should occur every 10 weeks 150 minutes a week of moderate vigorous or 75 minutes of vigorous activity Use talk test to determine intensity a breathing every couple of words indicates a vigorous activity b full sentences or nearly full sentences indicate moderate activity Use METS tells user how much energy they are using when compared to resting 3 6 6 Use RPE scale to determine intensity as well scale of 6 20 90 10 Cardiorespiratory training zone a Estimate MHR 220 age Chapter 5 Muscle fitness 1 Strength training a program designed to improve muscular strength and or endurance a Requires progressive resistance exercises that overload the muscular system and cause physiological development b Categories i muscle strength maximal force against resistance assessed by 1RM ii muscle endurance exert submaximal less than max force repeatedly over time running high rep exercises also assessed by 1RM iii muscle power exerting optimal force quickly and repeatedly think of power lifters iv muscle tone definition or how ripped someone is Also related to how lean one s body composition is c Benefits of muscular fitness i Improved performance and daily activities ii Injury prevention joint stability reduces chronic back pain alleviates arthritic pain iii Improved body composition posture and selfimage 1 Increased metabolic activity burn more calories at rest iv Reduces disease risk 1 prevents obesity 2 increase bone density and reduces sarcopenia loss of muscle mass with age 3 decrease triglyceride levels 4 reduces blood pressure 5 control blood sugar d Workout routines i warmup ii conditioning iii cooldown iv stretch e Workout 23 days a week i When gt 23 daysweek do focused training 1 EXAMPLE Iowerbody on monday core on tuesday upper body on wednesday cardiorespiratory on thursday etc f Types of training i muscle strength ii muscle endurance running high rep exercises iii muscle power olympic lifts quick exertion iv core strengthening abdominals obliques erector v functional training combining exercises as they might be used in everyday life g Mode of training i isometric keeping joint angle the same throughout exercise ii isokinetic keeping the speed of the exercise consistent iii isotonicdynamic 1 muscle contraction with a change in muscle length a concentric emphasizing the exertion phase b eccentric emphasizing the return phase
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