HES Final-study guide
HES Final-study guide HES 101
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This 4 page Study Guide was uploaded by merlec16 on Monday October 10, 2016. The Study Guide belongs to HES 101 at Wake Forest University taught by Sharon K. Woodard in Fall 2016. Since its upload, it has received 7 views.
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Date Created: 10/10/16
HES Final Exam Study Guide 10/13/16 Smart Goals Smart Goal setting Specific/Measurable/Attainable/Realistic/Timely 5 Health-related Components of Fitness o Cardio Respiratory Fitness o Muscular strength o Muscular endurance o Flexibility o Body composition Assessing Cardiorespiratory Fitness o Gas analysis during maximal exercise provides a VO2 MAX level which determines one’s level of cardiorespiratory fitness o VO2 MAX estimate 1.5 mile run Assessing Muscular Strength o 1RM testing Assessing Muscular Endurance o Push-ups to fatigue (females on knees) o 1 minute curl-ups Assessing flexibility o Sit and reach o Reach test Measuring Body composition o Recommendations for Body Fat percentage Females 20-25% Males 13-17% o Body Comp Assessments DXA = Gold Standard Cardiorespiratory Fitness A measure of the ability of the circulatory, respiratory. And musical systems to meet oxygen demands during aerobic exercise Health Benefits of Aerobic Exercise Improved bone/joint health Decrease depression Improved sleep quality Decreased cancer risk Decreased CVD risk factors Blood pressure FITT Principle for Cardio Frequency (3-5 days per week) Intensity (60-85% of HRR for aerobic fitness/ 40-60% of HRR for weight loss) Time (30-60 minute sessions/longer duration recommended for weight loss) Type (aerobic activities, running/ cycling/ swimming) Principles of Aerobic Training Progressive Overload- you will need a greater stimulus eventually Specificity- if you want to improve one activity, you should train for that activity Muscular Fitness Types of muscular fitness Strength- maximum amount of force a muscle can generate (1 rep max) Endurance- muscles ability to make repeated contractions against a submaximal force (test to fatigue/ reps per minute) Power- rate of force generation= force x distance/time FITT Principle for Muscular Strength (memorize) Frequency- 2-3 days per week Intensity- 60-70% of 1RM (beginners) or >80% 1RM (experienced) Time- reps: 8-12/ sets: 2-4 Type- anaerobic, weight machines, body weight, free weights Muscular Endurance F – 2-3 days I - < 50% of 1RM T – reps: 15-20/ sets: 2-4 T – anaerobic, weight machines, body weight, free weights, bands Muscular Power F – 2-3 days I - 30-60% of 1RM T- reps: 8-12/ sets: 2-4 T – anaerobic, weight machines, body weight, free weights, bands Differences between strength endurance power Strength- high resistance, low reps Endurance- low resistance, high reps Power- fast/explosive, resistance varies Types of muscle contractions 1. Concentric- shortens 2. Eccentric- elongates 3. Isometric- no change Principles of Resistance Training Specificity Progressive overload- don’t do the same weight all the time Recovery- causes small “tears” in muscles o Rest periods are necessary for this to occur Reversibility- if you stop training you will lose muscle mass Balance- necessary to exercise all muscle groups Tips and safety cues Always have a spotter Use correct posture Exhale on exertion Move through the full range of motion Avoid using momentum to move the weight Flexibility Types of Flexibility Dynamic o ROM achieved by quickly moving the limb to its limit Static o ROM achieved through a slow, controlled stretch o No movement FITT Principle: Flexibility Frequency o At least 2-3 days per week o Every day for greater benefit Intensity o Stretch to the point of tension or mild discomfort o Never stretch to point of paint Time o At least 204 sustained stretches for each muscle groups o Static: hold10-30 seconds o PNF: 6 second contraction, 10-30 second stretch Type o Static or PNF, perform during cool down Training Principles Progressive overload o Same stretching program will make you plateau o Need to push progressively, improve Specificity o Joint-specific o Stretch muscles around joint you want to improve Reversibility o Huge with flexibility o Use it or lose it o Will see rapid declines Balance o If you stretch one muscle you want to stretch the other Safety Tips and Considerations Do not hyper-flex or hyperextend the knee, neck or lower back Do not bounce Avoid holding your breath Consciously relax the target muscle as it is being stretched Avoid stretching to the point of pain Body Composition Body Comp Assessments (BMI) o Waist circumference o Females < 35 inches o Males < 40 inches o Skin Folds o Bioelectric Impedance Analysis (BIA) Measuring Body composition o Recommendations for Body Fat percentage Females 20-25% Males 13-17% o Body Comp Assessments DXA = Gold Standard
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