PFW Lecture Week 6 Notes
PFW Lecture Week 6 Notes PFW 104
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This 3 page Class Notes was uploaded by Melinda Notetaker on Sunday February 21, 2016. The Class Notes belongs to PFW 104 at Ball State University taught by Kendra Leigh Zenisek in Winter 2016. Since its upload, it has received 40 views.
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Date Created: 02/21/16
February 15, 2016 Maximizing Cardiorespiratory Fitness (Chapter 4) - 8 questions on exam regarding this material 1. Identify benefits of cardiorespiratory fitness. Physical Benefits improves cardio respiratory efficiency (decreases risk of heart disease and stroke) • • helps immune function • improves body composition • reduces risk of type 2 diabetes reduces risk of certain cancers • • reduces risk of osteoarthritis and osteoporosis • better sleep Psychological Benefits increased self-discipline • • increased confidence • enhanced well-being • lower stress levels reduced depression • • improved memory and mental acuity • improved mood Social Benefits Meet new people • • build social skills • build new friendships • strengthen relationships increase social support for behavior changed • • sense of community • awareness issues 2.Define and apply the FITT prescription factors for developing physical fitness. Frequency 3-5 times per week (3: vigorous intensity exercise, 5: moderate intensity exercise) • • can be done everyday if done properly Intensity Several possible guides: THR-target heart rate (will be on exam) • • RPE-Rate of perceived exertion (RPE of 4-6 > Moderate, 7 > Hard) • Talk-Test- How much can you say while you are working out? February 15, 2016 Time • 20-60 minutes depending on intensity Type • Aerobic (with oxygen) • running, bicycling, swimming • Anaerobic (without oxygen) sprinting, weight training • 3.Calculate training heart rate by using the Karvonen equation. ( 220 — age — RHR) x intensity + RHR = THR (memorize this equation for exam) Maximum heart rate 60% 80% 4.Explain how to use the Rate of Perceived Exertion Scale to measure workout intensity. To receive cardiorespiratory benefit from the exercise and improve fitness, you should feel the effort is “Moderate” to “Hard,” or 4–6 on the RPE chart, Rate of Perceived Exertion Scale. This exertion intensity approximates an intensity of 60 to 80 percent of the heart rate reserve method 5.Discuss the specific goals for the FITT and the Department of Health and Human Services (DHHS) of exercise guidelines. FITT • 20 to 60 minutes (minimum of 20–30 minutes) • Moderate to vigorous intensity: 60–80% HRR (Example: walking 4.0–4.5 mph, jogging 5 mph, biking 10 mph) • 3 to 5 days per week DHHS Guidelines forAmericans (for health) Per Week • All adults should avoid inactivity • At least 2½ hrs (150 minutes) of moderate-intensity aerobic activity: 40–60% HRR (Example: brisk walking @ 3.5 mph) Or • 1¼ hrs (75 minutes) of vigorous-intensity aerobic activity (Example: jogging, swimming laps) • Activity should be done in at least 10-minute bouts and can be spread throughout the week For More Health Benefits • 5 hours (300 minutes) of moderate-intensity aerobic activity Or February 15, 2016 • 2½ hours (150 minutes) of vigorous-intensity aerobic activity And • Muscle-strengthening activities (moderate or high-intensity, all muscle groups) 2 or more days per week 6.Describe the 10,000 steps per day wellness goal and how it can be obtained. • equivalent to about 5 miles. • Steps are not just exercise, but everything we do throughout the day. • Biking counts, swimming, walking, running- not taking a shuttle or car. Cardio Vascular System Heart is at the center>blood vessels>arteries>veins transports oxygen, nutrients, and waste among vital organs and tissues Respiratory system supplies oxygen and removes carbon dioxide lungs, are passages, breathing muscles Progressive overload no more than 10% increase per week Specificity some carry over effect for cardio gains, but training should be activity specific. Reversibility Don’t use it, you lose it Individual Differences People adapt different to training stimuli Cross Training different activities, different energy systems
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