Kine 1000 Week Two Notes
Kine 1000 Week Two Notes Kine 1000
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This 4 page Class Notes was uploaded by Summer Notetaker on Tuesday July 5, 2016. The Class Notes belongs to Kine 1000 at East Carolina University taught by Ms. D' Amico in Summer 2016. Since its upload, it has received 11 views. For similar materials see Lifetime Physical Activity and Fitness Laboratory in Kinesiology at East Carolina University.
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Date Created: 07/05/16
Kine 1000 Module Six; Aerobic Fitness: Aerobic fitness is the ability of the heart, lungs, and blood vessels to supply oxygen to the working muscles and the ability of the muscles to utilize oxygen to continue to work or exercise. The interchangeable terms for aerobic fitness are cardiovascular endurance, cardiorespiratory endurance, aerobic capacity, and maximal oxygen consumption. Aerobic means “in the presence of oxygen.” Aerobic exercise is exercise that takes place in the presence of sufficient oxygen. Examples of aerobic exercise are walking, jogging and cycling, elliptical training, swimming, rowing, group fitness classes. Anaerobic mean “in the absence of oxygen.” Anaerobic exercises are usually of high intensity so that sufficient oxygen is not available to meet the oxygen demand. Examples of anaerobic exercise include sprinting, weight lifting, calisthenics, and many sports. A benefit of High intensity interval training is that it can increase aerobic fitness and the duration needed for interval training is significantly less. VO2max stands for maximal oxygen consumption. It’s the most valid index of aerobic fitness. It’s the maximal amount of oxygen one is able to use during maximal exercise. Assesses the maximum amount of oxygen you can take in. Age influences VO2max by 1% a year by decreasing your VO2max. Habitual physical activity has a greater effect on aerobic capacity than chronological age. Genetics have an influence as well. Oxygen consumption is measured through expired gas analysis. Measurement of expired gas is called indirect calorimetry. VO2max can be estimated by the PACER test or the non- exercise model (from measure taken without exercise testing) Module Seven; Body Composition: Body Mass Index (BMI) is the most common method for determining weight-related health risk. BMI is your weight divided by your height. A limitation with BMI is that it does not differentiate between fat and fat free mass. We assessed percent fat with the bioelectrical impedance analysis (BIA). The three BMI range classifications are underweight (<18.5), normal (18.5-24.9) and overweight (25-29.9). As BMI levels increase, morbidity (disease) and mortality (death) risk increase. Having levels too low is also associated with increased morbidity and mortality rates. Obesity is defined as having excess adipose (fat) tissue. Percent fat is classified into categories. High, moderately high, optimal range, low and very low. Under the age of 30 the percent values are: High; men: >28% women: >32% Moderately high; men: 22-28 women: 26- 32 Optimal range; men: 11-21 women: 15- 25 Low; men: 6-10 women: 12-14 2 Very low; men: <6% women: <12% Module Eight; Basics of Aerobic Exercise Prescription: Your exercise prescription is mostly based on your goals (weight loss, improved fitness, health concerns) and an overarching concern is enjoyment. Aerobic exercise will increase aerobic fitness and can help you expend the additional calories to help control body weight. FITTE stands for frequency, intensity, time, type and enjoyment. Frequency refers to the number of day you exercise per week. You should exercise at least 3 days per week. Intensity refers to the level of exercise or how hard you workout. Recommendations are 50 to 85% of VO2 reserve or 50 to 85% of maximum heart rate reserve. Time refers to how many minutes you exercise per session. Recommendations suggest 20 to 60 minutes of continuous or intermittent aerobic activity accumulated throughout the day. Type: many types of exercises can be aerobic in nature. Recommendations suggest any activity that uses large muscle groups, can be maintained continuously and is rhythmical and aerobic in nature. Enjoyment is the idea of choosing activities that you like to do but also a balance between the challenge the activity present and your ability. Recommendations suggest strength training of a moderate intensity as an integral part of an adult fitness program. Intensity can be monitored by heart rate, rating of perceived exertion and the RPE scale. Heart rate increases as exercise 3 intensity increases. Determination of a training heart rate zone will provide you with a range of heart rates within which you should exercise to improve aerobic fitness and minimize risk or injury from activity that is too intense. Rating of perceived exertion is a measure of exertion used to gauge exercise intensity and for exercise texting and prescription. To use RPE, pay attention to how you feel during exercise and indicate our perceived exertion by assigning a number from the RPE scale to your feeling of exertion. Enjoyment in exercise is very important because it’s the only lasting reason that will keep you exercising. Enjoyment can be a balance between the challenge the activity present and your ability. Achieving more than you thought you could is innately enjoyable and rewarding. Lifestyle physical activity: To improve aerobic fitness, you must exercise at an intensity within your target zone. 4
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