HHP 2603 HHP 2603
Popular in Total Wellness
Popular in Nursing and Health Sciences
This 4 page Class Notes was uploaded by Ashlee Creech on Wednesday March 2, 2016. The Class Notes belongs to HHP 2603 at Oklahoma State University taught by Anthony Lee in Winter 2016. Since its upload, it has received 15 views. For similar materials see Total Wellness in Nursing and Health Sciences at Oklahoma State University.
Reviews for HHP 2603
Report this Material
What is Karma?
Karma is the currency of StudySoup.
You can buy or earn more Karma at anytime and redeem it for class notes, study guides, flashcards, and more!
Date Created: 03/02/16
2/29/16 Physical fitness is the ability of the body to adapt to the demands of physical effort in relation to both general health and specific activities. 5 Components: 1) Cardiorespiratory Endurance- the body’s ability to move large muscle groups for extended periods of time Involves heart and lungs Its goal is to increase the body’s ability to utilize oxygen Greatest improvements: Utilizing large muscle groups over prolonged periods Rhythmic and aerobic in nature Frequency of 3-5 days per week Intensity: Maximum heart rate (MHR) 220 minus your age equals your maximum heart rate during exercise MHR times 60% equals the target heart range Karvonen Method/Heart rate reserve (HRR) MHR minus resting heart rate equals HRR HRR times 50% equals target heart rate range Rating of perceived exertion (RPE) Subjective sensation of effort experienced when exercising Scale 0-10 (0 being nothing at all, 10 being very, very hard) Talk Test (Say your ABCs while exercising) Subjective method of evaluating intensity Should breathe rhythmically and comfortably Duration is 20-60 minutes 2) Muscular Strength- maximum force that can be exerted by a muscle 3) Muscular Endurance- ability of a muscle to execute repeated contractions over a period of time Repetition maximum (RM) is the number of times an exercise or specific lift can be executed correctly without interruption or rest Repetition is the number of consecutive contractions performed Set is the designated number of repetitions Specificity of training- training effects derived from an exercise program are specific to the exercise completed and the muscles involved Training procedures Isometric- contraction in which there is no change in muscle length with tension development Isotonic- contains concentric and eccentric contractions with consent or variable resistance Isokinetic- muscle develops maximum tension as it contracts at a constant speed through full range of motion Plyometric exercises- muscle group is put on stretch prior to its contraction 2/29/16 Being able to maintain some form of force-being able to do it multiple times 4) Flexibility 5) Body Composition Benefits of exercise: Improved cardiovascular functioning Reduced risk of coronary heart disease Prevention of hypertension Improved blood lipid and lipoprotein profile Decreased likelihood of smoking Weight control/improved body composition Increased metabolism Boosts the immune system Increased energy levels Prevention of diabetes Prevention of osteoporosis Reduction of certain cancers Improved psychological and emotional wellness Concepts: Aerobic exercise- moderate intensity exercise that uses large muscle group Energy supplied aerobically Anaerobic exercise- high intensity activities Energy demands> ability to work aerobically Lifting weights Overload principle Causes more stress if you’re repeatedly doing the same thing Pushing through the wall Frequency- number of times an individual engages in an exercise session Intensity- The magnitude of energy required for a particular activity Duration- length of time for a fitness workout Progression- gradual increase from a current level to a desired level Initial, improvement, maintenance 2/29/16 Flexibility is necessary in maintaining full range of motion Static vs. Dynamic Frequency – at least 3 times per week Intensity- position of mild discomfort Duration- 15 to 30 seconds each Repetitions- 3 to 5 for each stretch Rest for 30 to 60 seconds between repetitions Warm-up Increases: Metabolic rate from rate Blood flow to working muscles Muscle temperature Elasticity of connect tissues to other muscle components Decreases: Muscle viscosity Duration- at least 5 minutes but an average amount is 15 to 20 minutes Cool-down (If you don’t cool-down then you increase your chance of passing out or heart defects) Returns you to resting state gradually Allows metabolism to return to normal state Washout by products of exercise Circulatory system returns to normal and prevents the pooling of blood Designing your fitness program: Medical clearance Pick something that you like Warm-up Cardiorespiratory endurance exercises 3-5 days a week for 20 to 60 minutes Muscular strength and endurance exercises 1-3 days a week for 8 to 12 repetitions Flexibility exercises 2/29/16 3-5 days a week Hold each stretch for 15 to 30 seconds Cool-down Preventing and managing athletic injuries RICE- Rest, Ice, Compression, Elevation Stay in condition Warm-up and Cool-down Use proper body mechanics Use proper equipment Do not exercise when you are ill
Are you sure you want to buy this material for
You're already Subscribed!
Looks like you've already subscribed to StudySoup, you won't need to purchase another subscription to get this material. To access this material simply click 'View Full Document'