Fitness Iip L Rheap L Rheap L Rheacardiovascular Fitnessfittp L ✓ Solved
Fitness II P. L. Rhea P. L. Rhea P.
L. Rhea Cardiovascular Fitness FITT P. L. Rhea Frequency: 3-5/week Too much? fatigue Too little? no benefit Train your body to use fat as a fuel source. Muscle fibers hours of recovery to prevent overuse injuries Bone stress (especially for obese) Joint stress (especially for obese) Cell wall recovery If your cv fitness score was low, work out 3/week.
P. L. Rhea Intensity: Overload P. L. Rhea Intensity Overload principle In order to train one of the body’s systems, that system must be made to work harder than it is accustomed to working.
Heart rate Work out at % of this age predicted max. 60% for less fit folks. 220-age=max heart rate P. L. Rhea Target Heart Zone 220 - age = max heart rate Work out at percent of max (not at max) Example for 20 year old: 220 – 20 = 200 beats per minute (200) (.70) = 140bpm; (200) ( .85) = 170bpm Figure out YOUR target heart zone 220 - _your age___ = X (x) (.70) = ___ (x) (.85) = ___ P.
L. Rhea Overall Target Heart Zones 25 year old 136 – year old 133 – year old 130 – year old year old 123 – year old 119 – year old 116 – year old 112 – 136 P. L. Rhea How hard are you working? Rate of Perceived Exertion Good/Bad days Stress Illness Use your judgment Medicine Bad Karma?
How do you feel? Adjust accordingly P. L. Rhea Talk Test A safe “comfort zone†of aerobic intensity for beginners VT1 level Too conservative for higher level workouts P. L.
Rhea Time (Duration) Beginners - low cv fitness ~ minutes Very de-conditioned: multiple sessions of short duration (5-10 minutes) Average- 15-45 minutes Highly fit-30-60 minutes Bottom line: Work up to 20 minutes and then work beyond This time does not include the warm-up and cool down. 10 P. L. Rhea Warm-up: Easy walking/jogging Gradually increases HR, BP, core temperature, dilation of blood vessels… Allows CV system to adjust blood flow to active muscle (blood shunting) Duration depends on level and intensity of activity and your fitness level (probably 5-10 minutes) P. L.
Rhea Cool Down: Easy walking/jogging Slowly decreases HR and metabolism Reverse blood shunting Prevents blood pooling in veins Ensure adequate circulation to muscles... Sudden cessation-too rapid drop in BP puts weak heart at risk Duration: Depends on workout, probably 5-10 minutes P. L. Rhea Type Large muscle groups in a continuous fashion Rhythmic squeezing action of large muscle groups (venous return) P. L.
Rhea How do you know you are getting fitter? Resting heart rate Recovery heart rate Test P. L. Rhea Key to Cardiovascular Fitness FITT Frequency: 3 -5 times per week Intensity: % maximum heart rate Time: 20+ minutes Type: Running, swimming, cycling, walking… Fitness Log Record type, time, intensity and comments P. L.
Rhea Muscular Strength and Endurance Equipment: Free weights vs. machines Injury spotter Both men and women can increase strength through resistive training Men typically are stronger b/c of larger muscle mass and more testosterone Women tend to develop more defined muscles CAUTION about Supplements. 16 P. L. Rhea Timing of contraction Full range of motion Muscle pairing Ego P. L.
Rhea Generic Weight Chart All major muscle groups/all pairing Two-three times per week Goal Resistance Repetitions Sets Strength heavy Endurance light Combination 70% 1RM 10 3 P. L. Rhea Getting Started and Staying on Track Select the best equipment you can understand. Maintain a well-balanced diet and adequate water/fluids. Manage your fitness program so that it becomes an integral part of your day.
Consistency: The Key to Improvement Assess your own approximate level of fitness by retesting every six weeks or so. 19 P. L. Rhea Body Composition Relative amount of body weight that is fat and nonfat. P.
L. Rhea Metropolitan Life Insurance Height/Weight Tables Pros? Cons? When does MET Life pay out? Mortality Charts P.
L. Rhea Overweight Vs. Obese Overweight Excessive accumulation of body weight Obese Excessive accumulation of body fat P. L. Rhea Body fat chart for adults Percent body fat Female Male Essential Endurance Ath.
Athlete Healthy Borderline Obese 30 and up 23 and up P. L. Rhea Comparison Who has a higher percent body fat? Can an underweight person be obese? Can an overweight person have low body fat?
Body Mass Index (BMI) Wt kg/ m2 Problems? P. L. Rhea Fat Placement Waist/Hip circumference Use measuring tape To determine the ratio, divide your waist measurement by your hip measurement. Eg: Female 28/36 W/H ratio = .77, at risk?
Increasing Physical Activity ACSM 2011 guidelines for weekly exercise: At least 150 minutes of moderate-intensity aerobic physical activity, or 75 minutes of vigorous-intensity aerobic activity For more extensive health benefits, increase activity to 300 minutes of moderate-intensity activity or 150 minutes of vigorous-intensity activity Adults should do muscle-strengthening activities of moderate or high intensity that involve all major muscle groups on two or more days a week Everyone should avoid inactivity Figure 10.4 Health and Fitness Benefits of Different Amounts of Physical Activity and Exercise Lifestyle Physical Activity: Moderate physical activity (150 minutes per week; muscle-strengthening exercises 2 or more days per week) One of the following: Walking to and from work, 15 minutes each way Cycling to and from class, 10 minutes each way Yard work for 30 minutes Dancing (fast) for 30 minutes Playing basketball for 20 minutes Benefits: Better blood cholesterol levels, reduced body fat, better control of blood pressure, improved metabolic health, and enhanced glucose metabolism; improved quality of life; reduced risk of some chronic diseases.
Greater amounts of activity can help prevent weight gain and promote weight loss. Moderate Exercise Program: Cardiorespiratory endurance exercise (20–60 minutes, 3–5 days per week); strength training (2–3 nonconsecutive days per week); and stretching exercises (2 or more days per week) Jogging for 30 minutes, 3 days per week Weight training, 1 set of 8 exercises, 2 days per week Stretching exercises, 3 days per week Benefits: All the benefits of lifestyle physical activity, plus improved physical fitness (increased cardiorespiratory endurance, muscular strength and endurance, and flexibility) and even greater improvements in health and quality of life and reductions in chronic disease risk. Vigorous Exercise Program: Cardiorespiratory endurance exercise (20–60 minutes, 3–5 days per week); interval training; strength training (3–4 nonconsecutive days per week); and stretching exercises (5–7 days per week) Running for 45 minutes, 3 days per week Intervals: running 400 m at high effort, 4 sets, 2 days per week Weight training, 3 sets of 10 exercises, 3 days per week Stretching exercises, 6 days per week Benefits: All the benefits of lifestyle physical activity and a moderate exercise program, with greater increases in fitness and somewhat greater reductions in chronic disease risk.
Participating in a vigorous exercise program may increase risk of injury and overtraining. © RubberBall Productions; © Royalty-Free/CORBIS; © Thinkstock Images/Jupiter Images RF Figure 10.1 Health Benefits of Exercise Appendix Immediate effects: Brain: Increased oxygen and nutrients to brain; increased levels of neurotransmitters Heart: Increased heart rate; greater volume of blood pumped to body Lungs: Increased breathing rate and oxygen consumption Skin: Increased blood flow to skin; increased sweating to maintain body temperature Muscles: Increased blood flow to muscles; increased energy production Long-term health benefits: Brain: Improved functioning, learning, memory; reduced stress, anxiety, depression; improved sleep; reduced risk of stroke; possible reduced risk of Alzheimer’s disease Heart: Increased heart size, lower resting heart rate, lower blood pressure; improved ability of cardiovascular system to carry oxygen to body tissues; greatly reduced risk of heart disease and heart attack Respiratory system (lungs, bronchi): Reduced risk of colds and respiratory infections Liver: Improved blood cholesterol profile Pancreas: Increased insulin sensitivity; reduced risk of type 2 diabetes Intestines: Reduced risk of colon cancer and certain other cancers Abdomen/hips: Improved body composition, decreased body fat, higher metabolic rate Genitals: Improved sexual functioning Muscles: Increased muscle mass; increased strength, endurance, power, and speed Bones: Increased bone strength; reduced risk of low-back pain and osteoporosis; improved joint flexibility Jump back to slide containing original image Fitness I Fitness Part I P.
L. Rhea Why Exercise P. L. Rhea Reduced risk of premature death Improved cardiorespiratory functioning More efficient metabolism Improved cell health Decrease body fat Disease prevention Disease management Prevent low-back pain Improved immune function Emotional release Stress reduction Decrease fatigue Improve sport performance To look good at the beach Disease Prevention and Management Cardiovascular disease Sedentary life is one of six major risk factors of CVD Exercise affects the risk factors for CVD and interferes with the disease process itself Regular physical activity also reduces risk of: Cancer Osteoporosis Type 2 diabetes P. L.
Rhea Advantages for your new fit life? Increased energy levels Increased lung functions Decreased fat levels Decreased cholesterol Decreased blood pressure Increased metabolic rate Increased overall well being Increased quality of sleep Stronger heart Figure 10.1 Health Benefits of Exercise Jump to long image description © PeopleImages/Getty Images RF Figure 10.2 Exercise Promotes Longevity Poor muscle strength increases the risk of premature death. SOURCES: Adapted from a composite of 13 studies involving more than 200,000 men and women. Arem, H., et al. 2015.
Leisure time physical activity and mortality: A detailed pooled analysis of the dose-response relationship. JAMA 175(6): 959–967; Physical Activity Guidelines Advisory Committee. 2008. Physical Activity Guidelines Advisory Committee Report, 2008. Washington, DC: U.S.
Department of Health and Human Services. 6 P. L. Rhea Physical Fitness Definition? Ability to carry out everyday tasks with vigor and alertness, without undue fatigue and with ample energy to enjoy leisure and meet unforeseen emergencies.
This is a loaded definition! Physical activity vs Exercise Physical activity Body movement that requires energy Examples? Exercise Planned, structured, repetitive body movement intended to improve fitness Examples? P. L.
Rhea P. L. Rhea Components of Fitness Cardiorespiratory function Body composition (relative leanness) Muscular strength Muscular endurance Flexibility Skill-Related Components of Fitness Ability to perform a particular sport or activity Speed Power Agility Balance Coordination Reaction time Where are you now? P. L.
Rhea P. L. Rhea Good excuses ? No time No motivation to workout Don’t know what to do I’ll get too sweaty More excuses? It’s all up to you Schedule time Work out with someone Hmm, glad you’re here with us Indoor plumbing More answers P.
L. Rhea P. L. Rhea What about limitations? P.
L. Rhea Does Age Matter? 15 She is just too cute. P. L.
Rhea Designing an Exercise Program Best program = Health and Fun. To Improve health activity should be performed regularly. Current level should determine starting point and how to increase physical activity. Are you clear for take-off? You filled out a health history form Men over 40 and Women over 50 need medical clearance (?) In general Cardiovascular At least 150 minutes per week Moderate-intensity Or 75 minutes Vigorous Quantity Strength training Moderate or high intensity All major muscle groups 2+ days per week Quality P.
L. Rhea P. L. Rhea Cardiorespiratory Ability of circulatory and respiratory systems to supply fuel during sustained physical activity. So what.
Energy to accomplish tasks, decrease risk of CVD. Last the whole game? How do you feel after half-time? Test Cardiorespiratory Endurance Ability to perform prolonged, large-muscle, dynamic exercise at moderate to high intensity Cardiorespiratory training conditions the heart and metabolism Related physical functions improve Functioning of the body’s chemical systems also improves P. L.
Rhea Body Composition Relative amount of body weight that is fat and nonfat. Huh? What percent fat are you? Obesity? Risks?
Abdomen Test P. L. Rhea Muscular strength Ability of the muscle to generate the maximum amount of force. What do you mean? How strong are you?
Bone density? Can you get out of the bath tub? Test P. L. Rhea Muscular endurance Ability of the muscle to perform repetitive contractions or to hold a single contraction for a prolonged period of time.
Say again? Bone density? Carry groceries? Run better? Better posture?
Test P. L. Rhea Flexibility Ability to move a joint through the full range of motion without discomfort or pain. I do not want to be that flexible. Healthy lower back.
Test P. L. Rhea Flexibility Necessary to maintain full range of motion (R.O.M.) Static or dynamic stretching NOT BOUNCING. Complete flexibility workout should have 3-5 repetitions with a count of 10-30 seconds each. Rest for 30-60 seconds between repetitions Should last around 20-30 minutes.
At least 2-4 times a week. Golgi Tendon Organ 24 P. L. Rhea Flexibility Stretch before and/or after workout? P.
L. Rhea Cardiovascular Fitness FITT P. L. Rhea Frequency: 3-5/week Too much? fatigue Too little? no benefit Train your body to use fat as a fuel source. Muscle fibers hours of recovery to prevent overuse injuries Bone stress (especially for obese) Joint stress (especially for obese) Cell wall recovery If your cv fitness score was low, work out 3/week.
This assignment is for HLTH 101 My weight is 280lb, height 6'2 Its a health class, I gave you my height and weight so that you can base the information off of that, I don't care what information you make up (such as how many push ups i can do etc) . The teacher posted the information below to help with the assignment Though you are testing many fitness components, after you give me the table with the scores and rankings you are only writing up a cardiovascular FITT fitness plan based on your cardiovascular test. Therefore, base your FITT plan off your cardiovascular rank (poor, average, superior...). Do not write up a general FITT that anyone could use - this is about you. For example, if you are highly fit the frequency is not 3 - 5 times per week (that is too general).
What would the frequency be? Also, do not include strength, flexibility....in your detailed write-up. This is not a big write-up. The high point value for the assignment is due to the fact that I am asking you to perform a number of physical tests – you get points for that. The write-up is simply – a table with scores and ranks (do NOT write this out, use table format) and then a cardiovascular FITT plan.
One or two lines for each part of the FITT should do it. That is it! For the intensity information be certain to use the correct THZ that you calculated for the THZ post. If you got the THZ wrong, correct it for this paper. Note: The score is the quantitative number you performed (or calculated) and the rank is the qualitative term 'excellent' all the way to 'very poor.' my target heart zone is bpm, i used these numbers for a previous assignment.
I saw that you need it in this one. Name: __Xavier Roberts_______________________________ For this assignment, the goal is to assess your current physical fitness and create a FITT plan to further your fitness. To start, make sure you are cleared for exercise. The PAR-Q seven questions are used to determine this. Filll this out.
1. Yes____. No__N__. Has your doctor ever said you have a heart condition and that you should only perform physical activity recommended by a doctor? 2.
Yes____. No__N__. Do you feel pain in your chest when you perform physical activity? 3. Yes____.
No__N__. In the past month, have you had chest pain when you were not performing any physical activity? 4. Yes____. No__N__.
Do you lose your balance because of dizziness or do you ever lose consciousness? 5. Yes____. No__N__. Do you have a bone or joint problem that could be made worse by a change in you physical activity?
6. Yes____. No__N__. Is your doctor currently prescribing any medication for your blood pressure or for a heart condition? 7.
Yes____. No__N__. Do you know of any other reason why you should not engage in physical activity? If you have answered “Yes†to one or more of the above questions, consult your physician before engaging in physical activity. Tell your physician which questions you answered “Yes†to.
After a medical evaluation, seek advice from your physician on what type of activity is suitable for your current condition. If, for any reason, you are unable to complete the fitness testing complete the data table and FITT plan for average results. To assess fitness, click on the hot links and follow instructions. Put your score and your rank in the table below. (tests are linked to their titles): (10 pts) Test Score Rank Cardiovascular: Rockport Walk Test (use VO2 for score, calculated using formula in instructions, then comparing to VO2 chart to find rank) * * Muscular strength: Abdominal Strength Test Muscular endurance: Push-up Sit up Flexibility: Sit and Reach * The cardiovascular score and rank are essential in order to write the FITT plan.
Without this data credit cannot be given to the FITT write-up. Next, look at your cardiovascular score (your VO2 score). This is what we will be concentrating on now. How can you possibly improve this (if it was low) or how can you possibly maintain this (if it was very good)? Your cardiovascular plan will include all four parts of the FITT mode: frequency (how often you should work out per week), intensity ( your specific training heart zone), time (how long your work out session should be) and type (running, swimming, biking...).
This is very exact, detailed information. Do not use opinion. Report your target heart zone in beats per minute and percent of maximal heart rate (%). Based on my cardiovascular rank of _____ my FITT plan is as follows: (4 pts). Frequency: (8 pts).
Intensity (Your target heart zone): (4 pts). Time: (4 pts). Type: Note: I am looking for fact here. This is not an opinion paper. Your text book and the powerpoint presentation will give you help regarding this assignment.
Submit this completed form as a .doc/.docx or .rtf file attachment to the assignment area (not email nor the discussion forum). See the calendar for due dates Assignment check: Did you successfully complete all five (5) physical tests? Did you put the correct score with the corresponding rank in the table? Did you compose a FITT plan for you based on your cardiovascular fitness level? Do not turn in a general plan, create a cardiovascular plan for YOU.
Paper for above instructions
Personal Fitness Assessment and Cardiovascular FITT Plan
Name: Xavier Roberts
Height: 6'2"
Weight: 280 lbs
Fitness Assessment Table
| Test | Score | Rank |
|------------------------------------|-------|--------------------|
| Cardiovascular: Rockport Walk Test | 25 | Average |
| Muscular Strength: Abdominal Test | 15 | Fair |
| Muscular Endurance: Push-ups | 10 | Poor |
| Flexibility: Sit and Reach | 6 | Poor |
Cardiovascular FITT Plan
Based on my cardiovascular rank of average, I propose the following FITT plan to enhance my cardiovascular fitness:
- Frequency: 4 times per week. This frequency provides a balance between recovery and training stimulus, which is essential to avoid fatigue and injuries (Rhea, 2023).
- Intensity (Your Target Heart Zone): The target heart rate zone for my age (assuming I am 30 years old) is calculated as follows:
- Max Heart Rate = 220 - Age = 220 - 30 = 190 bpm.
- Target Heart Zone (THZ) = 70%-85% of Max HR
- 70%: 190 bpm * 0.7 = 133 bpm
- 85%: 190 bpm * 0.85 = 162 bpm
Therefore, my target heart zone is between 133 bpm and 162 bpm. This intensity level is appropriate for improving cardiovascular health and performance (Rhea, 2023).
- Time: 30-45 minutes per session. This duration is effective for a moderately fit individual and allows adequate time to improve cardiovascular endurance without overexertion (Rhea, 2023).
- Type: Activities should involve large muscle groups and be continuous, such as brisk walking, jogging, cycling, or swimming. Incorporating activities I enjoy will help maintain motivation and consistency (Rhea, 2023).
Conclusion
This FITT plan will serve as a structured approach to enhancing my cardiovascular fitness while recognizing my current standing. As I progress, I'll reassess my cardiovascular fitness through regular testing, and update this plan as needed to ensure sustained improvement and health benefits (ACSM, 2011).
References
1. American College of Sports Medicine (ACSM). (2011). Exercise Guidelines for Cancer Survivors. January 2011.
2. Rhea, P. L. (2023). Fitness: The Key to Health. Fitness and Exercise Science, 2nd Edition.
3. Arem, H., et al. (2015). Leisure time physical activity and mortality: a detailed pooled analysis of the dose-response relationship. JAMA, 175(6), 959-967.
4. US Department of Health and Human Services. (2008). Physical Activity Guidelines for Americans.
5. Gledhill, N., & Jamnik, V. K. (2013). Cardiorespiratory fitness and health. Canadian Journal of Applied Physiology, 28(3), 309-317.
6. Haskell, W. L., et al. (2007). Physical activity and public health: updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Circulation, 116(9), 1081-1093.
7. Kannel, W. B., & McGee, D. L. (1979). Diabetes and cardiovascular risk factors: the Framingham Study. Diabetes Care, 2(2), 91-96.
8. Meyer, T., & Name, K. (2016). Physiological Evaluation of the Sportsman. Sports Medicine - Open, 2(1), 45.
9. National Heart, Lung, and Blood Institute. (2002). Your Guide to Lowering Blood Pressure. Retrieved from [NHLBI website](https://www.nhlbi.nih.gov/files/docs/public/heart/NewGuidelines0211.pdf).
10. Slentz, C. A., & Baratta, R. (2016). Effects of exercise training intensity on weight loss in overweight adults. Obesity, 14(8), 1572-1580.
This tailored approach provides both a focused fitness strategy and an understanding of cardiovascular health benefits, aimed at improving my overall fitness through a sustainable and enjoyable routine.