Goal\Mission of this class: Improve or maintain the quality of life both physically and spiritually.
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Average Female reaches peak fitness around 12-13 and for the average male it is 18.
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You should Exercise all your life.
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#1 cause of death for both men and women is heart disease.
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#1 predictor of everything is heredity.
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People start gaining weight when they go to college because of pig bars (all you can
eat).
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Fats, Proteins, and Carbs can all be fattening since when you eat more than you need of
any of them they are stored as fat.
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Water can be dangerous if you drink too much and you can die from hyponatremia
(drinking too much water)
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Drinking too much of anything can basically be unhealthy.
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Two major reasons high coffee\caffeine (around 2 cups) intake is bad for you:
o In Scientific literature the reference person is 70 kg (154 lbs)
o 1.) High intake of caffeine can raise your resting heart rate
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Not good because your heart rests between beats so with a higher RHR it
is not able to rest as much.
o 2.) May interfere with your sleep habits.
o You may not sleep as well.
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Diet and heredity affect lipid levels of blood.
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On average you will gain one pound a year.
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Women on average have about 10% of the testosterone that men do.
Syllabus
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Blood Analyses is being done Sept. 10th
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Pre-test project is due Sept. 24th.
Physical Fitness Assessment\Study
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Will be testing the five components of fitness (health related physical fitness - has a
direct link to your health:
o 1.) Cardiovascular Endurance
o 2.) Muscular Strength
o 3.) Muscular Endurance
o 4.) Body Comp
o 5.) Flexibility
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Will be testing Blood Pressure (Systolic and Diastolic), Scale Weight, Resting Heart
Rate
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Will over all be testing 9 areas
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You will help them determine their program based on what they’ve been doing in the
past. Evaluate the results of the pre-test and look at what areas they are low in.
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May want to get extra people in case someone drops out.
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For study you need 9 other people and yourself
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Testing scale weight
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Post Test Occurs after 8 Weeks
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You can use other tests from your textbook but you have to have norms to compare
results to
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Have the subject check resting HR for three mornings in a row when they get out of bed,
that is when resting HR is the lowest. Have them take it for about a minute
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Cardiovascular Exercise will lower resting HR
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Systolic BP is pressure of the Blood against the arteries between contractions (higher
BP) and Diastolic is between contractions (lower BP)
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A test needs to be two things: valid\validity (means its accurate and precise, it measures
what it is supposed to measure) and reliable (consistent results).
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How often should the average person weigh if they are exercising and trying to lose
weight? Once a week at the same time, day, and on the same scale and under the same
conditions.
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Females weight fluctuates more than males because of the menstrual cycle except in
the summer where males’ weight fluctuates due to sweat
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It is not good to sweat a tremendous amount because you are losing a lot of electrolytes
and water which can eventually lead to dehydration, heat cramps, and eventually heat
stroke.
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Water is the most essential nutrient of all.
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Water that you need depends on the individual and how much water you are losing.
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If you sweat more you need to drink more.
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If you are exercising an hour or less you usually don’t need to drink unless you sweat a
lot. If you exercise for more than an hour you need to drink something and something
probably with electrolytes in it and glucose because as you exercise your glucose\
glycogen level goes down more.
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Sweating very little is bad because the major avenue of heat loss (produced as a
byproduct of ATP production which if not released, it stored) is the evaporation of sweat.
If it doesn’t evaporate it doesn’t cool you.
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140 is considered high for Systolic and 90 is high for Diastolic, but only one of them has
to be high to be considered as having high blood pressure.
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Optimal blood pressure is 120\80
o Blood Pressure around this number is still goal
o Most of the time w\ subjects, if they have a good BP the goal is going to be to
maintain
o More often the Optimal Blood Pressure for females is a little bit lower than that at
110/70
o Low BP, specifically under 100 presents the problem of lightheadedness because
of a lack of blood flow to the brain which means lack of oxygen
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How to possibly reduce High BP:
o 1.) Cardiovascular Exercise
o 2.) Reduce Sodium intake (salt causes water retention and high amounts
increases the likelihood of cancer)
o 3.) Medication (general class of High BP medication is a diuretic)
o 4.) Reduce Body Weight (in particular reduce Body Fat)
o 5.) Reduce Stress (Exercise is Stress Releasing)
o 6.) Quit Smoking (also increases your chance of cancer)
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You do not have to give the same test to every person but you have to determine
max VO2 (max amount of oxygen you can take in and use)
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If you want more energy you want to increase your cardiovascular endurance.
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The more valid test of the two cardiovascular test is the mile and a half run
(students\you have to do this one)
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Best not to perform cardiovascular tests on the treadmill
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Calculating VO2 max with 1.5 mile Run Test: 3.5 + (483 \ time in minutes) = VO2
max
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Use mile walk for those that have not been doing exercise.
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Extra Credit: Turn in 5 articles on things that we talk about in class and highlight
the information that we learned about. You can only turn a max of one article per
week.
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Extra Credit due Tuesday: Calculate your VO2 max doing the mile walk on the
outdoor track. You need someone to go with you when u do the test so that they
can time you and check your pulse (count it for 15 seconds and multiply it by 4 to
get heart rate). Turn in on a separate piece of paper for 5 extra points.
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Typically walking a brisk\ fast mile: 12-16 minutes
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Calculating VO2 max with 1 mile walk test:
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Body Composition\ BMI (Body Mass Index): For relative population it is generally
accurate but for muscular individuals it is generally not accurate.
o BMI = (703 x B.W. (lbs.)) \ (ht^2 (inches))
o < 18.5 underweight
o 18-25 is normal
o 25 - 30 is overweight
o > 30 is obese
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Whatever you Pre-Test them on you have to post test them on.
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If you are going to measure one person’s BF using skinfold then you have to do all
subject’s doing that because at the end you will have to find the mean among subjects.
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Measure Body Fat for specific people. If you are not able to test BF if a subject is not
near campus, then you can get someone else to test them (EX: they can get tested at a
gym).
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Both you and the subject should set the goal for their plan\ discuss it. The goal will be
unrealistic.
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For Strength tests warm up with lower weights
o If needed for test they can use a lighter bar
o Have to do bench press for test
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For strength test: > 90 PR means greater then 90% of the people that took the
test
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Gyms have free passes
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Muscular Endurance Test
o We test the five component of fitness because it has a direct link to your health
o Push-up test
o For women, the Push-up test has to be bent knee since that is what the norms
are based on
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Flexibility Test
o There is going to be a goal set in all nine areas that you test
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Use SMART goals
o Flexibility is probably the easiest area to increase
o Sit and Reach Test
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Test hamstring flexibility
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Having adequate hamstring flexibility is one way to avoid joint pain
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Most people that go to a doctor about back pain don’t have
adequate hamstring flexibility
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Put heals even with 15 inch mark on yard stick and take both
fingers and reach as far as you can
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Flexibility is movement at a joint (ROM at a joint)
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Once you stretch or tear ligaments in most situations they do not
grow back
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Women have more ROM than men
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Females usually have more flexibility because of:
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Have looser joints (makes them more prone to injury at joints such as the
knee)
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Women tend to do more stretching\ flexibility exercises
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Flexibility decreases as you get older (not age dependent, usually
happens because people exercise less as they get older)
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BP generally increases as you get older but it is not age
dependent and does not have to increase w\ age. It is usually a
result of decreased exercise and other factors.
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Have Participants warm up prior to test
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Study\Project
o Need 10 subjects: 3 of the opposite gender ( 1 over 30 and 1 over 40) (subjects
must be 16 and up)
o Prior to testing
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(Can Email them these forms)
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Subjects have to fill out a consent form and have a witness sign it
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Fill out activity history
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Subjects have to fill out a PAR-Q (Physical Activity Readiness
Questionnaire) and have a witness sign it.
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Purpose is to see if they can start a program and take part in a
program safely
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Angina Pectorus is chest pain that is caused by a lack of blood
flow to the heart muscle, which means there is a lack of Oxygen
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Chest Pain is indicating a lack of blood flow
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If someone answers “Yes” to chest pain on questionnaire
they need to be cleared by a doctor for exercise.
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1.5 million Americans Every Year have a heart attack
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Resting Chest pain is worse that Exercising Chest pain
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High Cholesterol indicates that you have some kind of plack build
up in your arteries and Lightheaded\ dizziness can also indicate
some of this.
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If someone says “Yes” to one of the major questions then you
have to explain why you allowed them in your program in your bio
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Coronary Arteries supply blood from the heart to the body
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You have two Coronary Arteries (the left, which has several
branches, and the right Coronary Arteries)
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What kind of program do you prescribe to them?
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FITT ( Going to be used in grading our projects)
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F = frequency (How often do you exercise?)
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The average person should not be working out seven days a
week
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Plan Workouts with Hard Day, Easy Day so that your body is not
exposed to the same stress
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The average person should strength train 2-3 times per week
according to ACSM but a more appropriate amount would likely be
1-2 times per week, which you can maintain strength at
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Strength Training is more permanent than Cardiovascular
and Flexibility Training
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Cardiovascular Training
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ACSM: 5 days a week @ 30 mins of moderate intensity
activity (don’t necessarily start off with 30 mins, you start
off with where they are)
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A Better Frequency: 37 mins x 4 days a week or 50 mins x
3 days a week.
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Flexibility Training
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Think about hamstring flexibility because of the correlation
to lower back pain
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I = Intensity
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There is Low, Moderate, and High
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High intensity is the best because you see the biggest
gains because of the biggest stress. It is better in terms of
changes occurring.
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Best for Best Results.
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What is wrong with High Intensity:
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1.) Injury
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2.) Burnout
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3.) Burn more carbs
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How Can you burn more fats?
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1.) Exercise Longer (After 20-30 mins you
burn more fat)
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2.)
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Why would you want to put on more muscle?
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Increases metabolism
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The best intensity for the average person is low to
moderate so that they can go longer
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Intensity can be checked with HR or Breathing Rate
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The Best Intensity to exercise at: Tell people to
exercise at a conversational pace
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If they’re breathing hard they are burning
glycogen and producing lactic acid.
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T = Time (How long?)
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T = Type (Descriptors)
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Continuous
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Better overall for the body then non contiguous
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EX: badminton
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Repetitive
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Uses large muscles
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Total Body Exercises
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Uses more muscles
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The greater amount of muscles involved in an
activity the better it is for you
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Non-weight bearing exercises are not as good for you, they don’t
burn as much calories and are not as good at building bones
because it puts less stress on them.
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E = Enjoyment (Extra Letter added by Horton)
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Most important because if people don’t like it, their not going to do
it
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Ask them what kind of Exercise they like.
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Horton wants to see everyone in the 50th percentile
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What do you burn as a source of fuel?
o Whatever you eat
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When is the best time to exercise?
o Early in the morning because as the day goes on you get busier and busier
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When Prescribing Program consider what they have access too (EX: if they don’t
have access to a gym, they can do a lot of strength training exercises at home)
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Think of things that they will continue to do, take into consideration their
knowledge of Exercise in determining how specific to make their program
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Looking for in our Exercise Prescription:
o Progression (increase\overload)
o Dietary Changes
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Best way to make dietary changes it to talk to them as you are testing
them and suggest that you make little rather than big changes
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When you are testing them ask them what they ate the previous day
including snacks or have them write down what they eat in one day.
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Based on that suggest\prescribe specific changes
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When you run or walk you burn about 100 calories per mile.
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You have to walk 35 miles to lose a pound
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When turning in the Pre- Test you should be the first subject, then your parents,
and anyone else after
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Will have to risk strategy your subjects
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Should preferably include pictures of subjects
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After subjects should be data sheets, then Exercise Prescription
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Example projects in Horton’s Office
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Preferably Use a Binder
Blood Test: Bring $31 cash or check, don’t eat past 8:00 on Wednesday night and don’t eat
breakfast the morning of. Bring breakfast to eat after the test.
