Fitness iip. l. rhea p. l. rheap. l. rheacardiovascul

1. Fitness II
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Cardiovascular Fitness
FITT
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Frequency: 3-5/week
Too much?
fatigue
Too little?
no benefit
Train your body to use fat as a fuel source.
Muscle fibers
36 - 48 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.
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Intensity: Overload

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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 70 - 85% of this age predicted max.
60% for less fit folks.
220-age=max heart rate
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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) = ___
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Overall Target Heart Zones
25 year old
136 – 166

3. 30 year old
133 – 162
35 year old
130 – 158
40 year old
126 - 153
45 year old
123 – 149
50 year old
119 – 145
55 year old
116 – 140
60 year old
112 – 136
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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
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Talk Test
A safe “comfort zone” of aerobic intensity for beginners
VT1 level

4. Too conservative for higher level workouts
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Time (Duration)
Beginners - low cv fitness ~10 - 20 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.
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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)
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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

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Type
Large muscle groups in a continuous fashion
Rhythmic squeezing action of large muscle groups (venous
return)
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How do you know you are getting fitter?
Resting heart rate
Recovery heart rate
Test
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Key to Cardiovascular Fitness
FITT
Frequency: 3 -5 times per week
Intensity: 70 - 85% maximum heart rate
Time: 20+ minutes
Type: Running, swimming, cycling, walking…
Fitness Log
Record type, time, intensity and comments

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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.
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Timing of contraction
Full range of motion
Muscle pairing
Ego
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Generic Weight Chart
All major muscle groups/all pairing
Two-three times per
weekGoalResistanceRepetitionsSetsStrengthheavy5-
63Endurancelight15-203Combination70% 1RM103

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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.
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Body Composition
Relative amount of body weight that is fat and nonfat.
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Metropolitan Life Insurance Height/Weight Tables
Pros?
Cons?
When does MET Life pay out?
Mortality Charts
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8. Overweight Vs. Obese
Overweight
Excessive accumulation of body weight
Obese
Excessive accumulation of body fat
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Body fat chart for adultsPercent body fatFemaleMaleEssential10
- 123 - 5Endurance Ath.12 -146 - 8Athlete15 - 199 -
13Healthy20 - 2414 - 17Borderline25 - 2918 - 22Obese30 and
up23 and up
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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?
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Fat Placement
Waist/Hip circumference

9. 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 ExerciseLifestyle 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

10. Yard work for 30 minutes
Dancing (fast) for 30 minutes
Playing basketball for 20 minutesBenefits: 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 weekBenefits: 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 weekBenefits: 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

11. 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

12. Jump back to slide containing original image
Fitness I
Fitness Part I
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Why Exercise
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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:

13. Cancer
Osteoporosis
Type 2 diabetes
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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.

14. Washington, DC: U.S. Department of Health and Human
Services.
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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?
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Components of Fitness
Cardiorespiratory function
Body composition (relative leanness)
Muscular strength
Muscular endurance
Flexibility

15. Skill-Related Components of Fitness
Ability to perform a particular sport or activity
Speed
Power
Agility
Balance
Coordination
Reaction time
Where are you now?
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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

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What about limitations?
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Does Age Matter?
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She is just too cute.
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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

17. 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
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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

18. moderate to high intensity
Cardiorespiratory training conditions the heart and metabolism
Related physical functions improve
Functioning of the body’s chemical systems also improves
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Body Composition
Relative amount of body weight that is fat and nonfat.
Huh?
What percent fat are you?
Obesity? Risks?
Abdomen
Test
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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
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Muscular endurance
Ability of the muscle to perform repetitive contractions or to

19. hold a single contraction for a prolonged period of time.
Say again?
Bone density? Carry groceries? Run better? Better posture?
Test
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Flexibility
Ability to move a joint through the full range of motion wi thout
discomfort or pain.
I do not want to be that flexible.
Healthy lower back.
Test
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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
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Flexibility
Stretch before and/or after workout?

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Cardiovascular Fitness
FITT
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Frequency: 3-5/week
Too much?
fatigue
Too little?
no benefit
Train your body to use fat as a fuel source.
Muscle fibers
36 - 48 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) .

21. 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 135- 165bpm, 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.

22. 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)

23. *
*
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

24. 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 (70 - 85%).
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.