Recreation and Leisure Studies Study Group by Jamie

Topics to Study From Barry...

jgroves17 — 2013-10-16 05:08:00 UTC

These posts are in order as follows ...though the board is not complete yet.

- Par-Q - Metabolic Rate - Hypokinetic - DOMS - FITT Principal - Blood Pressure - Heart Rate - Training Principals - Arteries & Veins - Eccentric & Concentric, also Static - Hypertrophy & Atrophy - Free weight exercises & Machine exercises (a.k.a. Fixed weight)

Par-Q

jgroves17 — 2013-10-16 05:14:07 UTC

What is it... A BASIC screening tool, used to assess if a client is able to participate in physical activity What does it tell you? Is the client fit for exercise. Is a Par-Q adequate to start fitness? NO. Other sceening should still be done. What other screening should be done? Fitness ability test and fitness history info sheet

Hypokinesisa (a.k.a. Hypokinetic)

jgroves17 — 2013-10-16 05:21:39 UTC

The decrease of activity... sometimes a result of modern society, sedentary lifestyles (desk jobs, driving, TV, & computers) Can lead to illness (obesity, heart disease, high blood pressure, back problems and diabetes). Can be caused by diseases, injuries and condition (Parkinson's, Multiple Sclerosis, breaks, strains, old age, & frailty)

Metabolic Rate ...Did we even cover this? If you know please post about it!!!

jgroves17 — 2013-10-16 05:41:37 UTC

I couldn't find this in the PP slides... so I searched the text ...here are some spots that I found.

Metabolic Fitness: A positive state of the physiological systems commonly associated with reduced risk of chronic diseases such as diabetes and heart disease... etc on page 9 of the textbook

MET (Metabolic equivalent): A scale to rate the intensity of an activity. Resting is 1MET. For generally healthy adults, moderate-intensity activities should rate at 3.0 to 6.0 METs (See page 102 of the textbook)

For information on Metabolic Rate => Caloric Expenditure see pages 108 and 301 for estimated rates and MET levels

**Most likely to be important, knowing how different life styles effect MR**

DOMS (Delayed Onset Muscle Soreness)

jgroves17 — 2013-10-16 05:59:07 UTC

- Result of "overload" during a workout - Not a bad thing health wise, means growth of muscle tissue, should not always be avoided - Can be a discouraging factor if it it too intense or uncomfortable (particularly with older clients) - Avoidable with proper warm-up, stretching, and intensity levels - Necessary for hypertrophy (tearing and repairing of muscle fibres) - Severe cases can cause scar tissue in muscles

FITT Principal (Page 88 of the Textbook)

jgroves17 — 2013-10-16 06:04:28 UTC

A theory used to tailor workout programs, and a reminder that different goals present different needs. Frequency - Can be reps & sets, or number of times per week (i.e. Bicep Curls 3 sets of 12 reps, or visiting the gym 3 times per week) Intensity - The customization of the workout/exercise can be changed through timing or increasing/decreasing the difficulty of the movement. **This should be specific to skill level and goals!** Time - How long... for a work out, or an exercise... activity, etc. This should be based on skill level Type - Different exercises can be done more frequently than others ...based on how it affects the muscles. Stretching can be done daily where strength training should allow for a day or 2 of rest (like wise cardio and power have their own allowances)

Blood Pressure

jgroves17 — 2013-10-16 06:15:18 UTC

A reading of how much force the heart is exerting on one's arteries measured as Systolic Pressure (over) Diastolic Pressure in mm Hg (Mercury). "Average" 120/80 Ideal 110/70 Hypertensive (High) 130/90 Dangerously high is 140/100 Athletes may be as low as 100/60 Below 60 for diastolic can be dangerous, may cause fainting

High blood pressure may be a symptom of high cholesterol, obesity, or hardening arteries (a few examples)

Heart Rates ...Target Heart Rate, Heart Rate Reserve... etc.

jgroves17 — 2013-10-16 06:22:19 UTC

Take your Resting Heart Rate (RHR) for 15 seconds ...counting the first beat as zero (0) then multiply that by 4 to get your total per minute. Average is 72 beats per minute. You can count for 10, 15, 20, 30 or 60 seconds ...as long as it is multiplied to equal 60 second worth ...Shorter counts (i.e. 10sec) are less accurate.

Maximum Heart Rate (MHR) = 220 - (Your Age)

Ways to find Target Heart Rate (THR) ...the percentages are for examples... the can change!

1. THR (lower limit) = MHR x 60% ...and... THR (upper limit) = MHR x 80%

2. THE BETTER METHOD!!!! ***HEART RATE RESERVE*** More accurate to train with is the Heart Rate Reserve (HRR) method HRR = MHR - RHR ...ex. Jamie's HRR = 197-66 = 131 THR (lower) = (HRR x 60%) + RHR ...and... THR (upper) = (HRR x 80%) + RHR

Fitness Principals

jgroves17 — 2013-10-16 17:07:38 UTC

Overload/Progressive Overload: Most important! The body will adapt to the workload you apply to it. Be it endurance, strength or power ...your body will work to meet the demands. To continue to make gains, one must progressively increase demands imposed on the body.

FITT Principal: See below Specificity: Activities must be specific to the goals and situations which apply. Ex, Low impact for seniors, or mid-intensity & low weight for endurance athletes. Chest press won't help cardio. Rest & Recovery: Rest time is extremely important for muscles to repair. One should take a day rest after an intense workout or a strength workout. Exercising muscle groups on different days allows for exercising every day without risking damage or injury. Use it or Lose it: The counter part to Progressive Overload, if muscles are not used... they atrophy, like wise with abilities such as speed, balance, agility, etc ...If they are not used you gradually lose the ability.

Some other possible principals include...

Variety: Using a range of exercises and alternating exercises occasionally to achieve muscle confusion... which keeps the muscles adapting to the exercises. Regularity: Both in workout frequency and effort. Irregular or infrequent workouts will not benefit you as much as frequent & consistent workouts... Also one should put the same level of effort in to each workout to continue making gains, this requires increases in exercise difficulty over time.

See more here... http://ultimatefitness.hubpages.com/hub/7-Principles-of-Fitness

Arteries & Veins

jgroves17 — 2013-10-16 20:05:21 UTC

Arteries => Carry blood to the muscles Veins => Carry blood to the heart

Arteries => Are thick walled and elastic to withstand the pressure from the heart's pumping, they carry oxygenated blood to the muscles. Veins => Are thin walled vessels with valves which help to transport blood back to the heart and prevent back flow of blood in the system.

1 Rep Maximum (1RM) and Workout Weights

jgroves17 — 2013-10-16 20:51:10 UTC

Finding the 1 Rep Max can be done based on how many reps you managed with a given weight.

1 Rep = 100% of 1RM 2 Reps = 95% 4 Reps = 90% 6 Reps = 85% 8 Reps = 80% 10 Reps = 75% 12 Reps = 70% 14 Reps = 60% 15 Reps = 60%

(Weight lifted) ÷ (Percent of 1RM) = 1RM ...ex. 150lbs @ 4 reps... 150lbs ÷ 90% = ~167lbs

To find the weight to use for a workout, then multiply the 1RM by the percentage you want to work at (ex. 60% or 80%) depending on the question you may want a upper and lower weight to allow for a range.

1RM x 60% = Target Lift Weight ...ex. from above at 60% & 80%... 167* 60% & 80% = 100lbs & 134lbs

Eccentric, Concentric & Static

jgroves17 — 2013-10-17 20:30:25 UTC

There are 2 main parts to a exercise motion... Eccentric and Concentric

Eccentric: The "negative" portion of a movement, when the resistance is moving with gravity. This half of the movement helps to lengthen the muscle after contraction Ex. The downward part of a push up, lowering the dumbbell in a bicep curl, and allowing your arms to be pulled up at the end of a Lat. Pull-down

Concentric: The "positive" portion of a movement, when you are exerting force against gravity. This is the when the muscle is contracting. Ex. The rise in a push up, the "pull-down" in the Lat. Pull-down, the tough part of a pull up.

Static: An exercise you hold... ex. Plank, Wall Sit, anything that you hold ...you can pause part way through a bicep curl for a static portion.