Below is a list of several ways to apply knowledge of the content. This will improve learning and demonstrate understanding as well as provide valuable scholarly contributions for others. The Application Rubric contains the criteria for evaluating this and other work. See the guide for presenting work.
==ESSENTIAL APPLICATIONS==
Physical Activity Readiness Questionnaire (PAR-Q)
Complete the PAR-Q form before doing any physical activity for this class. If you answered "YES" to any of the questions, provide a detailed explanation to your instructor. DO NOT attempt the fitness test until you have clearance from your doctor and you have consulted the instructor. Please include other concerns you may have that are not addressed in this questionnaire.
Fitness Assessment (present these at Fitness Test Results)
Before completing an assessment, examine the PAR-Q sheet. If there are any concerns based on this questionnaire, consult a physician and the instructor before completing these tests. Before the actual test, students should attempt the activity at a moderate intensity to determine readiness for the test.
The objective of the assessment is to analyze your fitness level in the important health-related fitness components. The assessment and results are for your benefit. At the end of the term, you should complete the same assessment again to compare the differences. An honest and accurate performance yield the best self-feedback. Examining these tests will require looking ahead at topics scheduled for later in the course. Perform at least one test for each of the components listed below:
- Cardiovascular: Follow the protocol for the 1.5 run test or another standardized cardiovascular fitness test.
- Strength: Perform a standard sub-maximal strength test, preferably on several muscles groups of the upper and lower body. Make sure the test has established norms for comparison and follow the protocol exactly as listed.
- Flexibility: Perform a sit-and-reach test. Other flexibility tests may also be performed for a more comprehensive test of flexibility.
- Body Composition: Use one of the following assessments: skinfold, hydrostatic weighing, air displacement, or girth measurement. Skinfold measurements are recommended and many health clubs offer this testing as a service. You may also be able to perform this test if you can obtain some calipers and find someone to help take the measurements. If you perform your own skinfold test, make sure to strictly follow the procedure. Other tests such as bioelectrical impedance, waist-to-hip ration, and BMI are not recommended because of their questionable accuracy.
Workout Logs
The exercise log is a detailed account of cardiovascular, strength, and flexibility exercises performed throughout the term. Keeping a log of exercise has been shown to help people adhere to their program. Furthermore, it provides feedback to help examine personal progress. See a tutorial on how to enter workouts in the logs. The log should include the following components:
Cardiovascular (present this work on the Aerobic Log)
- Mode: Aerobic in nature. Uses large muscle groups and is repetitive in nature.
- Frequency: 3 or more times a week. Indicate using the "date" column in the log.
- Intensity: In an aerobic zone most of the workout. An objective intensity zone must be used. The Heart Rate Reserve (HRR) method is recommended (at 60-85% HRR intensity). On the log, show the target zone values and several intensity values (3+) taken periodically during the workout. Also record preceived exertion as a subjective workout intensity.
- Duration: At least 20 min. in an aerobic zone. Record total exercise time (including warm-up) in "Total Time" column.
Muscular Strength (present this work on the Muscle Log)
- Mode: Dynamic. Fixed weights or free weights are recommended.
- Resistance (intensity): Enough resistance (weight) to achieve near fatigue (volitional exhaustion) within 8-12 reps. Progressive resistance training means increasing resistance when you begin doing more than 12 reps. Indicate weight used and number of repetitions in the muscle strength log.
- Sets (duration): 1 or more sets. Rest 1-3 minutes between sets.
- Frequency: 2 times per week for each muscle group.
Flexibility (present this work on the Muscle Log)
- Mode: Each major muscle/joint should be stretched. Slow sustained is recommended. PNF is better. Ballistic is not recommended.
- Intensity: To point of mild discomfort.
- Repetitions (duration): Each exercise 2-4 times and holding final position. Assure equilateral flexibility.
- Frequency: 2 or more days per week.
You will be graded on displaying consistency and accuracy in following the principles recommended. Record all information as accurately as possible from your personal workout. If you miss a day or fail to follow the recommended program, write in hypothetical entries to demonstrate your knowledge of what should have been completed. Provide a note that it is a hypothetical entry.
Nutrition Analysis (present this work on the Nutrition Log)
Keep track of everything you eat for a couple days. Include the name of the food and the amount you ate. Be as accurate and specific as possible. Writing this information down while you eat is recommended. Then follow the instructions below to complete the analysis (a screencast tutorial is also available):
- Visit the US government sponsored website http://www.mypyramidtracker.gov
- Account setup: You have the option to set up an account or just “check it out.” The best method is to set-up an account, so you can enter foods for different days and also save your food history and profile.
- Open the Nutrition Log entry form at UniCommons.com in a seperate browser window.
- Food list: At the MyPyramidTracker site enter each food that you ate for that day. Keep in mind that food databases do not always have the exact food you ate. You may have to substituted closest thing in some cases. When everything is entered, click the "select quantity" link. After entering all the quantities, copy and then paste the list of foods into the "Food List" box on your nutrition log.
- Analysis: At the MyPyramidTracker site click the “save and analyze” button. You will receive a number of nutrient analysis options on the next page. Click the “Nutrient Intakes” analysis. While viewing your analysis, copy and then paste the list of nutrients and values into the "nutrition analysis" box on your nutrition log.
- Discussion: On your nutrition log entry form provide a discussion that includes some introspection on your results and then submit your analysis for that day.
- Repeat: At the MyPyramidTracker site click on the “update profile” link at the top. Choose a different “entry date” and repeat the steps again to complete an anlysis for another day.
..::
==RECOMMENDED APPLICATIONS==
Some of these or similar projects should be completed. . .or come up with some of your own.
Hot Topic Discussion
Start a discussion on a hot topic in health. Begin by providing a thorough background on the topic and then pose some engaging questions. Follow up by interacting with others who reply.
Planning for Change
Develop a personal contract for behavior changes you would like to make. Include some or all of the following elements: specific goals (long and short term), workout plan, a schedule, address multiple dimensions of wellness, time management techniques, behavior change methods, and identification of barriers to change.
Determining Cardiovascular Intensity
There are several methods for establishing intensity target zones. Present information about a good method for establishing an intensity zone for aerobic exercise. Along with this, share your personal zones based on this method. Most individuals should use the heart rate reserve (HRR) method.
Example: Heart rate reserve (HRR) is a method recommended by Hoeger. The formula below is used:
- Estimate your own maximal heart rate (MHR) = 220 minus age (220 – age)
- Resting Heart Rate (RHR) = Choose a time when you are relaxed such as immediately after waking up from sleep. Using your index and middle fingers, find your carotid or radial pulse. Take this for 30 seconds and multiple times 2 for a value in beats per minutes.
- Heart Rate Reserve (HRR) = MHR – RHR
- Training Intensities (TI) = HRR x TI + RHR. The optimum aerobic training zone is found between the 60% and 85% training intensities. Older adults or individuals who have been physically inactive should start at 40% to 50% training intensity during the first few weeks of the exercise program. The zone should be recalculated periodically because values will change as fitness changes.
60 Percent TI = HRR X .60 + RHR = ___ bpm
85 Percent TI = HRR X .85 + RHR = ___ bpm
Monitoring Cardiovascular Intensity
Several intensity monitoring methods and devices exist. Present information about a method or device and discuss its advantages and disadvantages. Examine its effectiveness in relation to your established training zone.
Fitness Media
Find a good video or website that features exercise content. Share this along with your personal critique. An example would be to find a video demonstrating an exercise technique on YouTube. Use the "Create Media" button to present this information. Videos should be embedded rather than linked.
Review Exercise Equipment
Review your favorite (or a new) fitness device you have used recently: Provide a thorough review that includes your impressions of the apparatus, within the context of the workout recommendations for the class (e.g. intensity, duration).
Worksheets or Questionnaires
There are many health and fitness related questionnaires available in the textbook and online. Fill these out and present them along with a critique of the questionnaire.
Learn a New Activity
Dedicate to learning a new activity or sport--something you have never done before. Receive either professional or informal instruction on how to do the activity, and go about practicing and learning it for several weeks. Report on your experience and provide some recommendations and introspection about the activity or sport.