THE HEALTH MAGAZINE: A GUIDE TO FITNESS & WELLNESS
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- ASSESSING HEALTH & FITNESSCARDIOVASCULAR - RESISTANCE - FLEXIBILITYFITNESS ASSESSMENTS & PRINCIPLES
- Hello, once again! We are now entering the third topic which is about assessing health and fitness. From where we left off, we learned about physical wellness and setting up SMART goals. So, in this module we will be diving a little bit deeper into our physical wellness and putting our SMART goals into action.Before going further ahead, let me introduce to you CARDIOVASCULAR, RESISTANCE, and FLEXIBILITY Training, the three main physical activity for this module! In addition, you will be learning about how to create a fitness plan, how to properly assess it, and the fitness principles. Now that I have "warmed you up" with a little bit of information of what you will be learning, I hope you have a great time and learn a lot in the third topic!
- AEROBIC EXERCISE - The heart pumps oxygen for your muscles and your muscles uses it for a long period of time.AEROBIC INTERVAL TRAINING Involves medium-high intensity aerobic exercise then, alternating it with low intensity aerobic exercise.
- TARGET HEART RATE - Working with the set of heart beats per minute to reach your fitness level. The rate is usually between 60%-80% of your maximum, depending on your intensity level.
- CARDIOVASCULAR TRAINING
- MAXIMUM HEART RATE - Number of beats per minute your heart produces when doing cardio. To calculate, use the formula: 220 - YOUR AGE
- Whenever you're planing a workout routine, it's best to know what an Aerobic and Anaerobic exercises are, the Target and Maximum Heart Rate, and the difference between a Low, Medium, and High Intensity.
- ANAEROBIC EXERCISE - Doing fast and more intense exercises resulting in shortness of oxygen.ANAEROBIC INTERVAL TRAINING High intensity exercise is used, followed by a low intensity exercise. The high intensity exercise is done at 85%-100% of your maximum heart rate.
- CARDIOVASCULAR FITNESS - Doing cardio for 2.5 hours every week, getting blood and oxygen to your muscles by the ability of your body when doing cardio.
- RESISTANCE TRAINING CAN BE DONE THROUGH: - Dumbbells or Barbells- Weight Machines- Medicine Balls- Resistance Bands - Body Weight
- HOW TO PERFORM RESISTANCE TRAINING PROPERLY:-Must be performed 2-3 times a week.-Completed with 8-12 repetitions that are done in 2-3 sets.-Do 8-10 exercises specifically on your major muscles group.
- RESISTANCE TRAINING
- RESISTANCE TRAINING - Exercising a specific group or individual muscles against a heavy resistance in order to improve your muscle fitness.
- ASSESSING HEALTH AND FITNESS - MODULE 3 (All sources came from Canvas Module 3 & all pictures came from StoryBoardThat pictures)
- FLEXIBILITY - Being able to move a joint through a full Range Of Motion also known as ROM.
- FLEXIBILITY TRAINING
- When it comes to flexibility stretching, Self-Myofascial Release (SMR) and static stretching are the most common forms of stretch.
- SELF-MYOFASCIAL RELEASE - Used to release tension on tight muscles. Sitting everyday for hours tends to create tight muscles on hips. Luckily, putting pressure on the area with a foam roller can help release the pain.
- SUBJECTIVE ASSESSMENTS -Reporting your SMART goals, eating habits, health conditions, and how much you participate in physical activity.
- LOW INTENSITY - Great choice for fat loss and beginning a cardio workout routine. Target heart rate is from 40%-60%. Slow, easy, and can last over 40 minutes, such as walking.
- In order to begin your fitness workout, you must create a fitness workout plan. To begin, your plan there must be a subjective & objective assessment.
- BODY MASS INDEX (BMI) - Calculates your weight and height to see if you're at an appropriate weight level for your height. Having a less than 25 BMI means you're at a acceptable level, a 25-30 means you're overweight, and a 30 and above means your obese.
- HOW IS HEALTH AND FITNESS ASSESSED ?
- MEDIUM INTENSITY - Also be used for fat loss and can increase aerobic exercise. Target heart rate is at 70% meaning the cardio is harder and is performed 20-40 minutes.
- OBJECTIVE ASSESSMENTS - Information about your body's physical health. This includes your weight, BMI, blood pressure, resting heart rate, and circumference measurements.
- HIGH INTENSITY - Is performed for 5-20 minutes depending on your current fitness level. The exercise's target rate is between 80%-85%.
- REMEMBER: *If you're doing resistance training, gyms aren't the only place to do it, it can be done anywhere!*Household items are also a great replacement for free weights!
- Once you have completed the subjective & objective assessments, it is now time to assess your fitness level. Assessing the areas of flexibility, muscular strength & endurance, and aerobic fitness.
- FITNESS LEVEL ASSESSMENTS & IMPORTANT FITNESS PRINCIPLES
- COOL DOWN - After completing your physical activity, you move on to doing a cool down. This doesn't mean sitting down and resting! When you're doing a cool down, this means a few minutes of slow walking and stretches just like in your warm-up. This process will allow your heart rate to go back to normal and control normal blood flow.
- WARM-UP - before starting those or any other physical activities, you should always warm-up. Warming up means stretching the muscles you will be using and/or taking a couple minutes of jogging. When you do warm-ups, you're lowering the risk of injury, reduce muscles soreness, and raising your body temperature.
- BONUS: CIRCUIT TRAINING - Involves different exercises that works the entire body instead of one specific part. It's a great way to perform resistance training and aerobic work at the same time.
- CURL UP OR SIT UP TEST Measures endurance and abdominal strength.PUSH UP TEST Measures endurance and upper body strength.SIT AND REACH Measures flexibility.
- Lack of flexibility will make you more prone to injuries and prevent or give you a hard time achieving your workout routine/fitness goal.
- It's also important to remember that flexibility training is included in workouts as it:
- - Corrects muscle imbalance- Increase joint range of motion- Decrease immoderate muscle tension- Relieve joint stress- Improve daily activities performance
- STATIC STRETCHING - It's also used in tight muscles. However, when muscles are still tight, muscle imbalances and a risk to injury may occur. With static stretching, it lengthen and stretches them for 30 seconds reducing tension.
- DYNAMIC STRETCHING - Athletes uses this before an athletic game, they stretch a specific muscle group by performing a repeated movement.
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- RESTING HEART RATE - Number of heart beats per minute when you're body is at a resting state. To measure, gently place your index & middle finger by your wrist, below the thumb, and count it for 10 seconds, then multiply it by 6. A normal resting heart rate is between 60-100 bpm.
- WEIGHT - Always use the same scale when measuring your weight, to get the most accurate weight. *TIP: Wear less clothing and use the bathroom before measuring*
- CIRCUMFERENCE MEASUREMENTS Measuring your hips, waist, upper arm, chest, and thigh. Measuring them will help you create a baseline and track your progress.
- BLOOD PRESSURE - Blood circulates or pressures the heart during a cardiac cycle. When taking your blood pressure, two measurements comes up. Systolic is the top number. It measures when the heart beats. While, diastolic is the bottom number. It measures between heart beats.
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- FITT PRINCIPLE - An acronym that stands for Frequency, Intensity, Time, and Type. The FITT principle can be applied to any of the discussed training.
- ONE MILE RUN (VO2 MAX) - Measures the maximum amount of oxygen you use during high intensity workouts. It is also used to measure your cardiovascular endurance. To calculate: run as fast as you can for one mile, record your heart rate using the resting heart rate technique, and go to a VO2 Max website.
- PRINCIPLE OF OVERLOAD - Putting more stress or demand in your body to improve and increase your fitness level.
- PRINCIPLE OF PROGRESSION - Changing a workout, when it's feeling easy, to continue improving your fitness level.
- PRINCIPLE OF SPECIFICITY - Training a specific muscle or skill, so that your body adjust to your demands.
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