GKIN 100 1nd Edition Lecture 2Outline of Last Lecture I. GKIN Introduction covering Chapter 1 and 2. Three modules of learning objectives. II. The difference between Health and Wellnessa. Health is a tightrope between illness and injury.b. Wellness can be physical, emotional, intellectual, interpersonal, spiritual, environmental. III. SMART goals are Specific, Measurable, Attainable (or Alterable), Realistic, and Time Based.Outline of Current Lecture I. Physical Traininga. Americans and Physical Activityb. Definition of Physical Activity and ExerciseII. Training Principlesa.Specificity, Progressive Overload, Reversibility, Individual Differences, DiminishedReturn.b.Training Guidelinesc.Definition of Enduranced.Cardiovascular Systeme.Respiratory SystemIII. Target Heart RateIV. Example of a FITT workout PlanCurrent LectureThe learning objectives on powerpoints are a good source for questions on the tests.Physical Training – You should be able to create a workout by the end of this class and be able to state things according to FITT principles.Americans and Physical Activity – This topic has changed over the years as society has changed. As a result: only 1/3 of Americans participate in a leisure activity, 28 % exercise vigorously 10 min 3/wk, 25% are physically inactive, 78% of highschool dropouts never exercise, 39% of college grads never exercise. These notes represent a detailed interpretation of the professor’s lecture. GradeBuddy is best used as a supplement to your own notes, not as a substitute.What does this tell us? Education is an important component to physical fitness because it creates individual ownership. These statistics have not changed much in 20 years.Physical Activity: movement carried out by the skeletal muscles that requires energy.So the act of waking up equals a change in heart rate. Walking to class, lifting a spoon to your mouth. These are NOT the same as physical training.Exercise: Planned, structured, and repetitive movement intended to improve or maintain physical fitness.Lefels of fitness depend on the hearts ability to pump blood and the energy producing capabilityof cells. 10 minutes of cardiovascular activity? We don’t see this anywhere in the US surgeon general’s recommendation.Training Principles: Specificity, Progressive Overload, Reversibility, Individual Differences, Diminished Return.Specificity: to develop a specific physical fitness or skill you must practice an exercise designed for that component. So once you have 10, 000 miles, or 10,000 shots, or 10,000 throws, you canconsider yourself skilled in that component. “You get good at what you practice”Progressive Overload: FITT goals for progressing in a physical fitness lifestyle. Frequency (how often), Intensity (how hard), Time (how long, duration), Type (mode of activity). Progression is critical: stress then back off. A chain of stressful activities will eventually break. Reversibility: This is the principle of “use it or lose it” – the body adjusts to being out of shape asit does to gaining fitness levels. Strength training won’t regress if you keep it up 1/week but cardiovascular training takes more repetition to sustain. Individual Differences: We are not all created equal, there are different body types and differentthresholds. Diminished Return: improvement in physical fitness slows and eventually levels off. Cardio Respiratory Activity:Examples of cardiorespiratory activity include Running, Biking, or Swimming BUT note that these are different. 1 mile biking does not require the same amount of energy or fitness level as 1 mile of running. To design your own workout, assess your own physical fitness levels.Train your mind: you are capable of more than your mind says – this is where breakthroughs happen, when you show your mind what your body is actually capable you establish new thresholds.Training Guidelines: Start slow (get in shape gradually), Train to change, Train regularly, Warm up, Be safe, Listen to your body, Rest, Cycle volume and intensity, Train your mind, Fuel the activity, Track your progress, Train with a partner (“none of you are bigger than all of you”).Endurance: The ability to perform prolonged large muscle dynamic exercise at moderately high levels of intensity. This is KEY to your health. Push your Anarobic Threshold – the amount of physical activity you can sustain while getting enough oxygen to perform work.Cardiovascular System: (overview) The heart, blood vessels, and respiratory system. Remember: arteries are the outbound transportation system of fresh oxygenated blood. Veins transport inbound deoxygenated “old” blood to the heart. The transportation of oxygen and nutrients is key. Respiratory System: This system is key in physical fitness; you must learn to take deep breaths to efficiently pic up and deliver oxygen. A system of gas exchange and pressure changes. Why do we do this? To avoid cardiovascular disease, cancer, type 2 diabetes, osteoporosis, To achieve better respiratory, metabolism, and immune function. And to control body fat. Target Heart Rate: There is a handout on Canvas. Resting HR: (RHR) best to measure this right before you get out of bed in the morning (although an alarm can raise your heart rate) OR after 10 minutes of complete rest.We measure heart rate in BPM – beats per minute. Maximum HR (MHR) : 220 – Age = MHRHR Reserve (HHR) : MHR – RHR = HRR We can also measure cardiovascular capacity using a VO2MAX machine, this is the best indicator of cardiovascular fitness.Example of a FITT workout plan:F – (frequency) – 3-5 Days/weekI – (intensity) – 40-85% HRR, 55-90% MHR, 12-18 RPE T – (time) – 20-60 minutesT – (type) – Aerobic activityDon’t forget to ask yourself critical questions: why might I choose a certain frequency or intensity over