...together. And VO2 Max is the maximum oxygen consumption attainable during maximal work. VO2 max can only be improved in 10 – 20% of the population, with training. The training that is best suited to improving VO2 max is: Continuous Training which is about running at moderate to high intensity. Athletes who use continuous training will become aerobically fitter and will be able to train at a higher intensity for a longer time. Another type of training that helps improve VO2 max is altitude training. When training at altitude, the amount off red blood cells is reduced and activity allows the body to cope with less oxygen for activity. When back at sea level, red blood cells become more efficient and are able to use oxygen more efficiently for exercise. It is undoubted that Mo Farah has a high VO2 max. Ways to measure this is using the multi-stage fitness test. This is beep that is a set amount of seconds apart and as the levels increase the time between beeps decreases. The higher the level the athlete gets, the higher their VO2 max. People like Mo Farah will most likely beat the multi-stage fitness test due to their highly developed and efficient aerobic capacity. Another way to measure VO2 max is by using the PWC 170 test which is considered a more reliable test as it actually measures the VO2 max. The test consists of a mounted cycle with a heart rate monitor and breathing apparatus is used to measure your breathing and then give your VO2 max. We can also assume that Mo Farah has...
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...threshold will be reached at a relatively low running speed; with more effective training the threshold will be achieved at a higher speed. Elite athletes reach the lactate threshold at a much higher running speed than sub-elites. The threshold is, once again, a function of effective training and also genetics. Many scientific studies indicate that the lactate threshold is one of the best predictors of distance running performance. Objectives: To investigate the changes in blood lactate during incremental endurance activity of sport science male student aged 24 years old. To investigate the changes in blood lactate during pre and post endurance exercise of sport science male student aged 24 years old. Purpose: The purpose of this study was to measure the changes in blood lactate during pre and post and during incremental of endurance exercise on sport science male student aged 25 years old. Methodology: Equipment/Apparatus: Procedures: 1. Roll the fingertip gently to warm the area and increase blood flow. 2. Disinfect the area by using an alcohol swab. 3. Hold the finger firmly to prevent sudden movement, position the lancet, the phlebotomist will then make a small puncture on the fingertip, and then allow the blood to bead. Punctures in the fingertip should be into the pulp and across, rather...
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...What everyday changes, if any, might you make to increase the amount of energy expended in your day-to-day activities? To increase the total amount of energy expended in daily activities the time and amount of daily active exercises must be increased. The more vigorous the exercise performed is, the more energy is expended. All leisurely activities should be taken care of throughout the day, but the vigorous activities should be planned in order to incorporate all muscle groups and cardiovascular exercise. What types and amounts of exercise would work best for you? Among the exercises listed the ones that would work best for me would be walking, jogging, and playing sports. Also weightlifting and aerobic exercise would help to expend energy and burn calories. Riding a bike could also be an option as this could be enjoyed by the whole family. Can the activities be performed year-round? If not, can you suggest alternative activities and locations for inclement weather? Though bicycling cannot be performed at the home without a stationary bike, running and jogging can be done standing in place or on a treadmill. During favorable weather conditions these activities can be enjoyed outdoors. However, during inclement weather these outdoor activities can be put to a halt. During these times there are still many options. With personal gyms opening at an exponential rate, having the right equipment and an educated trainer has become an easy commodity to acquire. Also, many activities...
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...Classification Essay: Cardiovascular Exercise A. Olived October 14, 2010 Eng 090 Mark Price In the past several years, it has become very clear to most people that exercise is beneficial and possibly even critical in maintaining optimal health. Many studies have shown that one particular form of exercise is the most effective in preventing premature disease and death and that is called cardiovascular exercise. Cardiovascular exercise or simply cardio, is defined in simple terms as any activity that raises your heart rate to a near maximum rate for an extended period of time. The most popular modes of cardiovascular exercise are running, using the elliptical machine, and swimming. Running or jogging has proven to be an excellent form of cardio. It is the most efficient way to burn calories, leading to weight loss. More importantly, it also uses several different muscles so the body is exerting a lot of effort which raises the heart rate. Although running provides great benefits to the body, there are also downfalls to this mode of cardio. One major disadvantage of running is that there is a constant striking motion as your feet hit the pavement or the treadmill belt so that results in quite a bit of wear and tear on the joints. Many complaints of arthritic pain or joint deterioration can be due to excessive running. Even with that disadvantage, running still sits at the top of the list as one of the most popular forms of cardiovascular exercise. Another type of popular cardio...
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...Walking and Fitness Test Midterm Started 6/30/13 9:22 PM Submitted 6/30/13 9:52 PM Status Completed Score 68 out of 90 points Time Elapsed 29 minutes out of 4 hours. Instructions Question 1 2 out of 2 points Who is responsible for a person's level of physical fitness? Answer Selected Answer: c. the individual Question 2 2 out of 2 points Side stitches are usually common among which group: Answer Selected Answer: 2. the beginner to exercise Question 3 2 out of 2 points Resting heart rate_____ with exercise. Answer Selected Answer: b. decreases Question 4 0 out of 2 points The energy system for muscle contraction during the first few seconds of exercise is the: Answer Selected Answer: a. lactate acid system Question 5 2 out of 2 points The ability of a muscle to exert maximum force against resistance is Answer Selected Answer: b. muscular strength Question 6 0 out of 2 points According to the FITT concept, the recommended length of the aerobic phase of each exercise session should be at least Answer Selected Answer: b. 30 minutes Question 7 2 out of 2 points The maximal amount of resistance that an individual is able to lift in one single effort is a method of assessing is defined as Answer Selected Answer: a. muscular strength Question 8 2 out of 2 points Which of the following is a skill-related aspect of physical fitness? Answer Selected Answer: a. Agility Question 9 2 out of 2 points ...
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...maintain and continue doing things. At this moment my personal exercise habits are slim. I always start off with the right intentions of losing weight and feeling better about myself but once the pain starts to hit and the hunger feelings get stronger I end up quitting. Now that I am pregnant I want to make positive changes that I can stick with so I have decided to challenge myself and put a new plan in order. I want to be able to set realistic goals for myself and actually gain what I need for the baby and lose the weight I so desperately have been trying to get off for years. I have decided to incorporate yoga, light stretching, water aerobics and lots of walking into my new plan. I am also coming up with a healthy eating plan for me that won’t harm my baby and basically allow me to eat all I want without gaining to much extra weight. I really think this will help me through the pains of pregnancy and also post-partum allowing me to continue and lose weight after the baby. Being that walking is a locomotor exercise I will incorporating a lot of walking especially around my building. By starting with 5 or 10 minute walks 3 times a week and progress to 20 or 30 minute walks 3 — 5 times a week I feel this is the right path to start for me. I however will not be able to do many of the non-locomotion training without moderate supervision and guidance because of fear of hurting myself or the baby. Certain exercises that involve stretching , bending and twisting may not be used...
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...Thesis: Joining an aerobics class has many benefits. Aerobics is an exercise that is done in a form of a group which has a rhythmic movement continuously. These are some of the benefits I want to elaborate on are, mental, social and physical benefits. First and foremost , the mental benefit it help to reduce metal stress ,for example , when one get a rough and a though day at the office ,it makes one depressed and stress out, after a long day at work ,by taking aerobic class it help to reduce stress and become stress relief . And it also improves self-image regardless of one’s weight, size or age can quickly elevate a person’s perception of their attractiveness. In addition to these benefits, we benefit socially by making new friends and meeting interesting instructors. For instant, interesting instructors can make you enjoy the class a lot and also they can teach you a lot of exercise for one to lose more weight to burn most fat and calorie in the body tissues. And also meeting friends that you will be communicating with them and also to motivate each other to work out and get in shape, which is every good in socializing when joining Lastly, the physical benefits tones muscles and strengthens heart. For example, when one is having pains in the body, the aerobic exercise class helps to prevent muscles cramps, and also toning muscles throughout the body can improve overall circulation and reduce blood pressure. It strengthens heart, it conditions...
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...regular gym or health club, guides individuals in various states of physical conditions through comprehensive training program helping them achieve an enhanced level of fitness. II. The ESWC offers aerobic classes, through out the week including yoga, cardio dance, body contouring, and Zumba along with training equipment and a variety of fitness testing. Transition: Now that you know a little bit about the Wellness center, I will now share the equipment the center has to offer. I. The center holds a variety of equipment, which includes treadmills, stationary bikes, elliptical, stairmasters, rowing machines, exercise balls, Bosu balance trainers and much more. II. The machines in the center are designed to improve muscular strength and endurance. Some of the additional equipment includes weighted-medicine balls, Bosu balance trainers, exercise balls, resistance bands, and mats. Transition: Now its time to learn about the facilities in the Wellness Center. I. One of the facilities is the...
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...Frog Skeletal Muscle Exercise 1: Twitch Recruitment Using the Horizontal Compression buttons and the scroll bar, display the data you wish to include in your report. 1. As you increase voltage to the muscle describe how it responds to the increased stimulus. A n s w e r A n s w e r Study Questions 2. What was the smallest voltage required to produce a contraction (the threshold voltage)? What proportion of the fibers in the muscle do you think were contracting to produce this small response? A n s w e r A n s w e r 3. What was the smallest voltage required to produce the maximum (largest) contraction? What proportion of the fibers in the muscle do you think were contracting to produce this maximal response? A n s w e r A n s w e r 4. What do you conclude happened to the number of fibers contracting as the voltage was raised from threshold to that required to produce a maximal contraction? A n s w e r A n s w e r 5. In light of the all or none law of muscle contraction, how can you explain the graded response? A n s w e r A n s w e r Exercise 2: Effects of Stretch 6. Describe how the isolated muscle behaved as it was stretched progressively. A n s w e r A n s w e r Study Questions 7. What effect does stretching the muscle have on contraction strength? Is this effect linear? A n s w e r A n s w e r 8. What stretch resulted in the highest contraction...
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...F- At least 2 to 3 days of Muscular Endurance exercise. Go to yoga class at least once a week. Take one day to rest any sore muscles. Do a new activity such as swimming, tennis or any other sport at least once a month. Cardiovascular exercise at least 2 to 3 days a week. Flexibility exercise at least 1 to 2 days a week. For the Yoga class the whole routine is an hour and half lang. Each position will be held for at least 15 to 30 seconds. I will hold the different positions listed in the chart longer by adding 5 to 10 seconds each week as I continue the yoga class. I- Before I begin to start my workout do warm-up exercises such as, sprinting, jumping-jacks, and push-up. Then build up each exercise slowing making the amount of sets increase...
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...Name: Joh Sturdy Title: To investigate the effect of exercise on breathing. Aim: The aim of this experiment is to find out the effect of exercise on the respiratory system Introduction: During exercise, our muscle cells respire more than when we are resting. Exercise is carried out by increasing the respiration rate and the heart rate. (BBC Bitesize 2014) Exercise occurs when the muscles contract and relax which create movement. Energy for cells is created in the mitochondria of every cell, through the process of cellular respiration (Glucose + Oxygen -----> Carbon Dioxide + Water + ENERGY). The Mitochondria is known as the "powerhouse" of all cells and they act like...
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...Skiers and snowboarders appreciate how physical their sports can be. If you frequent the slopes, you understand why keeping your body in good physical condition is important. However, you can’t always get atop the mountain to ski or snowboard. What type of activities can help boost your fitness for these two strenuous sports? Of course, you can walk or jog. However, peddling bicycles can be an even better way to shape up for the slopes. Here are a few reasons why visiting a bike shop is an excellent way to improve your skiing or snowboarding skills. Endurance & Stamina Riding bicycles, especially long-distance riding, has outstanding cardiovascular benefit. By improving your cardio, you will enhance your stamina and endurance for skiing and snowboarding. Anyone that has climbed a steep grade riding bicycles understands why a bicycle shop may have the perfect piece of equipment to help shape up for the slopes. Both beginner and advanced level skiers and snowboarders realize how much more enjoyable their experience when they don’t wear out quickly. Riding bikes is a super way to reduce the effects of exhaustion while you’re enjoying the slopes. Sure, there are countless ways to improve endurance and stamina, but riding bikes is a fun way to accomplish this goal. Leg Power & Balance Running will help develop strength in your legs for skiing and snowboarding. However, so does riding bikes. The physical motion of driving bicycle peddles with your feet is very similar to the...
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...P5 collect physiological data to investigate the effects of exercise on the musculoskeletal, cardiovascular, respiratory and energy systems, with tutor support Cooper Run The test measure a person’s fitness and how far they can run in twelve minutes. How to do the test: 1. The athlete warms up for 10 minutes. 2. The assistant gives the command “GO”, starts the stopwatch and the athlete commences the test. 3. The assistant keeps the athlete informed of the remaining time at the end of each lap (400m). 4. The assistant blows the whistle when the 12 minutes has elapsed and records the distance the athlete covered to the nearest 10 metres. 5. The Cooper test is a test of physical fitness. It was designed by Kenneth H. Cooper in 1968 for US military use. 6. In the original form, the point of the test is to run...
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...My Personalized Nutrition and Exercise Plan Dietrich Collins University of Phoenix Dr. Nicole Nearor July 14, 2013 My Health/Nutrition Target My nutritional health has been a very important part of my life since 2001 when I discovered I have Crohn’s disease. The food I consume affects my life in serious and immediate ways. Throughout this course I have learned various ways to help improve my dieting and better my overall health with different foods, ways of cooking foods, and supplements to help provide nutrients my body needs. Having Crohn’s disease can often make eating fruits and vegetable very painful. Although I have a chronic illness, I plan to find a pain free way to incorporate more fruits, vegetables, and exercise to provide my body with the total nutrients it needs. Changes/No Changes From My Original Healthy Eating Plan My previous eating habits consist of a lot of pasta, meats, and bread because they do well with my digestive system. I have currently added more dairy and leafy vegetables to supplement my areas of deficiency. After completing the Food Tracker a second time I was still very deficient in my amount of fruit intake. Even with my adjustments I am still under my recommended calorie intake. In fact my total average calorie intake went down from 2906 to 2738 for a three day period. My results were still over the limit in saturated fat, and under the limit in magnesium, potassium, and several vitamins. These results are the essential...
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...role it plays in achieving optimal physical results. Working out will make you thirsty, but be sure you are drinking enough to compensate for your exercise? During one hour of intense exercise, the average person can lose a full quart of water just by sweating. To prevent dehydrating, it is a good idea to drink one glass of water for every twenty minutes of exercise. If you know you are prone to sweating a lot, you should be sure to drink even more. Drinking water during exercise is extremely important. However, it is just as important to drink water before and after a workout as well. If you are planning on a tough workout session, you should drink 3-4 glasses of water in the 3 hours before you start sweating. If your muscles are not hydrated when you begin working out, they will be more prone to cramping and injury. Dehydration is also linked to muscle soreness, so be sure your muscles are nice and hydrated before you start. After your workout, you will want to rehydrate your body with even more water. The optimal time for this is within the first two hours after you exercise. At a minimum, you will want to consume one cup per hour. By drinking water in this key period, you can help your body recover and stave off muscle soreness. Plus, you?ll feel more energized for the rest of the day as dehydration from exercise can cause fatigue. Of course, water it not just necessary when you are working out. It helps our body function in everything we do. For one, water...
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