discussion board due thursday
Discussion: Improving Cardiorespiratory Fitness
Certain inherited characteristics and behaviors may place people at higher risk of health problems (such as cardiovascular disease stroke diabetes and certain cancers) and death. Physical inactivity doubles the risk for heart disease while regular activity cuts the risk in half. A growing number of studies shows that regular physical activity also lowers the risk of having a stroke (Do Lee Folsom & Blair 2003).
Physical activity may reduce or eliminate risk factors of high serum cholesterol levels high blood pressure glucose intolerance obesity and high stress. Moderate physical activity is associated with a reduced risk of heart disease but the physical activity must be a regular lifestyle habit to have an impact. The greatest benefits occur in sedentary people who adopt moderate physical activity habits. Even as little as 2 miles of brisk walking on most days of the week can be beneficial while additional protection against heart disease is gained as the time and intensity of exercise increases.
To prepare for this Discussion:
With these thoughts in mind:
By Day 4
Post a brief description of two activities in which you are likely to participate that may benefit your cardiovascular system. Justify your choices based on their impact on cardiorespiratory fitness. Then explain how you will monitor your exercise intensity. Finally describe how you plan to incorporate these activities into your personal fitness program.
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assignment due sunday
Assignment: Fitness Activity: Developing Cardiorespiratory Fitness
By making some simple changes everyone can include more physical activity in their daily life. The lifestyle approach seeks to increase opportunities for physical activity throughout the daily routine and accumulate at least 30 minutes over the course of most if not all days of the week. This is the minimum amount of physical activity that improves the quality of life while decreasing the risk of most chronic diseases. Examples of simple changes that may increase physical activity include:
It is important to understand however that exercise is not synonymous with physical activity; it is a subcategory. Exercise is physical activity that is planned structured repetitive and purposeful with the goal of improving or maintaining physical fitness. Through exercise additional health and fitness benefits can be achieved by adding more time in moderate-intensity activity or by substituting more vigorous activity.
A personalized fitness program should consider the individuals current activity status and desired outcomes. Cardiorespiratory endurance can be considered the most important of the health-related fitness components because of its impact on the cardio (heart) vascular (blood vessels) respiratory (lungs) and musculoskeletal systems of the body. Cardiorespiratory fitness is a good measure of the hearts ability to pump oxygen-rich blood to the muscles. The American College of Sports Medicine (Haskell et al. 2007) recommends participating in activities that use 5590 percent of maximum heart rate for 2060 minutes three to five days/week.
Reference:
Haskell W. L. Lee I. Pate R. R. Powell K. E. Blair S. N. Franklin B. A.Bauman A. (2007). Physical activity and public health: Updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Circulation 116 10811093. doi: 10.1161/CIRCULATIONAHA.107.185649
To prepare for this assignment:
Document: Track 2 Fitness Activity Instructions (Word document)
Document: Track 2 Fitness Activity Worksheet (Word document)
The assignment
Track 2:
Using the data set provided in the Fitness Activity Instructions and Worksheet complete the following activities:
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resources
Powers S. K. & Dodd S. L. (2017). Total fitness & wellness: The mastering health edition (7th ed.). San Francisco CA: Pearson.
Sattelmair J. Pertman J. Ding E. Kohl H. Haskell W. & Lee I. (2011). Dose response between physical activity and risk of coronary heart disease: A meta-analysis. Circulation 124 789795.
Sattelmair J. Pertman J. Ding E. Kohl H. Haskell W. & Lee I. Dose response between physical activity and risk of coronary heart disease: A meta-analysis in Circulation. Copyright 2011 Lippincott Williams & Wilkins Inc. Journals. Used with permission from Lippincott Williams & Wilkins Inc. via the Copyright Clearance Center.
Hagberg J. (2011). ACSM information on exercising your way to lower blood pressure. Retrieved from http://www.acsm.org/docs/brochures/exercising-your-way-to-lower-blood-pressure.pdf
Reprinted with permission of the American College of Sports Medicine. Copyright 2011 American College of Sports Medicine. This brochure was created and updated by James M. Hagberg PhD FACSM and is a product of ACSMs Consumer Information Committee. Visit ACSM online at www.acsm.org.
Haskell W. Lee I. Pate R. Powell K. Blair S Franklin B.Bauman A. (2007). Physical activity and public health: Updated recommendation for adults from the American College of Sports Medicine and the American Heart Association. Circulation 116 10811093. doi: 10.1161/CIRCULATIONAHA.107.185649
American Heart Association. (2012). Heart conditions. Retrieved from http://www.heart.org/HEARTORG/Conditions/Conditions_UCM_001087_SubHomePage.jsp
Runners World. (2012). Training. Retrieved from http://www.runnersworld.com/
The Franklin Institute. (19962012). The human heart: Healthy hearts. Retrieved from http://www.fi.edu/learn/heart/healthy/healthy.html
The Ornish Spectrum. (2012). The proven program. Retrieved from http://www.ornishspectrum.com/proven-program/

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