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This page is a collection of work presented by HWS298 class at Eastern Oregon University for Fall 2010
Benfits of streching
I thought this was a pretty neat little video because i for one do not use stretching nearly enough as i should.
Here are a couple of the benfits
- Reduced muscle tension
- Increased range of movement in the joints
- Enhanced muscular coordination
- Increased circulation of the blood to various parts of the body
- Increased energy levels (resulting from increased circulation)
I for one have made it a point to stretch more to not only get better range of motion, flexability for football so my muscles can handle more rigors activites.
Updated Heart Rate Reserve
MHR =207-(.7x21)
MHR=192.3
HRR=192.3-63
HRR=129.3 beats
30% TI=103 bpm
40% TI=116 bpm
50% TI=129 bpm
60% TI=142 bpm
70%TI=155 bpm
85% TI=175 bpm
Light Intensity= 103-116bpm
Moderate Intensity=129-142bpm
Vigorous Intensity=155-175bpm
My intensity zone has become lower, which means that my heart is becoming stronger. My heart is know capable of pumping larger volumes of blood to working muscles, this means it does not have to beat as fast.
Dangers of fast food
Fast food may taste great, but it is so unhealthy for you, being a college student i know that going to burger king or McDonald's is sometimes the easiest thing to do. It only takes 5 minutes to get your food, its usually pretty cheap, and you don't have to worry about cleaning up any messes. But most fast food meals consist of between 1500 and 1900 calories in just one combination meal. Even though our society might be obsessed with being thin, our adult obesity rate has doubled and our teen obesity rate has tripled in just the last twenty years, i know its not all due to the fact of eating fast food but it has contributed to the obesity rate a lot. Read more »
Quick Easy Work Outs To Do At Home
I found this online and thought it can be pretty helpfull. A lot of people dont have a bunch of time in a day to do a long work out or dont have the money for a gym membership. With this video you learn quick effeciant work outs you can do at home with very little equptment.
A Job Equals More Steps/A Healthier Life Style
Over the Thanksgiving break I was able to use a pedometer to count the number of steps I was now taking during the daily performance of a new job with EOU Campus Security. The break down for the three days was;
Nov 25 13,324 steps = 33,310 ft = 6.3 miles
Nov 26 24829 steps = 62072.5 ft = 11.8 miles
Nov 27 12238 steps = 30595 ft = 5.8 miles Read more »
Crossfit workout
i just found this online and they are workouts designed to be high reps and high intensity workouts. It is mainly light weights or body weight reps meant for any athletes experienced or unexperienced. They have different workout programs for different fitness goals. The link for the website is here: http://www.crossfit.com/
Season vs Off Season Pedometer Readings
I wore a pedometer during the course of a day during football season this year. This included 7am weight training, school, and practice. I had walked a total of 27,000 steps during this time; Over a third of it during practice. I wore the pedometer again over break and in three days I did not reach 27,000 steps but rather 16,000. I still lifted weights and ran, however it truly shows how many more steps are taken by someone who is physically active versus someone who is not. Granted it was over Thanksgiving break and I was full from eating.
4 Day Pedometer Tracked
8 am
12:30 pm
8pm
DAY ONE: NOV 11
0 steps
5,342 steps
9,563 steps
DAY TWO: NOV 12
0 steps
6,458 steps
11,324 steps Read more »
Advocare dietary supplements
Advocare is the new dietary supplement of 2010 year. Several professional athletes and Olympic athletes use the Advocare products. Advocare’s main goal is to speed up your metabolism and increase your energy, by doing that you eventually will lose the weight you have been having a hard time getting off. Advocare provides many different supplements that will fit you and what you need. Read more »
Heart Rate Reserve/Training Intensity Refigured
Refigured 11/21/2010
Resting Heart Rate/Minute= RHR 60 BPM
Maimal Heart Rate 171 BPM/ 207-(.7 x age (51))= MHR 171
Heart Rate Reserve 111 BPM/ 171 MHR - 60 RHR = HRR 111
Work Out Intensity:
30% 93 BPM
40% 104 BPM
50% 116 BPM
60% 127 BPM
70% 138 BPM
85% 154 BPM
Moving my workout intensities from 50% 120 BPM - 85% 156 BPM to
60% 127 BPM - 85% 154 BPM
I have made some gains by physical training that I did'nt realize I was making.
Week 7: Exam 2 Closing, Next Focus
Exam 2 is closing Tuesday night. Upon completing the exam, we focus our attention on nutrition and weight management topics. Of particular importance in the upcoming couple weeks, is to dedicate some time to a nutrition analysis projects. The first initiative in this project is to record everything you eat for 3 straight days. Then, the food is analyzed using the online tool and results are submitted under "Nutrition Log" to the right. Detailed instructions are provided in the Apply section of the learning guide. Also, stay up to date with your Aerobic and Muscle workout logs each week.
Combining TRX With Yoga
After reviewing the TRX workout program and after discussing the flexibilty component in class, I did some research and found a workout that combines both TRX and yoga. This video displays a few yoga stretches that can easily be done on the TRX. This workout can be very useful to the stretching component of the workout log. Combining the TRX with Yoga would also be much more efficent and less time consuming so you could easily transfer from a muscle workout to stretching workouts. I think this video does a fairly decent job of demonstrating the multiple variations one could accomplish with a TRX suspension system.
Week 4: Starting the Muscle Workout Log
First, a reminder that Exam 1 is due Tuesday night.
Second, this is the week you should start logging your strength training exercises. This log is a bit more time intensive with the data entry, since there is so many components in a good strength workout. You may look at the tutorial on the Muscle Workout Log (linked to the right) for some pointers on this. You will also need to examine the Flexibility topic and begin logging flexibility exercises by the end of the week. Flexibility exercises are also logged on the Muscle Workout Log. Read more »
Changes to my heart rate
After the discussion in class as to the percentages of intensity of our exercises my zone is
65%=160 bpm
75%=172 bpm
85%=183 bpm
Week 3: Begin Logging Aerobic Exercises, Exam 1 Coming
At this point you all should have thoroughly investigated the introductory information and cardiovascular exercise topics (listed in the Know section of the Learning Guide). This week you need to log all of your aerobic workouts using the "Aerobic Workout Log" to the right, ensuring that you are meeting the minimum expectations outlined in the Apply section of the Learning Guide. That should be the primary focus this week. Read more »
My Heart Rate
RHR= 220-(age)19=201
HRR=201-85=116
60% Intensity=116x.6+85=154
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