==ESSENTIAL APPLICATIONS==

Physical Activity Readiness Questionnaire (PAR-Q)

Download the PAR-Q form. After answering the questions, follow the instructions and read the guidelines presented on the document.  

If you answered "YES" to any of the questions, provide a detailed explanation to your instructor. DO NOT attempt the fitness test until you have clearance from you doctor and your have consulted the course instructor.

Please also review the Health History Questionnaire (in Hoeger textbook) and notify the instructor if there are any other concerns.

Fitness Assessment

Before completing an assessment, the examine the PAR-Q sheet. If there are any concerns based on this questionnaire, consult a physician and the instructor before completing these tests. Before the actual test, students should attempt the activity at a moderate intensity to determine readiness for the test.

The objective of the assessment is to analyze your fitness level in the important health-related fitness components. The assessment and results are for your benefit. At the end of the term, you should complete the same assessment again to compare the differences. Since you will not be graded on your overall performance or improvement, an honest and accurate performance yield the best self-feedback.

• Cardiovascular: Follow the guidelines outlined in the textbook for the 1.5 mile run test ("Cardiorespiratory Endurance" chapter). If you are not able to perform this test, choose from one of the other tests listed in the chapter.
• Strength: After familiarizing yourself with the different exercises listed on the assessment sheet, follow the instructions on the assessment sheet to complete the activity. If you do not have access to strength training equipment that allows you to perform these exercises, you may want to consider a nearby health club. Many allow free trials or discounted memberships that you may want to maintain throughout the term. Another option is to perform a different exercise that measures the same muscle group. You may also want to choose from other strength tests listed in the "Muscular Strength & Endurance" chapter.
• Flexibility: Perform a sit-and-reach test. The instructions are listed in the textbook in the "Muscular Flexibility" chapter.
• Body Comp: Use one of the following assessments from the "Body Composition Assessment" chapter: skinfold, hydrostatic weighing, air displacement, or girth measurement. Skinfold measurements are recommended and many health clubs offer this testing as a service. You may also be able to perform this test if you can obtain some calipers and find someone to help take the measurements. If you perform your own skinfold test, make sure to strictly follow the procedure described in the textbook. If you choose test other than the skinfold, indicate so on the assessment sheet. Other tests such as bioelectrical impedance, waist-to-hip ration, and BMI will NOT be accepted because of their lack of accuracy.

Nutrition Analysis

Keep track of everything you eat for 3 straight days. Include the name of the food and the amount you ate. Be as accurate and specific as possible. Writing this  information down while you eat is recommended. Then follow the instructions below to complete the analysis (A tutorial showing this process is available here):

1. Visit the US government sponsored website http://www.mypyramidtracker.gov/
2. Account setup: You have the option to set up an account or just “check it out.” The best method is to set-up an account, so you can enter foods for different days and also save your food history and profile.
3. Food list: Enter each food that you ate for that day. Keep in mind that food databases do not always have the exact food you ate. You may have to substituted closest thing in some cases. When everything is entered, click the "select quantity" link. After entering all the quantities, copy and then paste the list of foods into a text editor.
4. Analysis: Click the “save and analyze” button. You will receive a number of nutrient analysis options on the next page. Click the “Nutrient Intakes” analysis. While viewing your analysis, copy and then paste the list of nutrients and values into your text editor along with the list of foods.
5. Repeat: Click on the “update profile” link at the top. Choose a different “entry date” and repeat the steps for each day you are analyzing.
6. Submit lists along with some dialog of your personal introspection on the results.

Exercise Log

he exercise log is a detailed account of cardiovascular, strength, and flexibility exercises performed throughout the term. Keeping a log of exercise has been shown to help people adhere to their program. Furthermore, it provides feedback to help examine personal progress. The log should include the following components

Cardiovascular

• Mode: Aerobic in nature. Uses large muscle groups and is repetitive in nature. See book for recommended activities.
• Frequency: 3+ times a week. Indicate using the "date" column in the log.
• Intensity: 60-85% HRR (See HRR calculation sheet). Indicate on log by recording 10 second pulse at 10, 20, and 30 minutes into the exercise. Make sure to convert your 60 and 85 percent HRR from minutes to seconds on top of the sheet. Simply divide the numbers you came up with on your Heart Rate Reserve Calculation sheet by 6. For example, an 85% HRR of 150 beats per minute would be divided by 6 to make 25 beats/10 seconds. Also record your RPE for each exercise.
• Duration: At least 20 min. in HRR zone. Record total exercise time (including warm-up) in "Total Time" column.

Muscular Strength

• Mode: Dynamic. Fixed weights or free weights are recommended. See textbook for recommended exercises. Use the exercise listed in the left hand column of the strength training form or write in an equivalent exercise below it.
• Resistance (intensity): Enough resistance (weight) to achieve fatigue within 8-12 reps. Progressive resistance training means increasing resistance when you begin doing more than 12 reps. Indicate weight used and number of repetitions in rows provided on exercise log.
• Sets (duration): 1+ sets. Rest 1-3 minutes between sets.
• Frequency: 2+ times per week.

Flexibility

• Mode: Slow sustained is recommended. PNF is better. Ballistic is not recommended. The required stretches are listed at the bottom of your exercise log. See the appendix of the "Muscular Flexibility"chapter for descriptions of each. After performing the stretches according to the recommendations, simply enter the numbers of the completed stretches and the amount of time each stretch was held. For example, performing all but stretch number 11 would be written as "1-10, 12-13."
• Intensity: To point of mild discomfort.
• Repetitions (duration): Each exercise 2-4 times holding final position 10+ seconds. Assure equilateral flexibility.
• Frequency: 2+ days per week.

Filling out the exercise log sheet Each time you exercise, fill out the required information on the exercise log. A PDF version of the exercise log is available to print from the class schedule and take with you when you work out.

You will be graded on displaying consistency and accuracy in following the principles recommended in the textbook and class. Record all information as accurately as possible from your personal workout. If you miss a day or fail to follow the recommended program, write in hypothetical entries to demonstrate your knowledge of what should have been completed. Note hypothetical entries with a "#" after the date, exercise, etc. and clarify any anomalies in the notes section.

==RECOMMENDED APPLICATIONS==
Some of these or similar projects should be completed. . .or come up with some of your own.

Calculating HRR

Heart rate reserve (HRR) is the theoretic difference between maximal heart rate and resting heart rate. You will need to calculate HRR before getting into the cardiovascular endurance portion of your exercise routine.

Your assignment is to calculate your aerobic training zone using the HRR method. To calculate your resting heart rate, choose a time when you are relaxed such as immediately after waking up from sleep. Using your index and middle fingers, find your carotid or radial pulse (you may need to refer to the textbook for recommendations on finding your pulse). Count your pulse for 30 seconds and multiply by 2.

Submit the completed formula:

1.Estimate your own maximal heart rate (MHR)
MHR = 220 minus age (220 – age)
2.Resting Heart Rate (RHR) =                                                              
3.Heart Rate Reserve (HRR) = MHR – RHR
4.Training Intensities (TI) = HRR X TI + RHR
40 Percent TI = HRR X .40 + RHR = ___ bpm
50 Percent TI = HRR X .50 + RHR = ___ bpm
60 Percent TI = HRR X .60 + RHR = ___ bpm
85 Percent TI = HRR X .85 + RHR = ___ bpm

5.Cardiorespiratory Training Zone: The optimum cardiorespiratory training zone is found between the 60% and 85% training intensities. Older adults, individuals who have been physically inactive, or people in the poor or fair cardio- respiratory fitness categories, however, should follow a 40% to 50% training intensity during the first few weeks of the exercise program.

Cardiorespiratory Training Zone: ___ (60%) TI) to ___ (85% TI)
Rate of Perceived Exertion (see Ch 6):  

Throughout the term, you will want to recalculate your HRR using the same form because as you become more fit, your resting heart rate will lower.

Worksheets or Questionnaires

The textbook by Hoeger & Hoeger includes many questionnaires. Fill these or similar questionnaires out and submit them.

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