The Physical Activity Readiness Questionnaire (PAR-Q) must be examined before starting an exercise program or fitness test, to determine if you should consult a physician. This form has a link to the PAR-Q.

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There have been some several recommendation statements issued recently regarding recommended physical activity. The following is a summary of what is further expounded upon below:

• US Dept HHS: 2 hours and 30 minutes a week of moderate-intensity aerobic exercise, or 1 hour and 15 minutes (75 minutes) a week of vigorous-intensity. Muscle-strengthening activities that involve all major muscle groups performed on 2 or more days a week (outlined very well here)
• USDA: moderate physical activity at least 30 minutes per day. Up to 60 minutes of moderate to vigorous physical activity on most days to prevent weight gain, and 60 to 90 minutes of moderate physical activity daily to help avoid regain of weight.
• ACSM & AHA: minimum of 30 min on five days a week or vigorous-intensity aerobic physical activity for a minimum of 20 min on three days each week.
• ACSM: at least 150 min/wk of moderate-intensity for weight loss and prevention of regain.
  

These are helpful tools for fitness testing. Some tests require these, and for some it is optional:

• Recommended tools for fitness testing
• Heart rate monitor
• Skinfold calipers

Includes discuss of workout plan factors such as mode, frequency, duration, and intensity (also known as FITT) and recommendations for the selection of aerobic exercise. The lecture addresses some information in the Learning Guide: Read more »

The heart rate reserve calculation formula can be entered in a google search box as follows (replacing your age for "AGE" and your resting heart rate for "RHR" in the formula):

(((220-AGE)-RHR)*.85)+RHR

&

(((220-AGE)-RHR)*.60)+RHR

There are some good resources about pregnancy and exercise that should be examined before planning your fitness while pregnant. Also, consult your doctor on what are acceptable exercises for you. I will provide some guidelines here that will be helpful. Read more »

Includes discussion of ACSM guidelines and muscular strength components Read more »

Lecture/discussion about body composition, body fat, and how to measure this. By Brian Sather, Eastern Oregon University, October 27, 2009.

Body fat measuring techniques:

Flexibility Read more »

Discussion on Behavior Change for Fitness, by  Brian Sather, HWS298 Health/Fitness for Life class, Eastern Oregon University, October 29, 2009.

USDA also includes FNIC
http://www.usda.gov/
http://www.nal.usda.gov/fnic/
http://www.health.gov/dietaryguidelines/dga20...
http://www.mypyramid.gov/

FDA
http://www.fda.gov/
http://www.fda.gov/loseweight/

American Dietetic Association
http://www.eatright.org/

Databases - Pierce Library
http://pierce.eou.edu/

Support, Planning, and Monitoring (Lots of information and product selling so be a discerning viewer)
http://www.sparkpeople.com/ Read more »

Description: An overview of the major components of wellness. Special emphasis is placed on needs and interests of college students approached from a social, emotional, physiological, and preventative basis that include diet, exercise, stress management, and substance abuse.

The content provided in this section is for advanced study of fitness. It uses the fitness content as a basis for further exploration of fitness in more depth. For those studying general fitness principles in a coures like "Fitness for Life," examining this content is unnecessary, but may be worth exploring for more depth of information. Read more »