Fitness
PAR-Q Form
Submitted by Brian Sather on Sun, 09/27/2009 - 9:55pmThe 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.
Physical Activity Recommendations by the Authorities
by Brian Sather, created Jul 5 2009 - 23:10, updated Jul 6 2009 - 01:50There 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.
Fitness Testing
by Brian Sather, created Dec 31 2008 - 15:23, updated Jan 11 2009 - 14:43These 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
Designing a Cardiovascular Workout Program
by Brian Sather, created Oct 6 2009 - 11:47, updated Oct 15 2009 - 15:37You are missing some Flash content that should appear here! Perhaps your browser cannot display it, or maybe it did not initialise correctly.
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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 »
Hoeger Textbook Companion Site
Hopson, Donatelle, and Littrell Textbook Companion Site
The President's Council on Physical Fitness & Sports
AHA Exercise & Fitness Webpage
CDC Physical Activity Webpage
Fitness While Pregnant
by Brian Sather, created Aug 9 2009 - 22:12There 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 »
Exercises for Home Strength Training
Strength Training Exercises & Muscles Directory
Designing a Muscular Workout Program
by Brian Sather, created Oct 15 2009 - 15:57, updated Jan 4 2010 - 21:16You are missing some Flash content that should appear here! Perhaps your browser cannot display it, or maybe it did not initialise correctly.
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Includes discussion of ACSM guidelines and muscular strength components Read more »
Body Composition & Testing
by Brian Sather, created Oct 27 2009 - 11:29You are missing some Flash content that should appear here! Perhaps your browser cannot display it, or maybe it did not initialise correctly.
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:
Designing a Flexibility Workout Program
by Brian Sather, created Oct 22 2009 - 16:21You are missing some Flash content that should appear here! Perhaps your browser cannot display it, or maybe it did not initialise correctly.
A short discussion of principles of designing a flexibility program, by Brian Sather, in Health/Fitness for Life class at Eastern Oregon University, La Grande, OR.
Flexibility Read more »
Behavior Change
by Brian Sather, created Oct 29 2009 - 11:21You are missing some Flash content that should appear here! Perhaps your browser cannot display it, or maybe it did not initialise correctly.
Discussion on Behavior Change for Fitness, by Brian Sather, HWS298 Health/Fitness for Life class, Eastern Oregon University, October 29, 2009.
How to Stretch Your Major Muscle Groups
My Pyramid Tracker
Excellent online application for saving and examining personal nutrition.
Nutrition Websites
by Brian Sather, created Jan 2 2009 - 20:21USDA 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 »
Dietary Guidelines for Americans
Zone Fast Food Finder
Health.gov
Mayo Clinic Website
Learning Guide for Fitness
by Brian Sather, created Jan 2 2009 - 15:36, updated Sep 23 2009 - 21:19Description: 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.
Advanced Fitness & Performance Training
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 »