Personal Exercise Programme
Type of fitness: Cardiovascular
(Anaerobic and Aerobic)
Programme Data
Resting heart rate: 65 Max Heart rate: 202
60% Max: 121
80% Max: 161
Date
Training
HR During
HR End
Recovery Time
Week 1
School Session 1
Fartlik
34
37
125 seconds
Session 2
Continuous
38
43
190 seconds
Session 3
Football
32
35
120 seconds
Week 2
School Session 1
Fartlik
33
37
120 seconds
Session 2
Swimming
34
39
175 seconds
Session 3
Interval
34
39
170 seconds
Week 3
School Session 1
Fartlik
35
38
120 seconds
Session 2
Weights
30
38
160seconds
Session 3
Football
34
40
130 seconds
Week 4
School Session 1
Fartlik
32
36
110 seconds
Session 2
Weights
31
37
145 seconds
Session 3
Continuous
36
40
160 seconds
Week 5
School Session 1
Fartlik
32
36
100 seconds
Session 2
Interval
33
36
90 seconds
Session 3
Weights
30
37
100 seconds
Week 6
School Session 1
Fartlik
32
In addition, each of the test subjects had high resting heart rate. On average, resting heart rate should be approximately
After feasting on the December holiday goodies, many people vow to start exercising in the new year. Exercise can reduce your risk of health conditions, helps control your weight, boost your energy level, and improves your mood. (See References 1) Instead of impulsively jumping into a workout routine, arm yourself with a feasible, enjoyable, proven and accessible exercise plan, which according to the American College of Sports Medicine, is most likely to trigger long-term adherence. (See References 2)
Throughout my life, I have always loved physical fitness and athletics. Unfortunately, due to a horrible knee injury at the end of my senior year of high school’s basketball season, my athletic lifestyle came to a screeching halt. Ever since I have gone through physical therapy and gotten back on my feet, I have had the desire to pursue a career in the field of health and fitness and my goal is to become a personal fitness trainer so I may help others reach their fitness goals and teach ways to be active safely and help prevent major injuries. I have always had a love and passion for health and fitness. I have become more sensitive to the importance of exercise and the related issues of nutrition and fitness for the avoidance of injury to the human body. Especially now that I
Aim- To determine if the intensity of an exercise affect the heart rate of a 15-year-old boy.
“After 5 months of training I expect to be moderately stronger and more efficient in all areas of activity as well as see a reduction in body fat and an increase in lean body mass.”
In this report, I will be writing about the data that was collected from the beep test, which tests the aerobic endurance of the participants who are performing the test. With the results collected I will be discussing the different factors that may have impacted on the participant’s results. Robinson (2010) states that there are different systems in the body such as the skeletal, muscular, circulatory, and respiratory. Despite the fact all these systems are separate, they are all linked together to help the functioning of the body when at rest and during exercise. When the body begins to participate in exercise, during physical activity changes start to occur in the cardiovascular system starts so that it can adapt to the physical activity, this links into Kenney et al, (2012) where they indicate that cardiovascular changes occur when the body starts to move during exercise, and that the main reason for this is so that the blood flow increases to the working muscles. Furthermore, there are other adjustments in the cardiovascular system, where the ‘blood flow patterns change significantly in the change from rest to exercise. Through the vasoconstrictor action of the sympathetic nervous system on local arterioles, blood flow is redirected away from areas where elevated flow is not essential to those areas that are active during exercise, only 15% to 20% of the resting cardiac output goes to muscle, but during high-intensity exercise, the muscles may receive 80% to 85% of the cardiac output.’ (Kenney et al, 2012:190)
This test was performed on a 22-year-old trained male. This subject will be referred to as subject two for the remainder of this report. Subject two’s height was measured using a stadiometer and his weight was measured using a tenita scale. His height was reported to be 188 cm and his weight was reported to be 105.7 kg. Subject two was then placed on the cycle ergometer and the seat height was adjusted. His knee flexion was measured using a goniometer and was 15° flexed. The subject’s resting heart rate was measured and found to be 76 bpm and his resting blood pressure was measured and found to be 115/70 mmHg. Subject two was instructed to begin a 4-minute warm-up, pedaling at approximately 50 rpm with no resistance. Following the warm-up, the exercise phase began. Based on the training level reported by subject two, resistance was set using the YMCA Test Guidelines for Setting Workloads on the Cycle Ergometer for the duration of the test. The first workload was set at 1 kilopond. A different technician, reported heart rate on subject two than who reported heart rate on subject one in the Astrand-Rhyming test. This technician was instructed to report heart rate during the last 30 seconds of the second and third minute by a separate technician. The heart rate was then multiplied by 2 to result in an overall heart rate of beats per minute. A different technician reported blood pressure on subject two than who
To complete the data sheet I used to finalize my hypothesis, I was given a sheet that had a survey and different activities I had to perform and check my pulse while doing them. The survey consists of questions that ask if I smoke, exercise, drink coffee, drink soda, drink Energy drinks, eat breakfast, and eat dinner. The activities included resting, walking, riding an excursive bike, drinking water, drinking soda, drinking coffee, taking an exam, driving through traffic, eating breakfast, eating dinner, and awakening from sleep. I had to record my pulse before, during, five minutes after, and...
My resting heart rate is 64 bpm and my bleep test score (which I aim
There are many types of therapies and training programs that have been reported successful. One of them includes exercise training. Exercise training has been proven among individuals with diabetes to improve their blood sugar levels, blood pressure, and the body's reactivity to insulin (Jiang, Fan, Wu, Geng, & Hu, 2017). Exercise has been proven to improve the life of patients with diabetes and most are unaware of the impact a healthy lifestyle with dieting and exercising (Jiang, et. al, 2017). An extensively researched invention for weight loss is behavioral weight loss approaches. Behavioral analysts have been looking to see the connection between obesity and the surrounding environment (Freedman 2011/2013). Solutions they have found are
The purpose of this experiment was to gather data on how the amount of time spent active impacts the speed of heart rate in beats per minute. The hypothesis stated that if the amount of time active is lengthened then the speed of the heart rate is expected to rise because when one is active, the cells of the body are using the oxygen quickly. The heart then needs to speed up in order to maintain homeostasis by rapidly providing oxygen to the working cells. The hypothesis is accepted because the data collected supports the initial prediction. There is a relationship between the amount of time spent active and the speed of heart rate: as the amount of time spent active rose, the data displayed that the speed that the heart was beating at had also increased. This relationship is visible in the data since the average resting heart rate was 79 beats per minutes, while the results show that the average heart rate after taking part in 30 seconds of activity had risen to 165 beats per minute, which is a significantly larger amount of beats per minute compared to the resting heart rate. Furthermore, the average heart rates after 10 and 20 seconds of activity were 124 and 152 beats per minute, and both of which are higher than the original average resting heartbeat of 79.
People often think that dance isn't very good exercise . And I want to prove them wrong because dance isn't just as good exercise but it also can better than other exercise in many ways and this paper will show why it is good to exercise and why dance can be better or as good exercise as other exercise. Also different kinds of exercise can impact different parts of the body and it is good to find a balance so someone can be fit in there whole body not just one part, however Also it is good to find the right kind of exercise for each person's goals.
When you 're designing your personal fitness program, consider your fitness goals. Think about your fitness likes and dislikes, and note your personal barriers to fitness. Then consider practical strategies for keeping your fitness program on track. Regular exercise can help you control your weight, reduce your risk of heart disease, and strengthen your bones and muscles. But if you haven 't exercised for some time and you have health concerns, you may want to talk to your doctor before starting a new fitness routine.
Equally, It is reported by a National Institute of Mental Health (n.d) panel that regular exercise can have a positive influence on anxiety and depression (Salmon, 2001). Similarly, Berman (2003) in Preventive Medicine magazine give more support to the link between regular exercise, anxiety, depression and personality. What is more, Atlantis and Kirby (2004) indicated that regular exercise can effectively improve mental health and enhance quality of life. These experts all suggest that regular physical activity could help relieving anxiety and depression, it also proves that regular exercise brings positive effect on mental health.
Exercising is a popular activity for people around the world, but many people exercise indoors when they should be going outdoors for added benefits. Exercising outdoors can make people more committed to a workout program than an indoor workout plan, and their motivation levels increase (Lacharite-Lemieux, Brunelle, & Dionne, 2015). Working out outdoors will improve a person’s overall psychological (mental) health, more so than normally exercising, which already has psychological and physiological benefits (Hug, Hartig, Hansmann, Seeland, & Hornung, 2009). Obesity rates in America are high and getting people to stick to an exercise program would help fight unhealthy obesity (Gladwell, Brown, Wood, Sandercock, & Barton, 2013). Finally, if a