Test 2 notes

Test 2 notes - Notes from 9-28-09 RPE chart should...

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Notes from 9-28-09 RPE chart should correspond to heart rate zone. Ex. RPE of 11; heart rate is 110. Beta blockers control resting heart rate and do not allow it to increase too much. Do not want people to get up to an RPE of 17-20 because that is your maximum heart rate. Creating your own cardio respiratory program 3 components 1. Warm –up phase: warm ups temperature of muscle and brings up heart rate. 2. Cardio endurance conditions set: the actual work-out (20-60 min). 3. Cool-down: bring heart rate down; back down to homeostasis 10% progress rule: progress by 10% each time. Maintaining cardio respiratory fitness Understand stages of Progression: - Start up: first 4 weeks they start a program, see what they like and respond to it - Improvement phase: body adapts to changes. After first month they have more energy during daily activities. - Maintance phase: stay in this phase as long as they continue to work-out. Track progress-journal Address problems immediately Reassess fitness level periodically “seeing results?” Reassess goals and program as needed Avoiding Injury - Have well-balanced program; multiple activities so you do not over-train a particular area - Proper clothing and footwear - Pay attention to environment -heat cramps: least severe; stretch area to relieve; could occur in the legs, abdominal, or arms -heat stroke: most severe; can kill you; internal organs fry; disoriented; skin is warm and dry. No sweating; very rapid heart beat and easy to detect; can go unconscious; may vomit or get diaherrea on the spot. Body temperature is 104-105; you become incoherent; call 911.
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-heat exhaustion: feel faint and sweat profusely; headache; weak pulse, but fast; stop and get out of heat and get them PowerAde or water. Loosen clothing or remove it; wet cool towels; elevate feet and lay them down; should only take 30 min for them to recover. -places to put ice packs: head; neck; arm pits; groin; do not force fluids down heat stroke victims. -hypothermia: body looses ability to warm itself up. Wear warm, sweat absorbing material that takes the sweat away from your body on the bottom layer of your clothes; do not warm the body up too fast because it can go into cardiac arrhythmia; warm them up slowly. DOMS- d elayed- o nset m uscle s oreness: muscle tightness and soreness after a day or two after activity. Sign: too much too soon or the activity was done improperly Muscle and tendon strain - injury to muscle or tendon. Soft tissue injury; can be acute or chronic; symptoms are pain or muscle spasms can have some swelling. Ligament and joint sprains – severe, complete separation within that ligament Overuse injuries – repetitive injuries; shin splints RICE- R est, I ce, C ompression, E levation Notes from 9-30-09 We did not take notes on this day. Instead we formed groups of three or four and evaluated three imaginary patients. We found their heart rate range and designed a work-out program for them. The three patients were:
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This note was uploaded on 02/05/2011 for the course KIN 2504 taught by Professor Stone during the Spring '08 term at LSU.

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Test 2 notes - Notes from 9-28-09 RPE chart should...

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