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Lecture 1 final

Lecture 1 final - Jogging PEM 1145 Lecture 1 Benefits of...

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Jogging PEM 1145 Lecture 1
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Benefits of Aerobic Exercise Decrease risk of many chronic diseases: Coronary Artery Disease (heart disease) Hypertension (high blood pressure) Obesity Stroke Type 2 Diabetes Osteoarthritis Osteoporosis All-Cause Mortality (death)
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Benefits of Aerobic Exercise Decrease risk of death by heart disease Lower blood pressure Improve cholesterol profile Improve insulin sensitivity Decrease body fat (abdominal) Other Benefits Decreased anxiety and depression Enhanced feeling of well-being
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Latest Data on Physical Activity from the Centers for Disease Control & Prevention Adults: Current minimum recommendation is 30 minutes of moderate intensity exercise/activity 5 – 7 days per week 45.9% met minimum recommendation 38.5% less than minimum 15.6% < 10 min per week of any kind of LTPA 24.6% reported NO LTPA in the last month!!!
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Your Starting Line Health vs. Fitness Health – absence of disease or illness Fitness – ability to perform a specific physical task Health and Fitness Self-Analysis: Cardiovascular Injury Illness Age Weight Smoking Resting pulse rate Most recent run Running background Related activities
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Resting Heart Rate Take when rested Important for tracking personal progress and to prevent overtraining Heart Rate Max estimate 220 – age Target Heart Rate for Workouts 50-85% of estimated max HR
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Fitness Test Cooper 12-Minute Test VO2max (Maximal Oxygen Uptake) - “the volume of oxygen consumed at maximal aerobic effort.”1
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Low fitness Average fitness High fitness Superior fitness 22-34 (5 ½ laps or fewer) 35 – 49 (5 ¾ - 7 ¼ laps) 50 – 59 (7 ½ - 8 ½ laps) VO2max Levels
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Improving VO2max
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