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HLSC 1F90 (479)
Lecture 4

Lecture 4 Personal Fitness.docx

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Brock University
Health Sciences
Brent Faught

Lecture 4 – Personal Fitness Active living: Physical inactive- 61% of the Canadian population * Why do we choose to not be physically active? - Time (factor? Or excuse?)  Adults 18 and over should be active 150min per week of moderate-high physical activity.  Youth ages 5-17 should be active 60min per day of moderate-high physical activity.  This means visible perspiring and shortness of breath. CFLRI (2011)  Adults 18-69 15% follow recommendations  Youth 5-17 7% follow recommendations  Province inactivity – 64% New Brunswick 63% Newfoundland 46% Ontario Factors of Physical Activity 1. Gender – Men are most physically active 2. Age – Increase in age = decrease in physical activity 3. Education – Increase in education = increase in physical activity 4. Income – Increase in income = increase in physical activity The CSHA Clinical Frailty Scale  Very Fit – One of the strongest predictions of a person being physically active is motivation, and self-esteem.  As list digress’ the scale becomes less fit, vulnerable, “slowed up”, frail, etc. Note on age: At 18 year’s physical activity becomes important in woman, mainly due to peers and start of higher education. Benefits of regular physical activity  Cardio respiratory fitness  Decreases Hypertension  Decrease Cardiovascular Disease  Increase lipid profile (LDL, HDL “Pacman”)  Cancer Risk  Decreases Breast and Colon by 30-40%  Bone Mass  Decreases the risk of Osteoporosis  Increases Bone development  Weight control  20% Physical activity, 80% Diet  If Physical activity is increased then 30% Physical activity, 70% Diet  Health and Life span  Increases Immune response (rate limiting) th  Physical activity is the 4 most impactful factor in this category  Mental health and stress management  Decrease stress levels Table 11.1 Cardiorespiratory Fitness – Ability to sustain moderate intensity, whole body activity for extended periods of time. Flexibility – Range of motion at a joint or series of joints 1-RM. Muscular Strength – The maximum amount of force exerted. Endurance – Ability to perform action rapidity. The Fit Principle: (FIT) “The prescription drug for exercise” Frequency – 3-5 times per week Intensity – 60-90% of Heart Rate Max Time/Duration – 20-60min per session OR 40min straight for maximal cardio fat burning ability. Carotid Pulse  To determine the maximum Heart rate  Male 220-Age  Female 226-Age  Target Heart rate  Lower Level HRmax x .60  Upper Level HRmax x .90 Example; THRzone is 120-180 beats per minute Rate of Perceived Exertion (Borg scale)  Goes from 6-20 (no exertion- maximal exertion)  60 beats per minute – 200 beats per minute (reasoning for scale) Muscular strength/Endurance  1-RM (one rep max)  Overload Principle - To get stronger, one must do activity over ones regular strength by splitting muscle fibers (6 weeks - 50kg) - Develop new level of
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