Process

Project 1a

 

Are you in the healthy fitness range for your age and gender?

If yes, how do you plan to stay in the Healthy fitness range?

If not, how do you plan to get into the Healthy Fitness Range?

Using the F.I.T.T. Principle put together a plan to help you stay in the Healthy Zone or acheive the Healthy Fitness Zone.

F is for Frequency.

How many days per week should you execise to improve aerobic fitness?

I is for Intensity

What is your exercise intensity level, how hard are you working? What are  examples of moderate to high intensity activities?

T is for Time.

How many minutes are you exercising each time you workout? How long are you doing the activity?

T is for type of activity.

Aerobic versus anerobic activities. An aerobic activity is continuous and nonstop for a minimum of 20 minutes and utilizes oxygen to generate power to produce work. An anerobic activity is a short period of exercise without the use of oxygen.

Think of examples of each type of exercise!

The Benefits of Aerobic Exercises

We've all been told about the importance of aerobics in our daily lives. But what constitutes an activity as an aerobic one and how do we integrate it into our all ready busy lives?

Why we need to know more about aerobics
Without a doubt, aerobics are particularly helpful for weight control. Research consistently shows that regular physical activity, combined with healthy eating habits, is the most efficient and healthful way to control your weight.

Whether you are trying to lose weight or maintain it, you should understand the important role of physical activity and include it in your lifestyle.

Physical activity helps to control your weight by using excess calories that otherwise would be stored as fat. The number of calories you eat and use each day regulates your body weight. Everything you eat contains calories, and everything you do uses calories, including sleeping, breathing, and digesting food. Any physical activity in addition to what you normally do will use extra calories.

Following a regular aerobics program gives you a sense of commitment and control - two positive mental attitudes that help counteract stress. Aerobics also relax tense muscles, thereby relieving your body's stress response.

Medical research has shown that regular aerobic activity increases the body's production of endorphins.

When is an activity an aerobic activity?

Aerobic exercise is any extended activity that makes you breathe hard while using the large muscle groups at a regular, even pace. Aerobic activities help make your heart stronger and more efficient. During the early part of exercise, your body uses stored carbohydrate and circulating fatty acids (the building blocks of fat molecules) for energy.

Aerobic refers to any exercise that helps you use oxygen more efficiently by reaching and maintaining your Target Heart Range - the safest range of heart beats per minute during exercise. Calculate your Target Heart Range by subtracting your age from 220 and multiplying your answer by 60% and by 80%. The lower number suggests a safe rate for beginners, while the higher number would be your goal as your fitness level improves.

Tips for bringing aerobics safely into your daily life
  • Maintain a comfortable pace. For example, you should be able to hold a conversation while walking briskly. If you do not feel natural again within 10 minutes following exercise, you are exercising too hard. Also, if you have difficulty breathing or feel faint or weak during or after exercise, you are exercising too hard.
  • Increase your workout in stages to get the most benefits with the fewest risks. If you have not been exercising, start at a slow pace and gradually increase the amount of time and the pace of your activity as you become more fit.
  • Select activities that fit your personality and have an element of fun. Choose activities you prefer doing, such as swimming, jogging or walking. Also, plan your activities for a time of day that suits your personality. If you have more energy in the morning, plan activities that can be done at the beginning of the day.
  • Plan a workout schedule. To gain the most health benefits it is important to exercise as regularly as possible. Alternating your aerobic activities helps to keep the excitement and anticipation in each sport alive.
  • Maximize your safety and comfort. There are legitimate reasons why so many athletics shoes exist in the market today. Diverse exercises like walking and tennis require a shoe designed quite differently than an aerobics or running shoe. Also, the proper workout attire that moves and breathes properly is essential.
  • Encourage your family or friends to support or join you in your activity. When parents are active, their children are more likely to be active and stay active for the rest of their lives.
  • Challenge yourself. Set short-term as well as long-term goals and celebrate every success, no matter how small.
  • Whether your goal is to control your weight or just to feel healthier, becoming physically active is a step in the right direction. Take advantage of the health benefits that regular exercise can offer and make physical activity a part of your lifestyle.

 

Now that you have read the above information think about what fitness goals you would like to set in order to improve or maintain your health and fitness.

 

Project 2

 

Please follow this link to the Health Fitness Tips Website.

www.health-fitness-tips.com

Once you are there you may peruse the website for any relevant information, but you must find the link to download the "nutrition and activity log" in Microsoft Word format. 

Download and save this activity log on your computer.

You will track your personal nutrition and activity levels for one week (7 days total).  You must be specific with all nutrition information (including type and brand of snacks, cereals, drinks, etc.) because we will be using this information to complete this stage later.

All types of physical activity and the amount of time spent during the activity should be written in the appropriate spaces.  If you are doing any type of anaerobic weightlifting use the chart to keep track of individual exercises.  

Also, note that there is a section for you to write down any type of reason that may have prevented you from completing your usual exercise routine.  Please write these down because they are important pieces of information in realizing our wellness goals.

Stage 2 final project:

Organize all of your activity logs in a folder/binder.  Review the nutrition sections and find 6 different meals you had during the 7 day interval.  At least one breakfast, lunch, dinner, and snack must be represented.  Use the following links, nutrition labels on the specfic foods, or find nutrition sites outside of this webquest to produce a nutritional breakdown of all the foods consumed at each of these meals (including beverages!).  Cite which source was utilized to gather information.  The breakdown must include the actual proportions eaten instead of the single serving data usually found on nutrition labels.

http://www.nutrition.gov/

http://www.nutritiondata.com/index.html

http://www.nutri-facts.com/

After you have created the nutritional breakdown, evaluate your actual intake versus the daily recommended values found on the following website.  Print out a MyPyramid data sheet and include this in your folder.  Use it as a guideline to determine if your diet is well balanced or if needs improvement.  You may utilize other web sources that you feel reflect your specific dietary needs more accurately but they must be cited and are in addition to this required task.  If it is well balanced support with evidence.  If you think it needs improvement provide a plan of attack and specify how you might plan to make some changes. 

http://www.mypyramid.gov/

Remember, there are many contributing variables that affect your wellness.  Diet is an important component that requires constant attention.  Do a thorough job and recognize the importance of  nutritional information.

 

 

Project 1b

 

After two weeks of keeping and exercise and fitness log it is now time to run another mile for time.

After completing this run once again check your current mile time on the Healthy Fitness Zone chart for age and gender

Have you shown improvement in your fitness score based on the mile run?

If you have not improved evaluate your fitness plan and make changes for imrpovement. If you have improved you may want to readjust your plan and push yourself a little more. Are you in the top part of the Healthy Fitness Range? Is there room for improvement?

Continue recording your fitness activities and in two more weeks we will test again!