PED 101 FOUNDATIONS OF PHYSICAL ACTIVITY LAB

KEY POINTS

WATER WORKOUTS

1. Warm water increases the elasticity of muscles as well as increasing the range of motion.

2. Water workouts stimulate the body=s circulation, allow for greater ease of movement and take the jolt out of exercising (an important consideration for those who are overweight or who have joint problems).

3. An ideal time frame for water workouts is 40-60 minutes - 3 times per week and the intensity can be effectively increased by increasing the range of movement in your exercises.

4. In the water, you weigh only 10% of your normal body weight and your heart rate in the water is 5-10 beats lower per minute that on land!

5. Important safety considerations for water workouts include: always work out with a partner, never eat food or chew gum (in ANY exercise program), and remember to breathe regularly, rhythmically and deeply.

WEIGHT TRAINING

1. Resistance training can not only improve muscle size and strength, but it increases your resting metabolism, assisting in the prevention of obesity.

2. The minimum recommendations for Nautilus training is two sessions per week, 8 - 10 different exercises and 1 set of 8 - 12 repetitions.

3. Resistance training in which there is a positive (concentric) and negative (eccentric) contraction (such as free weights or Nautilus) is Aisotonic training,@ AIsometric training@ involves a contraction without movement (the muscles do not change length).

4. If you do not Afit@ in a machine, there are always alternatives. Dumbbells provide great options for many of the upper body nautilus machines. Always be aware of the muscles worked (primary and secondary) and educate yourself as to the proper names of the major muscle groups.

5. It is important to be aware of steroid use and the associated risks.

STEP AEROBICS

1. AAerobics@ include: high impact, low impact and step aerobics. Whichever type of activity is chosen, the importance of a proper warm-up, cool-down and heart rate monitoring cannot be over-emphasized.

2. In step aerobics, you step up lightly with entire foot on the step, lean slightly forward and use the mirrors to check your form - do not lock your knees out!

3. AStatic@ stretches involve holding a stretch while Aballistic@ stretches involve movement.

4. Intensity in your step aerobic experience can be increased by increasing arm movement as well as Ahopping up but stepping down.@

WALK/JOG

1. Walkers and joggers need to be very careful when selecting their footwear and walking/jogging surface. Good shock absorption and adequate foot stability are important factors to be considered.

2. Medical clearance and readiness, while important in all exercise, is very important in a running program. Walking one lap and jogging one or two is a good way to start a running program. You can increase the intensity over time by increasing the consecutive laps run.

3. When walking or jogging, the heel to toe foot-strike is least wearing on the body.