How Physically Fit Are You?

There are so many benefits to exercise including good health, reduced risk of cardiovascular disease, increase in energy and stamina, strength, agility, a good night’s rest and even less stress.

There are three types of exercise: aerobic, anaerobic and flexibility. Aerobic exercise can be done for a longer period of time and it requires oxygen. The benefits to aerobic exercise also include strengthening your heart muscle. From class, we learned that aerobic exercises primarily uses slow twitch Type II muscle fibers that are more likely to have myoglobin and more mitochondria.

The second type of exercise is anaerobic or strengthening exercise. This includes weightlifting and power moves. These muscles are fast glycolytic, or Type I muscle fibers. Performing anaerobic exercises will increase strength,

The third type of exercise is stretching or flexibility. These exercises are important for increasing the range of motion and they are important to do to decrease the likelihood of injuries.

In this week’s lab, we will be studying how the body changes during exercise. In this lab, you will perform each exercise and record your results.

Important Note: Before you get started, if you are physically unable to perform these activities, you can have someone else do the exercises for you, but you must answer the questions. It is also highly recommended that you seek guidance from your doctor before you begin any activity, especially if you are over 40 and have been sedentary, or if you have any health concerns. Please email the instructor if you have concerns.

ProcedureWhat you need:

• yardstick
• measuring tape
• stopwatch
• sneakers
• tape

Steps

1. Make a hypothesis. How fit do you think you are aerobically? How fit do you think you are anaerobically? How flexible are you?

Part I. Aerobic Target Zone

First, find your aerobic target zone. To find your resting heart rate, place your fingers (not your thumb) on the pulse point in your wrist or your neck and count the number of beats in 1 minute.

1. To determine your exercise heart rate target zone, take 220 - your age =______ Maximum Heart Rate (MHR)
2. Then multiply that by 0.80. This is your upper range of where your heart rate should be. ______
3. Multiply that number (220 – your age) by 0.50; that is your lower range. ______
4. When doing aerobic exercises, your heart rate should be between those two numbers to get maximal benefit (50% - 80% of your maximum heart rate)

See textbook – Wardlaw, pg. 368 for heart rate training zones:

50 – 60% MHR Heart Health Zone

60 – 70% MHR Weight Management Zone

70 – 80% MHR Aerobic Zone

Part II. Cardiovascular Fitness

Go on a treadmill, a pre-determined mile long trail or track and record how long it takes to run or walk a mile: ______minutes.

How does that compare to your reference group below?

Part III. Push-Ups

Lie face down on the floor. Get on your toes and hands (or on your hands and knees). And record the number of push-ups you can do: ______ Number of Push-Ups

How does that compare to your reference group below?

Part IV. Curl-Ups

Lie on your back with your knees bent, feet flat. Rest your hands on your thighs. Now squeeze your stomach muscles, push your back flat and push your upper body high enough for your hands to touch the tops of your knees. Don’t pull with your head or neck, and keep your lower back on the floor. Record how many curl ups you can do in a minute:

______ Number of Curl-Ups

How does that compare to your reference group below?

Part V. Sit-and-Reach

Place a yardstick on the floor and apply a two-foot piece of tape on the floor perpendicular to the yardstick, crossing at the 15 - inch mark. Sit on the floor with your legs extended and the soles of your feet touching the tape at the 15-inch mark, the 0- inch mark facing you. Your feet should be about 12 inches apart. Put one hand on the other, exhale, and very slowly reach forward as far as you can along the yardstick, lowering your head between your arms.

Keep your knees from bending and don't bounce! Note the farthest inch mark you can reach. Don't hurt yourself by reaching further than your body wants to. Relax, then repeat 2 more times. Record your results.

How does that compare to your reference group below?

Lab Write-Up

In your lab write-up, include the following:

Questions

Define fitness. Define flexibility.

What was your hypothesis? (It is acceptable if your hypothesis wasn’t supported by the data.)

Describe what you found, including your results and responses for each of the above sections. Be specific about your performance in each area. You aren't getting graded on your performance, but rather on your thoroughness and thoughtfulness in completing the lab. What category did you fall into for each activity? Were you surprised at your fitness level? Why or why not?

Did your findings support your hypothesis? If not, speculate on what happened.

What changes occurred as you began to run or walk? Why did that happen?

Were you in the “aerobic zone?” What does that mean?

What are some things that can affect aerobic fitness?

What are the benefits of aerobic exercising?

What did you notice as you started doing curl-ups? What happened after one minute of doing curl-ups? Why did that happen?

What is the benefit of doing curl-ups? What energy system were you using?

What category did you fall into for each activity? Were you surprised at your fitness level? Why or why not?

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