Abstract This is a lengthy research paper on how to teach aerobics to middle-aged women. It includes all the benefits, safety concerns, skills, 15 lesson plans and the history of aerobics. The objective of this assignment was to provide background information on aerobics and to create a potential client who would be likely to take the aerobics class.
Table of Contents:
Client Description
Description of Activity
Terminology
Rules
Equipment and Care
Safety Analysis
Warm-up
Skills to be Developed
Novelty Events
Block Plan
Audio Visual Aids
Articles Collected
Lesson plans
Evaluative Measures
Bibliography
Lesson Plans
From the Paper "More specific, the class will learn the basics of high and low intensity step aerobics classes, as well as the components to circuit-training, knowledge of target heart rate, importance of warm-up and cool-down. Each student will have a chance to lead a portion of aerobics to the class. Clients will also need to be able to determine their target heart rate by the end of the first few sessions. Included in each aerobics class will be static stretching in which each participant will learn how to correctly hold a stretch. By the time the end of the set of classes, the goal of the participant will be to gain flexibility and move throughout a greater range of motion."
Abstract The paper reviews the need for warm up and cool down exercises to surround an aerobic workout, identifying the potential health hazards if these exercises are not done. The paper itemizes several exercises within a routine that are needed prior to a workout. The paper concludes that a similar routine should be followed for cooling down after a workout, but that the stretches may be more vigorous since the muscles are already warmed up.
From the Paper "Warm-ups should precede a work out for at least ten minutes. In addition, it is necessary to ensure that the entire body is adequately warmed up, rather than focusing only on the large muscles that athletes most often anticipate using. For example, an athlete should pay special attention to loosening up his neck. Carelessness with neck exercises can be much worse than with other exercises. Therefore, it is important to use smooth and controlled motions on this part of the body at all times and there should be no jerking or bouncing. The exercises are simple, though; they simply involve moving the neck forward and backward, side to side, and turning the head from left to right. Twenty to thirty repetitions of each movement are adequate to warm up."
Examination of the validity of the American College of Sports Medicine (ACSM) prediction equation to estimate submaximal VO2 during cycle ergometry in cyclists and aerobically-trained non-cyclists.
Abstract This study examines the validity of the ACSM prediction equation for estimating oxygen consumption during submaximal cycling in aerobically trained males. The alternate hypothesis of this study is that the estimated vs. actual VO2 during submaximal cycle ergometry would be similar from 50-200 W. A secondary focus analyzes and compares the accuracy of the equation between two distinct groups of subjects (trained male cyclists vs. aerobically-trained male non-cyclists).
Introduction
Methods
Results
Discussion
Conclusion
From the Paper "The results of this study suggest that the ACSM cycle ergometry prediction equation is most accurate at moderate workloads (~100-150 W). Furthermore, training status has no effect on the predictive value of the equation. Further studies on the effects of training habitus should be fashioned to include a larger sample with greater distinction in training volume, i.e. cycle ~200 miles/week vs. sedentary. Based on the current sample size, subtle differences are very difficult to observe. However, this study provides a strong basis for the direction of future research in this area."
Abstract This paper explains that, within the world of health and fitness, heart rate, which defines the number of contractions of the human heart in one minute, at rest for the male adult human heart, beats approximately 70 beats per minute; whereas, female hearts tend to beat faster at around 75 beats per minute. The author points out that physical exercise causes a normal person's heart rate to increase above the resting heart rate; as the physical activity becomes more vigorous, the heart rate increases, reaching maximum heart rate with very vigorous exercise. The paper concludes that heart rate monitoring helps to ensure a safe and effective aerobic workout and allows the exerciser to track changes, which are taking place in his or her cardiovascular system as he or she develops an exercise regimen and seeks aerobic fitness.
From the Paper "Another type of heart rate is the working heart rate. One challenge in raising the heart rate is that the more conditioned that a heart becomes, the more difficult it is to elevate. If a heart's rate is too high during exercise, it can be lowered in the next workout by exercising less vigorously and minimizing arm movements. Conversely, if the heart rate is too low, exercise can become more vigorous to increase it. This heart rate is measured by taking the working heart rate for 6 seconds after each aerobic routine and then multiplying this number by 10 to determine the number of beats per minute."
Abstract This paper describes the benefits of running/ jogging as well as the common problems faced by runners. The paper also discusses the solutions to these problems. The paper explains that the desire to lose weight is one of the primary reasons why people run. The paper also points out that running, like other aerobic exercises, lowers the triglyceride and blood pressure levels. The paper then looks at how most studies have shown that the health benefits are directly proportional to the amount of running done, i.e., the greater the per week running mileage, the greater the benefit.
Outline:
The Difference between Running/ Jogging and Walking
Benefits of Running:
- Weight Loss
- Cardio-respiratory/ Aerobic Fitness
- Lower Cholesterol and Blood Pressure
- Boosting the Immune System
- Retards the Aging Process
- Psychological Benefits
- Community Benefits
Problems Faced by Runners:
- Common Running Injuries
- Other Problems Faced by Runners & Ways to Overcome Them
Conclusion
From the Paper "Cardio-respiratory or aerobic fitness refers to the ability of the heart to pump strongly and more efficiently and the capacity of the muscles to use oxygen more efficiently. The heart of aerobically fit persons pumps more blood and oxygen with each beat and their muscles consume more oxygen than that of relatively unfit people. It is a basic biological fact that the greater use of muscles makes them stronger. Regular running strengthens the muscles of the heart, enabling it to pump blood with greater strength and increases the ability of the muscles to consume more oxygen. It also increases the activity of enzymes and hormones in our body that stimulate the muscles. The end result is improved aerobic fitness and increased endurance (Weil, para on "What are the fitness benefits of running?"). A recent study also shows that the increased amounts of "opioids" (the chemicals that produce the "runner's high") produced in a runners body protects the heart muscles from heart attack damage (Hitti)."
Abstract This paper examines how it is an evolutionary fact that neither men nor women are born equally and how the genomes of males and females are designed to be different so that physiologically males generally have higher levels of muscular mass, maximal aerobic and anaerobic power. It concentrates on these processes and attempts to explain why there are differences in these between men and women.
From the Paper "A women's maximal strength in either isometric or dynamic contractions of the leg muscles is on average sixty-five to seventy five percent of a mans maximum value. For trunk muscles women have only sixty to seventy percent of their male counter parts maximal values. The major disadvantage in maximal strength is in elbow flexion and extension. Females can only attain fifty percent of the male's maximum. Women have a smaller muscle mass than men so their maximal muscle strength will be different. There is no evidence for sex differences in the quality of skeletal muscle so it is concluded that muscle mass determines the potential for developing strength."
Abstract The purpose of this study is to look at aerobic and anaerobic conditioning and exercise. Female soccer players are used for this study and the results of how well they do on specific tests are measured. The study also examines whether those that perform better on these tests are also better soccer players and concludes whether this type of training and exercise has an effect on the performance of female high school soccer players.
Introduction
Demographics
Background of the Study
Who am I as a Teacher?
How did I get to be that Way?
How did I get Here?
Personal Motivation
Rationale
Teacher Action Research
The Study
Purpose of the Study
The Research Question
What are the Issues and Concerns?
Overview
Review of the Literature
Procedures
Overview
Initial Testing
Test #1 - 1 Mile Run
Test #2 the Coopers Test
Test #3 40-yard Sprint
Test #4 300-yard Shuttle
Test #5 200-yard Dash
Test #6 400-yard Test
Conclusion
From the Paper "Marple Newtown School District is a suburban Philadelphia school district in Delaware County, Pennsylvania, in a community of approximately 35,000 people, most of who are involved in business and the professions. There are approximately 3,500 students enrolled in grade K through 12. Accelerated and advanced placement courses are offered in all academic areas. The academic curriculum of the district reflects the strength of traditional programs while meeting the changing needs of a technological society."
Abstract This paper explains that cardiovascular diseases can be prevented by eating healthfully, participating regularly in aerobic activity, and by not smoking. The paper describes a diet that is heart healthy and stresses the importance of physical aerobic activity and the avoidance of cigarettes.
From the Paper "Nearly twenty percent of the American population has a form of Cardiovascular Disease. In 2002, thirty-five percent of the deaths in the United States were related to heart and blood vessel diseases according to the Center for Disease Control (CDC). Cardiovascular Disease includes Coronary Heart Disease, atherosclerosis, high blood pressure, and stroke. Some causes for Cardiovascular Disease can be attributed to physical inactivity, unhealthy nutritional planning, smoking, and age."
Abstract This paper shows how the author agues that women do not engage in body work (activities like exercise and plastic surgery) in order to conform to a paternalistic, and unrealistic view of beauty that is perpetrated by the popular media. Instead, Gimlin gives the empowering argument that women engage in body work in order to nurture a relationship between the body and self-identity.
From the Paper "In "Body Work", Gimlin examines a series of mini-ethnographies in her attempt to understand the complex relationships that American women have with their bodies and their self-identities. She examines four main sites, in collecting research for her book. Gimlin conducted in-depth research and extensive interviews at each location. Gimlin explores a beauty salon, an aerobics class, a plastic surgery clinic, and the National Association to Advance Fat Acceptance (NAAFA), a political and social organization designed to empower overweight women."
Abstract This paper investigates all the aspects required to open a health center in Orono. The plan examines the objectives, resources and organization of the fitness center. The paper also provides a SWOT analysis of the plan and investigates economical, political, social and technological forces which might affect the center's development. The paper's bibliography includes reviews of the books used in its research.
From the Paper "Economical ? Customer's changing preferences and demographic profile will encourage new classes, new fitness products, allowing for multiple revenue streams. Additionally, as the economy continues to improve, and baby boomers age, there is more discretionary income to spend on personal services, additional programs, upgrading of facilities and addition of staff support. As women become more and better employed, they are able to afford more upscale fitness facilities and are willing to pay for convenience and upscale amenities."
This paper looks at the contemporary health club and the modern gym, two subtly different environments, which form an essential part of urban culture in the early 21st century.
Abstract The paper discusses the relatively recent phenomenon of the health club as an integral part of modern life. The dramatic rise of the fitness club phenomenon into a multimillion dollar industry is analyzed. The paper looks at the roots of the industry and examines the fundamental concept that exercise is beneficial to one's health.
From the Paper "The rise of the culture of the gym is not merely a public acknowledgment of the importance of physical fitness that is part of the overall awareness of health concerns in the late 20th century. It is also a cultural phenomenon that allows social interaction in an acceptably sanctioned manner, one that permits the building of friendships, business relationships, and suggests the possibility of romance, as well, in some circumstances. The dramatic increase in health club facilities and the establishment of large national chains has made gym membership affordable for most of America's middle class. Being a member of a gym has become an accepted, expected activity for much of the population. Many may still have a workout video or two at home, but leaving home to work out and see friends has become a normal routine for much of the population."
Abstract In the mid-1980s, Nike's seemingly unassailable market position was hit with a severe blow when it failed to recognize the emerging market for women's aerobic shoes. This was one of the major reasons the company was so rapidly overtaken as market leader by Reebok, Inc. This paper discusses why women's athletic footwear has long been a problematic area for the company and why it continues to struggle with the issue. The paper examines ways in which women's shoes are promoted and sold, such as Nike outlets and the internet. It also looks at a new product, Nike Goddess and discusses its marketing potential.
From the Paper "Nike's new site Nike Goddess retains the company's corporate image of being on the cutting edge of fashion and sport, unlike its muted presence in the shoe aisles of Macy?s. Another recently launched site, Nike Woman, seems more intent upon bringing in the segment of the shoe market that is much more fashion-conscious than the typical Nike consumer. This market, reflected in the pouting and heavily made-up models on the website "entrance" image, clearly still wishes to remain fit, but might be put off by the sport-focused Nike Town stores or even the general Nike website. The two new Nike websites clearly wish to straddle two potential young female customer bases, that of the fit and of the fashionable, embodying the two-fold image of the company. Nike seeks to use its Nike-specific sites to control the female market in a way that it does not either at Macy?s, at Footlocker, or at discount retail and internet sites. It attempts to do so not by changing its image, but by making segments of the emerging young female market identify with its corporate image. Whether Nike emerges as victorious from the struggle and changes the balance of its female retail trade remains, however, to be seen."
Abstract The leading cause of death in America is cardiovascular disease. This particular disease was responsible for 960,000 deaths in this country last year, accounting for 41.5 percent of all deaths. Studies have shown that exercise reduces the risk of heart disease. Indeed, people who are less fit have between a thirty and fifty percent greater risk for the development of high blood pressure. The paper provides a breakdown of the different types of heart rates and why they are important to fitness and cardiovascular health.
From the Paper "The person who has been inactive for years should always consult a doctor before the beginning of a new exercise regimen, especially those who are middle-aged or older. Beyond this, those people who would like to start an exercise program but find facts and figures about the heart rate confusing should acquire the help and expertise of a professional trainer. These people are trained to understand the goals of their clients and to help them to achieve them in an appropriate fashion."
Abstract This paper examines the beneficial aspects of running on the cardiovascular and nervous systems. It does so by first looking at the different types of running and then by explaining the biomechanics of running.
From the Paper "From a sports professional point of view running is of three different types namely sprinting, middle distance and long distance or (marathon). Sprinting events are those races that are up to 400m. During the sprinting activity the muscles? metabolic pathways supply the required energy at a rate which is several times higher than the regular aerobic systems. This is verified by the decrease in PCr (phosphocreatine) by 67%, muscle glycogen by around 32% and ATP by 28%. Furthermore anaerobic glycolysis increases muscle lactate level by 20 fold. For sprinting, the thrust during the propelling period is very important and sports scientists have reported that the maximum force that a muscle can generate is directly proportional to its cross sectional area. This implies that good Sprinters usually are more muscular compared to marathon racers. For middle distance and marathon running the oxidative systems are the chief energy suppliers and there is a predominance of slow twitch muscle fibres."
Abstract This research paper specifically addresses the positive effects of water therapy-based exercise in the population of the elderly patients in Worthing Hospital. The National Department of Health has identified the need for elderly to engage in, and work toward, a physically healthy lifestyle through its National Service Frameworks. The water therapy program (WTP) consists of 6 visits for the elderly patient, during which physiotherapists work with their participation in a series of water-based exercises. This program is designed for elderly people who are experiencing muscular-skeletal difficulties, and it allows the participants to have a direct effect on their condition. In this manner, the participants are empowered to take control of their health and well-being as they are supervised and assisted thorough a wide variety of low impact, cardiovascular, aerobic exercises.
Contents:
Introduction
Purpose of the Research
Literature Review
Sociological Factors
Physical Factors
Emotional Factors
Sense of Control
Self-Esteem
From the Paper "Unfortunately, the aging process hereafter referred to as ageism, can often affect the choices people are presented with, and their ability to affect the overall psycho social dynamics of health and wellbeing. If people believe that some of the "inevitable deterioration" due to the result of the aging process is a barrier which they cannot overcome, they are likely to succumb to a diminished quality of life, and the degenerative aspects of aging. On the other hand, when the elderly person is enabled to understand the onset of degenerative conditions as preventable, they are likely to be more active in their own self-care, and seek out options regarding the improvement of their overall health and well being. Consequently, confronting ageism by enhancing positive beliefs about aging, and providing empowering activities for the aging person to engage in order to improve their quality of life is a vital component of comprehensive health services, and the responsibility of the health services community. The following factors are those which have been identified in literature regarding the aspects of a comprehensive definition of ?quality of life.?"
