Anaerobic vs. Aerobic

• Describe the difference between the aerobic process and the anaerobic process.

Aerobic are exercises that are usually in long sessions and you need to use endurance. Anaerobic exercises are usually in short bursts and use strength and sudden bursts if energy.

• What should you do before engaging in either aerobic or anaerobic exercise?

You'll want to warm up for 5-10 min before doing any exercise. You don't want to pull muscles, or get cramps. Warming up will loosen your muscles and get you warm and your blood flowing.

• When performing an aerobic exercise, why should you exercise for 12 minutes or longer?

To actually affect your body you have to do aerobic exercises for 12 min or longer, because they require less energy than anaerobic.

• How can you tell the difference between aerobic and anaerobic running?

With aerobic running you have lots of oxygen, enough to run and talk with your partner at the same time. With anaerobic you have little oxygen, using most of it for running, and little or none left to talk to your partner.

• What role does lactic acid play in exercise?

If your body doesn't have enough oxygen when exercises it burns this fluid to help replace the oxygen shortage.

Home Fitness/Body Weight Exercise Reflection

I did some exercises at home for my fitness assignment and here are the questions I need to answer:

• Do you think it's easier to workout at home or at the gym? Why?

At home. Because it feels more calm and comfortable than in a gym. Also, I don't like exercising in front of people. :)

• Are you more likely to workout regularly at home or at the gym? Why?

At home. Because like I said earlier, I don't like working out in front of people and I feel more comfortable at home.

• Are you comfortable in your knowledge to workout at home, the gym, or both?

I have knowledge of how to workout at home, but I don't have much knowledge of gyms.

• What component(s) of fitness can you exercise at home?

Well everything. I can work on my upper body or lower body, on all of my muscles. I just need to do the right exercises.

• Did you enjoy working out at home this week? Why or why not?

Yes. Because I generally do. I like being at home.

• Was it easy to find time and space to complete your fitness assignment? What made it difficult?

It was easy, because I planned ahead of time so I knew I had time to exercise, and we have space in my living room, so I didn't need to worry about that.

BMR Results

BMR results: 1544.65 BMR

About 2400 calories needed

• Were you expecting more or less? Why?

I didn't really know what to expect. Because I've never heard BMR before.

• How do you plan on using this information?

I plan on using this information to help me keep track of my diet and
exercising.

BMI Results

BMI Results:

Age: 14 years 3 months                
Sex: Girl
Birth Date: May 27, 1999                 Height: 5 feet 6–1/4 inch(es)
Date of Measurement: September 20, 2013         Weight: 155 pounds

Results 

Based on the height and weight entered, the BMI is 24.8 , placing the BMI-for-age at the 89th percentile for girls aged 14 years 3 months. This teen is overweight.

• Are you considered underweight, normal, overweight, or obese?  

Overweight.

• Would you like to do something to change your BMI?  Why or why not?

Yes, because no one likes to be overweight, and also I need to get into better shape for sports.

Meal Tracking

I had to track my meals for this week and these are the questions I need to answer:

• What was the most difficult part of Meal Tracking this week?

Nothing was really difficult.

• How do you plan to overcome this difficulty next week?

By just keep on tracking my meals!

• What was the easiest part of Meal Tracking?

It was all pretty easy.

• Did you have any support as you tracked your meals this week?

Yes. My mom helped me find some of the foods we ate.

• Did anyone in your home also decide to track their meals?

No.

Obesity as a Disease

• Did you think that obesity should be considered a disease before you listened to these doctors? Why or Why not?

Not really. Because I thought disease as some sort of virus that enters and harms the body.

• Which doctor's opinion aligns closest to how you feel about obesity as a disease?

Doctor Lundberg. He talks about how obesity is a disease because it harms the body, has similar symptoms, and an impairment to the body.

• Do you think obesity should be considered a disease? Why or why not?

Yes. Because, like Dr. Lundberg said, diseases are things that harm the body. And if it is considered as a disease, people might pay more attention to their health.

• Do you think that the AMA declaring obesity a disease will help in the fight against the obesity epidemic? Why or why not?

Yes. Because it helps people realize the seriousness of obesity, and they might start paying more attention.

Obesity Obstacles

• Why do you think it has, "proven difficult to create a sense of urgency in the public's perception of the issue (obesity)?"

Because we can all agree that people love food. Especially sugary, sweet foods. And sometimes people aren't even aware what their diets look like. So they have no idea what health state they're in.

• What is Dr. Daniel Callahan's position on how to attack the obesity epidemic?

His opinion is that society should be told, right out front. That media should show the full truth of obesity, how it happens, why it happens, and how to stop it. He says that we should treat it the same as we did smoking, in the past. To try and influence the people to be healthy and stop eating so much junk.

• Do you agree with his suggestions? Why or Why not?

I agree that the people should know the dangers of obesity, and how to stop it. Part of the reason why there is a  high rate of obesity is because people honestly don't know. We should try to help educate people about health and fitness.

• Do you think that obesity should be treated like cigarettes & smoking? Why or Why not?

The way we stopped most of the smoking was by outlawing smoking in public places, making smoking ads illegal, and putting a tax on cigarettes to make them harder to afford. I don't think we should outlaw fast food restaurants, or put taxes on junk foods. I think we just need to educate the people, and they can make the decision for themselves.

• Which CDC statistic stands out most to you? Why?

That 6% of the students asked did not eat vegetables the week before the poll was taken place. It is kind of sad how little vegetables and fruits are eaten. 

Cooper's 12 Min Run

I had to run on a track to see how far I could travel in 12 min. It is called Cooper's 12 Min Run. Here's how I did:

• How far did you make it? (record in miles and meters)

1st attempt: 1600 m (1 mile) 2nd attempt: 1800m (1.1 miles) 3rd attempt: 1700m (1 mile)

• Where did you take the test? (i.e.,400m track, indoor track at a local gym, road course, etc)

On a road around my neighborhood

• What time of day did you take the test?

At night

• What was the approximate temperature when you took the test?

70-80˙F

• How did you feel after the test?

Out of breath, tired, but happy I could do the test.

• Do you feel like you did you best?

Yes indeed. On the 3rd attempt I had to push myself extra hard after the test was over, so I could get home in time to turn the assignment in.

• What, if anything, kept you from doing your best?

Nothing.

Injury Prevention in Exercise

My mentor asked me to answer these questions:

How does your level of fitness play a part in helping prevent injuries?

If you push to hard past your level of fitness you could seriously injure yourself. However, this doesn't mean you cant improve your level of fitness.You just have to push yourself little by little. Take baby steps. Eventually you'll have the fitness level that you want.

How do strength, balance, flexibility, and endurance play their parts in preventing injuries?

To build up your strength you must do it by straining your muscles progressively and gradually, your strength can greatly increase your chances of injury prevention, because you will be more stable and able to endure more. Balance will keep you from using the wrong muscles to help support your weight, and it will improve your fitness training. Flexibility allows you to do all of those squats and lunges, but to prevent injury, you must warm up the muscles by stretching them. And endurance allows you to continue your training session for a period of time, allowing you to develop your muscles, strength, balance, and flexibility.

What can you do to make sure you are getting enough sleep so your body is recovering from intense workouts?

You know you're getting enough sleep if you don't feel fatigue. And make sure you drinks lots of water as well.


Why are shoes important to runners? Where can you go to get properly fit for shoes in your area?

In the article I read on Injury Prevention it says that proper fitting shoes are the difference between low-risk injury and high-risk injury. Good shoes are important for runners, because they run in them, but they also keep their feet from getting injured, or their muscles in their leg.

How can you make sure you are hydrated enough during your workouts to fend of dehydration?

Always drink water before you are thirsty. In the article it said by the time you are thirsty you have lost 1% of your body weight through 2% dehydration. So drink water!