Lactate Threshold

• Define lactate threshold?

Lactate is a liquid that your body sends out when you exercise. If you push yourself too hard you'll push yourself past your lactate threshold (your optimal training range) and the lactate acid will accumulate in your muscles and slow you down.

• Why is it so important?

Because it shows the maximum place where you can train and the point where you will start slowing down if you go too far.

• How can runners use this information when developing training schedules?

Runners will most likely want to increase their lactate threshold because they need to get their endurance levels up, so they will probably make a fitness plan with their coaches trying to increase it.

• What factors determine your VO2 Max?

Your gender, your genetics, and your active heart rate.

• How can you improve your VO2 Max?

By using the overload principle. You do short intervals (2-4 min) of intense exercise then rest for a short time (30 sec–1 min), forcing your body to adapt to the exercising, thus increasing your lactate threshold.

Heart Rate

My resting heart rate is 64-70 bpm
My active heart rate is about 160-170 bpm and after three minutes it is back down to 70 bpm
My target heart rate when active is 113–175 bpm

Blood Pressure

• Define blood pressure in your own words.

The pressure comes from the rate at which the blood comes out of the heart and how much resistance the arteries give to the blood.

• Physiologically, what causes high blood pressure?

Stress, anxiety, or pressure.

• Why is hypertension called the "silent killer?"

Because the people who have it most likely won't realize they have it till too late

• About how long does it take for regular exercise to start having an effect on your blood pressure?

Almost instantly because it loosens up your body and you get more oxygen and it helps the rest of your body as well.

• Which component of fitness is MOST likely to have the greatest positive effect on treating high blood pressure?

In the article we read it said that aerobic exercises is the one to help you the most, because it helps control your blood pressure.

• Do you know of anyone in your family (or friends) that have hypertension? What can you do to help lower their blood pressure?

No I don't. But if I did I would encourage them to eat in healthy ways to reduce their risk, like eating less sodium, and encourage them to do exercise, especially aerobic.

Dietary Supplements

• Would you consider taking dietary supplements for any reason?  Why or why not? 

No. Because, like we've learned before, all we really need to do to improve our diets is to have a good variety of nutritious foods in healthy portions and if we do have unhealthy foods to keep it to small portions.

• What are some good reasons for supplements? 

For me personally, I can't think of anything. But for other families, maybe if one of the family members is allergic to a specific ingredient, is lactose intolerant, or can't have some sorts of food, then yes it is a good idea to use supplementary foods.

• What are some not good reasons?

If you want to be healthier or if you think that the supplements will cure a disease. Supplements do NOT cure diseases or sicknesses, and to be healthier just have more nutritious foods in controlled portions.

Benefits of Exercise

• What risks are there to starting an exercise program?

Injuries of bones or muscles. And if you have a disease or illness that restricts you from exercising, you will only be able to do a little exercising. But if you do exercising with proper technique the chance that you'll harm yourself is very little.

• Why should you gradually introduce physical activity to your daily routine if you have been inactive?

Because if your body isn't used to a lot of work and then all of a sudden you push it really hard, say go on a 20 min run, you could strain your body.

• What are the exercise recommendations from the CDC? Are you meeting them? Do you think you could meet them?

They recommend at least 150 min (2 hrs 30 min) of exercise of medium intensity activity each week. Also to have a healthy diet.

• What are some mental health benefits from exercise? Have you noticed this when you exercise regularly? 

Exercise can relax your mind from daily problems that you face, so that your body is the one focusing, and your brain can rest for awhile. It also releases stress.

• Did you know that exercise had a lot of these benefits? Which benefits interest you the most?

Yes I did. Just feeling healthy and less stress is what appeals to me.

• What is the most interesting thing to you in the "Mental Benefits of Physical Fitness" to you?

Stress and emotions. Exercise can help release the stress from your body and can help you give the nergy you need to control your emotions.

• How important should physical education be to education law makers? Go into detail.

It should be fairly important. I would say that the public needs to realize the benefits of exercising and also how easy and simple it can be. A lot of people don't want to exercise mainly because they just don't know enough about it, so they don't think much about it.