1. Read chapter 1.
2. Read the documents in Study Materials by clicking Next.
3. Go to the Assignments tool on the left to complete and submit the following assignments: * Table 1 & 2 worksheet
* Table 3 worksheet
* Prepatory program inventory
* Initial fitness level report
4. After completing and submitting all assignments, go to the Tests & Quizzes tool on the left and take Unit 1 Exam. Unit 2 Assignments
1. Read chapter 2
2. Go to the Assignments tool on the left and submit to the following assignments: * Progress report 1
* Article abstract
3. After completing and submitting all assignments, go to Tests & Quizzes and take Unit 02 Exam. Unit 3 Assignments
1. Read chapter 3
2. Complete, but do not turn in the “Waist to Hip Ratio” activity in “Study Materials. Waist to Hip Ratio:
Purpose: To determine relative health risk based on fat pattern and distribution by creating a waist to hip measurement ration (WHR) Procedure:
1. Measure your waist at the level of your umbilicus (belly button) in inches. 2. Measure your hips at the level of the buttocks, in inches. Preferably this measure is done on bare skin 3. Divide the waist measurement by the hip measurement to yield a ratio. ______ Waist measurement
_______ Hip Measurement
WHR = ________________
Rating:
* Less than .80 is good
* .81 to .90 is not so good
* Over .91 is considered unhealthy relative to the heart
Question:
1. What are the two most important controllable factors in changing or maintaining this ratio?
3. After completing assignments, go to Tests & Quizzes and take Unit 03 Exam. Unit 4 Assignments
1. Read chapter 4
2. Go to the Assignments tool on the left submit to the following assignments: * Daily food log
* Daily log calories/fat percentage
* Nutrition log
* Progress report 2
3. After completing and submitting all assignments, go to Tests & Quizzes and take Unit 04 Assignments. Unit 5 Assignments
1. Read chapter 5.
2. After completing assignments, go to Tests & Quizzes and take Unit 05 Exam. Unit 6 Assignments
1. Read chapter 6.
2. Go to the Assignments tool on the left and submit to the following assignments. * Back to fitness test
* Progress report 3
3. After completing and submitting all assignments, go to Tests & Quizzes and take Unit 06 Exam. Unit 7 Assignments
1. Read “Systems of Exercise-What Do I Do?” on page 195
* Aerobics
* Circuit Training
* Resistance Training (Strength Training)
* Isotonic, Isometric, and Isokinetic Exercise
* Interval Training
* Cross-Training
* Step Aerobics
2. After completing assignments, go to Tests & Quizzes and take Unit 07 Exam. Unit 8 Assignments
1. Read “Examples of Exercise Programs-Recipes for Fitness” on page 209. 2. Go to the Assignments tool on the left and submit to the following assignments: * Progress report 4
3. After completing and submitting all assignments, go to Tests & Quizzes and take Unit 08 Exam. Unit 9 Assignments
1. Read “Exercise-Related Injuries (How to Be Your Own Doctor … Sometimes)” on page 235. 2. Read “Heat Emergencies” located in “Study Materials”
Heat Emergencies
Heat Exhaustion:
Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures and inadequate or unbalanced replacement of fluids. Those most prone to heat exhaustion are elderly people, people with high blood pressure, and people working or exercising in a hot environment.
Symptoms – warning signs of heat exhaustion include:
* heavy sweating
* paleness
* muscle cramps
* tiredness
* weakness
* dizziness
* headache
* nausea or vomiting
* fainting
The skin may be cool and moist. The victim’s pulse rate will be fast and weak, and breathing will be fast and shallow. If heat exhaustion is untreated, it may progress to heat stroke, which is a medical emergency. Seek medical attention and call 911 immediately if: * symptoms are severe, or
* the victim has heart problems or high blood pressure.
Otherwise, help the victim to cool off, and seek medical attention if symptoms worsen or last longer than 1 hour.
Treatment
Cooling measures that may be effective include:
* cool, non-alcoholic beverages, as directed by your physician * rest
* cool shower, bath, or sponge bath
* an air-conditioned environment
* Lightweight clothing
Based on a CDC Prevention Guide for Emergencies and Disasters. Heat stroke:
Heat stroke is a form of hyperthermia, an abnormally elevated body temperature with accompanying physical and neurological symptoms. Unlike heat cramps and heat exhaustion, two forms of hyperthermia that are less severe, heat stroke is a true medical emergency that can be fatal if not properly and promptly treated.
The body normally generates heat as a result of metabolism, and is usually able to dissipate the heat by either radiation of heat through the skin or by evaporation of sweat. However, in extreme heat, high humidity, or vigorous exertion under the sun, the body may not be able to dissipate the heat and the body temperature rises, sometimes up to 106°F (41.1°C) or higher. Another cause of heat stroke is dehydration. A dehydrated person may not be able to sweat fast enough to dissipate heat, which causes the body temperature to rise.
Those most susceptible to heart strokes include:
* infants,
* the elderly (often with associated heart diseases, lung diseases, kidney diseases, or who are taking medications that make them vulnerable to heat strokes), * athletes, and
* outdoor workers physically exerting themselves under the sun. Symptoms:
Symptoms of heat stroke can sometimes mimic those of heart attack or other conditions. Sometimes a person experiences symptoms of heat exhaustion before progressing to heat strokes.
Symptoms of heat exhaustion include:
* nausea,
* vomiting,
* fatigue,
* weakness,
* headache,
* muscle cramps and aches, and
* dizziness.
However, some individuals can develop symptoms of heat stroke suddenly and rapidly without warning. Different people may have different symptoms and signs of heat stroke. But common symptoms and signs of heat stroke include: * high body temperature
* the absence of sweating, with hot red or flushed dry skin * rapid pulse
* difficulty breathing
* strange behavior
* hallucinations
* confusion
* agitation
* disorientation
* seizure
* coma
3. After completing all assignments, go to Tests & Quizzes and take Unit 09 Exam. Unit 10 Assignments
1. Go to the Assignments tool on the left and submit to the following assignments: * Progress report 5
* Final fitness level report
2. After completing and submitting all assignments, go to Tests & Quizzes and take Unit 10 Exam.