BMR/RMR & Calories

 Here are a few calculators you can use to figure out you BMR and calorie expenditure.  Remember these numbers are an estimate.

BMR Calculator #1:https://www.calculator.net/bmr-calculator.html

BMR Calculator #2:  https://www.myfitnesspal.com/tools/bmr-calculator

Mifflin-ST Jeor Equation: https://www.inchcalculator.com/mifflin-st-jeor-calculator/

Katch-Mcardle Formula: https://www.omnicalculator.com/health/bmr-katch-mcardle

TDEE 1: https://tdeecalculator.net/

TDEE 2: https://www.calculator.net/tdee-calculator.html

TDEE 3:  https://tdeecalculator.org/

Calorie Counter: https://www.verywellfit.com/how-many-calories-you-burn-during-exercise-4111064

Mayo Clinic Calorie calculator:  https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/calorie-calculator/itt-20402304

How many Calories you burn daily Calculator: https://www.verywellfit.com/metabolism-facts-101-3495605

How many calories with specific exercise? https://www.verywellfit.com/how-many-calories-you-burn-during-exercise-4111064

nerve impulse conduction

Watch the quick link on how diameter changes nerve impulses.https://www.easybiologyclass.com/difference-between-myelinated-and-unmyelinated-neurons/

http://www3.uah.es/farmamol/Public/Animaciones/actionp.html

Magnus effect & seams

The science of curveballs:  Watch the following video and answer the questions on the lab.  link to the video:  http://www.youtube.com/watch?annotation_id=annotation_859181&feature=iv&src_vid=23f1jvGUWJs&v=t-3jnOIJg4k

https://www.youtube.com/watch?annotation_id=annotation_859181&feature=iv&src_vid=23f1jvGUWJs&v=t-3jnOIJg4k

Physics girl - curve ball:  https://www.youtube.com/watch?v=YIPO3W081Hw


If you need a review of Magnus force here is the link:  https://www.youtube.com/watch?v=23f1jvGUWJs

BPM and workouts

Research has shown that if an individual listens to music while working out that the rate or perceived exertion (RPE) will be less and work rate will go up.  The research is based on using bpm's of the music to match up with stride length or cycling pattern.  

Read the following articles: 

1. Exploring the Effects of Music on Exercise Intensity - Ace  Sponsored
2. How To Make the Perfect Playlist For Your Workouts by Beth Janes

Here are the recommendations for bpm's need for certain activities:

warm-up, cool-down and stretching- 90-120 bpm
low intensity cardio - 120's
medium intensity cardio - 130's
high intensity cardio - 140' and above
strength training - 110-130's
power walking:  137-139
running- 147-169
cycling - 135-170

If you pump up your bpm just 1-4 bpm's you can increase your workout rate without feeling like you are working harder.

Create your own playlist tailored to you and what you do to workout.

websites to try:  jogtunes, clickmix, podrunner, bpmdatabase,songbpm.,  djbpmstudio, mix meister, bpm widget, ergmusic.com/ca, blastfm.com, grooveshark.com
You can also search in google - song title + bpm
If you find a better website please add to the blog in the comments section for others to use.

http://www.runningmusicmix.com/

http://www.shape.com/fitness/playlists

http://jogtunes.com/jtc/jtcrun.php

http://www.bpmdatabase.com/

http://djbpmstudio.com/

Personality and Sport

Does personality play a roll in the sports you play?

Different tests for personality. Please use to answer the questions on your lab report. 

Eysneck Personality Questionnaire test - http://similarminds.com/eysenck.html

Global 5:  http://similarminds.com/big5.html

16 personalities:  https://www.16personalities.com/free-personality-test

Muscle contraction

Watch the short animations on muscle contraction and answer the questions on the paper from class.

Sarcomere Contraction:  https://www.youtube.com/watch?v=J9K1enGBJRw

Corporis Sliding Filament Theory:  https://www.youtube.com/watch?v=JbbVbwX0av8

Sliding Filament Theory:  https://www.youtube.com/watch?v=nTZnBdeIb5c

Calcium attachment Actin myosin crossbridge

Home field Advantage

 Home Field Advantage:  Do you think it exists? This slide share contains some information we talked about in class from:  Sports Illustrated, Jan. 17, 2011 “What’s Really Behind Home Field Advantage?” by Tobias J. Moskowitz and L. Jon Wertheim After discussion, reading and looking at the slide share, what is your opinion of home field advantage?  Does it exist? Does it depend on the sport? Do you think there is a certain conference in which fans are louder or more intense? Does the shape and size of the stadium matter? What about NCAA March Madness?   Do you think the neutral sites help in 12 vs 5 winning percentage? Does the proximity of a site to the school make a difference?  Is there more data or concepts that should be looked at?  Is there any data piece that is surprising to you? You must support you reasoning with two ideas from the slide share.  Please post your comments to the class discussion post.

5 vs 12 History Bleacher Report 3/14/23: https://www.bleachernation.com/news/2023/03/14/5-vs-12-seed-history/

NCAA History of 5 vs 12 (2022): https://www.ncaa.com/news/basketball-men/article/2022-03-17/history-5-seeds-vs-12-seeds-march-madness

Link to 12 over 5 in NCAA tourney:  http://www.syracuse.com/axeman/index.ssf/2015/03/2015_ncaa_tournament_how_many_12_seeds_have_defeated_5_seeds.html

SEC football:  https://www.saturdaydownsouth.com/sec-football/home-field-advantage-sec-college-football/

https://bleacherreport.com/articles/938671-power-ranking-the-nfls-10-loudest-stadiums#slide1

Home field College football and COVID:  https://www.cbssports.com/college-football/news/with-near-empty-stands-college-footballs-home-field-advantage-on-pace-to-be-worst-in-15-years/

 

The Real Reasons Behind the Home Field Advantage from Sloan Sports Conference

reactions and vision

Watch the following clips on training vision and reactions

Dynavision:  https://www.youtube.com/watch?v=cek7YNVNaOM

Reactionball:  https://www.youtube.com/watch?v=Q-SuMLl7qJA

Best hand-eye coordination drills:  https://www.youtube.com/watch?v=DS6-P6TSpxw

hand-eye coordination 2:  https://www.youtube.com/watch?v=MdK54QbOHQM

Reaction speed:  https://www.youtube.com/watch?v=nzV3JzcxHHs

Weight work out types

You are going to lookup information about a type of weight/ workout.

Workout types: senior fitness, tabata, cross fit training, circuit training, core lifts, Olympic lifts, supersets, HIIT, LISS, coordination & agility training, yoga & Pilates, body resistance exercises

 Please consider the following while researching:
(ignore #6-8 right now)

1. What are you researching?  If HIIT - what does HIIT stand for?
2. What is the workout?
3. Who do you think this workout is geared towards? age, gender, fitness level
4. What is the purpose of the workout?
5. Give an example of a sample workout.  
6. Include a video that you find helpful about this type of workout/weights.  Why do you think this video would be helpful?
7. Cite all your sources used.  Copy and paste of the website is fine.
8. Would this be a beneficial workout program for you?  Explain

Why is it important for seniors to exercise?  Go to the following website:

https://www.nia.nih.gov/health

   https://nihseniorhealth.gov/exerciseforolderadults/healthbenefits/01.html
https://medlineplus.gov/exerciseforseniors.html

1. Why is it important for seniors to exercise?  benefits?

2. What did you learn?

What would be good exercise programs for seniors to do?  You need to include two programs and an explanation of why the program would be beneficial to do.



https://www.self.com/story/fitness-terms-to-know-before-working-out
Superset:  https://www.shape.com/fitness/tips/superset-definition-superset-workout

HIIT & LISS: 

https://blog.myfitnesspal.com/how-many-hiit-workouts-should-you-do-a-week/?utm_source=mfp&utm_medium=email&utm_campaign=MFP_Newsletter_20200227_Winner

HIIT:  https://blog.myfitnesspal.com/5-best-exercises-for-fat-loss-ranked/

Nutrition online calculators

BMR & TDEE online calculators - Use this along with your packet from class to estimate your BMR and TDEE

 Harris Benedict Equation - Cornell

Mifflin St. Jeor Equation for BMR and TDEE - 

How many calories with specific exercise? https://www.verywellfit.com/how-many-calories-you-burn-during-exercise-4111064

Review of physics/biomechanics for the test

Projectiles

Bernoulli's Principle:  https://www.slideshare.net/vyvianleow/bernoullis-principle-24567863
Curveball - baseball:  https://devonsphysicsofbaseball.weebly.com/how-physics-affect-baseball.html
Magnus force and soccer  link to video : http://thekidshouldseethis.com/post/the-physics-behind-a-curveball-the-magnus-effect

Flow and Pressure - Skip the animation of the pipe size.  It will not work on your computers - I will show you in class

Click to Run

Muscles to know and Muscle Movements

Here is the link to muscle memorization you need to know .

https://docs.google.com/document/d/1PVa2hoNiBH3R21fsklWQK6rtyBhi6QICSyNIw9OfrIc/edit?usp=sharing

anatomy arcade:  http://www.anatomyarcade.com/  (Play Poke-a-Muscle or matching game)

Label major muscle groups:  https://www.sporcle.com/games/Scuadrado/muscle-anatomy-picture-click

Human muscular label:  https://www.purposegames.com/game/6ab74077fa

 Muscle Movements:  http://quizlet.com/_gvpz3

Project Requirements

You are going to look at your form/technique in sport of your choice.  For example:  free-throw shot, round kick, back tuck, lacrosse shot, etc.  Everyone is going to do his/her own project.  Please fill out the google sheets attached as to what you are going to do.  
We will video tape on Wednesday during class.  Please indicate if you will need equipment from me. Today during class get some research done and presentation started.

Choices:  google docs
Turn in via sharing with Schoology 

Rubric: 
1.title
2. how to video from coach on proper form  
3. proper form/technique summarized bullet points
4. picture or video tape of person performing the technique
5. stick figures with a dot for C of G (look online for one already done)
6. critique your form(please develop and be specific)
*what did you do well
*not so well
*drills/ways to fix

7. Why did you pick this to look at?
8.  What did you learn from this project?
9.  creativity
10.  grammar/works cited

Review/reteach of Projectiles

 Play the projectile motion game and record the distance it traveled (with and without air resistance) at the following angles:  90, 70, 45, 40 and 30

Practice with Muscle Anatomy

 You can use these to help you understand and study muscle structure for building your 3D model.

Basic Features of a Muscle Labeling Game:  https://www.purposegames.com/game/basic-features-of-a-muscle

Simple muscle structure labeling practice:  https://www.purposegames.com/game/simple-muscle-structure-game

Myology - skeletal muscle structure video:  https://www.youtube.com/watch?v=f_tZne9ON7c&t=266s

Nutrition & Stress/anxiety

 As we are adjusting to a new schedule, it can seem overwhelming.  Check out the link on foods that can help with stress and anxiety.  Do you already eat some of these foods in your diet?  Do you think there is a large link between nutrition and stress?  

My Fitness Pal - Blog
9 Foods to Help Combat Stress and Anxiety
https://blog.myfitnesspal.com/9-foods-to-help-combat-stress-and-anxiety/?utm_source=mfp&utm_medium=email&utm_campaign=MFP_Newsletter_20200320

Personality and Sport

Eysneck Personality Questionnaire test - http://similarminds.com/eysenck.html

Global 5:  http://similarminds.com/big5.html

16 personalities:  https://www.16personalities.com/free-personality-test


1.  Which of the 3 tests you took do you think was the most accurate?  Why?
2. What was your scores on the Eysneck and global 5?  Were the results similar or different from the one taken in class?
2.  What do you think personally about personality and sport?  Do you agree with the study that most team sport athletes are extroverts?  Or the study that most are introverts?  Please support your answer with multiple ideas.

Concussions

Please make sure you write your answers in complete sentences and use supporting details from the articles and videos.

1. What is a concussion? What are symptoms of a concussion?  Watch this video clip of Dr. Sanjay Gupta from: https://www.youtube.com/watch?v=yyRBlSAfb_k

2. What happens when you have a concussion? TEDx https://www.youtube.com/watch?v=xvjK-4NXRsM



3.  What is second impact syndrome? Watch the following video:  https://www.youtube.com/watch?v=du_qiQ96ddk

4. Tough Calls - PBS student broadcasting:  https://www.pbs.org/newshour/spc/multimedia/concussionstories/
High school kids handle concussions:  https://www.youtube.com/watch?v=sA7aRP5BIzk

5. What do you think about concussions and sports?  Is this a big deal or being blown out of proportion?  Are the sports league trying to keep the stats a secret?  Are concussions just part of the game?  Should we be trying to find a way to minimize them? What about tackle football at grades 3-6?  Are parents part of the problem? Are athletes that want to keep playing part of the problem?


Check out the concussion blog or league of denial or national geographic or NG video Cracking Down On Concussions, concussions for further information.  If you use another source to support you idea please include the source.   SI - LofD

Helmet ratings:  https://www.playsmartplaysafe.com/resource/helmet-laboratory-testing-performance-results/

Some additional Exercises

Since we cannot go to the gym how can we get the most out of out workouts at home?  Body resistance can work as an effective tool.  Here is a link to the My Fitness Pal Blog for 10 exercises that you can do using your body weight at home.  These could be used along with the two past links I have shared.

10 Essential Bodyweight Exercises
https://blog.myfitnesspal.com/10-essential-bodyweight-exercises/?utm_source=mfp&utm_medium=email&utm_campaign=MFP_Daily3_20200330

Foods that help with stress and anxiety

As we are adjusting to a new schedule, it can seem overwhelming.  Check out the link on foods that can help with stress and anxiety.  Do you already eat some of these foods in your diet?  Do you think there is a large link between nutrition and stress?  Comment below and let me know what you think.

My Fitness Pal - Blog
9 Foods to Help Combat Stress and Anxiety
https://blog.myfitnesspal.com/9-foods-to-help-combat-stress-and-anxiety/?utm_source=mfp&utm_medium=email&utm_campaign=MFP_Newsletter_20200320