Science assignment descriptive answers on: Fatigue & Runtastic Pro
Answer 1
Fatigue is defined as lack of energy and motivation to undertake any physical activity. Many people say that they are tired, stressed or exhausted; these terms, basically, indicate that a person doesn’t have the strength and willingness to carry on with anything. If a person undertakes rigorous physical activity then fatigue can be considered to be very much normal. The fatigue that is caused due to overdoing of any activity can be overcome by a few hours of rest. It is always better to undertake proper exercises and food so that fatigue can be avoided and then more attention can be given to the task which is being performed (eMedicineHealth, n.d.).
100 meters sprint may seem to be easy but that is not true and hence, runners need to practice every day so that they can be better than that of their competitors. Warm-ups are one of the most important exercises that runners should take up as warm-up allows the body to be flexible. Warm-up for runners would be lifting their knees to the level of the chest and pulling the legs in parallel to the ground level. These exercises will allow the runner to move their legs faster and at a better speed. Running uphill is also one of the best exercises to reduce fatigue. The runner should run uphill and then walk down so that their stamina can be increased (Callaway, 2011).
To 400 meters, the runner should work out harder so that they can run comfortably rather than that of suffering from fatigue. One of the best ways by which runners can reduce the fatigue is continuous practice. They should run everyday so that they can be strong and get habituated to running. Every runner should run 500 meters to 1000 meters everyday so that they can keep up their stamina. Skipping is also an amazing exercise. The skipper should land on alternate legs so that the stamina of the legs is increased and the skipper should at least skip to 20-30 yards every day (Godman, 2011).
Answer 2
If Ventilatory threshold has to be described in layman’s language then it can be said that disturbance in the ventilation process that is going on. Ventilation is a process in which air is taken in and removed out continuously and when there is a disturbance in this process then it can be said that ventilatory threshold has occurred. When an athlete runs at a stretch for a long period of time then muscle and blood acidosis are developed. Development of muscle and blood acidosis is not a suitable condition of the body and hence, to fight against this process, the body starts producing carbon dioxide. Increase in carbon dioxide leads to non-linear ventilation. Due to this situation, the production of lactate in the blood increases and the consumption of lactate are reduced thus, leading to accumulation of lactate in the blood. This is the point when ventilator threshold and lactate threshold both occurs. Anaerobic threshold is defined as a situation where the oxygen supply to the muscles is reduced. Many researchers have stated that, in real time, anaerobic threshold doesn’t exist because the muscles cannot be deprived of oxygen as this fact hasn’t been proved medically (Dalleck, K). Talking about the relation between ventilatory threshold and anaerobic threshold, it can be said that anaerobic threshold follows ventilatory threshold. When the ventilation process of the body is disturbed, the oxygen supply to body muscles is stopped or reduced.
It is true that the respiratory exchange ratio is directly affected during intense prolonged exercise. Respiratory exchange ratio is the ratio of output of carbon dioxide and intake of oxygen (HongKongRespiratoryMedicine, 2001). When undertaking a rigorous exercise, the lungs and circulatory system tends to work faster thus, the exhalation of carbon dioxide is increased. With the increase in the exhalation process, the inhalation process is also increased; thus, the intake of oxygen is increased automatically (Cavazos, 2011).
Motor unit is a unit of muscle and motor unit recruitment allows the athlete to count the motor unit that is present in the body. It has been noticed that the motor unit increases with the increase in the respiratory exchange ratio (Duchateau, S, E, 2006).
Answer 3
Runtastic Pro is an amazing application that every person who is conscious about their weight and fitness should have. This application gives feedback to the runner regarding their performance and hence, the runner will be aware regarding the improvement in their performance. If the runner thinks that they have achieved something, like running faster or more than they use to do in the past then they can share the same with their friends through social networking sites (GooglePlay).
Runtastic Pro is designed in such a way that it can understand the psychological needs of the runner. The feature of allowing the runner to share their performance with friends and colleagues via social networking sites allows the person to feel positive about the thing that they are doing. Optimism will be built into them when their friends and relatives appreciate the effort that they are putting (Chris, 2012). The runner can hear cheers when they achieve a milestone that has been set by them and this motivates them to run more. Thirdly, if the user of this application is fat then they will feel competent enough when they get back in shape (Sagor).
Answer 4
It has been noticed that Tom moves up and down in his office staircase and hence, it can be said that his lower part of the body undertakes proper exercise. His upper part of the body doesn’t move much and hence, it is important to check the stamina that he has in the upper part of the body. He should undertake push-up test. I will ask Tom to do push ups for three minutes and the number of pushups that he will be doing in these three minutes will decide the stamina that he has (HealthCalc, n.d.).
Tom should also undertake sprint fatigue tests because he said that exhaustion is the only problem that he is facing. Normal exhaustion is not a problem but it needs to be identified so that fitness training can be provided accordingly. Tom will be asked to run 30 meters, a ten seconds break will be given and then he will be asked to run again; this should be repeated thrice. The time that Tom every time takes to cover 30 meters will be recorded. With the help of this test, the tiredness that Tom will be known (TopEndSports, n.d.).
While starting to exercise, it is very important to check the state of mind of the person and hence, to check the attention that Tom can pay to the exercise schedule, I would like him to take up 3-cone shuttle drill test. In this test, 3 cones like structure is placed in “L” shape and the runner is asked to run from cone 1 to cone 2 and then cone 2 to Cone 1 and from cone 1 to cone 2 to cone 3. Every time, a turn in a different direction needs to be taken and hence, the runner needs to concentrate even while running.
Eight week training program for Tom will be designed in such a way that he can get used to the schedule so that he can fight fatigue. During the first week, Tom will be asked to undertake warm up exercises. He has not been into exercising for a while now and hence, if he takes up rigorous exercises then there are possibilities that he will give up his dream of the half marathon. In week two and three, Tom will have to start with running. This won’t be rigorous running because he needs to improve his stamina before running 10 kilometers at a stretch. Tom’s schedule will include skipping so that his legs can be toned up. After the third week, every day, he will have to run 10 Kilometers and the time that he has taken to cover the distance will be recorded. He will be motivated to run at a faster rate so that Tom can not only run but also win the half marathon. There are certain breathing techniques that needed to be followed at the time of running and he will be trained accordingly for that (RunnersWorld, 2011).
Tom needs to undertake training because he has not been in physical training for a long period. Tom may feel motivated to take up half marathon but that cannot be achieved easily. He will need a person who can guide him to perform better. Initially, he will be given a training calendar so that he is completely aware about the schedule that he needs to follow for next 8 weeks. Apart from the exercises that he will have to undertake, there are special foods which he needs to consume; he will get a briefing about the food that he needs to consume and the importance of each food which he will be consuming. Hydration is one thing which cannot be ignored at any cost while running in a marathon and hence, a proper training will be given on the ways by which he can maintain the water and glucose content in his body. He will also get a CD regarding the exercises that he should undertake so whenever he is free, he can undertake those exercises, to improve his performance. Injury needs to be prevented at any cost so that he can run faster in the marathon. Certain things may lead to injury and these things aren’t, generally, known to people who train themselves so a brief explanation will be given to Tom. All these things will allow Tom to be motivated and perform better (MarathonRookie, 2012).
Answer 5
Swimming is one of the best ways to lose weight and Elizabeth has been in swimming in the past. Elizabeth should undertake Williams swimming beep test. In this test, 1500 meters of swimming needs to be done and this 1500 meters in broken down in 100 meter level. Each level needs to be covered with a different speed. By taking this test, she will be aware about the aerobic fitness that she has (Topendsports).
Step up fitness test is another test that Elizabeth should take up. In this test, she will be asked to step-up and step-down from a platform. Her heart rate before starting the test and after taking the test will be noted. She will be asked to do 50 or 100 step-up and step-down and the time duration that she takes to complete this process will also be recorded. During this exercise, it will be noticed that her body weight will stop her from performing better and hence, she will have to push herself to achieve good results (Topendsports).
An eight week training program is more than enough for Elizabeth to lose weight. Swimming is one of the best ways by which she can lose weight because she has been a professional swimmer. She hasn’t been in swimming for quite some time and hence, she should be asked to take swimming every alternate day for an hour or so. She doesn’t like the typical gym exercises and hence, she can take bicycling. Bicycling will allow her to stay in shape and her lower part of the body will be toned completely. Again she cannot do much of cycling as that might hurt her knees. If she feels any pain in the knees then she should drop this. During this time-period, she should be careful regarding the intake of foods because she will feel a lot hungrier due to workouts. She should eat green leafy vegetables and also avoid foods that have carbohydrates (De, 2011). Elizabeth should take brisk walks in the open air so that she feels fresh and apart from that, by doing this, she can get rid of the unwanted fats in the body. Initially, she can start with 30 minutes exercise session and then slowly, she should increase the timing as per her convenience (Litchfield).
Apart from losing weight, Elizabeth can seek various benefits. Once she enters the place then she will notice that this is the only place where she can get to lose weight by the gym, swimming, bicycling and other aerobic exercise. The weight loss program over here is not only about exercises; it is also about diet. Diet doesn’t mean that she will have to stay hungry. We will also help Elizabeth with a proper weight loss schedule so she will be aware regarding the weight loss and the time consumed for the same. If Elizabeth doesn’t lose weight in the mentioned eight weeks then expanded support will be given to her so that she can know her flaws and work on it (Dr.Briones).
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