ESC 100 - Introduction to Exercise Science

Health/Medical Technology: In-class Worksheet

NAMES: Natalie Romenesko & Jordan Finkbeiner DATE: 11/16/15

Directions: This assignment will be completed in pairs. You will begin working on this
assignment in class and then finish up as a homework assignment.
For each of the following areas, identify at least 3 different software programs,
interactive online resources (can include those from a publisher) OR apps that you feel
would be the most useful in assisting you in developing the foundational and/or applied
knowledge, skills and abilities in the exercise sciences. For each one, include the URL
(or name of software program and/or website name) and then briefly state the unique
features and benefits that prompted you to select it.
Anatomy and Physiology/Kinesiology, etc.:

1. http://www.visiblebody.com/ap/pc/ Anatomy & Physiology for Windows Desktop is

an app you can download for your windows computer that allows people to study
the core concept of undergraduate anatomy and physiology courses. This
program includes animations that show anatomical function and allows you to
review physiology. This program includes fifty chapters that provides 3D images,
illustrations, and animations. There are on-screen controls for zooming, panning,
rotating, and dissecting 3D models of the twelve body systems. This includes the
3D bony features on the appendicular and axil skeletons. Another unique feature
this program includes is the audio voice recordings of pronunciations and
definitions for hundreds of anatomy terms. When you think you understand the
material enough, you can quiz yourself with the over sixty-five multiple choice
and dissection quizzes. If you take the quiz and realize you need to study more,
there is a unique note card feature to practice. There are quizzes for each topic,
which allows you to test your skills on everything they teach on this app. We
chose this program because it provides people with many unique features that
allow people to learn in various aspects. Having the ability to closely look over
the bones, and if you do not know how to pronounce something-the program will
demonstrate it for you. Instead of making physical flashcards, you have to ability
to keep everything in one place, so after a quiz, you can refer back to flash cards.
Therefore, the aforementioned aspect is the reason why we chose this program.
2. www.adameducation.com A.D.A.M. Interactive Anatomy is one of the more
comprehensive online interactive resources for anatomy and physiology with
over 3,000 illustrations, 3D images, curriculum builders and more. This website is
unique in that you can register as a student or a teacher to get better programs
for you. They have a team of medial writers, instructional designers, graphic
designers, project managers, medical illustrators, and subject-matter experts that
formed to produce programs for the health care industry, with different level

programs. This program also includes quizzes of the human body, family life
curriculum, and health literacy, so this program touches on a variety of topics.
The plus side about the quizzes is that you make your own. This is beneficial
because you can mold them specifically to what you are learning in your class to
create a better study technique. A.D.A.M. accommodates small-group learning, full
classroom participation, and individual use for differentiated learning. It serves
intuitive learners as well as those who require a more structured learning framework.
However, unlike the first app, this program only contains ten of the body systems
including the Cardiovascular, Muscular, Respiratory, Nervous, Urinary, Fluids and
Electrolytes, Nervous II, Endocrine, Digestive and Immune Systems. The last
unique feature about this program is that they have over 31,000 images of
diseases including injuries, conditions, tests, treatments, surgery procedures,
and human anatomy and license for immediate use. Though some might think it
will be hard to find specific images because there are so many, this program
allows you to search by a wide range of key terms and words. It is even possible
to search for the images in English and Spanish. These images have are both
labeled and non-labeled, so that provides yet another study technique for users.
You can even add images to your own light boxes in order to refer back to them
later. If you would like to print these pictures, there are higher resolution options
in order to get a better view of the disease. This last aspect is what sets this apart
from the first example of anatomy and physiology programs because it
demonstrates how there are different aspects of anatomy that can be studied.
We, personally, would use this website to refer to the absurd amount of disease
pictures. It is a very nice feature to have because it would be more credible to get
the pictures from this website rather than google images, because you know
exactly what you are looking at. The aforementioned will be beneficial in our later
years of school by being able to cite it and trust the website. We know it is
credible because you can subscribe to it and understand even more information
than the free version.
3. http://www.muscleandmotion.com/muscleSolutionsStudents.aspx Muscle and
Motion Anatomy focuses on learning the muscles and understanding how they
work. This program includes images and 3D videos to better understand how
muscles connect to bones, and how the muscles move the bones. Every
movement contains multiple videos from different angles in order to fully
understand each movement. When focusing on the bones, you can rotate them
360 degrees in order to see every aspect of each bone. Each point also has an
explanation for it. This program also allows people to see the point of attachment
between the bones and muscles and just to view the muscles themselves. The
last unique aspect about this program is that it includes a free version, or for
more anatomy based personnel, there is a subscription that you can buy. We
chose this program because you can either register as a teacher or student;
therefore it is more education based. This program also specializes in muscles
and how they work, so it will be a knowledgeable resource on the topic because
it does not have to provide information for other body systems. This program will
be beneficial when learning the muscular system because of all the different
services it provides and its specialization.

Developing Exercise Plans:

1. https://itunes.apple.com/us/app/workout-plan-fitness-schedule/id461729711?
mt=8 Workout Plan- Fitness and Journal app is available for free on the iTunes
store and allows you to create and manage your own set of exercises. This app
has a scheduling feature that allows you to plan ahead your exercises with a
variety of repeating exercises. It does not have to be every day either, this app
can let you repeat exercises randomly two days a week that works best for you. It
can also manage multiple exercise workouts- each with their own schedule and
exercises. If you get this app, it will remind you of upcoming and expired
workouts. If you are too busy to complete the exercise, then you can skip them
without becoming overdue. Therefore, we chose this app because it would be
beneficial to have in our lives as college students. With our classes being at
different times each day, we can schedule exercises that will fit in with our busy
college schedule. If we have a busier day, then we can plan a lighter work out.
On the other side, on days where we have only a few classes, we can have a
harder workout. This app will allow us to do so.
2. http://www.nerdfitness.com/blog/2010/02/15/how-to-build-your-own-workoutroutine/ nerdfitness.com was created to help people develop fitness programs on
their own, that would work for them personally. The professional states that he
cant help each person through email, so he created this to help people, who
know their bodies better than anyone else, create a program that will work for
them. He starts by asking the audience if what theyre doing is working for them,
giving them a starting point. Next he has the person determine their situation for
working out. It can be tough to find time to work out in the adult life, he says to
give whatever time you are willing and able to give to working out. Next he
addresses the kinds of exercises to do. He swears on keeping it simple for the
beginners that he is helping. He recommends a full body workout that you can
repeat multiple times a day for the best and most efficient results. These
exercises include the quads, butt and hamstrings, push muscles (chest,
shoulders, triceps), pull muscles (back, biceps, forearms), and core muscles
(abs and lower back). He suggests to use at least one exercise from each
category so that each muscle gets used during the workout. He explains that,
even though it is simple to create a workout plan like this one, it is imperative that
the workouts being done are switched up so that the muscles dont get bored,
meaning that if you do a bench press on Monday, do something different for the
push muscles on the other days. This will keep the muscles on their feet. He
also says that it is important to give muscles a rest, because muscles are built
during the resting period. He suggests 48-72 hours for recovery, a MondayWednesday-Friday workout works very well for this resting period. Next, the
amount of sets and repetitions is touched on. He suggests 15-25 sets of 8-15
repetitions. He stresses the importance of keeping the muscles guessing so that
they adapt to different routines. When during multiple sets of multiple exercises.
Be sure to alternate them. If you're doing four sets of squats and four bench
presses, alternate them to keep multiple muscles working. The next step is
deciding how much to lift. One should lift as much weight as you can handle.
Enough to get through the set, but not too much that you are tired at the end of a
set. Vary the bodyweight sets to become more challenging so that the exercise
doesn't get too easy. The most effective way to burn fat when exercising are

doing circuits. A circuit is doing one set of every exercise without stopping,
multiple times in a row. It can a rough patch, but it's worth it. This is useful
because for beginner clients, a workout plan that enables them to get started for
a more vigorous workout is needed. A starting point is needed and this is the
perfect one.
3. http://blog.nasm.org/workout-plans/30-minute-workout-programs-busy-clients/
NASM developed a thirty minute workout plan for busy people. This article is
aimed towards fitness professionals to be used on busy clients. Frequent
exercise is important to maintaining a daily lifestyle, and for the busy folk of the
world not having time to work out. Fitness is not a priority in people's life and it
should be. NASM says that it is the fitness professional's duty to educate people
on the benefits of exercise and teach them how they can maximize their overall
health in a minimum amount of time. NASM tells us that limited time does not
mean a limited workout. Thirty minutes is enough time to get the heart rate up,
including two circuits of core, balance, reactive, and strength training. For the
first five minutes, the client should foam roll their hot spots, or areas where there
are imbalances from the initial assessment of the client. The next step is to have
the client work on the elliptical trainer. Have them count to ten or thirty
depending on their ability. This will be the warm up. The elliptical is preferred to
the treadmill because forces hip extension, rather than hip flexion. Cardio is an
ideal warm up because it is a quick and easy way to target and train multiple
areas of the body. Use a circuit to train the core and balance exercises in a
circuit, such as planks, do this for twelve repetitions. Next move to, a single-leg
balance with reach, do this for ten repetitions. Provide a thirty second rest. The
next section of the workout is resistance training. For this, another circuit is
needed. Depending on the physical ability of the client, the article gives circuits
thatll be effective in the allotted time.

BEGINNER
Body
Exercise
Part
Core
Plank/Prone isoabs
Balance
Single-leg
balance
= 6.4 minutes
Body
Exercise
Part
Chest
Ball Dumbbell
(DB) press
Back
Ball DB row
Shoulder Single-leg
s
scaption
Legs
Single-leg squat
= 11.1 minutes
INTERMEDIATE
Body
Exercise
Part

Set
s
2

Rep
s
12

10

Set
s
2

Rep
s
12

Intensity

2
2
2

Set
s

Temp
o
4/2/1

Rest
Interval
0

4/2/1

60%

Temp
o
4/2/1

Rest
Interval
0

12
12

60%
60%

4/2/1
4/2/1

0
0

12

60%

4/2/1

45 sec.

Tempo

Rest
Interval

Rep
s

Intensity
Bodyweigh
t
Bodyweigh
t

Intensit
y

Core
Balance

Ball crunches
Single-leg squat

2
2

10
10

75%
75%

4/2/1
4/2/1

0
0
= 4.5 minutes

Body
Part
Chest
Chest

Exercise

Rep
s
8
8

Intensit
y
75%
75%

Tempo

Bench press
Ball pushups

Set
s
3
3

Back
Back

Lat pulldown
Ball DB cobra

3
3

8
8

75%
75%

Shoulder
s
Shoulder
s
Legs
Legs

2-arm scaption

75%

Ball combo #1

75%

Squat
Single-leg
Romanian
deadlift

3
3

8
8

75%
75%

Rest
Interval
0
0

2/0/2 Str
4/2/1
Stab.
2/0/2 Str
4/2/1
Stab.
2/0/2 Str

0
0
0

4/2/1
Stab.
2/0/2 Str
4/2/1
Stab.

0
60 sec.
60 sec.

= 19 minutes

ADVANCED
Body
Exercise
Part
Core
Cable rotations
Balance
Multi-Planar
(MP) hops
w/stabilization

Set
s
2
2

Rep
s
10
10

Intensity

Tempo

80%
80%

1/0/1
1/0/1

Rest
Interval
0
30sec.
= 3 minutes

Body
Part
Chest

Exercise

Chest
Back
Back

Set
s
3

Rep
s
5

Intensity

Tempo

85%

Medicine Ball
(MB) chest
pass
Seated row

10% of
bodyweight

85%

MB soccer
throw

10% of
bodyweight

As fast
as
possible
As fast
as
possible
As fast
as
possible
As fast
as

Bench press

Rest
Interval
0
0
0
0

Shoulder
s

Seated
overhead press

85%

Shoulder
s

MB soccer
throw

10% of
bodyweight

Legs

Squat

85%

Legs

Jump squats

10% of
bodyweight

possible
As fast
0
as
possible
As fast
0
as
possible
As fast
120
as
sec.
possible
As fast
120
as
sec.
possible
= 8.6 minute

After this, a cool down is required, have the client walk for a few minutes and stretch.

Fitness Testing (Note. These must focus on selecting appropriate fitness tests with
norms, and be different from the ones you selected for exercise planning)
Geared toward clinical populations, our age group, elderly to differentiates
1. http://itunes.apple.cm/us/app/fitness-test-pro/id547057425mt=8 This fitness
testing app is primarily used for people that participate on an athletic team or
adults that would like to test their physical abilities. The app provides the coopers
12 min run, Bruce treadmill test, any distance run test, Beep-Test (Yo-Yo test),
The Andersen test, Watt-max bicycle test, Aastrand bicycle test, to-stage bicycle
test, The Danish step test, and the one mile walk test. Other functions of this app
include the calculation of heart rate, interval timer, and pace/speed calculator.
There is a GPS that tracks your distance so you can perform running test on any
road. There is also an option for vibration in relevant tests in order to notify you
on certain milestones. You can create any number of profiles and divide them
into groups, so it is easy to work with friends on the same installation. It is even
possible to open your results on a spreadsheet. We chose this app because it is
beneficial for our age group and it seems easy to use. There are also a lot of
different tests on this app that can measure my fitness. We like that we can
document our progress. This app is useful because we can do tests for separate
people on it. Though you have to pay $2.99 for it, you will get your money worth.
Lastly, we like that we can individually check our fitness at any time we can
because our generation carries our phones on us wherever we go.
2. http://itunes.apple.com/au/app/fitness-tests-for-pe-teachers/id458570170?mt=8
Fitness Tests- for PE Teachers and Coaches is an app designed for physical
education teachers, personal trainers, and coaches. This app includes over 30
fitness tests from aerobic capacity, through flexibility. Upon beginning the test,
you will be provided with the aim, equipment, procedure, and the normal
standards so you can easily and accurately complete the tests you desire. 20m

Shuttle Run, 12 Minute Run, 1.6km Run, Harvard Step Test, Queens Step Test,
300/400/800m Run Tests, RAST tests, Handgrip Dynamometer, 1RM Bench
Press, 1RM Leg Press, Timed Push-ups, Pull Up Test, Squats Test, Sit and
Reach Test, Trunk Rotation Test, Shoulder Elevation Test, Waist Circumference,
Body Mass Index, Waist-Hip Ratio, Vertical Jump Test, Standing Broad Jump,
35m Sprint, 50m Sprint, Illinois Agility Test, T-Test, Stork Balance Test, Standing
Balance Test, Alternate Hand Wall Test, Soft Drink Can Test, and the Ruler Drop
Test are just some examples of fitness tests this app offers to the aforementioned
professionals. These tests especially help coaches test their team on how well
they can perform on these certain exercises. This will help them determine who
starts and which positions their athletes will be playing. This will also help
personal trainers determine areas they need to have their clients emphasize.
This app will benefit the clients by uncovering the areas they lack. Lastly, physical
education teachers can use this app for a fun, competitive, relay activity, or for a
learning purpose. For those reasons, we thought this app would be beneficial to
those select professionals using it. All of which contain an exercise science
degree, which demonstrates that this app will be helpful in our future.
3. http://www.exrx.net/Calculators/MinuteRun.html This website allows you to test
your ability to run for twelve minutes. First the runner must do a short warm up
before they run as fast as they can for twelve minutes. The recorder will write
down how far they were able to get at the twelve minute mark. It offers a
calculator in which you can enter your sex, age, and distance. It will calculate it
and give you your METs, VO2 Max, population average, score and whether you
rate poor, average, good, or great. Lastly, if a person wants to individually record
their records, they can mark their own improvements off of this website. This
website is unique because it is for any age and both genders. Therefore, that is
what makes this website unique. Other websites or apps specified which age
group their product would reach out to the best, but this one has a wider range.
That is why we picked this website. We knew it was reliable and would work to
the persons benefit because we used it in class.
Diet: (Note. These must focus on eating behavior and be different from the ones you
selected for exercise planning and fitness testing)
1. http://www.muscleandfitness.com/nutrition/meal-plans/28-days-lean-meal-plan
This website gives tips to maintaining a healthy diet, which will be useful when
advocating to clients about eating clean, good meals. The website gives rules to
achieving this.
1. Eat at least one gram of protein per pound of body weight, this maintains
muscle mass. The best choices to achieve this are egg whites, poultry,
lean red meat and protein supplements.
2. Keep carbohydrate intake at a low to moderate level when trying to lose
weight. Keep it at 100-150 grams of carbs. Clean, fiber rich carbs are
suggested like oats, potatoes, rice, and whole-grain bread.
3. Lastly, drink AT LEAST one gallon of water per day. For obvious reasons,
this is one of the healthiest decisions you can make. Try to stay away
from sugary drinks such as diet soda, crystal light, and other low-calorie
sweetened drinks.
Habits and cravings are going to be a challenge during the diet. Its hard for a lot of
people to get used to the extra work that is required from dieting, including prepping and

cooking healthy meals, and then taking them with you through the day. Another
challenge will be avoiding the side snacks such as chips or a soda. Bring fruit or any
healthy snack instead. Another challenge in dieting is cravings. After abandoning some
of your favorite foods, it can seem like they are calling your name. Allow a cheat meal
once per week. Protein drinks and bars can also cure the sugar craving. Make a
milkshake from protein powder and ice so that it feels like a sweet treat. Usually, people
do this on Sundays so that they are ready for the week to come. Remember though that
it is ONE cheat meal, and not an entire cheat day. This is important, you don't want to
ruin all the work you've done in the days prior. A trick to keep yourself going through the
journey of a diet is take pictures of yourself throughout your progress. Hang them up
somewhere where you look often so that you can think about what youll look like after
all your hard work. His last word of warning is to be careful at restaurants because this
can also ruin progress with just one dish. Don't be afraid to be picky about the way the
food is cooked and prepared to accommodate your dietary needs. This will help to
advocated for a clean diet to clients to need to fix the way they eat.
2. http://familydoctor.org/familydoctor/en/prevention-wellness/food-nutrition/weightloss.html The DASH diet is a diet that is used to help lower blood pressure. DASH
stands for Dietary Approaches to Stop Hypertension. It is low in salt, saturated fat,
cholesterol, and total fat. It takes an emphasizes fruits, vegetables, and fat-free or low
fat milk and milk products. Whole grains, fish, poultry and nuts are allowed on the diet.
However, red meat, sweets, added sugars, and sugar containing beverages are limited.
Foods in the diet are usually rich in potassium, magnesium, calcium, protein and fiber.
The goal of the diet is reduce the amount of salt intake, with the ultimate goal of
lowering blood pressure. The fruits and vegetables in the diet are there to provide for
the other nutrients needed to maintain and healthy diet. These include lycopene, betacarotene, and isoflavones, which help protect your body against conditions such as
cancer, osteoporosis, stroke and diabetes. The diet suggests: six to eight servings of
whole grains a day, four to five servings for vegetables a day, four to five servings of
fruits a day, two to three servings of lowfat or fat free milk and milk products a day, six or
fewer servings of lean meats a day poultry, and fish a day, four to five servings of nuts,
seeds and beans a week, two to three servings of fats and oils a day, five or fewer
servings of sweets, preferably low fat or fat free a week, and no more than 2,300 mg a
day of sodium. The diet also limits you to two alcoholic drinks or less per day for men
and one drink or less for women. This diet will not only lower the blood pressure of
patients, but it is also a good diet for clean eating and even weight loss when paired will
a less daily calorie intake.
3. http://www.webmd.com/diet/ss/slideshow-boost-your-metabolism One of the best
ways to stay healthy is to have a fast metabolism. Some people are born with quick
metabolisms (lucky them), but others have to work for it. WebMD wrote an article on
ways that the pace of the metabolism can be increased. The first way is to hit the gym
and build muscle. Resting muscle burns more calories than fat does, so having more
muscle mass means burning more calories while the body is at rest. The next thing is to
add more aerobic exercise into your workout. While this type of workout does not result
in big muscles, it boosts metabolism in the hours after a workout. The key to this is high
intensity exercise which delivers a bigger, longer rise in resting metabolic rate. To
achieve this, do an intense zumba class or include short bursts of jogging during a walk.
The next thing to do is to drink lots of water. Water processes calories, being even a
little dehydrated will cause the metabolism to slow down. A study showed that adults
who drank eight or more glasses of water a day burned more calories than those who
drank four. Always drink water before a meal or snack. Try to make a habit out of eating

fresh fruits and vegetables, which contain natural water, instead of pretzels or chips. A
more obscure solution to a slow metabolism is energy drinks. While they don't have
many health benefits, energy drinks contain caffeine, which increases the amount of
energy the body uses. Some drinks have taurine, which is an amino acid, this can
speed up the metabolism and may help with burning fat. However, there are many side
effects like lots of sugar, high blood pressure, anxiety, and sleep issues. The next way to
speed up your metabolism is to snack, but to snack with healthy foods. Eating small,
healthy snack portions, more often can help with weight loss. Eating big meals with
large breaks causes the metabolism to slow down in between meals. While eating a
small snack every three to four hours will keep the metabolism up and running, which
means you are burning more calories over the course of the day. It also helps with
eating smaller portions during meals. Next is to add some spicy foods into your diet.
The chemicals in them kick the metabolism into higher gear. This burns more calories!
Of course, protein is another way. The body actually burns more calories digesting
proteins than it does digesting fat or carbohydrates. Try to replace some carbohydrates
with protein rich foods, this will boost the metabolism at meal time. Good sources of
protein include lean beef, turkey, fish, white meat chicken, tofu, nuts, beans, eggs and
low fat dairy products. Coffee is also a source of raising your metabolic rate. This works
the same way as the energy drinks, because of the caffeine. Green Tea is another drink
thatll help with boosting the metabolism. This is because the caffeine and the
catechins, both boost metabolism in just a few hours. Drinking two to four cups of tea
will push the body to burn seventeen percent more calories during moderately intense
exercise for a short time. Lastly, avoiding crash diets is an important role in keeping
your metabolic rate up. Don't eat less than 1,200 calories a day (women) or 1,800
calories (man). This slows the metabolism which, in turns, causes you to gain more
weight when you do eat and your body burns fewer calories. This website is helpful for
telling clients what not to do while trying to lose weight and what things can be
dangerous for them.

Writing or Research Resources:

1. http://web.b.ebscohost.com.pioproxy.carrollu.edu/ehost/search/advanced?
sid=97b468f2-bc89-4c86-92bb674e9cc2eeb9%40sessionmgr110&vid=0&hid=128 Ebsco is an online database
that is available to Carroll Students. It provides an efficient way to find scholarly
articles for research. These articles are peer reviewed which means they are
factual and true. These articles are useful for doing projects and for finding
information on new procedures or questions a professional might have in the
workplace. It is easy to search and to find information using Ebsco. The website

already has an abstract on the article, but it also provides the whole article so
one can read through it and find what they are looking for.
2. https://awc.ashford.edu/writing-tools-thesis-generator.html Ashford university
created a thesis generator to help students create thesis statements for thier
papers. You enter in all the information of your paper into the prompts and it
creates a thesis for you. You enter in your topic, some information regarding
your stance on the matter, and it generates a thesis for you. It is helpful when
you're stumped on getting started on your paper.
3. https://owl.english.purdue.edu Purdue Owl, which stands for online writing lab, is
a monumental website used by millions of studetns. It contains useful
information on grammar, punctuation, verb usage, etc. If anyone is ever stuck on
writing regarding a writing rule, Purdue Owl is the place to go.

What is the take-home message of this assignment?

There are many take home messages that can be taken home from this
assignment. We are now more educated on how to make sure our sources are more
reliable by checking if they are sponsored by a company, use government websites or
organization websites. We learned to double check that the program is not made by one
person, because anyone can post on the internet. Therefore, we can teach our clients
which websites would be beneficial and which ones to stay away from. We are now
aware of different apps because our generation as we get older will be more comfortable
with technology. These apps have an educational value to them, so later on we can refer
them to clients and use them ourselves. We also learned that not every learns in the
same way, so there are many programs on the internet that comply with each learning
style. Having these resources out there for us to view will be beneficial as we progress in
our education. We learned about these new study techniques and how to find purposeful
and reliable programs that we did not know of before. We will be able to refer back to
these and more as needed. Lastly, we learned that there are resources online for
anything we need, whether it is to track our fitness tests, or monitor our diet plans. Due
to the progression in technology, there is ample opportunities to seek help, and with
years to come, there will be even more. All and all, you cannot believe everything you
see online, but some stuff will be beneficial to our lives, and our future clients.