Comparing Heart Rate to Improve an Exercise & Stretching Based Warm-Up … · 2020-04-30 · My...
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Comparing Heart Rate to Improve an Exercise & Stretching Based Warm-Up Routine Using Student Feedback Nathan Carlson Spring 2020 Discussion Implementation of the FE2 warmup routine was more beneficial then the FE1 one. Level of satisfaction from FE2 shows an increase compared to FE1. Heart rate from the FE2 warmup matched what preliminary research states is more inducive to prepare people for exercise. Every student indicated it was better than FE1 warmups and increase in the number of students indicating that implementing exercise or stretching into daily lives is beneficial. There were comments that specific exercises and stretches could be removed or added to further improve the routine. Ideally, I would also like to see the level of satisfaction even higher and this can be achieved in future iterations of the program by reworking of the routine. Future Directions In the future students could wear health trackers for the duration of the trip and could include heart rate, O2 levels, respirations, calories burned, geographical tracking, elevation, steps taken, and perspiration. Data could pinpoint areas of overexertion and rest stops could be implemented based on this data. There could be a pre-trip exercise routine to prepare students for the hikes and intensity of the hikes in addition to warmups. Exercise equipment could be implemented if it doesn’t overburden students. Results Introduction EcoliteracySCHOOL is a field experience that college and high school students undertake in the outdoors. My project was a hybrid warm-up routine based off student feedback from field experience 1 (FE1). My warmup will realistically prepare students for the field experience and injury prevention will come from helping students that indicate they are struggling or in need of help while on the hike. This preliminary research informed my initial warmup routine to compare a stretch based versus exercise based warm up. My second warmup routine was created based on student feedback and should increase performance and perceived attitude to the warmup. Methods This involved analyzing data from surveys and determining which stretches or exercises had the best feedback. After building the new hybrid warm-up I implemented it into field experience 2 (FE2). The goal was to create a warm-up that all students enjoy and a revision framework that can evolve with each field experience with student feedback repeatedly implemented each year. References ❏ Article 1: Blazevich, Anthony J. 1; Gill, Nicholas D. 2; Kvorning, Thue 3; Kay, Anthony D. 4; Goh, Alvin G. 1; Hilton, Bradley 1; Drinkwater, Eric J. 5; Behm, David G. No Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic Performance, Ovid, 2018 ❏ Article 2: Bishop, David; Bonetti, Darrell; Dawson, Brian, The effect of three different warm-up intensities on kayak ergometer performance, Ovid, 2001 ❏ Article 3: Peiser, Benny ; Reilly, Thomas ; Atkinson, Greg ; Drust, Barry ; Waterhouse, Jim Seasonal changes and physiological responses: their impact on activity, health, exercise, and athletic performance: review article, International SportMed Journal, 2006 ❏ Article 4: Van Den Tillaar, Roland ; Vatten, Tormod ; Von Heimburg, Erna Effects of Short or Long Warm-up on Intermediate Running Performance, OVID, 1987 ❏ Article 5: J Matt McCrary, Bronwen J Ackermann, Mark Halaki, A systematic review of the effects of upper body warm-up on performance and injury, BMJ Journals, 2015 0 20 40 60 80 100 120 140 Exercise Resting Exercise After Exercise Hike Stretch Resting Stretch After Stretch Hike Combined Before Combined After Combined Hike Average Heart Rate Comparison Between Warmups 0 0.1 0.2 0.3 0.4 0.5 0.6 0.7 0.8 0.9 1 High School Health Tr acker College Health Tr acker High School Exercise Routine College Exercise Routine High School Pre- Trip Preparation College Pre-Trip Preparation Yes Percent No Percent Percentage of Student Pre-Trip Survey Data on Physical Activity Perceptions and Habits 0 0.5 1 1.5 2 2.5 3 High School Fatigue Level High School Expected Fatigue College Fatigue Level College Expected Fatigue Expected Fatigue Compared to Actual Fatigue Level 3.75 3.8 3.85 3.9 3.95 4 4.05 4.1 4.15 4.2 Satisfaction Level Exercise Satisfaction Level Stretch Satisfaction Level Combined Satisfaction Level Comparison of Warmups Fig. 10: Summary of pre-trip survey, data on student activity trends, use of health trackers, and perceived preparedness for the trip. Fig. 13: Shows expected versus actual fatigue level by college and high school students. Fig. 9: Shows the average satisfaction level of each warmup routine. Fig 7: Show the average heart rate before warmup (resting heart rate), after warmup, and during hike. Figs. 2-4: (Shown from left to right) Stretch-based warmup, exercise-based warmup and combined warmup. Fig. 1: Shows cyclical feedback loop for progressive improvement of warmup routine. Fig. 8: Shows students participating on a hike at White Water Park during field experience 2. Fig. 5: Shows students participating in stretch-based routine at Tettegouche Park. Fig. 6: Shows students participating in a combined warmup routine at White Water Park during field experience 2. Fig. 11: Working out ways to collect data, analysis, and create a cyclical improvement method. 0 0.002 0.004 0.006 0.008 0.01 0.012 0.014 0.016 0.018 0.02 0 20 40 60 80 100 120 140 160 180 Heart Rate Normalized Heart Rate Data Fig. 12. Shows normalized heart rate data that was used to inform redesigned warmup routine
Transcript of Comparing Heart Rate to Improve an Exercise & Stretching Based Warm-Up … · 2020-04-30 · My...
Comparing Heart Rate to Improve an Exercise & Stretching Based Warm-Up Routine Using Student FeedbackNathan Carlson Spring 2020
DiscussionImplementation of the FE2 warmup routine was more beneficial then the FE1 one. Level of satisfaction from FE2 shows an increase compared to FE1. Heart rate from the FE2 warmup matched what preliminary research states is more inducive to prepare people for exercise. Every student indicated it was better than FE1 warmups and increase in the number of students indicating that implementing exercise or stretching into daily lives is beneficial. There were comments that specific exercises and stretches could be removed or added to further improve the routine. Ideally, I would also like to see the level of satisfaction even higher and this can be achieved in future iterations of the program by reworking of the routine.
Future DirectionsIn the future students could wear health trackers for the duration of the trip and could include heart rate, O2 levels, respirations, calories burned, geographical tracking, elevation, steps taken, and perspiration. Data could pinpoint areas of overexertion and rest stops could be implemented based on this data. There could be a pre-trip exercise routine to prepare students for the hikes and intensity of the hikes in addition to warmups. Exercise equipment could be implemented if it doesn’t overburden students.
ResultsIntroductionEcoliteracySCHOOL is a field experience that college and high school students undertake in the outdoors. My project was a hybrid warm-up routine based off student feedback from field experience 1 (FE1). My warmup will realistically prepare students for the field experience and injury prevention will come from helping students that indicate they are struggling or in need of help while on the hike. This preliminary research informed my initial warmup routine to compare a stretch based versus exercise based warm up. My second warmup routine was created based on student feedback and should increase performance and perceived attitude to the warmup.
MethodsThis involved analyzing data from surveys and determining which stretches or exercises had the best feedback. After building the new hybrid warm-up I implemented it into field experience 2 (FE2). The goal was to create a warm-up that all students enjoy and a revisionframework that can evolve with each field experience with student feedback repeatedlyimplemented each year.
References❏ Article 1: Blazevich, Anthony J. 1; Gill, Nicholas D. 2; Kvorning, Thue 3; Kay, Anthony D. 4; Goh, Alvin G. 1; Hilton, Bradley 1; Drinkwater, Eric J. 5; Behm, David G. No Effect of Muscle Stretching within a Full, Dynamic Warm-up on Athletic Performance, Ovid, 2018❏ Article 2: Bishop, David; Bonetti, Darrell; Dawson, Brian, The effect of three different warm-up intensities on kayak ergometer performance, Ovid, 2001❏ Article 3: Peiser, Benny ; Reilly, Thomas ; Atkinson, Greg ; Drust, Barry ; Waterhouse, Jim Seasonal changes and physiological responses: their impact on activity, health, exercise, and athletic performance: review article, International SportMed Journal, 2006❏ Article 4: Van Den Tillaar, Roland ; Vatten, Tormod ; Von Heimburg, Erna Effects of Short or Long Warm-up on Intermediate Running Performance, OVID, 1987❏ Article 5: J Matt McCrary, Bronwen J Ackermann, Mark Halaki, A systematic review of the effects of upper body warm-up on performance and injury, BMJ Journals, 2015
0 20 40 60 80 100 120 140
Exercise Resting
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Combined Before
Combined After
Combined Hike
Average Heart Rate Comparison Between Warmups
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High School HealthTracker
College HealthTracker
High SchoolExercise Routine
College ExerciseRoutine
High School Pre-Tr ip Preparation
College Pre-TripPreparation
Yes Percent No Percent
Perc
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ge o
f Stu
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Pre-Trip Survey Data on Physical Activity Perceptions and Habits
0 0.5 1 1.5 2 2.5 3
High School Fatigue Level
High School Expected Fatigue
College Fatigue Level
College Expected Fatigue
Expected Fatigue Compared to Actual Fatigue Level
3.75 3.8 3.85 3.9 3.95 4 4.05 4.1 4.15 4.2
Satisfaction Level Exercise
Satisfaction Level Stretch
Satisfaction Level Combined
Satisfaction Level Comparison of Warmups
Fig. 10: Summary of pre-trip survey, data on student activity trends, use of health trackers, and perceived preparedness for the trip.
Fig. 13: Shows expected versus actual fatigue level by college and high school students.
Fig. 9: Shows the average satisfaction level of each warmup routine.
Fig 7: Show the average heart rate before warmup (resting heart rate), after warmup, and during hike.
Figs. 2-4: (Shown from left to right) Stretch-based warmup, exercise-based warmup and combined warmup.
Fig. 1: Shows cyclical feedback loop for progressive improvement of warmup routine.
Fig. 8: Shows students participating on a hike at White Water Park during field experience 2.
Fig. 5: Shows students participating in stretch-based routine at Tettegouche Park. Fig. 6: Shows students participating in a combined warmup routine at
White Water Park during field experience 2.
Fig. 11: Working out ways to collect data, analysis, and create a cyclical improvement method.
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0 20 40 60 80 100 120 140 160 180Heart Rate
Normalized Heart Rate Data
Fig. 12. Shows normalized heart rate data that was used to inform redesigned warmup routine
