BASE STATION WALK-BACK

Transcription

1 Missin X: Train Like an Astrnaut BASE STATION WALK-BACK Learning Objectives Students will perfrm a walk, prgressing t 1600 m (1 mi) t imprve lung, heart, and ther muscle endurance. recrd bservatins abut imprvements in this walk-back physical endurance experience using their lungs, hearts, and ther muscles in the Missin Jurnal. Intrductin Whether explring the cratered mn r the rcky terrain f Mars, astrnauts will require the assistance f mechanical transprtatin, such as a g-cart like vehicle called the rver. The rver will assist with carrying sample cllectins, transprting crew members, and ther daily peratins. NASA sets limits (up t 10 km r 6.2 mi) n hw far the rver can be driven frm the base statin in case f mechanical prblems. Crew members must be physically capable f a walk-back t the base statin if necessary. Befre their missin, astrnauts underg training (under the supervisin f NASA Astrnaut Strength, Cnditining and Rehabilitatin Specialists) t ensure they are physically capable f perfrming nrmal, as well as unexpected missin tasks, such as a walk-back. Walking r jgging can imprve muscular endurance and heart and lung endurance, als knwn as cardirespiratry endurance. Regular exercise n Earth, and in space, helps crew members maintain strng physical perfrmance levels. A majr factr that can impact perfrmance fr astrnauts during a walk-back is their space suit. During exercise, the bdy heats up and the evapratin f perspiratin is used t help reduce the bdy s temperature. In the space suit, the perspiratin des nt evaprate and cling is necessary with a liquid cling garment (a frm-fitting garment the astrnaut wears under the space suit that cntains tubes with water circulating t cl the bdy and reduce cre temperature.) NASA engineers and scientists als make sure crew members get plenty f practice mving and "walking" in their spacesuits. They practice numerus tasks underwater at the Neutral Buyancy Labratry at NASA Jhnsn Space Center t simulate a reduced gravity envirnment. NASA als emplys different tls and types f research t better understand the physical endurance needed fr a walk-back. NASA scientists use bed rest, lying dwn fr up t 90 days, as a way t simulate reduced gravity. Engineers have designed a vertical treadmill t allw bed rest subjects t walk n the treadmill frm a lying dwn psitin that can simulate lunar gravity. Researchers use these simulatins t better understand hw walking n the mn is similar t and different frm walking n Earth. This knwledge is imprtant when preparing the astrnauts fr spaceflight and during the develpment f space suits and missin plans. Althugh wrking in a space suit cannt be avided, physical cnditining can help crew members perfrm at their best. Muscular and cardirespiratry endurance are tw cmpnents f fitness that can be imprved just by walking. Use the infrmatin belw t help administer the Fit Explrer Missin Handut and help yur students train like an astrnaut. Administratin Fllw the utlined prcedure in the Base Statin Walk-Back Missin Handut. The duratin f this physical activity can vary, but will average minutes. In rder fr students t perfrm at their maximum ptential, psitive reinfrcement shuld be used thrughut the activity. Base Statin Walk-Back Educatr Guide 1/7

2 Schl educatrs: Try using this physical activity daily as an afternn pick me up! Lcatin This physical activity shuld be cnducted n a safe walking surface. Students might measure the distance frm their classrm t the gymnasium, cafeteria, playgrund, r bus stp fr use in this physical activity. T measure distance, educatrs may use a walking wheel, access internet tls, r prvide a wearable pedmeter t students. Equipment Missin Jurnal and pencil Optinal equipment: watch r stpwatch heart rate mnitr pedmeter walking wheel Hint: If any f the data cllectin devices listed is new t the students, cnsider familiarizing the students with that instrument a few days befre the physical activity begins. Fr physical activity, students shuld wear lse-fitting clthing that permits freedm f mvement. Safety Always stress prper technique while perfrming exercises. Imprper technique can lead t injury. Prper hydratin is imprtant befre, during, and after any physical activity. Be aware f the signs f verheating. A warm-up/stretching and cl-dwn perid is always recmmended. Fr infrmatin regarding warm-up/stretching and cl-dwn activities, reference the Get Fit and Be Active Handbk (ages 6-17) frm the President s Cuncil n Physical Fitness and Sprts at Mnitring/Assessment Ask the Missin Questin befre students begin the physical activity. Have students use descriptrs t verbally cmmunicate their answers. Use the fllwing pen-ended questins befre, during, and after practicing the physical activity t help students make bservatins abut their wn physical fitness level and their prgress in this physical activity: Hw d yu feel? Hw far did yu get? What happened t yur heart rate? Where is the energy yu are using cming frm? Base Statin Walk-Back Educatr Guide 2/7

3 What d yur legs feel like nw cmpared t when we first tried this physical activity? Can yu describe hw yur breathing changed during the physical activity? Hw did yur bdy cl itself during the physical activity? Hw well wuld yur bdy cl itself if yu were wearing a thick cat? What are sme challenges astrnauts might face in cmpleting a walk-back t their base statin? Hw might these challenges affect their ability t perfrm the walk-back? Sme quantitative data fr this physical activity may include: heart rate (beats per minute) respiratin rate (breaths per minute) rate f perceived exertin (n a scale f 1-10) Sme qualitative data fr this physical activity may include: identifying amunt f sweat r thirstiness identifying sreness in bdy parts Cllecting and Recrding Data Students shuld recrd bservatins abut their physical experience with muscular and cardirespiratry endurance in their Missin Jurnal befre and after the physical activity. They shuld als recrd their physical activity gals and enter qualitative data fr drawing cnclusins. Mnitr student prgress thrughut the physical activity by asking pen-ended questins. Time shuld be alltted fr the students t recrd bservatins abut their experience in their Missin Jurnal befre and after the physical activity. Graph the data cllected in the Missin Jurnal n the graph paper prvided, letting students interpret the data individually. Share graphs with the grup. Apply a little mathematics! Cnvert the curse f ne mile t feet, yards, meters, r kilmeters. ( Fitness Acceleratin Sprint 100m (110 yards) then walk 100m (110 yards). Repeat this fur times. Students may als Sprint the distance arund they gym flr. A standard elementary gym flr measures at 22.56m (74ft) in length and 13m (42ft) wide. Sprint intervals n a basketball curt. Sprint 13 m (42 ft) tuch the flr with yur hand and reverse immediately t where yu started and tuch the flr. Sprint 22.6 m (74 ft) Tuch the line with the hand and reverse immediately t where yu started. D this tw times. This exercise is cnsidered t be intervals n the basketball curt. 13m (42ft) is the distance t the half curt line n a standard elementary schl basketball curt. 22.6m (74ft) is the distance f the entire standard elementary basketball curt. Remind student abut safety and nt t ver exert themselves. Tuching the line with the hand will frce the student t slw dwn and nt run int the wall and the end f the curt at Base Statin Walk-Back Educatr Guide 3/7

4 full speed. Running ful line t ful line is als a safety ptin t keep them frm running int the gym walls at full speed. Repeat the abve intervals, this time increase the distance by ding the intervals fur times instead f tw. Natinal Standards Natinal Physical Educatin Standards: Standard 1: Demnstrates cmpetency in mtr skills and mvement patterns needed t perfrm a variety f physical activities. Standard 2: Demnstrates understanding f mvement cncepts, principles, strategies, and tactics as they apply t the learning and perfrmance f physical activities. Standard 3: Participates regularly in physical activity. Standard 4: Achieves and maintains a health-enhancing level f physical fitness. Standard 5: Exhibits respnsible persnal and scial behavir that respects self and thers in physical activity settings Standard 6: Values physical activity fr health, enjyment, challenge, self-expressin, and/r scial interactin. Natinal Health Educatin Standards (NHES) Secnd Editin (2006): Standard 1: Students will cmprehend cncepts related t health prmtin and disease preventin t enhance health Describe the relatinship between healthy behavirs and persnal health. Standard 4: Students will demnstrate the ability t use interpersnal cmmunicatin skills t enhance health and avid r reduce health risks demnstrate effective verbal and nn-verbal cmmunicatin skills t enhance health. Standard 5: Students will demnstrate the ability t use decisin-making skills t enhance health Predict the ptential utcmes f each ptin when making a health-related decisin Describe the utcmes f a health-related decisin. Standard 6: Students will demnstrate the ability t use gal-setting skills t enhance health Set a persnal health gal and track prgress tward its achievement. Standard 7: Students will demnstrate the ability t practice health-enhancing behavirs and avid r reduce health risks Demnstrate a variety f healthy practices and behavirs t maintain r imprve persnal health. Natinal Initiatives and Other Plicies Supprts the Lcal Wellness Plicy, Sectin 204 f the Child Nutritin and WIC Reauthrizatin Act f 2004 and may be a valuable resurce fr yur Student Health Advisry Cuncil in implementing nutritin educatin and physical activity. Base Statin Walk-Back Educatr Guide 4/7

5 Resurces Fr mre infrmatin abut space explratin, visit T learn abut exercise used during past and future space flight missins, visit Access fitness-related infrmatin and resurces at View prgrams n health and fitness: Scifiles The Case f the Physical Fitness Challenge NASA Cnnect Gd Stress: Building Better Bnes and Muscles Fr guidelines t prevent heat-related illnesses: Natinal Athletic Trainers Assciatin (NATA) Exertinal Heat Illnesses (Psitin Statement) Hw t Recgnize, Prevent & Treat Exertinal Heat Illnesses American Cllege f Sprts Medicine (ACSM) Exertinal Health Illness during Training and Cmpetitin Centers fr Disease Cntrl and Preventin (CDC) Extreme Heat: A Preventin Guide t Prmte Yur Persnal Health and Safety Fr guidelines fr fluid replacement and exercise: Natinal Athletic Trainer s Assciatin (NATA) Fluid Replacement fr Athletes (Psitin Statement) American Cllege f Sprts Medicine (ACSM) Exercise and Fluid Replacement Fr infrmatin n warm-up and cl-dwn stretches, visit: American Heart Assciatin (AHA) Warm-up and Cl-dwn Stretches Fr infrmatin abut rate f perceived exertin (RPE), visit: Centers fr Disease Cntrl and Preventin (CDC) Perceived Exertin Fr guidelines n heart rate and exercise, visit: Centers fr Disease Cntrl and Preventin (CDC) Target Heart Rate and Estimated Maximum Heart Rate American Heart Assciatin (AHA) Target Heart Rates Base Statin Walk-Back Educatr Guide 5/7

6 T measure a walking/running distance near yu, visit Credits and Career Links Lessn develpment by the Human Research Prgram Educatin and Outreach team with thanks t the subject matter experts wh cntributed their time and knwledge t this prject. Natinal Aernautics and Space Administratin (NASA) cntributrs: David Hellen, MS, ATC, LAT Bruce Nieschwitz, ATC, LAT, USAW Astrnaut Strength, Cnditining & Rehabilitatin (ASCR) Specialists Jhn Dewitt Bimechanist, Exercise Physilgy Labratry Daniel L. Feeback, Ph.D. Head, Muscle Research Labratry Space Shuttle and Space Statin Missin Scientist R. Dnald Hagan, Ph.D. Exercise Lead, Human Adaptatin and Cuntermeasures Office Manager, Exercise Physilgy Labratry Carwyn Sharp, Ph.D. ECP Prject Scientist, Bimedical Research & Cuntermeasures Prjects Jean D. Sibnga, Ph.D. Science Lead, Bne and Mineral Labratry Steven H. Platts, Ph.D. Senir Research Scientist and Lead Cardivascular Labratry Linda H. Lerch, M.S. Manager, Exercise Cuntermeasures Prject President s Cuncil n Physical Fitness and Sprts (PCPFS) cntributrs: Thm McKenzie, Ph.D. Base Statin Walk-Back Educatr Guide 6/7

7 President s Cuncil n Physical Fitness and Sprts Science Bard Member Emeritus Prfessr f Exercise and Nutritinal Sciences at San Dieg State University Christine Spain, M.A. Directr, Research, Planning, and Special Prjects President s cuncil n Physical Fitness and Sprts, Washingtn, D.C. Base Statin Walk-Back Educatr Guide 7/7