1. Warm Up for Cardiovascular Exercise: Decrease Risk of Injury and Improve Performance Chaz Luke Educational Technology University of Hawaii at Manoa chazluke@hawaii.edu An Instructional Design Project

2. Why Choose Warm-ups?  In recent years, I have participated in a few distance runs and triathlons, so I felt inclined to inform the public about proper warm-ups for their own safety and health.  Personal interest in exercise and fitness

3. Why Choose Warm-ups?  There are many cardiovascular exercise enthusiast in Hawaii.  Acknowledging the need for a warm-up learning module for the people of Hawaii through:  2011 Great Aloha Run: over 19,000 participants  http://www.greataloharun.com/results/2011/complete http://www.greataloharun.com/results/2011/complete  Honolulu Marathon: One of the World’s Largest Marathon  http://aimsworldrunning.org/statistics/World%27s_Largest_Marat hons.html#2006 http://aimsworldrunning.org/statistics/World%27s_Largest_Marat hons.html#2006  Ironman World Championship triathlon

4. Purpose of Study  The purpose of this instructional design project is to develop and evaluate a web-based instructional module on proper warm up techniques for cardiovascular exercise for adult learners.

5. Background  “Warming-up is intended to improve a muscle’s dynamics so that it is less inclined to injury and also to prepare the participant for the demands of exercise” (Woods, Bishop, & Jones, 2007).  “The purpose of warming up is to loosen up joints and muscles to reduce the potential risk of injury, to heighten mental awareness and alertness, and to enhance performance by increasing both the body’s core temperature and the speed of neuromuscular responses” (Vetter, 2007).

6. Quick Curiosity Poll  In all honesty, do you warm up for at least 10 to 15 minutes prior to any cardiovascular activity?  A. Yes, I do warm up for at least 10 to 15 minutes before exercising.  B. Yes, I do warm up, but only for a couple of minutes.  C. Sometimes I perform warm ups, but only if my muscles feel tight.  D. No, I do not perform a warm up before exercising.  E. I do not exercise.

7. Target Audience  Adult Learners (18+)  Reach a wide range of the population  Senescence  Natural breakdown  More so than children, adults need to pay closer attention to their bodies

8. Methodology  Web-design using Weebly  Embedded YouTube videos

9. Module  Split module into four parts:  1) What is a Warm-up? and Consequences of Ommitance  “A warm-up is defined as preparatory movements, which raise muscle and total body temperature, performed to prepare for vigorous exercise” (Baechle & Earle, 2000).  2) Why Warm-up?

10. Module (Cont.)  3) Developing a Positive Warm-up Attitude  Physical Benefits  Mental Preparation

11. Module (Cont.)  4) Developing a Warm-up Routine

12. Assessment  Assessment Activities:  Demographic Survey  Age, Education, etc.  Pre-test  Four pop-quizzes  Post-test  Attitudinal Survey  Likert-scale & Open-ended

13. Module Screenshot http://warmup.weebly.com

14. Module Screenshot Navigation http://warmup.weebly.com

15. Small Group Demographics  A total of 17 participants completed the module  All participants were over the age of 22  All participants were college-educated  35% held baccalaureate degrees  65% held graduate degrees  41% of the participants reported they perform cardiovascular exercise at least five-times per week.  One participant reported they never exercise.

16. Test Results  71% average for pre-test  88% average for post-test  17% increase from pre- to post-test scores

17. Results: Average Pre- and Post-test Scores Test Questions

18. Question 15 Analysis  Pre-test  15. One would measure their resting heart rate by using  a. beats per second (BPS)  b. beats per minute (BPM) *  c. beats per hour (BPH)  d. beats per half-hour (BPH-H)  Post-test  15. What unit of measurement is used to measure heart rate?  a. beats per half-hour (BPH-H)  b. beats per hour (BPH)  c. beats per second (BPS)  d. beats per minute (BPM) *

19. Thoughts & Participant Feedback  Very knowledgeable study sample  High pre-test scores (too easy)  Post-test questions may have been ambiguous or too difficult  Instruction may have been incomprehensible  Too much text  Module took longer than expected  Solution: additional multimedia  Unable to watch videos  Lack of applicable software (i.e., Adobe Flash Player)

20. Participant Comments  What were the most effective parts of the module?  “The videos and definitions, simple design, easy to follow along, linear module.”  “I really liked the links to learn more about specific topics.”  Any other suggestions or comments?  “I have forwarded this to people who I think would be interested!”  “Great job. I really enjoyed your module and learned a lot!”

21. The Future  Much larger study population  Entry form for large events like the Great Aloha Run  Additional research to find the best warm-up methods and routines  Aim to educate the uneducated  Refrain from using the University’s email server list

22. Conclusion  Test results were not 100% favorable, BUT…  Majority of the participants agreed that the module was effective in teaching them about the benefits and importance of warm-ups for cardiovascular exercise.  Not perfect  Some technical issues  Above all…Success!

23. Thank you!! Questions? chazluke@hawaii.edu http://warmup.weebly.com