Target Heart Rate Q: How do you estimate your maximum
heart rate? A: Subtract your age from 220. After you find your max HR, calculate your
target HR zone by calculating 60 percent and 85 percent of your maximum.
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
Target Heart Rate EXAMPLE: For a 15 year old: 220-15=205
To estimate “target heart rate zone”
Max HR x 60% 205 x 0.60 = 123
◦ Low end of the target HR zone
Max HR x 85% 205 x 0.85 = 175
◦ High end of the target HR zone
123-175 Beats/Minute=Target HR ZoneHealth Standard 9.2aPE Standards 9.1, 9.3, 9.5
Target Heart Rate: Finding Your Heart Rate/Pulse
Use your index, second, and third fingers on the palm side of your wrist, below the base of the thumb. Or, place the tips of your index and second fingers on your lower neck, on the side of your windpipe.
Press lightly until you feel the blood pulsing beneath your fingers. Count the beats you feel for 10 seconds. Multiply this number by six
to get your heart rate (pulse) per minute. Check your pulse: _______________ x 6 = ________________ (beats in 10 seconds) (your pulse)
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
The F.I.T.T. Principle/Formula
DEFINITION: Guidelines that help you set up a workout routine to fit your goals and fitness level
Help you get the most out of your exercise program
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
FREQUENCY
Refers to the number of times per week you engage in physical activity or exercise.
Key phrase to remember: HOW OFTEN
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
INTENSITY Refers to the difficulty or exertion level of your physical activity or exercise.
Key Phrase to remember: HOW HARD
Target Heart Rate 220-Age
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
TIME
Refers to the duration of a single workout, usually measured in minutes or hours.
Key phrase to remember: HOW LONG
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
TYPE
Refers to the particular type of physical activity or exercise you choose to do.
Key phrase to remember: WHAT KIND
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
Exercise is planned, structured & repetitive bodily movement done to improve or maintain physical fitness.
2 main kinds of Exercise: Aerobic & Anaerobic
Physical Fitness
Body’s ability to perform activity & meet the demands of daily living while being energetic and alert.
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
Energy producing system within the muscles that require oxygen
What does it look like? Vigorous, rhythmical, sustained activity that improves heart & lung function and body composition
Burns a lot of calories! EXAMPLES:
AEROBIC
AEROBIC EXERCISE
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
Energy producing system within the muscle that is without oxygen
What does it look like? Short burst of speed or power, high-intensity activities
Uses energy sources stored in the muscles EXAMPLES:
ANAEROBIC
ANAEROBIC EXERCISE
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
Cardiorespiratory Endurance Muscular Strength Muscular Endurance Flexibility Body Composition
Health Related Fitness - the ability of the heart, lungs, muscles, & joints to function optimally.
5 Components of Health-Related Fitness
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
The ability of the heart, blood vessels and lungs to supply enough oxygen to the body
during long periods of physical activity
Cardiorespiratory Endurance
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
Frequency◦3-5 times per week
Intensity◦60-85% of target heart rate zone
Time◦20-60 minutes per session
Type◦Any aerobic activity that increases heart rate
Cardiorespiratory Endurance
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
Exercises to Improve Cardiorespiratory
Endurance Running/Pacer Jumping Rope Soccer Ultimate Football Biking Dancing Lance Armstrong-Tour de France
◦http://www.youtube.com/watch?v=FXPXHK7I1iQ Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
Muscular StrengthThe ability of a muscle or
muscles to push or pull with its/their total force
Health Standard 9.2a PE Standards 9.1, 9.3, 9.5
Frequency◦2-4 times per week
Intensity◦Heavier weight with less repetitions
Time◦30-60 minutes per session
Type◦Anaerobic activities such as weight room
Muscular Strength
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
Exercise to Improve Muscular Strength
Weights -Max lifting◦Squats◦Deadlift◦Bench Press
Push-ups Pull-ups World’s Strongest Man
http://www.youtube.com/watch?v=7mqSqwGJAMg Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
Muscular Endurance
The ability of muscles to work hard over a long period of
time without becoming tired
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
Frequency◦2-4 times per week
Intensity◦Light weights, numerous reps
Time◦30-60 minutes per session
Type◦Any activity allowing muscles to perform a physical task for a period of time
Muscular Endurance
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
Exercise to Improve Muscular Endurance
Weights Running/jogging Swimming Cycling Pilates/Yoga Push-up & Curl-up tests Triathlons and Decathlons Ironman Race
◦http://www.youtube.com/watch?v=WEoSdRvJQ0Q Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
FlexibilityThe muscles’ ability to move a
joint through a full range of motion
Benefits of good flexibility:◦Improved Performance ◦Decreased Injury Risk◦Reduced Muscle Soreness◦Improved Posture◦Reduced Risk of Low Back Pain◦Increased Blood and Nutrients to Tissues◦Improved Muscle CoordinationHealth Standard 9.2a PE Standards 9.1, 9.3, 9.5
Exercise to Improve Flexibility
Dynamic Stretching Static Stretching Pilates Yoga Gymnastics Gabby Douglass
◦http://www.youtube.com/watch?v=bmWICdhvyJw&feature=relmfu
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
Frequency◦Daily stretching
Intensity◦Stretch muscles and hold beyond its normal length at a comfortable stretch
Time◦Hold each stretch 10-15 seconds; stretch 15-30 minutes daily
Type◦Stretching allowing full range of motion
Flexibility
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
Body CompositionThe combination of fat
mass and fat-free mass, including bones, muscles,
organs and water
Health Standard 9.2a PE Standards 9.1, 9.3, 9.5
Too Little:◦Linked to problems with healthy functioning◦Can lead to problems with reproduction in
women.
Too Much: ◦Increases the risk of many diseases, including
type 2 diabetes, high blood pressure, stroke, heart disease, and certain cancers.
Extreme Body Compositions
Can be measured in different waysHealth Standard 9.2aPE Standards 9.1, 9.3, 9.5
Body Mass Index (BMI)
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
Hydrostatic/Underwater Weighing
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
Skinfold Caliper Test
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
Set challenging but realistic goals Choose exercises to best help you reach your
goals Begin exercising at a comfortable level Do a variety of exercises Follow the Training Principles:
◦ Principle of Warm up◦ Principle of Cool down◦ Principle of Specificity◦ Principle of Overload◦ Principle of Progression◦ Principle of Fitness Reversibility
Creating a Fitness Plan: SMART Goals
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5
TRAINING
PRINCIPLES
Warm-up5-10 minutes of easy exercise to warm and
stretch muscles & increase blood flow Overload
Workout must include exercise beyond what is
usually done to gain additional fitness
benefits
Progression Amount and intensity
of exercise in a workout must be
increased graduallyCool-Down5-10 minutes of reduced
exercise to help the heart rate & breathing rate, temperature, & circulation return to
normal
Fitness Reversibility
Fitness Benefits are lost when training
stops
SpecificityA workout shouldinclude a specific type of exercise to gain the desired fitness benefit
Health Standard 9.2aPE Standards 9.1, 9.3, 9.5