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

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

Health Standard 9.2aPE Standards 9.1, 9.3, 9.5