3 Cardiorespiratory Endurance Definition: heart and lungs working to send oxygen to your muscles during long periods of physical activity.Aerobic activities are ones which increase heart rate/breathing AND can be continued for a long period of time (i.e. Biking, hiking, jogging)3-5 days/week, minutes each time
4 Cardiorespiratory Endurance Intensity = how hard you are working(Remember: You need to be able to maintain the workout for 30 minutes!)Monitor your level of Intensity:- Target Heart Rate**- Breathing- Perceived Rate of ExertionMeasured in PE using the Pacer test
5 Muscular Strength/Endurance Definition: Ability of muscles to work against resistance.Muscular Strength- Lots of weight, low repetitions (3-10 reps per set)- Adds bulk to your musclesMuscular Endurance- Light amount of weight; many repetitions (12-20 Repetitions per set)- Focus is toning and recovery.
6 Muscular Strength Workout “Rest & Recovery” Principle: Major lifts/workouts should never be performed two days in a row.- Upper body one day, lower body the nextOR- Total body workout every other day.Always have a day of rest between lifts/workouts.
7 FlexibilityDefinition: Ability of joints and muscles to move in a full range of motion.Important for:* injury prevention,* increasing body temperature, * increase elasticity of large muscle groups.Yoga, dance, and pilates promote and improve flexibility.15-30 minutes, daily
8 Body CompositionBody Composition is the combination of elements that make up the body. The elements areMusclesBonesFatOrgansFluids, including blood, lymph
9 How to improve and/or maintain your level of fitness. F.I.T.T PrincipleHow to improve and/or maintain your level of fitness.
10 F is for FrequencyFrequency is the number of times a week that you are planning to exercise.Example: 3-5 days a week
11 I is for Intensity Intensity is how hard you are going to work. Goal is work out at 60 – 80% of your Maximum Heart Rate1.) Determine Your Maximum Heart Rate (MHR):220 – Your Age2.) Determine your Target Heart Rate by finding60% and 80% of your MHRExample: For a 16 year old: 220 – 16 = 20460% of 204 = 12280% of 204 = 163Target Heart Rate = beats per minute
12 I is for IntensityExample: I am going to work out four days a week in my target heart rate zone of bpm.
13 Type is what type of exercise are you going to do. T is for TypeType is what type of exercise are you going to do.Example: I am going to jog four days a week in my target heart rate zone of bpm.
14 T is for Time Time is for how long are you going to do that activity. Example: I am going to jog for thirty minutes four days a week in my target heart rate zone of bpm.
15 A F.I.T.T. Training Plan Frequency: 3-5 Days/Week Intensity: 60-80% of Maximum Heart RateTime: minutes each timeType: Jogging